When we perform repetitive actions, our brain forms neural connections. And the more often we repeat something, the stronger they become. Imagine a person who is just learning to drive a car. First, he remembers what to do and in what order, then slowly and carefully repeats the sequence of steps, and when he performs it enough times, he stops thinking about how to start the engine and change gears. It becomes an automatic habit.

According to the same scheme, we form good and bad habits throughout our lives. And once some habit has taken root, it is quite difficult to get rid of it. Our brain considers any repetitive behavior important and does not distinguish between what is useful for us and what is not. He just maintains a familiar routine. Therefore, in order to get rid of bad habits, you will have to spend time and effort on serious work on yourself.

How to change habits

Do something simple and doable every day until it becomes automatic. For example, if you want to learn a foreign language, make it a rule to learn 10 new words daily. The benefit of any habit is that when it is formed, we need significantly less mental energy, attention and conscious motivation to maintain it.
Gradually move from small goals to larger ones. Otherwise, you will quickly get tired and lose motivation.
When you master a habit, choose a convenient context. For example, study a foreign language right after dinner.
Clearly define the goals. This will help not to be sprayed and make more efforts in the right direction.
The process of habit formation can reach a peak, and then fall into stagnation. To prevent this from happening, raise your bids regularly. For example, first study 10 foreign words a day, then 20, 30 and so on.
Take into account the peculiarities of internal and external motivation. Internal motivation has nothing to do with the outside world, does not depend on possible rewards, deadlines or pressure from the outside and helps to move forward in the long term. The effect of external motivation is usually short-lived, gradually it tires, and sometimes it is accompanied by unpleasant consequences.
Until your behavior becomes automatic, awareness, self-control and a willingness to feel uncomfortable will be required of you. Even for very complex actions, a high level of automatism can be achieved, but for this it is necessary to continue working, even when you do not feel too well emotionally or physically.
Remember that it will take more time to implement more complex habits.
Use the power of rewards. This will teach the brain that an action deserves to be remembered. For example, eat a piece of chocolate after each foreign language lesson. The principle of reward can also be used to eradicate bad habits. Analyze exactly what kind of pleasure they give you, and think about how else you can get it.
Consciously do something you haven't done before. As the power of habit grows, our intentions matter less and less. The desire to change alone is not enough, because certain processes that support the habit are already taking place in our brain, for example, the production of the hormone dopamine or the creation of associative chains. Therefore, you will have to exert willpower and consciously change the established patterns of behavior.
Be ready to spend time and effort. For his book "Habits are good, habits are bad. The science of positive change" psychologist Wendy Wood conducted a study and found that 43% of our actions have the character of a habit. So, in order to change the old and consolidate the new behavior, you will have to sweat.
Rebuild the environment so that it supports the introduction of good habits. For example, buy interesting textbooks for learning a foreign language or design a special workplace for classes.
Connect a friend or family member to the process. A "partner" will help to maintain interest and motivation, as well as become a support and support.
Develop awareness and curiosity. They will allow you to open up to new habits and get rid of repetitive old behaviors.
Find a personal purpose or meaning in performing certain actions that echo your values. This will make it easier to maintain long-term motivation.
Inspire yourself to introduce healthy habits with self-compassion and self-love.

We used to think that a new habit can be formed in 21 days. But research shows L. Phillippa, C.H.M van Jaarsveld, et al. How are habits formed: Modelling habit formation in the real world / European Journal of Social Psychology that, depending on the complexity, it takes about 66 days, and sometimes more. At the same time, behavioral patterns never completely disappear — they are preserved in the structure of our brain.

On the one hand, it is useful, because we can continue the abandoned habit from where we left off. On the other hand, harmful behaviors also remain in our minds and are waiting in the wings. Therefore, it is important to remember that changing habits will require awareness, repetitive actions, purposefulness and willingness to discomfort.