O que a ciência diz sobre a formação e a quebra de hábitos

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A mudança de hábito consiste em modificar o loop de gatilho, rotina e recompensa.

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O gatilho é um estímulo que ativa o comportamento automático. A rotina é a ação em si. A recompensa é o resultado.

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Para mudar um hábito, é preciso identificar o gatilho, a rotina e a recompensa. Depois, substituir a rotina por uma nova.

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A nova rotina deve oferecer uma recompensa semelhante ou melhor que a antiga. Assim, o cérebro se adapta à mudança.

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A mudança de hábito requer repetição consistente e persistência. O tempo médio para consolidar um novo hábito é de 66 dias.

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A mudança de hábito também depende da neuroplasticidade, a capacidade do cérebro de se remodelar em função da experiência.

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A neuroplasticidade permite que novas conexões neurais se formem e reforcem o novo hábito. Assim, o antigo hábito perde força.

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