A formação de hábitos é o processo pelo qual comportamentos se tornam automáticos. Eles podem se desenvolver sem intenção, mas também podem ser deliberadamente cultivados ou eliminados para se alinhar melhor com nossos objetivos pessoais. Como diz o ditado, “não presuma que velhos hábitos são necessariamente velhos amigos.”
Os hábitos têm um impacto profundo em nossas vidas, podendo ser uma faca de dois gumes. Se não cultivamos hábitos de progresso, é provável que nossos hábitos atuais nos impeçam de avançar. Curiosamente, embora os hábitos possam nos frustrar, eles também têm a vantagem de simplificar o processo de tomada de decisões, tornando ações automáticas.
Em muitas situações, aquilo que nos serve pode, ao mesmo tempo, nos aprisionar. Os hábitos são um reflexo disso: nos libertam e nos escravizam simultaneamente. Alguns de nós somos mais propensos a nos apegar aos hábitos do que outros, o que pode nos tornar vulneráveis a comportamentos prejudiciais, como dependência de substâncias ou compulsões.
Somos biologicamente programados para desenvolver hábitos, e a melhor maneira de substituí-los é cultivar um novo hábito. Quando adquirimos o hábito de melhorar nossa vida, isso, por si só, se torna uma prática constante.
Como formamos hábitos
As pessoas desenvolvem inúmeros hábitos ao longo da vida, muitas vezes sem perceber. Esses comportamentos automáticos podem ajudar a atender às nossas necessidades de maneira mais eficiente no cotidiano. No entanto, a natureza profundamente enraizada dos hábitos em nosso cérebro torna difícil quebrá-los, mesmo quando se tornam problemáticos. Entender como os hábitos se formam pode ser um passo importante para desmantelá-los e substituí-los.
Exemplos de hábitos
Os hábitos podem ser tanto prejudiciais quanto benéficos. Um exemplo de hábito negativo é acender um cigarro logo ao acordar ou usar substâncias relacionadas a certos sinais. Por outro lado, um hábito saudável pode ser colocar os tênis de corrida ao chegar em casa ou afivelar o cinto de segurança sem pensar.
Por que temos hábitos?
A principal razão pela qual os humanos são criaturas de hábitos é que eles tornam nossas ações mais eficientes. Ao automatizar comportamentos, podemos realizar tarefas úteis sem desperdiçar tempo e energia pensando sobre o que fazer. No entanto, essa tendência a buscar respostas rápidas pode ser prejudicial quando se manifesta em comportamentos viciantes ou não saudáveis, como o uso de drogas ou o consumo excessivo de alimentos.
O que causa um hábito?
Hábitos são formados por meio de aprendizado e repetição. A pessoa começa a associar certos sinais a comportamentos que ajudam a atingir um objetivo, como dirigir até um destino ou satisfazer uma necessidade. Com o tempo, esses sinais começam a desencadear automaticamente o comportamento, sem a necessidade de pensamento consciente.
6 Princípios para formar hábitos saudáveis
Hábitos não dependem de objetivos
Hábitos saudáveis se formam quando comportamentos saudáveis são repetidos em busca de um objetivo. Com o tempo, esses comportamentos se tornam automáticos, independentemente do objetivo original. Por exemplo, a meditação pode se tornar um hábito duradouro, mesmo sem a ansiedade inicial, ou o basquete pode fazer parte da rotina após alcançar a meta de perda de peso.
