HABIT CHANGE

byJudith Addai

Introduction
How do we get to change our habits from a not so good one to a better one? Have you ever struggled with something you so desperately want to change, yet kept failing or lapsing every time — to the point of frustration? You are not alone. In fact, this struggle is as old as humanity itself. The Apostle Paul writes in: Romans 7:19 (ESV) For I do not do the good I want, but the evil I do not want is what I keep doing. The good news is that change is possible. Science and Scripture both point us in the same direction — and this guide will show you how.
Part 1: Understanding Your Brain
The Old View — A Fixed Brain
For a long time, scientists thought the brain was fixed and hard-wired, and that adults couldn't learn new things or form new connections. (The idea was: the static brain can't create new pathways.) - Like a computer that had been fully programmed and could not be updated. This view held back research and left many people believing that habits and personality were permanent. And so we have the saying, ‘You can’t teach an old dog a new trick.’
The Discovery That Changed Everything — Neuroplasticity
In the 1960s–70s it was discovered that the adult brain can actually change over time, but this must be done consciously and doesn't automatically happen like it does in childhood. This is known as the neuroplasticity of the brain. We can change our brain, patterns, behaviours and patterns by our thoughts.
Proverbs 23:7a ‘For as he thinks in his heart, so is he.’
Science Note: What is Neuroplasticity?
Neuroplasticity is the brain's ability to reorganise itself by forming new neural connections throughout life. Think of neurons (brain cells) as workers in a factory. When they communicate with each other regularly, the connection between them grows stronger and faster — like a well-worn road. When they rarely communicate, the connection weakens. This process is sometimes summarised as: 'Neurons that fire together, wire together.' Research has confirmed that with deliberate practice, adults can reshape their brains at any age.
Neural Pathways — How Habits Are Built
Take a walk in the forest or park, for example — the route always trodden on creates a pathway. What is repeated consistently forms a habit. Every time you repeat a thought or action, the brain sends an electrical signal down a specific pathway. Repeated actions and behaviours cause neurons to communicate more frequently and strengthen their connection. This makes the behaviour faster because the path is familiar and eventually becomes automatic — forming a habit. It's also like saving cookies on a computer. Once cookies are saved, you're able to load the website you once went on faster. This is why habits (good or bad) can feel effortless once established. The brain region responsible for storing these automatic habits is called the Basal Ganglia. So pathways that are not used eventually weaken. Romans 12:2 Do not be conformed to this world, but be transformed by the renewal of your mind. In fact, we are scientifically transformed by the renewing of the mind! The prefrontal cortex (the thinking, decision-making part of the brain) is activated, which in turn calms down the amygdala (the primitive brain — responsible for reactive, emotional behaviour). When we renew our minds with God's Word and practise new habits, we literally strengthen the prefrontal cortex's ability to override the amygdala's impulses. This is the biological basis of habit change and also, self-control. Ephesians 4:22–24 Throw off your old sinful nature and your former way of life, which is corrupted by lust and deception. Instead, let the Spirit renew your thoughts and attitudes.

Part 2: Understanding Your Mind
The mind is in the soulish part of our being. It is where our thoughts reside. Our thoughts form the driving force of our brain. So renewing our minds means putting new thoughts from the Word of God into our mind, which in turn influences the brain and our behaviour patterns. How do we practically put new thoughts into our brain and do away with old ones then? Science Note: Mind and Brain — What's the Difference? The brain is the physical organ — a complex network of cells. The mind is the thoughts, beliefs, and attitudes that flow through it. Neuroscience increasingly confirms what Scripture has always taught: what we consistently think and believe shapes our brain's physical structure and our behaviour patterns. Deliberately changing thought patterns actually produces measurable changes in brain activity.

