Come smettere fastidiose abitudini facendosi amico il cervello!

La felicità si allena

“Le abitudini sono abitudini e nessuno deve disfarsene buttandole dalla finestra; bisogna invece accompagnarle giù dalle scale un gradino alla volta”. 

Mark Twain

Ti sei mai chiesto come mai tua moglie continui a comprare aggeggi da cucina dall’utilità dubbia e di cui non avete bisogno? Oppure perché continui a controllare Facebook ancora una volta se lo hai appena fatto 5 minuti fa? O come mai ti ritrovi a vagabondare in cucina a tarda notte, anche se non sei propriamente affamato, ma hai comunque bisogno di qualcosa da mangiare?

Nessun mistero. E’ semplicemente così che funziona il nostro cervello. Desideriamo qualcosa. Lo otteniamo. Ce ne ricordiamo. Lo desideriamo ancora una volta. E ‘ il ciclo del desiderio. Una volta compreso questo meccanismo, abbiamo maggiori possibilità di riconoscerlo in azione e muoverci verso scelte più ponderate e comportamenti meno abitudinari.

Il ciclo del desiderio

1. Il nostro cervello raccoglie le informazioni attraverso i nostri cinque sensi o un pensiero. Ad esempio, guardi una foto che hai  fatto la scorsa estate in vacanza al mare.  

2. In base ad esperienze precedenti simili, e visto che guardiamo il mondo attraverso lenti che ci auto costruiamo – il nostro cervello interpreta questa foto come piacevole o spiacevole: “Adoro questa foto!”

3. Se la sensazione è piacevole, il nostro cervello riceve una scossetta, uno stimolo: “Ne voglio ancora!”. Se invece la sensazione è sgradevole, il meccanismo interno dice “Via, stai lontano da me”.

4. In entrambi i casi ci muoviamo, agiamo o facciamo qualcosa per attrarre a noi ciò che ci piace o per allontanare da noi ciò che ci disturba. Ad esempio, postiamo la foto su Facebook ed otteniamo un certo numero di “like” e commenti positivi.

5. Se le azioni che abbiamo intrapreso hanno prodotto un vantaggio e il nostro comportamento ha avuto successo, il nostro cervello sedimenta una memoria, in modo da ricordarci di ripetere nuovamente la stessa azione in futuro. Nel nostro esempio: “Ottimo. Non dimenticare di scattare altre foto delle tue vacanze e condividerle su Facebook!” O anche “devo comprare una macchina fotografica migliore”.

Questa nuova memoria va ad alimentare il ciclo (step 2), consolidando la visione precedente o aggiornandola con nuove informazioni: modificando cioè le istruzioni per le lenti con cui interpretiamo la realtà.

La pratica: sii il terzo osservatore

Ogni volta che sperimentiamo situazioni simili, i circuiti neurali che associano l’esperienza con le sensazioni di piacere o dispiacere si rafforzano. Quindi, potremmo anche non notare i sentimenti o l’impulso ad agire. Ed ecco fatto, si è creata un’abitudine.

Comprendere come funzioniamo ci aiuta ad essere compassionevoli verso noi stessi (e i nostri partner). Iniziamo ad osservare, come se fossimo un osservatore esterno – o come guardandoci attraverso lo schermo di una videocamera –  in base a cosa ci attiviamo, cosa ci attira e cosa respingiamo, come reagiamo in queste situazioni, ma non prendiamoci troppo sul serio.

Osservare i nostri comportamenti, riconoscere le nostre emozioni nel preciso momento in cui si manifestano e il modo in cui rafforziamo le nostre abitudini è il primo passo per cambiarle.

Prendete un’abitudine di cui volete sbarazzarvi. La prossima volta che si manifesta, provate a vedere se riuscite a decifrarla passo passo.

Domandatevi ad esempio: cosa voglio ottenere adesso? Quale bisogno o desiderio soddisfa questo comportamento? Oppure, da cosa voglio allontanarmi? Cosa voglio evitare con questo comportamento? 

Riuscite a vedere come l’abitudine si rafforza di volta in volta? Provate a notare quello che sta succedendo nel vostro corpo. Riuscite a notare la sensazione piacevole o spiacevole che vi spinge verso la ripetizione dell’abitudine ma a non agire su di essa? Come cambia l’urgenza di agire col passare dei minuti mentre osservi le tue sensazioni?

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