“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
-Aristotle
Our thoughts, feelings, and actions shape our personality—and thus our entire lives. But what can we do when we realize that a certain habit is no longer good for us? This is precisely where modern neuroscience and the ancient wisdom of yoga converge—and show us how change can be achieved.
Science united with Yoga
From a neuroscientific perspective, behavioral change means creating new neural pathways. Our brain functions like a forest path: the more often we walk a path, the clearer it becomes. The same applies to thoughts and actions. The principle of neuroplasticity describes our brain’s ability to form new connections and thereby reorient itself. This means that we can consciously “reprogram” our brain. To put it simply, when we focus on health through our thoughts and feelings, we strengthen the neural pathways of health. We can use our minds to change our brains and thus improve our health, happiness, and quality of life. Yoga describes these deeply ingrained patterns as samskaras. Through mindfulness, discipline, and compassion, we can gently transform these old patterns and establish new, beneficial ones.
1. Becoming Aware – Svādhyāya (Self Study)
- Formulate a positive intention instead of a prohibition.
Instead of: “I don’t want to … anymore,”
it is better to say, “I consciously choose to …” - Write down your sankalpa in the present tense, positive, realistic, measurable, and simple, and repeat/read it daily in the morning, evening, or during meditation.
- Important: Your intention should be associated with a good feeling. Feel it.
2. Goal Setting – Sankalpa Intention
- Formulate a positive intention instead of a prohibition.
Instead of: “I don’t want to … anymore,”
it is better to say, “I consciously choose to …” - Write down your sankalpa in the present tense, positive, realistic, measurable, and simple, and repeat/read it daily in the morning, evening, or during meditation.
- Important: Your intention should be associated with a good feeling. Feel it.
3. New habits – carving new Samskaras
- Unhealthy patterns are easier to change when we replace them with new actions, starting with mini goals.
Examples are shown here and next to this text:
Instead of biting your nails → take three deep breaths, drink a glass of water.
Instead of immediately checking your phone → open your yoga journal or roll out your mat. - Use your body through movement (asana) or breathing exercises (pranayama) to break old patterns.
- Create a new habit that fits well into your routine.
4. Repetition & Celebration of small successes – Tapas (Discipline)
- Repetition – daily practice creates magic
- Habits are formed through consistency
- It is better to practice for 2 minutes every day than for 30 minutes once a week.
- Celebrate every small step consciously – this strengthens your self-image and your motivation.
5. Visualisation & Meditation – Dhyana
- Visualization is almost as powerful as real experience: the brain activates the same pathways.
- Practice for 5–15 minutes every day, imagining yourself happily engaging in your desired habit and feeling it too (5 senses).
- Feel free to combine this with meditation: daily meditation reduces stress and paves the way for new patterns—it is the highest form of mental training.
6. Stay with it! Abhyāsa (steady)
- Change takes time.
- Be patient and gentle with yourself – Karuna (compassion).
- Seek support in the community (Satsang) and share your intentions.
- Practicing together strengthens motivation and discipline.
- Write in your yoga journal or notebook.
7. Accepting Set-backs – Ahimsa (Non-Violence)
- Setbacks do not mean failure—they are part of the process—progress instead of perfection. Practice vairagya non-attachment
- The key is to keep choosing again and again.
- Be kind to yourself—ahimsa—and realize that every step backward is also a reminder of your “why.” What is the long-term effect of nail biting or not exercising?
8. Routine – Sādhana (daily Practice) & Reflection
- The more often you practice your new habit, the faster it will become routine.
- Be specific and write down your new habit in more detail: it is now part of your daily rituals that support and strengthen you.
- The 21/90 rule: 21 days to get used to it, 90 days to automate it.
- Morning and evening rituals are particularly helpful in establishing new patterns.
- Reflect regularly and write it down as part of yourpractice:
* How did I sleep?
* How do I feel in the morning,
in the evening?
* Am I less stressed?
* Would I like to adjust anything?
Change is possible – whether we view it from a scientific or yogic perspective. It all starts with awareness and clear intention. Small steps, repetition, and compassion for ourselves lead us to new, healthier habits with ourselves, others, and the environment. This creates a life full of inner freedom, contentment, and stability within us and around us..