Part 3: How to Renew Your Mind — Four Practical Steps
Here is how to practically put new thoughts into your brain and do away with old ones:
Step 1 — Become Aware (Bring the Subconscious into the Conscious)
Take what is in the subconscious (habit) — through the frontal lobe — into the conscious. Catch yourself in the bad habit. Pay attention to what loved ones say about your habits. Be aware of the need to change through new knowledge. One way is by reading this blog. Knowledge is power but the application of knowledge is even more powerful.
2 Corinthians 10:5 Take every thought captive to make it obedient to Christ.
Science Note: Why Awareness Matters Research shows that around 45% of what we do daily is habitual — meaning we do it on 'autopilot' without consciously deciding to. The first step to change is simply noticing the habit. When you shine the light of conscious attention on an automatic behaviour, you take it out of the Basal Ganglia (autopilot zone) and bring it back into the prefrontal cortex (conscious control zone) — where change is possible.
Step 2 — Make Up Your Mind and Find Your 'Why'
Make up your mind that you want to change. Have a strong why - Why do you want to change and how will this change benefit you and others?
• Write it down: Write down the vision. Habakkuk 2:2 (ESV) And the Lord answered me: ‘Write the vision; make it plain on tablets, so he may run who reads it,’ Science Note: The Power of a Clear 'Why' Psychologists call this your 'motivational anchor.' Studies show that people who write down their goals and the reasons behind them are significantly more likely to follow through than those who only think about them. Writing activates different regions of the brain and reinforces commitment. Having a reason connected to others (not just yourself) also dramatically increases motivation and follow-through.
Step 3 — Visualise the Change
Visualise the change. Start bringing this new version of you into your mind's eye. See yourself already there. Your physical senses will begin to pick up these vibrations. Your mind does not know the difference between reality and not. Proverbs 23:7a ‘For as he thinks in his heart, so is he.’ Matthew 5:28 But I tell you that anyone who looks at a woman lustfully has already committed adultery with her in his heart. Science Note: Visualisation and the Brain Brain imaging studies have shown that when people vividly imagine performing an action, the same areas of the brain light up as when they actually do it. Athletes routinely use mental rehearsal to improve performance — and research confirms it works. When you consistently picture yourself as the person you want to become, your brain begins to treat that image as real and starts aligning your actions with it. This is not wishful thinking — it is the neuroscience of belief.
Step 4 — Take Action
Taking action is where the new neural pathway is physically built. You cannot think your way to a new habit — you must act your way into it. Every time you take the new action, the pathway strengthens. Every time you resist the old habit, the old pathway weakens. James 1:22 Do not merely listen to the word and so deceive yourselves. Do what it says. Science Note: Action = Neurological Change Every time you perform a new behaviour, myelin (a protective coating) builds up around the neural pathway, making the signal faster and stronger. Researchers found that it takes 18 – 205 days (or an average of around 66 days) to form a new habit. Consistency matters more than perfection; missing one day does not break a habit, but patterns of avoidance do.

Part 4: Practical Actions for Lasting Change
What sorts of practical actions should you be taking to influence a permanent positive change? Firstly, you need to focus on one change at a time. e.g. Eat healthily, pray more, exercise or practise more patience.
i. Replace the Habit With a Good One Don't just want to stop. e.g. Stop eating sugar. Instead replace refined sugar with date sugar or coconut sugar (which are much healthier). If stress triggers the habit of reaching for sugar, keep responding to stress but replace the sugar with a walk, a prayer, or a healthy snack. Science Note: Habit Replacement vs. Habit Removal Research shows that trying to simply 'stop' a habit rarely works, because the brain still craves the reward. What works better is keeping the same cue and reward but substituting the routine with a healthier behaviour.
ii. Small, Incremental Changes Start small and make incremental changes with time. e.g. Use date sugar once a week. Exercise 10 minutes once a week. Science Note: The Power of Small Steps Neuroscientist BJ Fogg's research on 'Tiny Habits' confirms that small actions are far more sustainable than dramatic changes. Each small success releases dopamine (a feel-good brain chemical), which reinforces the behaviour and makes you want to repeat it. Building gradually also prevents the sense of failure and overwhelm that derails most people early on.
iii. Mentally Prepare Set a time and date you're going to do it. e.g. Think of the exercise you will do the day/night before. Put the date sugar on the countertop in the kitchen. You can have an accountability partner or have someone hold you accountable e.g. a friend, health coach, etc. Science Note: Implementation Intentions Planning exactly when and where you will perform a new habit makes you more likely to follow through. Laying out your running shoes the night before, or putting the healthy food where you can see it, removes the mental hurdle of deciding in the moment. This technique works with how the brain makes decisions — reducing friction for good habits.
iv. Track Your Achievement and Celebrate/Reward Yourself Notice patterns and record your wins. Alternatively, share them with a loved one/coach or simply reward yourself with a healthy treat/ a big proud smile of yourself in the mirror. Science Note: Reward and the Brain's Habit Loop The brain learns through a loop: Cue → Routine → Reward. Tracking progress and celebrating small wins releases dopamine, which signals to your brain: 'That was good — do it again.' Habit researcher Charles Duhigg calls this the 'habit loop.' By deliberately building in a reward, you speed up the formation of the new neural pathway. Even something as small as ticking a box or telling a friend can serve as a powerful reward.

