The Secret to Sustainable Behavior Change

We are living through a period of profound and accelerating change. For health and wellness professionals, this demands leadership rooted in adaptability and whole-person resilience. But how can we help individuals not only work toward well-being but make it last as well? The answer may lie in emerging neuroscience research.

In a special Art & Science of Health Promotion Conference preview webcast, “Adapt to Thrive: The New Brain Science of Sustainable Change, Motivation and Resilience for Uncertain Times,” Dr. Kyra Bobinet, M.D., M.P.H., shares what she believes all wellness professionals should be focusing on to generate lasting, effective behavior change.

The “Do Gap”

Many wellness practitioners are familiar with seeing clients experience a confusing, inexplicable gap between the behaviors and responses they want to do and the things they actually do. Dr. Bobinet describes this dissonance as a “do gap” and identifies it as one of the main barriers to reaching our wellness goals.

This gap is due to the activation of the habenula, a part of the brain’s epithalamus. When the habenula is turned on, it leads to a loss of motivation and stops behavior change efforts in their tracks.

Habenula History

The habenula plays an important role in pain processing, nutrition, sleep-wake cycles, stress responses, and learning, making it a gatekeeper to sustainable behavior change. This “little rein” of the brain helps to regulate emotional, motivational, and cognitive behaviors and has been implicated in several neuropsychiatric disorders, including depression.

When triggered by negative thinking and experiences of failure, disappointment, or trauma, this brain center then sends outputs to other brain regions responsible for the release of dopamine, noradrenaline, and serotonin. In this way, it takes control of one’s mood and can seriously impact decision making and behaviors like sleep, hunger, and addiction. One might even call the habenula the leader of our brain’s anti-reward system system, keeping our pleasure-seeking tendencies in check.

The Iterative Mindset

Now that we understand how the habenula impacts behavior, the question becomes this: How can we bypass the habenula to unlock sustainable behavior change? It requires a shift in mindset.

Most people are stuck in a performative mindset, working towards their goals for others rather than themselves to avoid shame and blame and to be rewarded with praise. While this can work for short-term challenges, it frequently triggers the habenula when things don’t go as planned. Maybe an individual didn’t lose the weight they wanted to or aren’t getting as strong as they hoped. A feeling of failure occurs; the habenula turns on, and motivation turns off. The performative mindset sets us up for failure before we’ve even begun.

We must instead transition to an iterative mindset, what Dr. Bobinet calls the “secret sauce” for lasting change. This mindset is fluid and flexible, allowing room for growth and frequent change. It focuses on accepting our state of being as it is and not judging ourselves as we try new things and face various outcomes. In this way, it allows room for the realities of life and keeps individuals moving toward change in a meaningful and practical way. While transitioning one’s mindset is a complex process that takes time and effort, it is a worthwhile endeavor that can make behavior change easier and more effective in the long run.

Taking Action

When working with clients or employees on behavior change, focus on the iteration. Set not only a plan A and plan B, but plans C through Z. Set the expectation that things likely won’t go as planned, but there is no chance of failure. There’s really no such thing as failure—There is only feedback and a chance to approach it with curiosity rather than judgement.

When you communicate these expectations, you render employees/clients fail-safe right out of the gate and remind them that together, you will constantly tweak the process and continue to get closer to what works best for them. You have to test out what does and doesn’t work in real life with all its complications, sorrows, and joys. This not only helps individuals have a better chance at successful, sustainable behavior change, but it also helps them come back to you as you guide them on their wellness journey.

Resources

Attend Dr. Kyra Bobinet’s keynote session at the 36th Annual Art & Science of Health Promotion Conference and visit drkyrabobinet.com to learn more.

Join us for the 36th Annual Art & Science of Health Promotion Conference from March 25-27 in Colorado Springs, Colorado.

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  Rebecca Plier

  PR/Communications Specialist

  IFEBP

  Favorite Foundation Product: The Talking Benefits podcast! What an engaging way to get timely benefits insights.

  Benefits-related Topics that Interest Her Most: Mental health, diversity, equity and inclusion, and workplace wellness.

  Personal Insight: When Rebecca isn’t diving headfirst into the world of benefits, she enjoys organizing her monthly book club and expanding her vinyl record collection.