To effectively break a bad habit, immediately after executing it, engage in a different positive behavior to create a new neural association and disrupt the reflexive nature of the bad habit.

Breaking habits involves engaging in long-term depression of the neural pathways associated with the unwanted behavior, which can be achieved by consciously recognizing the moment after executing the bad habit and replacing it with a positive behavior.

To effectively form habits, consider not just the execution of the habit but also the events that precede and follow it, creating a context for dopamine association, and visualize the entire sequence of steps involved, from preparation to completion, while positively anticipating the benefits that follow.

To adopt a new habit, visualize the specific sequence of steps required to perform it, which can significantly increase the likelihood of success.

Broaden your perspective on habit execution by associating it with a larger time frame, linking it to positive outcomes like elevated mood and satisfaction after completing the habit.

Task-bracketing involves using neural circuits in the basal ganglia to facilitate the learning and execution of new habits.

The neuroscience of habit formation and breaking is often overlooked, despite its significance in understanding behavior change.

I recommend a program that allows you to insert habits into specific phases of the day, which are associated with different biological underpinnings, to enhance habit formation.

Neuroplasticity involves changes in the connections between neurons, which are essential for forming new habits.