Oops I did it again, I broke my habit: Science-behind habit formation
New year, new goals… but why do so many resolutions fade by February? 🤔 In this episode of Healthy & Litty, Nandita and Mila break down the science behind habit formation and why motivation alone is not enough to create lasting change.
Using evidence-based research, we explore how habits form through neuroplasticity, how the brain responds differently to short-term rewards versus long-term goals, and why dopamine is more about anticipation than effort 🎯. We also debunk the “21-day habit” myth and explain what research actually shows about how long habits take to stick ⏳.
Finally, we discuss how stress, sleep, and emotional regulation impact self-control and decision-making, and what this means for building realistic, sustainable goals 🛌🧘♀️.
Whether you are a student, healthcare provider, or simply working toward healthier habits, this episode offers science-backed insights to help your goals last beyond January 💚🎙️
Resources & Research Referenced 📚🔍
Habit Formation & Motivation
* Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
* Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x [https://doi.org/10.1111/j.1460-9568.2006.04905.x]
Stress, Sleep & Emotional Regulation
* Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
* Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
* Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
* Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
* Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
* Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.
Habit Formation & Motivation
* Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
* Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x [https://doi.org/10.1111/j.1460-9568.2006.04905.x]
Stress, Sleep & Emotional Regulation
* Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
* Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
* Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
* Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
* Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
* Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.
