Make 2025 your b!tch: Brain hacks to build lasting habits

Welcome to the New Year Habits episode, part of Science Savvy with Carmen. In this episode, I explore how to build better routines using neuroscience-backed strategies. With my background in pharmacology and biomedical engineering, I break down the science behind focus, motivation, and habit formation, and unpack how it shows up in your daily life.

This episode covers how dopamine drives reinforcement, how your prefrontal cortex shapes goal setting, and how small actions can rewire your brain over time. I share five practical, research-based strategies to help you start small, reward progress, build flexibility, embrace accountability, and make decisions in advance. Whether you're trying to build healthier routines, stay off your phone, or finally stick to a New Year's resolution, this episode offers clear and actionable insights grounded in real science.

Science Savvy helps you understand the systems shaping your thoughts, health, and behavior. If you're ready to explore your body and brain with a little more clarity, you're in the right place.

Further reading and references:

Wise, R. A., & Jordan, C. J. (2021). Dopamine, behavior, and addiction. Journal of Biomedical Science, 28(1), 83. https://doi.org/10.1186/s12929-021-00766-5 Lauretani, F., et al. (2024). Dopamine pharmacodynamics: New insights. International Journal of Molecular Sciences, 25(10), 5293. https://doi.org/10.3390/ijms25105293 Berlucchi, G., & Buchtel, H. A. (2009). Neuronal plasticity: Historical roots and evolution of meaning. Experimental Brain Research, 192(3), 307–319. https://doi.org/10.1007/s00221-008-1611-6 Talpos, J., & Shoaib, M. (2015). Executive function. Handbook of Experimental Pharmacology, 228, 191–213. https://doi.org/10.1007/978-3-319-16522-6_7