The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

by Alex Korb

Accept That You Won’t Be Perfect In a commencement address in 2012, author and graphic novelist Neil Gaiman made the keen observation that “if you’re making mistakes, it means you’re out there doing something.” Changing habits does not require that you make zero mistakes; in fact, mistakes are almost inevitable. As I said above, habits are created by repetition, that is, by practice. You continually practice your habits, the same way LeBron James continually practices his jump shot. Because it’s practice, it makes sense that you’ll make mistakes—lots of mistakes, particularly in the beginning. Old habits persist because of striatum activity. Fortunately, when you want to create a new good habit, like going to the gym or eating healthier foods or even just taking a shower to start your day, the prefrontal cortex can override the striatum. The problem is that the prefrontal cortex can only override it insofar as it’s paying attention, and it’s impossible for your prefrontal cortex to be eternally vigilant. It has a lot to do and only so many resources for paying attention. When you stop paying attention because of distraction or stress, the striatum takes over, and you don’t realize it until you’re halfway through that pint of Cherry Garcia. Resolve to change. Making a resolution to change is more effective than simply wanting to change, and dramatically increases your chance of success.7 Being specific in what you want to change helps make it more achievable. For example, “...