April 25, 2025 l Manila Times
Just like what they do during the Christmas holidays, many people spend the Holy Week to reflect and try making resolutions — aspirational goals on spirituality, health, productivity, relationships, or overall well-being. But this seems easier said than done. The Economist reported that “polling in America suggests half of new-year resolvers give up by the end of March.” A study published in the Journal of Clinical Psychology found that only 46 percent of people who make New Year’s resolutions are successful after six months. Other studies showed that most people abandon their resolutions within a few weeks. Regardless of when you start, it takes months for a new behavior to stick.
The key to success lies in understanding the science of habit formation and behavior change. In the cited Economist article, “habitual behavior emerges in response to dopamine, a chemical associated with pleasure, being produced as a consequence of certain action. Two brain systems are involved. One, the basal ganglia (a set of structures deep in the brain’s interior) responds automatically and predictably to certain stimuli. The other brain system, which is goal-oriented, is located in the cortex, that organ’s outer layer. Its dopamine reward comes from a deliberate action being successfully performed.” The article pointed out: “Permanent changes, such as breaking an old habit or making a new one, require weakening the stimulus driven system to reduce the pertinence of old stimuli and strengthening the goal-directed one to increase that of new ones.”
Dr. Eike Buabang of Trinity College in Dublin recommends four strategies for habit change based on these brain systems. The first is environmental modification, altering surroundings to remove cues that trigger unwanted habits and introducing cues that promote desired behaviors. Behavioral psychology suggests that habits are formed through a loop of cue, routine, and reward — a concept popularized by Charles Duhigg in “The Power of Habit.” To form a new behavior, one must identify a cue (trigger), build a consistent routine, and reinforce it with a positive reward. This pattern, repeated over time, strengthens neural pathways and turns actions into habits.
Breaking a bad habit involves disrupting the cue-routine-reward loop. This often requires identifying triggers and substituting the undesired behavior with a healthier alternative. For example, someone trying to quit snacking when stressed might replace eating with a short walk or deep breathing.
The second strategy is implementation intention, or creating “if-then” plans, such as, “If I feel the urge to snack, I will drink a glass of water.” This is similarly captured in a study by Gollwitzer and Sheeran (2006) who found that people who formed specific plans were significantly more likely to follow through. For instance: “If it is Monday, Wednesday, or Friday at 7 a.m., then I will go to the gym” creates a mental link between time and action.
The third technique is repetition and reinforcement by consistently practicing desired behaviors to strengthen new neural pathways. According to research by Phillippa Lally and colleagues at University College London, it takes an average of 66 days for a new behavior to become automatic, though this can vary depending on the behavior’s complexity and the individual. Consistency, rather than intensity, is crucial. Starting with small, manageable changes — like walking 10 minutes a day instead of committing to an hour at the gym — can improve adherence and build confidence through small wins.
Setting SMART goals — specific, measurable, achievable, relevant, and time-bound — is one proven approach to achieving resolutions. For example, “exercise more” is vague, while “walk 30 minutes every morning before work for the next three months” is clear and actionable.
Fourth, mindfulness will improve awareness of triggers and responses to prevent automatic behaviors. A 2016 study in the “Mindfulness” journal found that participants who practiced mindfulness were better at resisting habitual behaviors by increasing their awareness of cravings and emotional triggers.
Social accountability also plays a role. Telling friends or using apps to track progress can increase motivation and provide a support network. Research from the American Society of Training and Development found that having an accountability partner increases the chance of success to 65 percent, and setting a specific accountability appointment can raise it to 95 percent.
I hope the concerned reader will include the need to break off from the bad habit of caring less about the May 12 midterm elections. Consider the need to break out of political and family dynasties, vote based on competence and platform, avoid celebrity candidates and elect leaders who have the best interest of the country at heart. The country needs radical, reformed change.
***The views expressed herein are his own and do not necessarily reflect the opinion of his office as well as FINEX. For comments, email benel_dba@yahoo.com. Photo is from Pinterest.