Habits are complex psychological processes that form in our brain due to the repetition of certain actions or thoughts. They can be positive or negative and play an important role in our daily lives. Here are several factors that help explain why bad habits are so much easier for us to take hold of than good ones: 1. Instant gratification: Bad habits such as eating junk food or smoking can provide immediate pleasure or relief. Our brains seek rewards and pleasure, and therefore we are more likely to repeat actions that bring instant gratification.2. Lack of Immediate Impact: Good habits such as physical activity or daily reading often do not give us immediate results or satisfaction. Forming good habits takes time and effort, and the rewards for them may be delayed until later. This allows bad habits to more capture our attention and dominate. 3. Reinforcement and Context: The brain responds strongly to reinforcement, especially positive reinforcement. If a bad habit has been reinforced, for example through immediate gratification or social approval, the brain will gravitate toward repeating that action. In addition, habits are often associated with specific situations, times, or places, and the visual or sensory stimuli associated with these habits may create a desire to repeat them.4. Limbic Resistance: Our brain has an excellent ability to retain and maintain habits. The limbic system of the brain is responsible for emotions and includes reward centers that are associated with our habits. When trying to change or give up bad habits, emotional and physical symptoms may arise that create some resistance and prevent us from overcoming these habits. However, by understanding these processes, we can take steps to form good habits and get rid of bad ones: - Positive Reinforcement: Giving yourself a reward or enjoyable experience after performing a good habit can help reinforce it and increase motivation to maintain it. - Systematic approach: Start small and gradually increase the difficulty or duration of the good habit. Constant repetition is important to reinforce it. - Create a supportive environment: Try to remove temptations that may cause you to engage in bad habits and create a suitable environment that supports beneficial actions. - Will and awareness: Explore your motivations, goals and reasons that can support you in changing habits. Learning to make mindful decisions and push past negative stimuli can help overcome the need to act out of inertia. - Practice meditation and mindfulness: Meditation and mindfulness can help you develop awareness of your actions and thoughts, which can help you make conscious choices about positive habits. Ultimately, both developing good habits and breaking bad ones take time, patience, and self-discipline. It's important to remember that every person is different, and what works for one may not work for another. Experiment, find strategies that work for you, and remember that good habits can bring significant benefits in the long run. With care, yours: Psychologist, psychosomatologist, leader of group trainings Kristina Putilova, tel. +79112957848 (whatsapp, Telegram). I consult online, video call via zoom.