The Biology of Habit

Dopamine Serotonin Endorphin(s) Oxytocin

Hormones of Habit

While many know that practice makes perfect, not many want to practice. From a biological approach, there are a few methods of easing into a habit or at least making the process of developing habits more approachable. This is where the above listed hormones come in a as all of theme are involved in mood regulation which can help to make a habit so this begs the question, how do we regulate these hormones for optimal habit formation?

"Research published in the journal Neuron shows that NMDA receptors on dopamine neurons in the brain's basal ganglia are essential to habit formation."

Junk-food Joyride

As backwards as it may sound considering we're trying to build up healthy habits like studying, junk food could play a key role in helping to get past studying. Research suggests that junk food as a releasor of dopamine is stronger than even the reward mechanism formed by cocaine. With this in mind, it is possible to utilize sweets to attach a reward mechanism to studying

Some Limitations

We should keep in mind that any attempt at creating a reward mechanism using dopamine means that we should attempt to restrict the reward to the habit we are attempting to develop (e.g. studying). This means that junk-food should be limited in use outside of the reward as to prevent dopamine adaptation therefore dulling the reward mechanism.

Reducing Stress

Most students agree that stress is a universal aspect of going to school. For many, this stress flares up specifically when it comes to preparing for tests as this is often when a student will realize how much content there is to cover or how little they may feel that they know. This stress almost creates a self-fulfilling prophecy of failure as stress will lead to, "increased absenteeism, … low productivity, [and] low motivation" (Imtiaz 2). This may discourage studying (or at least impact its effectiveness) and in a worst case scenario impact grades which will reinforce the idea that studying isn't worth it. Luckily there are verifiable methods to reduce stress

What is stress?

If we wanted to describe stress as a tangible thing then cortisol is what we should look to as this hormone is the primary response to stress and spikes in people when they find themselves in stressful situations. So, to address the issue of stress, we need to discuss how to reduce cortisol levels.

An Immediate Fix

Low Intensity Exercise

Many would assume that exercise would not help lower cortisol levels, and this is true according to this paper. But this only applies to a certain degree of exercise with any that lowers VO2max by 20% or greater leading to an increase in circulating cortisol. However, the same paper found that, "low intensity exercise actually resulted in a reduction in circulating cortisol levels." This means that intermittent breaks can to a degree lower cortisol and considering the exerscise is low-intensity, this shouldn't hamper a student's energy.

Long-term Fixes

Nature Walks

A study conducted showed that walking in a forest environment decreased mean cortisol concentration from 9.70 to 8.37 nmol/L in saliva. Students should look for available opportunities to go hiking or find a moment where they can go to the park.

Circadian Rhythm

Cortisol levels are linked heavily with circadian rhythm, as such, in a study that delayed sleep in individuals, " an 8 h phase delay, [caused] profound disruptions in the 24 h cortisol rhythm..." Students should look to creating a more sound sleep schedule for optimal stress reduction.

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