As 2022 approaches, many of us will be taking stock of our lives, thinking towards the future, and making resolutions with the intention of modifying certain behaviors. Anyone wishing to see those resolutions reach fruition might want to consider some key tips for ensuring their success. Behavior modification depends on knowing something about brain function and accepting that both habit-making and habit-breaking are skills that require time investment and perseverance.

Although brains are designed to grow and change, they are also designed for efficiency. By repeating thoughts, feelings, and actions, we form and strengthen the brain’s neural pathways. Every time an individual participates in an unhealthy pattern—whether over-eating or smoking—the pattern strengthens, creating neural architecture.

It helps to think of neural pathways as similar to a roadmap leading someone to a destination. The more a person travels a particular route, the easier it is to remember the way. This is the essence of a habit, the conditioning of the brain’s pattern of thinking, feeling, or acting so as to become second nature.

Habits are automatic, “conditioned” responses. When we are trying to change an existing behavior or create a new one, we need to practice the habit so as to establish a conditioned response. In order for the behavior to actually become a habit, one that will “stick” on its own, it needs to become part of our routine. Getting through this phase requires making the new behavior as EASY as possible by attaching it to a previous action and then executing the new behavior in a routine manner. This is what happens during any practice. We rehearse and rehearse until we achieve muscle memory and responses are automatic.

In the field of psychology, habit-forming is often described as a type of mental loop or mind hack. Some external prompt triggers or cues a behavior, which starts the automated process of a routine. For example, we’re bored, so we seek stimulation. That might mean eating, smoking, engaging with social media, or playing a game on our phones. When we respond to that trigger, our behavior is rewarded in some way, essentially reinforcing us to repeat the behavior in the future. In this way, we become invested in the routine or feel motivated to continue in the behavior. Hence, a habit forms.

If we want to short circuit a habit, we start by making the cue invisible or making the routine difficult. Let’s say we want to curb social media engagement. We can do that by hiding our phones or making them hard to reach. Want to quit drinking soda pop or a beer after work? Replace that habit by drinking a can of sparkling water flavored with freshly squeezed lemon or lime juice. Craving a cookie? Grab a small handful of raw almonds instead. Rich in healthy fats, fiber, protein, antioxidants, vitamins, and minerals, almonds provide the crunch without the added sugar and unwanted calories.

Automaticity isn’t accidental but developed over time with rehearsal and repetition. We are drawn to do the same things over and over because we are wired to follow the path of least resistance. Desire for change isn’t enough; habit formation requires motivation and reward. Five key steps might facilitate the behavior modification process we desire when declaring resolutions:

1) Frame goals in the positive. Instead of saying, I won’t over eat; say, I will eat three balanced meals per day and will finish eating before 7:00 in the evening. There’s plenty of research circulating that validates the benefits of positive self-talk.

2) Write down any resolutions and review these written goals daily. Physically recording the resolutions imitates a contract, and reviewing them serves as a reminder of our commitment to growth.

3) Replace the target behavior with an alternative. Every time we are tempted by a behavior we are trying to change, we might perform a breathing exercise—focusing with intention on inhaling and exhaling for a count of ten; go for a brief walk (even if it’s to the water cooler or copy machine); or close our eyes and escape for one minute to a place we’d rather be—imagining the smells, sounds, and sights of that place.

4) Practice goals with intention and visualize success. After all, what we focus on will grow, so training the mind to seek opportunities to fulfill our intentions is critical to success. Sometimes it helps to hang out with people who share the same goals, making the task both social and supportive.

5) Be patient. Breaking bad habits takes time and effort, but mostly it takes perseverance. Remember, it took months or years to develop a habit, so we can’t expect change to happen overnight.

According to motivational speaker Zig Ziglar, “Repetition is the mother of learning, the father of action, and the architect of accomplishment.” When we understand how the brain processes information in order to create solid and supportive neural pathways, we can short circuit the brain and develop strategies to change behavior. With a few strategic mind hacks, our automatic thoughts and behaviors can be healthy ones.