Researchers Unveil Cognitive Blueprint for Forming and Undoing Habits

In a significant breakthrough, cognitive neuroscientists at Trinity College Dublin have unveiled a new approach to effectively form and break habits. Spearheaded by Eike Buabang, a postdoctoral research fellow in Claire Gillan‘s lab, the study delineates a cognitive blueprint that promises to improve personal development strategies and revolutionize clinical treatment for compulsive disorders, such as obsessive-compulsive disorder (OCD), addiction and eating disorders.

The findings are documented in a paper recently published in the journal Trends in Cognitive Sciences.

Buabang emphasized the crucial role habits play in daily life.

“Habits play a central role in our daily lives, from making that first cup of coffee in the morning, to the route we take to work, and the routine we follow to prepare for bed. Our research reveals why these automatic behaviours are so powerful – and how we can harness our brain’s mechanisms to change them,” Buagang said in a news release.

The study highlights the interplay of two brain systems — one that triggers automatic behaviors in response to familiar cues and another that enables goal-directed control. A disruption in this balance can result in everyday action slips, such as entering an old password, and more severe compulsive behaviors associated with conditions like OCD.

One of the major insights from this research is that both good and bad habits arise when automatic responses dominate goal-directed control. By understanding this dynamic, it is possible to leverage it for both forming new healthy habits and breaking detrimental ones.

Several factors that influence the balance between automatic responses and goal-directed control were identified in the study. Repeating and reinforcing behaviors were found to be key in making habits stick.

Environmental adjustments also play a significant role in habit change, where altering surroundings to make desired behaviors more accessible or removing cues that trigger negative habits can be particularly effective.

“Our research provides a new ‘playbook’ for behavior change by connecting brain science with practical, real-world applications. We include effective strategies like implementation intentions, so-called, if-then plans (“if situation X occurs, then I will do Y”), and also integrate clinical interventions such as exposure therapy, habit reversal therapy, contingency management and brain stimulation,” added Buabang. “It is important that our framework not only captures existing interventions but also provides targets for the development of new ones.”

The implications of this research extend far beyond individual behavior change.

Gillan, an associate professor in Trinity’s School of Psychology, underscored the potential for personalized treatments based on individual neurobiology, making interventions significantly more effective.

“We are all different; depending on your neurobiology, it might make more sense to focus on avoiding cues than reducing stress or allowing yourself more time for your daily routine,” she said in the news release.

Additionally, these findings could have substantial implications for public health strategies. By understanding how habits form in the brain, policymakers could design more effective health campaigns promoting positive habits such as regular exercise and reduced sugar intake.

“By working with, rather than against, how our brains naturally form habits, we can create strategies that make healthier choices more automatic at both individual and societal levels,” added Gillan.

This groundbreaking research not only sheds light on the mechanisms underlying habits but also offers a promising roadmap for developing new strategies and treatments tailored to individual needs, potentially transforming both personal and public approaches to habit formation and modification.