The Science Behind Habit Formation

If you're a neurodivergent woman, you may have struggled with developing and maintaining healthy habits. Habits are behaviors that we repeat regularly, often subconsciously. They can be difficult to establish, but once formed, they can have a significant impact on our lives. The science behind habit formation is complex, and it can be especially challenging for neurodivergent people.

Neurodivergent women may face unique challenges when it comes to habit formation. Conditions like ADHD, autism, and anxiety can make it difficult to focus, regulate emotions, and stay organized. In addition, social expectations and gender norms may create pressure to conform to certain habits or routines. However, understanding the science behind habit formation can help you develop strategies for success.

Understanding Neurodiversity

Neurodiversity is a term that refers to the natural variations in the human brain and nervous system. It recognizes that people have different ways of thinking, learning, and processing information. The term neurodivergent is used to describe people who have atypical neurological development or function.

Neurodivergence can include a range of conditions such as autism, ADHD, dyslexia, and Tourette's syndrome, among others. These conditions are often associated with differences in sensory processing, social communication, and executive function.

Neurodivergent Women

Research has shown that neurodivergent women are often underdiagnosed or misdiagnosed due to gender bias in diagnostic criteria and a lack of understanding of the unique challenges faced by neurodivergent women.

For instance, women with autism may present differently than men with autism, with more subtle social communication difficulties and a greater tendency to mask their symptoms. Similarly, women with ADHD may struggle with inattention and executive function difficulties but may be less hyperactive or impulsive than men with ADHD.

It is important to recognize and understand the diversity of neurodivergent experiences, including those of neurodivergent women.

Basics of Habit Formation

What is a Habit?

A habit is a routine behavior that is repeated regularly and tends to occur subconsciously. Habits can be positive or negative and can range from simple actions like brushing your teeth to complex behaviors like procrastination. Habits are formed through a process called habituation, which is when a behavior becomes automatic after being repeated enough times.

The Habit Loop

The habit loop is a three-step process that explains how habits are formed. The first step is the cue, which is a trigger that initiates the behavior. The second step is the routine, which is the behavior itself. The third step is the reward, which is the positive outcome that reinforces the behavior. For example, the cue for checking your phone may be a notification, the routine may be checking your phone, and the reward may be seeing a new message.

Neuroplasticity and Habits

Neuroplasticity is the brain's ability to change and adapt in response to new experiences. This means that habits can be formed and changed through neuroplasticity. When a behavior is repeated enough times, it becomes wired into the brain's neural pathways, making it easier to perform in the future. However, by consciously changing the routine or the reward, you can rewire these neural pathways and form new habits.

By understanding the basics of habit formation, you can begin to develop positive habits and break negative ones. Remember to focus on the cue, routine, and reward when trying to form or change a habit, and use neuroplasticity to your advantage. With time and practice, you can develop habits that will improve your life.

Challenges in Habit Formation

Forming habits can be challenging for anyone, but neurodivergent people face unique obstacles due to their sensory processing differences, executive functioning variances, and social motivators and stigma.

Sensory Processing Differences

Neurodivergent people may experience sensory processing differences that affect their ability to form habits. For example, some people may be hypersensitive to certain stimuli, making it difficult to engage in activities that require exposure to those stimuli. On the other hand, some may be hyposensitive, meaning they require more stimulation to feel engaged in an activity. This can make it challenging to find activities that are both engaging and not overwhelming.

Executive Functioning Variances

Executive functioning variances can also impact habit formation for neurodivergent women. Executive functioning refers to a set of mental skills that include planning, organizing, and prioritizing tasks. Women with executive functioning challenges may struggle to create and stick to a habit-forming routine. They may also have difficulty breaking down complex tasks into smaller, manageable steps.

Social Motivators and Stigma

Social motivators and stigma can also play a role in habit formation for neurodivergent women. Women who feel stigmatized or marginalized may struggle to find the motivation to form new habits. Additionally, social pressure to conform to certain norms and expectations can make it challenging to pursue habits that are outside of the mainstream.

Strategies for Successful Habit Formation

When it comes to forming habits, there are some strategies that can help you create lasting changes in your behavior. As a neurodivergent person, it's important to find approaches that work for you and your unique needs.

Personalized Routine Building

One key to successful habit formation is to build a routine that works for you. This might seem obvious, right? But if you've tried and failed repeatedly to build routines, they probably weren't the right routines for you.

Personalized routine building means taking into account your own preferences, strengths, and challenges. For example, if you struggle with executive functioning, you may need to break down your routine into smaller steps or use visual aids to help you stay on track.

It can also be helpful to focus on building one habit at a time, rather than trying to change everything at once. This allows you to give each habit your full attention and build momentum over time. As you start to see progress, you can add new habits to your routine.

Utilizing Support Systems

Another effective strategy is to utilize support systems to help you stay accountable and motivated. This could mean finding an accountability partner, joining a support group, or using an app or other tool to track your progress.

It's important to find support systems that work for you and your needs. For example, if you prefer one-on-one interactions, an accountability partner may be the best option. If you thrive in group settings, a support group may be more effective.

We often talk about building habits, but rarely do we consider what it takes to make it happen. Once you understand the habit loop, you can design triggers and rewards that will keep you motivated. If you're motivated, you'll be more likely to stick with something until those new neural pathways are formed. It takes time, so be patient.