Rewiring Your Brain: Overcoming Barriers to Healthy Habits
Have you ever started a new health habit with enthusiasm, only to find yourself slipping back into old patterns a few weeks later? You’re not alone, and there’s a good reason for this.
Why Changing Habits Feels So Hard
When we try to adopt a new habit, like eating better, exercising more, or managing stress, it’s not just about willpower. It’s about rewiring the brain. Our brains are designed for efficiency. Habits are essentially shortcuts, built into our neural pathways so we can run on autopilot.
Psychologists call this process habit formation. According to Charles Duhigg’s Habit Loop model, habits consist of three components: a cue, a routine, and a reward. When we try to change a habit, we’re interrupting this loop and asking the brain to work harder, to form a new loop. This takes conscious effort, and because it requires energy and attention, our brain often defaults back to what feels familiar and easy.
In addition, Self-Determination Theory (Deci & Ryan) reminds us that for a behaviour change to stick, we need to feel autonomous, competent, and connected. If we don’t have a plan, feel unsure, or lack support, motivation fades, and we give up.
So, What Can We Do?
1. Prepare and Plan: Think about your goals and set up your environment in a way that supports your success.
2. Know Your Support System: Identify who or what can help you. This could be a friend, family member, coach, or even a social media community.
3. Anticipate Obstacles: What might get in your way? Time, motivation, cultural expectations? Get specific and when you visualise potential challenges, think about how you’ll respond. Ask yourself, “If this happens, how will I respond?”
Let's Break This Down With Real-Life Examples:
🍛 Eating Better
Barrier: You're used to high-carb, high-fat comfort foods after a long day.
Plan: Pre-cook healthier versions of your favourite meals on weekends. Stock up on chopped vegetables, healthier oils, and spices.
Support: Ask a family member to help prep meals with you, or follow an Instagram page with quick, culturally familiar, healthy recipes.
Overcoming It: Remind yourself of why you want to change, perhaps to manage diabetes risk or feel more energised. When the craving hits, swap the fried pakora for a baked version or roasted chickpeas.
🏃🏽♀️ Being More Active
Barrier: You plan to work out, but after work, you’re too tired, or it feels like there’s no time.
Plan: Schedule 10-minute morning walks, or keep dumbbells near your desk to do light exercises during breaks.
Support: Join a WhatsApp group with friends or cousins for daily movement check-ins. Use an app that tracks your steps.
Overcoming It: Start small. The goal is consistency, not perfection. Even a 5-minute dance to your favourite song counts as movement!
🧘🏽♂️ Stressing Less
Barrier: You want to relax more, but your mind races with to-do lists and family worries.
Plan: Set aside 5 minutes every morning or night for deep breathing, gratitude journaling, or listening to calming music.
Support: Use a free meditation app in your language or ask your children to join in a short “quiet time” so it becomes a family habit.
Overcoming It: Think of this as a non-negotiable appointment with yourself, just like brushing your teeth.
Final Thoughts
Change is hard, but not impossible. The more you prepare your mind and your environment, the easier it becomes. At SehatSpark, we believe small, intentional steps can lead to lasting change. You can rewire your brain and we’re here to help you.