We must understand that behind any habit there is a completely tangible material base - the architecture of our brain. Namely, connections between neurons that are formed or destroyed. And which serve those same habits. We need to remember two rules by which the architecture of the brain changes: 1. The connections between neurons are strengthened when we use them. And they are destroyed when we do not use them.2. Events that simultaneously enter the brain are associated with each other, strengthening the connection between those parts of the neural networks that serve these events. How to use these rules in your life? Rule of repetition. Every time you do something, you increase the likelihood that next time you will do the same thing. For example, when you sit down to read a book, and then accidentally slide into Instagram, you strengthen the likelihood that next time you will do exactly the same. The essence of forming a habit according to the first rule is discipline - through willpower, do what you need , until it creates a neural chain in your head to do it freely without distractions. Rule of association. Every time you do something, your brain records what is happening simultaneously with this process. For example, your emotion. And if right now you are bored by pure chance to do this, then with some probability next time your brain will turn on the emotion of boredom during the same activity, even when this time it might not be boring. The essence of forming a habit according to the second rule is to accompany your engaging in a pleasant emotion, which could become a favorable background for repeating this activity. Where do you get such an emotion? In the freshness of the mind, being rested, anticipating a certain desired result and feeling pleasure from the process. Many do not understand how to enjoy the process. Normally, our brain is designed in such a way that it accompanies any favorable activity (process) with pleasure. For example, any movements are accompanied by the release of dopamine, heavy movements are diluted with endorphins, movements in company are diluted with oxytocin. Any activity that contains novelty, creativity, movement, exploration is accompanied by positive emotions by default. The problem is that at this moment we fix our attention more on the goal that we want to get right now in order to make our neurotic fantasies come true. In this format, of course, the process does not bring pleasure, because subjectively it only interferes - it lengthens the time for the onset of the result (you want it immediately).