Diet and Exercise

Even though we logically know what is good for us, our brain can actually make it harder to change our lifestyle. This is because the brain is programmed to prefer immediate rewards and to avoid discomfort. When we make lifestyle changes, the rewards are often not immediate—it takes time before we notice the health benefits. Unhealthy habits, such as eating junk food, on the other hand, provide instant gratification.

Dopamine plays a crucial role in this process. It is a neurotransmitter in the brain that is strongly involved in the reward system. When we eat something sweet or experience another immediate "reward," dopamine is released, creating a feeling of pleasure or euphoria. Over time, as we repeat our habits, the brain learns to associate specific actions and activities with rewards.

When we try to change our lifestyle, the brain's dopamine system is still wired to crave those immediate, rewarding activities (such as unhealthy food or avoiding exercise). When we start eating healthier or working out, less dopamine is initially released. This can make the new habit feel less motivating and may even lead to frustration and dissatisfaction.

The brain is a creature of habit and is excellent at creating routines—both good and bad. Once we establish a habit, such as eating unhealthy food or choosing the couch over the gym, the brain is programmed to favor what is familiar and comfortable. Breaking habits can feel like a threat to the brain’s need for stability and predictability, which can create discomfort and resistance.

A lifestyle change often involves some form of discomfort—either physical (such as soreness after exercise) and/or emotional (like feeling that you have to give up something you enjoy, such as eating less candy or watching less TV). Since the brain is programmed to avoid discomfort, it will try to steer you away from activities that might cause these unpleasant feelings, even if they are beneficial for you in the long run. When you try to start exercising or eating healthier, your brain may come up with numerous excuses to avoid it: “I don’t have time,” “I’m too tired,” “I’ll start eating healthy next week.”

Low self-esteem and negative self-talk can also prevent us from achieving lasting lifestyle changes. If we think negatively about ourselves and have little confidence in our ability to succeed, this can reduce our motivation for change and reinforce feelings of helplessness.

Changing your lifestyle can feel like a battle, but by understanding how the brain works and using strategies to overcome these barriers, you can increase your chances of making lasting changes.

Although lifestyle changes can be challenging, several strategies can help you along the way:

• Start Small and Increase Gradually: Begin with small, achievable steps. This reduces the brain’s resistance to major changes and gives you a sense of accomplishment. For example, start by adding an extra serving of vegetables to your meals or taking a short walk after dinner. Small victories can build confidence and motivation.
• Make a Plan: Setting concrete goals and creating a plan can make it easier to stay on track with the changes you want to make. Plan what you will eat, when you will exercise, and how you can balance your new habits with other responsibilities in your life.
• Reward Yourself: Find ways to reward yourself. Small rewards could include taking a warm bath, reading a book, getting a massage, or doing something else you enjoy after exercising.
• Create Positive Habits: Try to integrate new habits into your daily routine so they become automatic and don’t feel like a choice. For example, make exercise a fixed part of your morning routine or include fruit as a regular part of breakfast. Focus more on what you want to do more of (like eating fruits and vegetables) rather than what you want to do less of (like eating candy and snacks).
• Be Aware of Your Thoughts: Pay attention to how you talk to yourself, especially self-critical and negative thoughts that bring you down instead of lifting you up. What do you need to hear? How would you talk to a friend in your situation? Remind yourself that change takes time and that small setbacks along the way are normal—they do not mean that you cannot succeed.
• Seek Support: Share your goals with family or friends who can encourage and support you along the way. Sharing your decision with someone can make you feel more committed. It can also make the process more enjoyable and motivating, such as by being active together with someone.
• Find Activities You Enjoy: Exercise doesn’t have to feel like a chore. Explore different types of physical activities, from yoga and dance to cycling or swimming, and find something you genuinely enjoy. This will make it easier to maintain in the long run.
• Be Patient: The brain’s reward system is not easy to reprogram. It takes time to change habits and get used to new rewards. Give yourself the time to adapt to new habits, and be patient with yourself throughout the process.