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Oops I did it again, I broke my habit: Science-behind habit formation
New year, new goals… but why do so many resolutions fade by February? 🤔 In this episode of Healthy & Litty, Nandita and Mila break down the science behind habit formation and why motivation alone is not enough to create lasting change.
Using evidence-based research, we explore how habits form through neuroplasticity, how the brain responds differently to short-term rewards versus long-term goals, and why dopamine is more about anticipation than effort 🎯. We also debunk the “21-day habit” myth and explain what research actually shows about how long habits take to stick ⏳.
Finally, we discuss how stress, sleep, and emotional regulation impact self-control and decision-making, and what this means for building realistic, sustainable goals 🛌🧘♀️.
Whether you are a student, healthcare provider, or simply working toward healthier habits, this episode offers science-backed insights to help your goals last beyond January 💚🎙️
Resources & Research Referenced 📚🔍
Habit Formation & Motivation
Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x
Stress, Sleep & Emotional Regulation
Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.
Habit Formation & Motivation
Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x
Stress, Sleep & Emotional Regulation
Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.
View all episodes
By Healthy and Litty PodcastNew year, new goals… but why do so many resolutions fade by February? 🤔 In this episode of Healthy & Litty, Nandita and Mila break down the science behind habit formation and why motivation alone is not enough to create lasting change.
Using evidence-based research, we explore how habits form through neuroplasticity, how the brain responds differently to short-term rewards versus long-term goals, and why dopamine is more about anticipation than effort 🎯. We also debunk the “21-day habit” myth and explain what research actually shows about how long habits take to stick ⏳.
Finally, we discuss how stress, sleep, and emotional regulation impact self-control and decision-making, and what this means for building realistic, sustainable goals 🛌🧘♀️.
Whether you are a student, healthcare provider, or simply working toward healthier habits, this episode offers science-backed insights to help your goals last beyond January 💚🎙️
Resources & Research Referenced 📚🔍
Habit Formation & Motivation
Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x
Stress, Sleep & Emotional Regulation
Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.
Habit Formation & Motivation
Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001
Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x
Stress, Sleep & Emotional Regulation
Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422.
Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675.
Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548.
Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12).
Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.
Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.