NEUROSCIENTIST: 3 Mental Habits of the Highly Successful

Up to 70% of our waking behaviors are habitual, emphasizing how deeply routine shapes our actions and identity. The process of habit formation varies among individuals, so difficulty with one habit doesn’t preclude the development of another. Insights from the scientific study of neuroplasticity and neural learning illustrate how the brain adapts to and molds these everyday patterns.

Visualizing the precise sequence of steps to complete a task embeds the routine in procedural memory, much like following a recipe or exercise regimen. Procedural memory retains these action sequences, differing from episodic memory that records distinct events. Mental rehearsal of each step effectively reduces inner resistance and facilitates the consistent performance of new habits. A simple visualization exercise, such as picturing the process of preparing a morning espresso, can significantly boost the likelihood of habit maintenance.

Task bracketing leverages specific neural circuits in the basal ganglia to frame the beginning and end of essential behaviors. It creates a neural fingerprint that reinforces habits so they persist even when conditions, like sleep or mood, are unfavorable. This mechanism distinguishes between actions we execute and those we suppress, ensuring that valuable routines, such as brushing teeth, become automatic despite external challenges.

Integrating positive anticipation turns routine actions into motivating experiences by linking both the start and finish of a task with rewarding feelings. The method involves planning for the effort required and visualizing the benefits that follow, which aligns a specific timeframe with a dopamine boost. Applying this approach to activities like a mid-morning cardiovascular workout makes the entire session—from its challenging onset to its gratifying conclusion—a reinforced habit.