We all get stuck in our habits, stay in our groove, avoid change. We hold onto keeping things the way they’ve always been because it feels safe. We become creatures of habit.
But my line of work is all about change; I see it every day! Changing how you move. Changing your level of confidence. Changing your level of pain for the better. As a result, I witness you adapting brilliantly to what is presenting itself in life right now.
Life is full of changes. Our bodies are full of changes. And every time we are faced with a change, we adapt! I see it with my amputee clients. I see it with my single mothers. I see it when new parents bring their newborn baby home without a clue how to take care of a tiny human being. Talk about getting out of a comfort zone and adapting!
So while we are creatures of habit, we are also creatures of adaptation!
What’s the commonality between all these examples encouraging us to adapt? Survival and desire.
When it comes to survival, it is amazing what we are capable of. And when it comes to desire, it’s amazing what we allow ourselves to do.
Understanding how the brain creates, maintains, and changes habits does more than satisfy curiosity. It offers the key to reshaping our lives. Whether we aim to stop smoking, eat healthier, study more, or simply become more present, the science of habits shows us that change is not only possible—it is wired into the very structure of our brains.
Each morning, before we’ve had time to contemplate the day ahead, our bodies are already moving on autopilot. Perhaps your feet take you to the bathroom, or your fingers fumble for your phone. Without a single conscious decision, you brush your teeth, open the curtains, and begin another predictable routine. These actions feel effortless—not because they are easy, but because they are habitual. Habits run silently in the background of our lives, quietly scripting over 40% of our daily behavior.
The Habit Loop: Cue, Routine, Reward
Neuroscientists have mapped out a three-part loop that defines every habit. First comes the cue—an internal or external trigger that tells the brain to go into automatic mode. Then comes the routine—the behavior itself. Finally, there’s a reward—a positive reinforcement that tells the brain the behavior was worth remembering.
Over time, this loop becomes more ingrained. The cue and reward create a neurological craving, and the brain begins to anticipate the reward when it detects the cue. It’s this anticipation that drives the behavior forward. If you’ve ever felt a sudden urge to check your phone when bored or reach for snacks when watching TV, you’re experiencing this powerful neural circuitry in action.
What’s especially fascinating is that the brain doesn’t distinguish between “good” and “bad” habits in this process. It simply looks for patterns that lead to a reward, even if that reward is temporary or destructive. That’s why bad habits can be so tenacious and good habits so hard to establish—the brain is not moral; it is efficient.
The Habitual Brain: A Source of Hope
Emotions, dopamine, sleep, the basal ganglia, social influence, technology and more play a roll in forming habits.
In the end, the neuroscience of habits reveals a paradox. We are creatures of habit, yes—but we are also creatures of immense adaptation and power. The same brain that clings to old routines is capable of forging new ones. The same neural pathways that once led us to despair can be rewired toward growth, compassion, and meaning.
Habits are not prisons. They are pathways. They are the invisible architecture of our lives, laid brick by brick with every decision, every repetition, every small act of courage. And once we understand the brain’s role in building them, we become more than passengers—we become engineers of our own behavior.
I encourage you and your future self to give Brain Body Approach a try as you flex your innate ability to be a creature of good habits and a creature of adaptation to all the good things that are possible. As you see results, the desire will come! As you adapt to a daily routine, you will start to reap the rewards and experience all the wonderful things this new found capability helps you achieve.
Hope to “see” you soon!
