Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers an eight-part series with tips on avoiding holiday overeating. After the series, she’ll offer a weekly set of health pointers.
For many, the end of a long day brings with it a familiar routine: reaching for a snack to relax and unwind. It’s not just about hunger – it’s often a comforting habit, one that feels automatic. But while it might seem harmless, over time, these patterns can take a toll on your health, energy and weight.
So, how do these habits form, and more importantly, how can they be broken? The answer lies in understanding how our brains work and using that knowledge to create healthier routines.
The science behind the habit loop
When we reach for food out of habit, it’s often because our brains have carved out well-worn neural pathways. Think of it like a trail in the woods. The more you walk down the same path, the more defined and easy to follow it becomes. Similarly, when we repeatedly reach for food as a response to stress or boredom, our brains reinforce that behavior, making it feel automatic.
Over time, this creates a loop: stress triggers the urge to snack, which provides temporary relief, but doesn’t address the root cause. The cycle repeats, and it can lead to overeating, weight gain and a sense of being out of control.
Why breaking habits feels so hard
These ingrained behaviors aren’t just about willpower – they’re tied to our brain’s natural desire for comfort and efficiency. Stress and emotions often amplify these urges. For example, cortisol, which is the body’s primary stress hormone, drives cravings for high-calorie, sugary foods. This response is a leftover survival mechanism from when stress meant potential danger, and our bodies needed to stock up on energy. Today, however, this reaction shows up when our boss asks us to work late, leading to patterns that are hard to break.
The good news: Your brain can change
Here’s the encouraging part: our brains are capable of change. Through a process called neuroplasticity, we can create new pathways and rewire old habits – in as little as a few weeks!
Imagine that well-worn trail in the woods. Choosing a different path the first time might feel unfamiliar and challenging, but over time, that new trail becomes easier to navigate, while the old one fades away. Each small decision you make reinforces the new pathway, eventually making it your brain’s go-to response.
Practical steps to rewire your brain
So, how do you start? It begins with awareness. The next time you feel the urge to snack, pause and ask yourself: why am I reaching for this? Is it true hunger, or is it stress, boredom, or habit?
Then, visualize that trail in the woods. Are you following the old, worn-out path, or are you trying to create a new one? Replace the automatic snack with a different action – take a walk, drink a glass of water, or practice a few deep breaths. The goal isn’t to deprive yourself but to show your brain that other options exist.
Moving toward freedom
Breaking old patterns isn’t easy, but it’s possible with consistent practice. Over time, you’ll find that those automatic urges lose their grip, and healthier habits become second nature. Imagine ending your day feeling in control of your choices – not driven by old routines, but by what truly supports your health and well-being.
Rewiring your brain is about more than just breaking a habit – it’s about reclaiming control and building a foundation for a healthier, more fulfilling life.