Part 5: Keystone Habits — Where to Start
Part 5: Keystone Habits — Where to Start
Basal Ganglia — in the brain, creates habits. Around 45% of our daily activities are habits. Some habits can cause a ripple of change in your life. These are habits that, when formed, promote the secretion of chemicals in the body and brain that help form other good habits more easily — scientifically proven. Science Note: What Are Keystone Habits? Keystone habits are habits that naturally pull other positive habits along with them. Charles Duhigg popularised the term in his research. When you establish a keystone habit, it changes how you see yourself — making other changes feel more natural and achievable. James Clear calls it ‘Domino Effect’ in his book, ‘Atomic Habits’
1. Exercise Exercise produces norepinephrine, which helps alertness and focus — these are prerequisites of plasticity, especially aerobic exercises such as brisk walking and resistance/strength training exercises. It changes how you think about yourself. Science Note: Exercise and Brain Change Aerobic exercise also stimulates production of BDNF (Brain-Derived Neurotrophic Factor) — a protein that helps brain cells grow and connect more easily. Even a 10-minute brisk walk increases alertness and mood. Exercise also reduces cortisol (the stress hormone) and increases serotonin, dopamine and norepinephrine — all of which support the mental state needed for habit change.
2. Deep Sleep Plasticity takes place during deep and restorative sleep. The brain detoxifies and organises thoughts. Aim for 7–9 hours per night. Science Note: Sleep and Memory Consolidation During deep restorative sleep, the brain replays and consolidates the day's learning — essentially 'saving' new neural connections. Research shows that without adequate sleep, the brain's ability to form new memories and habits is severely impaired.
3. Healthy Eating A healthy gut produces feel-good chemicals (serotonin, dopamine) and other beneficial chemicals for the brain. The Mediterranean diet shows good evidence for brain health. Science Note: The Gut-Brain Connection A diet rich in vegetables, fibre, healthy fats (like olive oil and oily fish), and fermented foods feed the beneficial gut bacteria that produce these chemicals. Ultra-processed foods and refined sugar, by contrast, have been shown to increase inflammation in the brain, impair memory and mood, and make habit change harder.
4. Social Engagement Meaningful social connection is a powerful keystone habit that supports both brain health and lasting behaviour change. Science Note: Connection and the Brain Neuroscientist Dr. Matthew Lieberman describes humans as fundamentally social beings. Positive relationships reduce the stress hormone cortisol, increase oxytocin (the bonding/trust chemical), and provide the accountability and encouragement that sustain habit change over time. Community is not optional — it is neurologically necessary for lasting transformation. This is not an exhaustive list. You can read ‘Atomic Habits’ by James Clear and/or ‘The Power of Habit: Why We Do What We Do In Life And Business’ by Charles Duhigg to find out more.

Closing Thought
As Will Durant wrote, summarising Aristotle: “We are what we repeatedly do. So excellence is not an act, it’s a habit.” The Word of God and modern neuroscience agree: you are not locked into your past patterns. Your brain is changeable. Your habits are changeable. With God's help, new knowledge, deliberate action, and the support of others — you can be transformed. Romans 12:2 Do not be conformed to this world, but be transformed by the renewal of your mind.