The Law of Habituation: How Your Brain Builds Good and Bad Habits in Your 20s
A Little Realization that Changed My Perspective
You know that moment when you hear something that just sticks with you? For me, it was when I heard about "the law of habituation" on the Diary of a CEO podcast. I literally stopped what I was doing.
Why did it hit me so hard? Suddenly, my daily routines—my scrolling on my phone, my late-night snacks, even my mornings—felt like tiny choices, all adding up to make me… me. It was a little scary to realize but also sort of comforting. Like I had a map to navigate my habits.
Understanding the Law of Habituation
So, what exactly is this law? Simply put, the law of habituation says that if you do something often, your brain makes it a habit.
Do it a few times, and it feels normal. Do it for a few months, and it becomes part of who you are.
Whether it’s a good habit or a bad one, your brain operates the same way: habit loop, cue, routine, and reward. The truth is, our brains love saving energy. They prefer to stay on autopilot.
Where It All Comes From
This idea is linked to something called neuroplasticity and habit formation. But to keep it simple, let’s call it your brain learning to find comfort.
We keep doing things because they give us little rewards, like a hit of dopamine, or just relief from stress. As time goes by, those actions become routines. Hearing it on a podcast made it feel personal for me. It wasn't just a theory; it felt like a reflection of my own life.
Why We Normalize Toxic Habits
Normal equals safe, even if it feels bad. When you’re in your 20s, everything is moving fast—new jobs, relationships, fun nights out. Your brain tries to make sense of it all and decides what works, saying, “Let’s keep this.”
If you deal with stress by scrolling through your phone, guess what? Your brain learns that scrolling calms you down. Cue: stress. Routine: scrolling. Reward: feeling calm. And that cycle just keeps going.
Toxic habits sneak in because they’re easy to grab and deliver quick wins. They feel normal, at least for a while.
How to Change Your Habits — Simple Steps That Actually Work
Changing habits isn't about having superhuman willpower. It’s about making tiny, repeatable changes that can alter your routine.
1) Identify the Cue
Jot down when a habit hits you. Note the time, your emotions, the place, and who you’re with. Just noticing can be a game changer.
2) Change the Routine, Keep the Reward
If you find that stress leads you to scroll, try swapping it out for a quick 5-minute walk instead. Same end feeling (calm), different routine.
3) Keep It Small and Consistent
I started by doing just 2 push-ups a day. Sounds easy, right? But I did them daily. That consistency carved out a groove in my routine.
4) Use Your Environment
Put your phone in another room at night, or lay out your gym clothes. Your environment can help cue better habits.
5) Be Kind to Yourself
Habits form because your brain likes predictability. Don’t beat yourself up if you slip. Just notice it, adjust, and keep going.
How Habits Impact Relationships and Your Gym Routine
Habits don't just live in a bubble; they spill over and shape how we act in our relationships and take care of our health.
Relationships
Even small habits, like answering messages late or canceling plans, can morph into patterns that reflect who we are. I noticed this with my friends—tiny acts of neglect created distance between us. But once I made an effort for just one habit—checking in honestly once a week—things felt warmer.
Gym Discipline
Building gym habits is all about small actions, like putting your shoes by the door, doing a quick 10-minute routine, or creating a fun playlist. Start tiny and just show up. Once your body gets used to a routine, your brain stops fighting it. Suddenly, going to the gym feels normal, and skipping it feels off.
So, take those small steps, and watch how your habits reshape your life, relationships, and mindset. You got this!
Are you going to apply it? ;) – steficitys
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