The power of habit
The power of habit
New year, new goals – the motivation is there, the hope is high: This time, the new habits that are supposed to enrich your life will work. But let's be honest: How often have we fallen back into old patterns after just a few weeks? What's the reason for that – and how can you do things differently this time? The answer: Your brain plays a crucial role. And the good news is: You can actively change it.
Our brain is like a well-organized energy-saving mode. It loves routine because it doesn't require conscious effort. Whether these routines are good or bad for us, they run automatically. But we can use this to consciously build new, positive patterns. It takes some knowledge, patience, and the right strategy. Then you can establish new habits that will bring you long-term joy and fulfillment.
Why is changing habits so difficult?
Imagine your brain like a large forest. Over the years, you've created well-trodden paths—these are your routines. These paths are wide, comfortable, and easy to follow. When you want to establish a new habit, you enter a new, narrow path, full of obstacles and barely visible. So it's no wonder your brain prefers the familiar path, even if it's not good for you.
From a neurobiological perspective, habits are nothing more than strengthened connections between neurons. The more often you repeat an action, the stronger this connection becomes. Your routines become "highways" in your brain—they run automatically. The thought of leaving this highway and taking a new path initially feels laborious and unfamiliar. But the more often you repeat the new action, the stronger this connection becomes—until it can eventually replace the old routine.
This means every step counts. With each repetition, you strengthen the new path until it becomes your own mental highway. And the best part? If you stick with it, the new habit will eventually feel just as natural as the old one.
How habits develop in the brain
Habits always follow a clear process: Trigger – Routine – Reward.
For example, you feel down (trigger), reach for chocolate (routine), and receive a brief dopamine rush (reward). This simple mechanism is extremely effective—and sometimes insidious. Our brain prefers quick rewards, even if they have long-term disadvantages.
This is your opportunity: If you make the reward for a new routine attractive, your brain can be motivated to embrace the new path. For example, instead of chocolate, you could incorporate a short feel-good ritual—such as drinking a cup of tea, lying on the VITORI® mat, or doing some breathing exercises.
The 30-day challenge for a new habit
Scientists have found that about 30 days of consistent repetition is enough to lay the foundation for a new habit. So why not start with a personal challenge? The idea is simple: Choose a small change and stick with it for a month. Here are a few suggestions:
1. Sleep better:
Create an evening routine that tunes your body and mind into rest. Read a book, practice breathing exercises, or treat yourself to a moment of relaxation on the VITORI® mat. Regularity helps your body end the day more consciously.
2.More exercise:
Set achievable goals. Instead of starting with big workouts, start with a 10-minute walk a day. Even small, regular sessions can have a big impact. Once your walking routine is established, you can then gradually expand it.
3. Digital Detox:
Consciously schedule an hour a day without your smartphone. Use this time to read a good book, meditate, or simply relax. Consciously slowing down can be good for your mind and body.
4. Your own idea:
Whether it's eating healthier, drinking more, or becoming more creative—it doesn't matter which habit you want to change. The important thing is that you take a small step every day and focus on building your new "forest path."
How to stay on track
Establishing new habits isn't a sprint, it's a marathon. Here are three tips to help you stick with it:
1. Start small:
Don't overexert yourself. It's better to start with just a few minutes a day and then expand later.
2. Set clear triggers:
Link the new activity to something that's already part of your routine. For example, if your goal is to exercise more, you could do 10 push-ups right after brushing your teeth in the morning (or another exercise you enjoy).
Or you can choose evening tooth brushing as a clear signal for the start of a new evening routine. It doesn't really matter which routine you choose as a link. The important thing is that it has a fixed place in your daily routine.
3. Reward yourself:
Create positive incentives to motivate you. A small reward like a cup of your favorite tea, a relaxing bath, or a VITORI® mat treatment will make the process more enjoyable.
VITORI® and your new self
As you work on establishing a new habit, VITORI® can support you. Our products help you harmonize body and mind – whether through soothing warmth, deep relaxation, or innovative technologies that enhance your well-being.
So why not combine your challenge with VITORI®? With regular, small applications, you can not only achieve your goals but also create noticeable added value for your well-being.
Let’s make 2025 your year. With every small step, you'll grow a little beyond yourself. And who knows—maybe in a few months you'll be able to look back and proudly say, "It was hard, but I did it."
Start your challenge today and discover what is possible.
