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Understanding Habits and the Reward System and Learn Ways to “Think Greater Than How You Feel”.

I recently attended a presentation by Bill M. Kelly, Ph.D. from the Department of Psychological Brain Sciences at Dartmouth College. This article summarizes some key points that can be used to learn why our reward system (mesolimbic dopamine system) is so “powerful” and also identify ways we help support our “big thinking brains” (Orbital Frontal Cortex specifically) to suppress our reward system and overcome bad habits.

We process information from the bottom up or from the top down.

  • Bottom up processing: Response to external stimulation. Automatic – no conscious attention. Very fast processing. The here and now. Examples: Reward, pain, fight or flight
  • Top down processing: Requires conscious thought. Involves the frontal lobe. Orbital Frontal Cortex (last part of the brain to develop) inhibits or slows the reward system while the Ventromedial Prefrontal Cortex (vmPFC) suppresses the amygdala. A much slower processing system. (FYI: A strong correlation between people who can stimulate their vmPFC and people who respond to SSRI’s)

What is a habit? Habits are bottom up processing meaning they do not require conscious attention and are learned and maintained by reward circuits. (Consider Pavlov’s Dog and how through conditioning the dog would salivate from the tone of the bell alone). Habits can be behaviors, thoughts, or emotional responses.

  • Bad Habit: Cause immediate benefit, but long-term harm with repetition
  • Good Habit: Cause immediate and long-term benefit
  • Dopamine circuits are associated with reward. Dopamine neurons anticipate benefit so images can trigger dopamine surges.
  • Reward system lives in the here and now and is called the mesolimbic dopamine system. Reward system is constantly seeking reward.
  • Habits contribute to many disorders (all bottom up processing): addiction, obesity, chronic pain, depression

We are at greater risk of doing habits if:

  • Reward overvaluation – We have high expectations, strong anticipation
  • Stress increases the value of immediate rewards or quick fixes. We are more likely to develop or engage in bad habits if under stress. (See comments below – Control over stressors)*
  • Reward deficiency – no other rewards in life
  • Secondary gains
  • All drugs of abuse force dopamine response and leads to massive overvaluation of drug. Trick brain into thinking it just got a large reward.

Bad Habit Prevention: (or in other words: increasing brain signal in the Orbital Frontal Cortex- Self Regulation System or – Top Down Processing)

  • Change reward expectations – our conscious beliefs and expectations change our dopamine neuron estimates – example placebo effect.
  • Reduce drug overvaluation – opiod agonist and antagonist medications like methadone, naltrexone
  • Recognizing associations and building new associations (principle of advertising) – use of signs or prompts. Can be positive or negative images.
  • Navigating social pressure – social acceptance primary reason for our behavior
  • Enriching our lives – build other rewards to satisfy the ever hungry reward system. Reward deficiency (lack of worthwhile opportunities) increases the need for immediate gratification, because the Nucleus Accumbens Medium Spiny (MS) neurons inhibit immediate gratification seeking behaviors. Without exposure to reward opportunities, the MS neurons become weak and unable to hold back bad habits.
  • Removing triggers
  • Creating life balance – manage stress
  • Conscious control: Examples: willpower, reframing or CBT, self talk to engage frontal lobe
  • Distraction
  • Train in competing or new habits through: observation (mirror neurons), imagery, role-playing,encouragement, reinforcement, social support, and connecting to values/ beliefs.
  • Improve cognitive flexibility and problem solving ability
  • Practice/repetition – people learn better by doing vs. being told.
  • Guided exposure – baby steps with supportive and safe environment
  • Contingency management or bribing
  • Accountability
  • Mindfulness – requires strong MS neurons
  • Better self control as an adult if good at self regulating as a child.

Control over a stressor: Brain has a system for turning off the dorsal raphe (serotonin) response to stress when we think we have control over the stressful situation.

  • Activates the vmPFC
  • vmPFC turns off the stress response
  • Eliminates the effects of stress
  • People with PTSD do not activate this region under stress (vmPFC inhibits amygdala)
  • Assess stressors to identify things you can control (PTSD treatment)

Bottom Line: Efforts to quit or moderate bad habits will fail if they focus solely on depriving oneself of doing the habit. Because – even if you are successful in the short term, your reward/habit system will readjust to your new, more reward deficient environment, and you will become more driven for immediate gratification and more likely to relapse.