Changing habits is not easy, but it can be done. Shay Dalton outlines some simple steps you can take to rewire your brain’s behaviours and get the most out of life
We spend most of our time on autopilot. Much of what we do—from breathing, walking or eating, to having a conversation—occurs automatically. This allows or brain to preserve energy for (what it considers to be) more critical tasks. It is the subconscious mind at work.
The three-level model of the mind developed by Sigmund Freud is often represented as an iceberg. The conscious mind is the tip, the subconscious lies just beneath the surface, and the unconscious is buried below. The subconscious mind makes up 95 percent of the brain, while the conscious mind is only five percent.
If we can learn how to access our subconscious, we have the power to unlock our full potential, personally and professionally.
The Reticular Activating System
The Reticular Activating System (RAS) is a network of neurons that act as a filtering system between the conscious and subconscious parts of the mind.
As our brains cannot absorb everything around us, the RAS controls the information that surfaces in our consciousness. It exists as a mechanism for survival. If we had to consciously think about every small action we take throughout the day, our energy would be depleted when we need to be alert.
The RAS reinforces behaviours we have learned to do automatically, meaning that the neural pathways must be reprogrammed to create a new response to change behaviour.
If we want to start waking up earlier but believe that we’re not morning people, for example, it will be difficult to suddenly start waking up earlier.
We have to first become aware of the thought that may be holding us back—‘I’m not a morning person’—and shift to a narrative explaining why we might enjoy the mornings, and what we want to achieve by waking up
Researchers have also concluded that, to truly change a habit, we must see the value of our new goal and the potential reward.
So, how can we begin to bring the subconscious into awareness, shift our habits, and set ourselves on the path to success?
Visualising success
The first step is to visualise. In his New York Times article, ‘Olympians Use Imagery as Mental Training’, Christopher Clarey explained that visualisation has long been used by Olympic athletes to prepare for the day of their event.
This process involves imagining the exact conditions you will be in—how it will look, sound, smell and feel — and then envisioning how you will succeed.
In his June 2011 Huffington Post article, ‘How to Use Visualisation to Achieve Your Goals’, Dr Frank Niles explains: ‘visualisation works because neurons in our brains, those electrically excitable cells that transmit information, interpret imagery as equivalent to a real-life action.
When we visualise an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway that primes our body to act in a way consistent with what we imagined. In other words: if we see it, we can believe it.
Take the time to pause
Meditation is a powerful tool for helping to bring the subconscious into awareness. Studies have shown that practising mindfulness and meditation can help with depression, chronic pain, anxiety, and other mental and physical conditions.
Meditation can also aid in rewiring the brain’s circuits by increasing the amount of grey matter, which can improve emotional regulation and impulse control. It gives us more control over our subconscious behaviours and leads to better decision-making aligned with our goals.
Write thoughts down
Since the subconscious mind absorbs information the conscious mind does not have the capacity to process, it contains a wealth of data waiting to be accessed.
Many high-achieving individuals swear by morning pages (the daily practice of writing in the morning) before starting their day. As you write, it’s important not to edit or get caught up in spelling and grammar. This is the time to see what may come up without the conscious mind interfering.
Journaling is also a great way to define our goals. Unlike morning pages, this is best to do at night before bed to clear the mind for sleep.
By writing down what we want to accomplish, our goals for the future, and how we want to achieve them, we bring them into awareness.
Get adequate rest
We often underestimate the value of a good night’s rest. Sleep is essential to giving our minds and bodies the time to reset. It is when the brain recharges and processes information from the day.
In fact, studies have shown that having adequate sleep, seven to eight hours a night, improves memory, regulates metabolism, reduces fatigue, and improves cognitive and behavioural function. The subconscious mind is more likely to repeat old patterns if it’s running on empty.
Consistent practice
Tapping into the subconscious and rewiring neural pathways takes time. Change will not occur overnight.
By becoming aware of our subconscious thoughts and behaviours, implementing techniques such as visualisations, meditation, journaling, and getting enough rest, we will soon begin to see the positive impact on our daily lives and careers.
Shay Dalton is Managing Director of Lincoln