[Reading Record -101] The Encyclopedia of Scientifically Proven Amazing Habits
-The inability to form habits is not a matter of weak willpower, but a matter of how the brain is designed.-
If we want to achieve any major goals, habit formation is the key. We can only enrich our lives by steadily building up small things.
Why do we need a "system" for habit formation?
The brain has a property of "preferring the status quo." Since the brain judges new challenges as "risks" and puts on the brakes, motivation will never arise if you just wait for it.
The human brain has a part called the "nucleus accumbens," which is the mechanism that generates motivation, but it has the characteristic of not activating as long as the body is still. In other words, motivation is not a "switch" but a "hand-cranked engine". By applying force from the outside to provide a trigger (for the engine to turn), the engine starts to move.
The nucleus accumbens (NAc) is a group of nerve cells located deep in the brain that serves as the center for controlling "motivation," "pleasure," and "reward.". It receives dopamine from the ventral tegmental area (VTA), is involved in promoting behavior and alleviating chronic pain, and also acts as a "brake" to resist temptation, making it an extremely important region in the reward system.
Yes, even from the perspective of brain science, "the body first, the brain later" is the correct answer. By moving first, the nucleus accumbens (the part of the brain that generates motivation) will follow later.
The "Three Great Principles" for turning the engine
Move first: The body first, the brain later. Start with an action that minimizes the load as much as possible to force the nucleus accumbens to operate.
Habit Stacking: Add new actions to existing habits, such as writing a to-do list while brewing coffee.
Nudge: Naturally guide human behavior by setting up the environment.
Small steps change the future
The author of this book, Shogo Hotta, is a professor at Meiji University and a linguist who earned his doctorate at the University of Chicago. In addition to research that fuses multifaceted academic fields, he is a person who disseminates his research results in a way that can be applied to daily life.
This book, "The Encyclopedia of Scientifically Proven Amazing Habits," contains 112 techniques for establishing habits. These are based on papers from the world's top research institutions such as Harvard, Stanford, and Oxford, and are classified into six categories: work, study, diet/health, communication, mental, and lifestyle.
However, you don't need to do all 112 techniques. What is important in terms of brain science is not to aim for perfection right away, but to start by choosing just one that suits you now.
This is because that is the first of the three great principles: -Move first-.
Reference Links
・Amazon "The Encyclopedia of Scientifically Proven Amazing Habits" Book Introduction Page
・Meiji University Full-time Faculty List: Shogo Hotta Profile