As the new year begins, gyms are crowded with people determined to exercise, and language textbooks are selling well in bookstores. However, we know from experience that this hot enthusiasm may soon cool down. For some, a firm resolution may not last beyond three days or a week.
Faced with the symbolic cycle of 'three days of determination,' which repeats every year, we often blame our weak willpower and feel guilty. However, neuroscientists say that the phenomenon of three days of determination is not due to a lack of willpower, but rather because of the brain's 'survival instinct' that resists rapid changes and seeks to conserve energy. The structure of the human brain is designed to perceive new resolutions as a 'threat.'
Previous research indicates that the main culprit behind three days of determination is the structural conflict in the brain. The function of making New Year's resolutions and planning is handled by the 'cerebral cortex' (rational brain), which is located on the outermost part of the brain. In contrast, the maintenance of life, instincts, and habits is governed by the 'limbic system' (instinctive brain) located deeper in the brain, which strongly dislikes change.
To engage in new behaviors requires more energy than usual. The brain, prioritizing survival, perceives this as an 'emergency' and triggers a rejection response. Feeling lazy about going to exercise or suddenly feeling sleepy when trying to study are strong resistance signals sent by the brain to conserve energy. This is referred to as 'homeostasis.' Ultimately, three days of determination is not due to laziness, but rather a result of the brain's fierce defense mechanism to maintain the current state.
So, how much time is 'arithmetically' needed to overcome three days of determination and establish a new habit? In this regard, a research team from University College London (UCL) published interesting findings in the 《European Journal of Social Psychology》 (2009). The research team observed 96 participants who were asked to repeat a specific behavior daily, tracking the point at which that behavior could be performed naturally without conscious effort, i.e., when it became automated.
The results showed that it takes an average of 66 days for a new behavior to become a habit. Depending on the participant, it varied from as short as 18 days to as long as 254 days. However, it was analyzed that, on average, consistent repetition of a new behavior for over two months is necessary for the brain's neural circuits to be completely restructured (rewired). From a neuroscientific perspective, giving up on a resolution after three days or a week can be interpreted as yielding to the brain's resistance before reaching the critical point of habit formation. This is a very natural phenomenon.
A Good Way to Trick the Brain... Set 'Small Goals' That It Won't Notice as Change
Setting overly ambitious goals can lead to failure. Janet Polivy, a professor of psychology at the University of Toronto in Canada, defined this as 'False Hope Syndrome.' When one sets excessive goals like 'losing 10 kg in a month' or 'studying English for 3 hours a day' without considering their abilities or circumstances, the brain releases dopamine (the reward hormone) in advance, creating a pleasant state of excitement. However, when faced with stress and difficulties during the execution process, dopamine secretion abruptly stops, and the stress hormone cortisol surges, leading to abandonment of the goal.
Brain experts suggest that a good way to overcome three days of determination is to trick the brain with 'very small actions.' By setting goals so minor that the brain won't notice them as changes, one can start acting without resistance. For example, instead of setting a goal of 'exercising for an hour every day,' lowering it to 'doing one push-up' allows the brain's amygdala (responsible for fear and anxiety) to not trigger an alarm, enabling action to begin without resistance.
According to the Behavior Design Lab at Stanford University in the U.S., motivation fluctuates based on a person's mood. Therefore, by not relying on willpower and incorporating very small actions (Micro Habits) into existing routines, one can overcome the brain's resistance and establish any habit.
This year, let’s reflect on whether we have set overly grand goals. If so, how about starting again with small changes that the brain won't easily notice? You might discover a completely transformed self in 66 days.
[Frequently Asked Questions]
Q1. Does repeatedly experiencing three days of determination weaken willpower?
A1. Repeated failures can lead to learned helplessness. The brain remembers experiences of failure. If the process of setting grand plans and giving up within three days or a short time repeats, the brain concludes, "I will fail anyway" and avoids challenges. To prevent this, it is necessary to break down goals into very small parts and input experiences of 'small successes' into the brain. As small successes accumulate, the brain's reward circuits strengthen, enabling greater challenges.
Q2. If I miss a day during the 66 days it takes for a new behavior to become a habit, do I have to start over from the beginning?
A2. Not at all. According to the UCL research findings, missing a day or two during the habit formation process does not significantly impact overall habit formation. What is important is not to feel guilty and give up entirely when interrupted, but to naturally continue the behavior the next day. Perfectionism is the biggest enemy of habit formation.
Q3. What are specific examples of 'small actions that trick the brain'?
A3. The key is to lower the goal to a level that is 'so easy that it is harder to fail.' For example, if the goal is 'reading,' set the first goal as 'just opening the book' instead of 'reading one page.' If the goal is 'dieting,' start with 'eating one spoonful less' instead of 'skipping dinner.' Once you start, our brain tends to continue that action due to the principle of 'operational excitement.' Lowering the threshold to start is the key to success.
