All behavior initially starts with a choice. However, at some point down the line, it becomes automatic and develops into what we call a habit.  Knowing how to turn that choice into a habit places you at an advantage.  Understanding how the brain works is essential.

Good and bad habits are equivalent to your brain.  It cannot tell the difference.  Furthermore, the pathways for old habits are still in your brain after you develop new ways of being.  So the goal becomes creating and maintaining new pathways.  Over time the new behavior becomes easier to choose, but a period of struggle and temptation to go back to the old, familiar path usually precedes this ease.  To think of this in a more tangible way, consider hiking in the woods.  The path you always take may be well-worn.  If you decide to try a new path, it will probably be awkward for a while.  Initially it may also seem exciting.  The brain is likely to release endorphins and other chemicals such as dopamine, which are associated with novelty.  However, this new path has not been worn smooth, forcing you to fight against brush and uneven terrain.  After a few walks, this path may challenge your desire to continue because it will feel more difficult, especially as the novelty wears off.  Our routines work the same way: when you have tried a new behavior a few times but not long enough to create a strong new pathway, you are equally or more likely to return to your old habits.  This is a time when many people become discouraged and give up.  Challenging yourself in new ways will be crucial to making your desired change. Be prepared with a plan for this stage of your goal-setting.  For example, if you are working hard to avoid snacking on the donuts and other goodies at work, you may consider some preventative options:

1. Write a note addressed to yourself to validate your goal and remind yourself why you are doing this.  The letter may sound like this- “Dear Self, if you are reading this this right now you are probably feeling discouraged.  You might even feel like giving up or worse yet, you may be telling yourself that you have already failed.  However, I also know this goal is important to you.  So first, remember you have come this far to state your intention and try.  The mere fact that you are reading this is proof that you are ready to do something different this time.  So, cut yourself some slack, get back in the game, and surround yourself with people who can support you.”
2. Bring healthy but enjoyable snacks.  If you know you crave the crunch of chips or the sweetness of the donuts, would baked crackers or yogurt with honey satisfy the craving?
3. Be armed with a response to others who may try to sabotage your efforts even if they mean well.  Be prepared for invitations such as “you might as well start that diet next month—there are donuts in the break room,’ or “go ahead and treat yourself.”  Consider that these statements are likely to trigger your own doubts and negative self-talk and learn to combat false logic.  Hint- review option number one, above.