- Os hábitos são influenciados pelo contexto
Hábitos são desencadeados por sinais internos (como fome ou estresse) e externos (como a presença de outras pessoas). Para formar hábitos saudáveis, mantenha a consistência e execute os comportamentos no mesmo contexto, com as mesmas pessoas, no mesmo momento. Mudanças no ambiente também podem facilitar a adoção de bons hábitos, como substituir lanches pouco saudáveis por frutas ou criar um ambiente propício ao sono. - Os hábitos são aprendidos pela repetição
Repetição é essencial para formar hábitos. Para manter o hábito, é necessário planejar e se preparar para os imprevistos. Por exemplo, se você não tiver frutas em casa, pense em alternativas saudáveis. Além disso, lembretes, como alarmes, podem ajudar, mas é importante estar ciente de que seu efeito diminui com o tempo. - Os hábitos são automáticos
Hábitos se tornam automáticos e exigem pouca atenção consciente. Isso pode dificultar a mudança, como no caso dos maus hábitos. Para quebrar a automaticidade, experimente novos comportamentos e observe os resultados, como tentar ser mais auto compassivo ao invés de autocrítico. - Os hábitos são promovidos por reforços
Reforços e recompensas fortalecem comportamentos. O reforço parcial (recompensar apenas algumas vezes) é mais eficaz do que o contínuo. Comece com reforço contínuo para estabelecer o hábito e depois use reforço parcial. Escolha recompensas que sejam realmente motivadoras, mas esteja preparado para mudar as recompensas à medida que perdem seu efeito. - A mudança de hábitos leva tempo
Formar novos hábitos pode levar de semanas a meses, dependendo da pessoa e da complexidade do comportamento. Seja paciente e foque em um hábito de cada vez. Mudanças de hábitos não acontecem da noite para o dia, e a mudança de múltiplos comportamentos, como em uma terapia cognitivo comportamental, pode levar mais tempo do que o esperado.
A neurociência dos hábitos
Muitos hábitos são inconscientes e difíceis de controlar, especialmente quando estamos estressados. O Dr. Jud explicou que o córtex pré-frontal, responsável pelo controle consciente, fica “offline” em momentos de fome, raiva, solidão ou cansaço (HALT), o que torna difícil mudar nossos comportamentos impulsivos.
Hábitos, como comer demais ou se preocupar, ativam os mesmos caminhos de recompensa do cérebro que as drogas. O córtex orbital frontal atualiza constantemente o valor das recompensas, o que pode nos levar a escolher opções menos saudáveis, como chocolate em vez de brócolis. A curiosidade e a atenção plena podem alterar nossa relação com esses desejos, ajudando a desativar as áreas cerebrais responsáveis por eles.
Ciclos de hábitos
Os hábitos seguem um padrão simples: Gatilho → Comportamento → Resultado. Os gatilhos podem ser internos (como ansiedade) ou externos (como uma notificação no telefone). O comportamento é a ação que tomamos em resposta ao gatilho, muitas vezes sem perceber, e os resultados são as consequências, que reforçam o hábito. O cérebro prefere recompensas imediatas, o que nos mantém presos a hábitos que trazem prazer temporário, mas nos desviam do bem-estar a longo prazo.
Fique curioso sobre seus hábitos
Desenvolver curiosidade e atenção plena em relação aos hábitos pode mudar sua relação com eles. Observe os gatilhos e os comportamentos associados a seus hábitos. Preste atenção nas consequências de curto e longo prazo e como elas podem não ser satisfatórias. A consciência sobre esses aspectos pode ajudá-lo a tomar decisões mais saudáveis.
Crie hábitos baseados em valores
Depois de entender seu ciclo de hábitos, é possível substituí-los por comportamentos mais alinhados aos seus valores. Hábitos baseados em valores são intrinsicamente recompensadores e auto reforçadores, promovendo relacionamentos mais saudáveis e aumentando o compromisso com ações benéficas. Ao praticar esses hábitos, você cria um ciclo positivo: Gatilho → Ação baseada em valores → Resultados satisfatórios. Isso cria uma experiência mais conectada e gratificante, a curto e longo prazo.
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[…] Pensamento positivo não é mágica. Não basta imaginar um emprego melhor ou um relacionamento feliz para que isso se concretize. A verdadeira força do pensamento positivo está no que ele inspira você a fazer. A psicologia moderna não descarta o otimismo — pelo contrário, ela o valoriza —, mas enfatiza que ações consistentes e bem direcionadas são indispensáveis para gerar mudanças reais. […]
[…] primeiro passo para mudar é reconhecer padrões de pensamento negativos. Muitas vezes, caímos no hábito de nos criticar sem perceber. A consciência é fundamental para quebrar esse ciclo. Sempre que […]