Spring Back: The Science of Reclaiming Your Goals This Spring
- skduo9
- 22 hours ago
- 3 min read
by Janet Nganga
Picture this: It's New Year’s Eve and you are with family, friends, loved ones, or even on your own, making a list of things you’d like to accomplish over the next year. January 1st hits and you have this burst of motivation to get your life together (eat healthier, go to the gym, study better, get good grades, etc). You stay on track for the first week, and then motivation begins to decrease. Don’t worry, this is not an uncommon phenomenon. The brain was not wired to work based on motivation, and truth be told it does not work on discipline either. So how can we build the habits that will help us achieve our goals? Well the answer is to build consistency. Consistency refers to behaviors that are repeated over time which cause the brain to change the way it functions. In other words, the brain is constantly adapting based on what we repeatedly do. This ability of the brain to reorganize and form new neural connections is known as neuroplasticity. Consistency changes the brain's neural connections such that it is actively reshaping itself to support the behavior.
As mentioned before, neuroplasticity refers to the brain’s ability to reorganize its structure and function in response to repeated behaviors. While new connections are being strengthened, connections that are no longer being used are weakened. When a behavior is repeated consistently, the neural pathways involved in that behavior become more efficient. Over time, this process allows behaviors to become more automatic which is why habits can feel effortless once done enough times. One of the principles that explains how neuroplasticity works is the Hebbian Theory, first proposed by psychologist Donald Hebb. Hebbian theory suggests that when two neurons are activated at the same time repeatedly, the connection between them becomes stronger. You may have heard of the phrase “neurons that fire together, wire together.” Well that phrase comes from this principle. For example, if one were to study in the same environment at the same time every evening, the brain will prefer that environment and it will become easier to study because one has built this connection.
But what is involved in this process of reinforcing neural pathways that allows it to work so well? Neurotransmitters! Neurotransmitters including dopamine, glutamate, and serotonin are necessary for strengthening neural connections as they communicate to the brain that a behavior is good and needs to be repeated. Dopamine, commonly associated with reward and motivation, signals to the brain that something important of rewarding has occurred. When a behavior leads to a positive outcome, the brain releases dopamine. This release strengthens the neural circuits that produced the behavior increasing the likelihood that the behavior will be repeated in the future. One caveat is that behaviors that are initially uncomfortable will not release dopamine and therefore will require discipline in order for this process to work. On the other hand, Glutamate is important for learning and memory related functions. It strengthens synaptic connections between neurons through mechanisms that support long term changes in neural communication. When behaviors are repeated, glutamate activity contributes to strengthening the synapse involved in those behaviors, making the neural pathway more efficient. Lastly, Serotonin is helpful in influencing new habits through its effects on mood. Higher levels of serotonin are associated with feelings of well being/contentment and emotional balance which can reinforce behaviors that can help beat the motivation slump.
As we move into the second quarter of the year, you've probably hit that decrease in motivation to accomplish some of your set goals. Don't worry though, the science behind habit formation shows that progress does not depend on motivation. Because of neuroplasticity, every repeated behavior (no matter how small) continues to shape the brain's neural pathways. It's not looking for perfection but repetition! In this way, the habits you choose to begin today are not just helping you reach your goals but also reshaping your brain!
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