Embracing healthy habits is undeniably beneficial. Personally, I thrive when I prioritize my 6 a.m. barre sessions, create nutritious meals, and maintain a regular sleep schedule. Establishing routines offers us the stability needed to feel empowered and supported. These habits keep us focused and committed to our aspirations. If you're wondering how to maintain a routine?, you're not alone—and you're in the right spot for insightful guidance.
Jud Brewer, MD, Ph.D., has dedicated two decades to understanding the intricacies of habit transformation. As a neuroscientist and addiction psychiatrist, along with being the New York Times best-selling author of Unwinding Anxiety, he merges enthusiasm with expertise to assist individuals in making significant, lasting improvements in their lives.
With such impressive credentials, I had to reach out. Dr. Brewer shares his thoughts on the significance of adopting healthy habits, the primary secret to maintaining them, and why reliance on willpower can be a misleading concept in mental health. A more fulfilling life is within reach.
Feature image by Michelle Nash.
Dr. Jud Brewer is a psychiatrist, neuroscientist, and executive medical director of behavioral health at Sharecare. He also serves as an associate professor in Behavioral and Social Sciences within the School of Public Health, as well as the director of research and innovation at The Mindfulness Center at Brown University. He is dedicated to understanding brain functions and using that knowledge to facilitate deep, lasting changes in people's lives, aiming to alleviate global suffering.
Why is forming and maintaining healthy habits essential?
Wellness influencers seem to hold the key to feeling fantastic. “That girl” trend showcases daily routines filled with healthy meals, invigorating workouts, and mindfulness practices. Even if you can’t start your day with yoga, the beauty of a healthy routine is that it’s entirely personal and varies for each individual. Ultimately, our lives are shaped by our habits.
Dr. Brewer emphasizes that most of our waking hours are guided by habits, and establishing healthy ones allows us to craft more meaningful days. “Healthy habits like nutritious eating, regular exercise, and sufficient sleep carry long-term health benefits and contribute to happier lives,” he explains.
What makes positive change so challenging?
Everyone knows that inertia can seem like an insurmountable obstacle. Often, it’s simpler to stick to familiar routines that hinder progress. “Many of us cling to long-standing habits,” Dr. Brewer notes. The conventional approaches we’ve relied on for change may not match how our brains function.
He points out that willpower is often a misguided focus. “Relying on willpower drains our energy and distracts us from more effective strategies.”
So, what truly drives change? “Habits form through reward-based learning, relying on positive and negative reinforcement,” he states. Ditching harmful habits and embracing healthier ones boils down to a simple truth: We gravitate towards what feels good and away from what doesn’t.
Effective strategies for building healthy habits
If willpower isn’t the answer, and the goal is to follow what feels good, how do we achieve that? The solution lies in exploring curiosity rather than self-criticism. “Curiosity keeps us present without judgment. To break a habit, we must recognize how unhelpful it currently is, and curiosity allows us to examine these old patterns,” Dr. Brewer suggests.
If you suspect excessive drinking, for instance, he recommends examining “how rewarding or unfulfilling those actions are with curiosity.” What does it feel like in your body after a hangover? (Spoiler: likely unpleasant.)
“Curiosity,” Dr. Brewer explains, “enables us to engage our minds, making us disenchanted with old habits, facilitating their breakdown. This feeling of curiosity is often more pleasurable than many of our negative habits, which is why I consider it a superpower.”
What if we stray from our routines?
Life can disrupt our commitment to routines, but that doesn’t mean we can’t restart. Dr. Brewer emphasizes that awareness and curiosity can guide us back to supportive habits. Ask yourself:
- What benefits do I gain when I veer off my healthy habits?
- What advantages do I experience while following them?
“Recalling the positive feelings associated with healthy habits can help reignite the process,” Dr. Brewer advises. “For instance, if you’ve lapsed in exercise, remember the benefits of being fit.”
Do you sleep better? Are you more energized throughout the day? This approach applies to any routine you wish to revive, whether it’s maintaining a balanced diet, improving sleep habits, journaling, or any practice that enhances your well-being.
Dr. Brewer’s Top 3 Tips for Building and Sticking to a Healthy Routine
Step 1: Identify the healthy habit you want to cultivate.
Every habit consists of three components: a trigger, a behavior, and a result/reward.
- TRIGGER is what initiates the habit
- BEHAVIOR is the habit itself
- RESULT/REWARD is how you feel post-behavior
I’ve created a complimentary habit mapper to streamline the process and provide more details about each component.
Step 2: Reflect on: “What do I gain from this?”
We must offer our brains fresh insights to grasp how our healthy habits are benefiting us. By observing your habits' results in real-time, you can break free from autopilot and truly experience the rewards of your habits.
Step 3: Celebrate your achievements.
Each time you finish a workout or eat healthily for a day, savor that feeling. For many, it feels fantastic. It’s crucial to internalize this sensation so your mind can establish this new memory. This practice of relishing the moment helps us appreciate the value of our new healthy habits.
