And another chance to get it right! (Oprah Winfrey). But how do you get it right? There is endless information about why resolutions do not work as well as steps on how to be successful. But if you are like me, you have made numerous resolutions that have not been met with success. Of course, there are many reasons for this, as my goggle search indicates. But the one I want to talk about today has actually helped me and my clients to make incredible changes. It all has to do with our brains and a chemical called Dopamine which is central to the reward system. It is associated with the pleasure system of the brain, which produces feelings of enjoyment and motivates one to perform certain activities.
Rebecca Skloot, a well-known science writer, wrote an article for O Magazine a few years ago titled, “Why is it so Damn Hard to Change?” Her research led her to a process that takes place in your brain. Dopamine, according to Skloot, tells your brain what you want, then motivates us to get it regardless of whether it is good for you or not. An example of this process might start with a dark, nugget-filled piece of candy (you will have to substitute your own temptation if this does not work for you). I decide to take a bite of my candy, which gives me great pleasure, and this produces a Dopamine surge. Some of that chemical travels to the part of the brain that creates memories and registers this candy with getting a reward. Even though I might think about how bad the candy was for me to eat, given I am trying to eat more nutritiously, my brain registers a “Dopamine Jackpot!” Dopamine also then travels to another part of the brain that controls desire, decision-making, and motivation. So, the next time I see a piece of chocolate my brain releases a surge of Dopamine that motivates me to eat the chocolate. When you eat it your brain releases even more Dopamine which just reinforces this cycle. Skilled states, “This is exactly how habits form.” Eventually, you may get dopamine surges just walking by the candy isle or even seeing a candy wrapper!
So what does all this mean for the new year? First, if you understand this cycle you might not be so hard on yourself if you fall off the wagon. There is something biological going on after all! This doesn’t let you off the hook, however. For instance, having SMART goals – Specific, Measureable, Attainable, Reliable, and Timely – is important. And, of course, there is great advice on the internet to guide you when designing your plan. But, understanding the Dopamine cycle gives you a lot more control to influence your habits and to create healthy ones. The secret is identifying rewards for a behavior that engages the Dopamine system so your brain connects the positive outcome with it. Yes, we can actually trick our brains!! So, in 2011, my new behavior will be to walk for 30 minutes at 3 times a week with a manicure at the end of the week if I have accomplished my goal. This should give me a really nice Dopamine surge that will reinforce my exercise plan. Actually I think I feel a surge just thinking about it! What will it be for you? Pick the behavior you want and reward it with something meaningful. Is it more exercise? Losing weight? Managing your finances more effectively? Change is possible! Reward yourself and see what happens. To see the entire article, check out the link below. Happy New Year!
