Scientists talked about effective methods of habit formation.

Forming new habits can be easier than is commonly believed if you rely on behavioral science data and start with minimal changes. This was reported in the journal Science Focus.

As noted by psychologist and scientific commentator Christian Jarrett, one of the effective strategies is the so—called layering of habits - attaching a new action to an already existing routine behavior. According to him, the brain accepts changes more easily if they are embedded in a familiar context. As an example, he cites learning a foreign language during an already familiar daytime ritual, such as tea drinking.

Special attention is paid to digital habits. The expert emphasizes that smartphone notifications act as triggers that trigger automatic behavior without a conscious decision by the user. Disabling notifications and switching to scheduled "windows" for checking mail and social networks, according to research, reduces impulsive device use and makes digital consumption more controllable.

When talking about physical activity, Jarrett refers to the two-minute rule. The essence of the approach is to start with a minimal action that does not cause psychological resistance, and repeat it daily until automatism is formed. The expert notes that the key factor here is not intensity, but regularity.

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In the context of eco-friendly behavior, the psychologist points to the role of the environment in reinforcing habits. Research shows that people are more likely to change their behavior when the desired action becomes more accessible and the undesirable action becomes less convenient. Thus, an increase in waste recycling was recorded after sorting containers were placed next to workplaces, and the use of elevators decreased with an increase in the opening time of doors.

According to the expert, all four approaches are united by one principle: sustainable change begins with small steps and adjustments to the daily environment, not with radical solutions.

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The South China Morning Post (SCMP) newspaper reported on January 10 that children and teenagers in a state of boredom often prefer to spend time with gadgets rather than choose alternative activities.

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