The science behind our everyday routines
By understanding the hidden science behind our everyday behaviours, we can take control of our habits and, ultimately, our lives
Published: 07:04 PM,Apr 03,2025 | EDITED : 11:04 PM,Apr 03,2025
We wake up, brush our teeth, sip coffee, and check our phones, all without a second thought. These routines feel automatic and woven into our daily lives. But beneath these simple behaviours lies a fascinating interplay of neuroscience, psychology, and biology that shapes who we are, how we think, and even our long-term success.
Research suggests that over 40 per cent of our daily actions are habitual. The reason? Our brains are wired for efficiency. By automating repeated actions, the brain conserves cognitive energy, allowing us to focus on more complex tasks.
Neuroscientists have linked habit formation to the basal ganglia, the brain region responsible for motor control, emotions, and procedural learning. This explains why breaking a habit is so difficult. However, by understanding the mechanisms behind habits, we can rewire our routines to improve productivity, health, and overall well-being.
Have you ever wondered why you instinctively check your phone upon waking or reach for a snack when stressed? These actions follow a neurological pattern known as the habit loop: a cue triggers the habit, the routine is the behaviour itself, and the reward is the satisfaction or relief the behaviour provides. For instance, waking up serves as the cue, grabbing the phone is the routine, and the dopamine hit from notifications acts as the reward. Understanding this cycle is key to harnessing habits for positive change while breaking free from negative routines.
The automatic nature of habits stems from the basal ganglia, a part of the brain that strengthens neural pathways when a behaviour is repeated. Over time, the brain no longer needs to actively think about the action; it becomes second nature.
Research shows that even if we consciously decide to stop a habit, its neural wiring remains intact. This explains why experienced drivers can navigate familiar routes without much thought and why bad habits persist despite our best intentions.
Every habit, big or small, shapes our brains, bodies, and lives. Science reveals that our repeated behaviours, from morning routines to social media usage and eating patterns, are governed by dopamine, cortisol, and cognitive reinforcement.
One of the most powerful insights from neuroscience is that habit formation is not about willpower; it’s about structuring our environment to align with how the brain naturally functions. The habit loop explains why certain behaviours feel automatic and why breaking bad habits can be challenging. Researchers, however, advocate habit substitution, replacing an unwanted habit with a new behaviour that satisfies the same cue and reward.
For example, a smoker who reaches for a cigarette when stressed experiences a cue, which is stress. This triggers the routine of smoking. The reward is relaxation. To break the habit, the cue and reward should remain, but the routine must change.
Swapping smoking for deep breathing, herbal tea, or chewing gum can provide similar relief while reinforcing healthier neural pathways. This process, known as synaptic pruning, allows the brain to eliminate unused connections and strengthen desirable ones.
The brain is constantly rewiring itself through neuroplasticity, meaning that every habit we reinforce strengthens certain neural pathways while weakening others. By making small, intentional changes (whether it’s drinking water first thing in the morning, setting boundaries with digital distractions, or practising deep breathing during stressful moments) we are not just modifying behaviour; we are actively reshaping our brains for a better future.
The question isn’t whether habits influence our lives; it’s how we use them. Are your habits serving you, or are they unconsciously controlling you?
Every action we repeat shapes the brain, so the real challenge is choosing which habits to strengthen today. By understanding the hidden science behind our everyday behaviours, we can take control of our habits and, ultimately, our lives.
The writer is Country Manager (Oman/MENA), University of Cambridge
Research suggests that over 40 per cent of our daily actions are habitual. The reason? Our brains are wired for efficiency. By automating repeated actions, the brain conserves cognitive energy, allowing us to focus on more complex tasks.
Neuroscientists have linked habit formation to the basal ganglia, the brain region responsible for motor control, emotions, and procedural learning. This explains why breaking a habit is so difficult. However, by understanding the mechanisms behind habits, we can rewire our routines to improve productivity, health, and overall well-being.
Have you ever wondered why you instinctively check your phone upon waking or reach for a snack when stressed? These actions follow a neurological pattern known as the habit loop: a cue triggers the habit, the routine is the behaviour itself, and the reward is the satisfaction or relief the behaviour provides. For instance, waking up serves as the cue, grabbing the phone is the routine, and the dopamine hit from notifications acts as the reward. Understanding this cycle is key to harnessing habits for positive change while breaking free from negative routines.
The automatic nature of habits stems from the basal ganglia, a part of the brain that strengthens neural pathways when a behaviour is repeated. Over time, the brain no longer needs to actively think about the action; it becomes second nature.
Research shows that even if we consciously decide to stop a habit, its neural wiring remains intact. This explains why experienced drivers can navigate familiar routes without much thought and why bad habits persist despite our best intentions.
Every habit, big or small, shapes our brains, bodies, and lives. Science reveals that our repeated behaviours, from morning routines to social media usage and eating patterns, are governed by dopamine, cortisol, and cognitive reinforcement.
One of the most powerful insights from neuroscience is that habit formation is not about willpower; it’s about structuring our environment to align with how the brain naturally functions. The habit loop explains why certain behaviours feel automatic and why breaking bad habits can be challenging. Researchers, however, advocate habit substitution, replacing an unwanted habit with a new behaviour that satisfies the same cue and reward.
For example, a smoker who reaches for a cigarette when stressed experiences a cue, which is stress. This triggers the routine of smoking. The reward is relaxation. To break the habit, the cue and reward should remain, but the routine must change.
Swapping smoking for deep breathing, herbal tea, or chewing gum can provide similar relief while reinforcing healthier neural pathways. This process, known as synaptic pruning, allows the brain to eliminate unused connections and strengthen desirable ones.
The brain is constantly rewiring itself through neuroplasticity, meaning that every habit we reinforce strengthens certain neural pathways while weakening others. By making small, intentional changes (whether it’s drinking water first thing in the morning, setting boundaries with digital distractions, or practising deep breathing during stressful moments) we are not just modifying behaviour; we are actively reshaping our brains for a better future.
The question isn’t whether habits influence our lives; it’s how we use them. Are your habits serving you, or are they unconsciously controlling you?
Every action we repeat shapes the brain, so the real challenge is choosing which habits to strengthen today. By understanding the hidden science behind our everyday behaviours, we can take control of our habits and, ultimately, our lives.
The writer is Country Manager (Oman/MENA), University of Cambridge