The human brain is more malleable than we once believed–a violinist develops a more sensitive auditory complex, and a stroke patient relearns movement through therapy. This is neuroplasticity in action. It’s what plays a role in habit breaking, and, more importantly, habit building. When we intentionally create and build habits, we can transform not only our behaviors and simple

actions, but also alter brain structure and function–setting us up for better analysis, skills, and resilience.

Neuroplasticity, often referred to as “brain plasticity”, is the brain’s ability to reorganize itself by forming new neural connections throughout life. This capability is what supports all learning, memory, and recovery processes. Chemical neuroplasticity involves short-term changes in neurotransmitters that support quick learning and memory formation; for example, a student cramming the night before an exam might experience temporary boosts in memory recall due to increased synaptic activity in the hippocampus, the brain’s memory center.

Structural plasticity refers to the change that occurs after long-term repetition or practice. For example, MRI scans on musicians’ brains have shown that they typically have larger auditory and motor regions, as constant practice rewires neural pathways to process sound and fine motor movements more efficiently. So, how can we use this to build better habits? When you repeat an action, the neurons involved communicate more efficiently over time via a process called myelination. Over time, these pathways become so strong that the actions become automatic–like

riding a bike!

It’s entirely up to us how we choose to use the adaptability of our brain; healthy habits like exercise, mindfulness, and self-care can become automatic through practice, setting us up with benefits, while unhealthy habits like excessive screen time or rumination can become a second nature and doom us. Chronic rumination strengthens neural circuits associated with anxiety, making it harder to break the cycle every time. However, meditation strengthens the prefrontal cortex (decision-making and maturity) and reduces the size of the amygdala (your processing center for emotions), helping an individual respond more calmly to stress.

Habit-building can seem like a daunting, prolonged process–breaking a habit is one of the hardest tasks. However, by using techniques like “habit stacking” (where you add a new habit on top of an old one, like doing 5 squats while you brush your teeth at night) and mindfulness, we can take control of our neural systems and set us up for healthy, beneficial habits in the future.