Kickstart the Year: Building Healthy Habits for a Better You

A new year is the perfect opportunity to hit the reset button and focus on what truly matters—your well-being. Building healthy habits doesn’t have to mean drastic changes; it’s about starting small and staying consistent. Whether it’s drinking more water, moving your body daily, or carving out time to unwind, the key is to choose habits that fit your life and make them a natural part of your routine. Begin today, and let these small steps lead to big, lasting transformations.

How to Build Habits from Scratch?

We’re often inspired by stories of overnight success—startups that explode into fame or public figures who achieve recognition seemingly out of nowhere. Instead of wearing yourself out chasing an ideal, there’s a better way forward. Here’s how:

Slow progress the key to building lasting habits.

When thinking about how to build habits, imagine yourself as a bank offering a long-term loan—give yourself 3 to 5 years. That’s plenty of time. Start with a small change you can commit to daily, no matter what.

For instance, instead of signing up for a gym membership and spending a fortune on sports gear, begin with something simple: 10 push-ups, 15 squats, and a 30-second plank each day. Stick to it consistently, and only increase the difficulty when it feels natural and comfortable. Remember, the cornerstone of success is steady, continuous self-improvement.

All existing norms are based on average research metrics. However, medicine is shifting away from a one-size-fits-all approach, moving toward personalization and empowering patients or clients to embrace self-awareness and self-improvement. Every individual is uniquely complex, with their own specific traits and needs. A sudden attempt to radically change one’s lifestyle to fit generalized standards often leads to decreased productivity, life challenges, and even greater fatigue.

The foundation of motivation for self-improvement is complex, multifaceted, and deeply ingrained. Changing it is like tossing a stone into a calm lake—every throw creates ripples across the entire surface. The bigger the stone, the greater the impact. Here’s why this matters:

1. Good habits influence more than just one aspect of your life.
   They don’t simply change a single part of your day or well-being. Instead, they shift how you approach everything, subtly altering your behavior without labeling it as better or worse.
2. Good habits don’t promise instant benefits.
   On the contrary, the road to meaningful results is always challenging, messy, and exhausting. While your body adjusts to new routines, your internal system of self-improvement begins to evolve.
3. Discipline outweighs motivation.
   Slow, steady progress trumps the superficial pursuit of quick wins. Chasing major milestones often leads to burnout, setbacks, and disappointment.

What Are Healthy Habits?

Healthy habits are behavioral patterns that a person adopts as second nature. They don’t promise instant benefits or solve your problems overnight. However, by cultivating healthy habits and transforming your lifestyle, you gain long-term advantages for your body and mind that can significantly enhance your overall well-being over time.

The human body is a complex biochemical system. One of its fascinating traits is that the levels of neurohormones and hormones in our blood fluctuate throughout the day, directly influencing our mood. Fortunately, we can impact these processes by consuming specific foods or engaging in particular activities.

In essence, someone striving for self-improvement already has an idea of what they’re missing. Below, you’ll find a list not just of habits but of simple biohacks that can help regulate your mood throughout the day. These insights are inspired by lectures from Stanford neuroscientist Andrew Huberman.

Tools for Optimizing Neurotransmitters

Dopamine Optimization

1. Light and Temperature:
   • If you wake up before sunrise, turn on as many bright lights as possible to stimulate alertness.
   • Cold showers (1–3 minutes at 7–10°C) can significantly boost dopamine levels.
2. Caffeine:
   • Safe doses (150–400 mg) support dopamine receptor function.
   • For maximum benefit, consume caffeine 90–120 minutes after waking up.
   • To further enhance dopamine, eat foods rich in tyrosine or consider supplements like:
     • L-Tyrosine: 500–1000 mg
     • Phenylethylamine: 300–600 mg
3. B Vitamins:
   • Especially Vitamin B6, which supports prolactin production, indirectly increasing dopamine.
   • Be cautious with dosages to avoid negative side effects.

Adrenaline Optimization

1. Physical Activity:
   • Any form of exercise triggers adrenaline release, keeping your brain alert and energized.
2. Breathing Techniques:
   • Try cyclic hyperventilation, deep inhalations with passive exhalations, or Wim Hof breathing practices for a natural adrenaline boost.

Acetylcholine Optimization

1. Dietary Sources:
   • Soybeans, mushrooms, and peas are natural precursors of acetylcholine.
2. Supplements:
   • Alpha GPC: A precursor of acetylcholine; take 300 mg before workouts. However, note its correlation with stroke risks.
   • Huperzine A: A supplement that inhibits acetylcholine breakdown, promoting higher levels of this neurotransmitter.

Serotonin Optimization

1. Physical Contact:
   • Simple acts like hugging can naturally elevate serotonin levels.
2. Dietary Sources and Supplements:
   • Foods: Oats, tofu, chocolate, certain nuts, and seeds are rich in tryptophan, a serotonin precursor.
   • 5-HTP: A classic serotonin booster.
   • Myo-Inositol: A powerful adaptogen that enhances sleep quality, boosts serotonin, and reduces anxiety. Take 900 mg every 2–3 days.

When building healthy habits, the body often resists change. Forcing yourself into intense routines, like exercising three times a week or learning 10 new words daily, won’t magically unlock hyper-productivity. Instead, opt for a regimen that feels comfortable and sustainable, while giving your brain the right fuel to thrive.

Biohacking: How to Build Habits on a Biological Level?

The key to sustainable habit formation lies in choosing discipline over fleeting motivation, providing the brain with proper support, and committing to a long-term plan. Think of the human body as a self-regulating mechanical clock. Introducing a new component can initially feel like adding debris—the system resists and tries to reject it. This is one reason why nootropics might seem ineffective at first.

A habit is not a superficial reward; it’s a shift in perspective, even a change in life philosophy. Someone embracing a healthy lifestyle often starts with gym workouts, then moves on to refining their diet, recognizing the importance of quality sleep, cutting out alcohol, and eventually exploring ways to train neural connections while nourishing the brain effectively.

This process of understanding and transformation demands both time and energy. If your goal is to change your lifestyle, accept that life itself—and your habitual patterns—will evolve. By doing so, you’ll reach your goals more effectively. Not instantly, not within a year, but faster than if you resist the process of change.

Conclusion

Incorporating healthy habits into your daily routine is an investment in your long-term well-being. While the journey requires patience and commitment, the rewards are enduring—improved physical health, mental clarity, and a greater sense of balance in life. Embrace the process, stay consistent, and remember that true transformation comes from the small, sustainable changes you make every day.

Bibliography

1. Foundations of motivation
2. The science of habits
3. Habit formation viewed as structural change in the behavioral network
4. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation