The Neurobiology Cheat Code: How an Art Class Can Get You to the Gym

I hate the gym. Like I really can’t imagine ever enjoying lifting weights, even though I know I need to do it for long-term health. It is uncomfortable and hard. So I am fascinated by the idea that we can train our brains to get better at avoiding discomfort…especially since we can do this by engaging in new and challenging activities that we actually enjoy. But how does this work?

Let’s get into a little neurobiology so we can understand and take advantage of this cheat code to developing stronger and healthier habits - and (of course) justify taking that next pottery class!

Disclaimer: I am not a neuroscientist!

However, I am a doctor who worked in neuro-rehabilitation and hates lifting weights.

I humbly bring my background in healthcare to my personal interest in healthy living through art and science. 

Immediate Gratification

You know that feeling where an impulse grabs you and kind of takes over? You find yourself swinging into Starbucks for the third time in a week, or randomly clicking and scrolling through all your apps instead of whatever task you meant to do when you first picked up your phone. I have good news for you. It’s not your fault. You are not weak, you are human. 

Your dopamine reward neurons are firing and releasing dopamine - and this message of reward is received by several places. First, the striatum, in your limbic brain. This is where your reflexive, impulsive habits are stored and retrieved, like scrolling or indulging in treats you didn’t really want.

 However, dopamine reward neurons also connect to the nucleus accumbens, which houses the indirect pathway that helps us resist on reward-seeking habits. This works like brakes, to slow down the decision process before we grab that treat. And luckily we can actually learn to strengthen these brakes, making it easier on our willpower in the future. 

We can train our brains to make better choices.

And luckily, it can be fun, not work.

Dopamine also hits the prefrontal cortex, the area of our brains where we actually have conscious thought and can process through the reasons why we may or may not want to do something. We want this part of our brain to actually have a chance to chime in before our impulse to avoid discomfort kicks in. This allows us to say to ourselves, “I am going to be proud of myself after going to the gym, and I’ll live a longer healthier life,” versus “Ugh, I hate going to the gym, let’s skip it today.”

Rewiring Our Brains for the Win

So it turns out, we can strengthen our slow-down-and-think-about-it response, or the brakes of our impulsive reward-seeking pathway. Our dopamine neurons fire, and release dopamine to the nucleus accumbens D2 dopamine receptors. The more this pathway occurs, the more sensitive the brakes get, basically. Think of touchy brakes. And also, the harder the brakes are to turn off. It just becomes much easier for us to slow down the decision and feel good about making the right one. Why wouldn’t we want to make that easier for ourselves?

Choose an activity that intrigues you!

If there’s a bit of challenge involved, that’s even better. Your brain will respond to new learning.

Art Class is Better Than a Cookie: Here’s How

So here’s the neuronal breakdown how getting involved in new and rewarding activities like an art class can help us choose the gym and avoid mindlessly stuffing a spare Christmas cookie into our faces as we walk through the kitchen. 

1. We have D2 receptors in our “brake” neurons that get more sensitive when they are stimulated more often. 

2. So, the more rewarding experiences we give ourselves, the more those D2 receptors are stimulated, calibrating the brakes and helping us slow down. 

3. Slowing down our reactions helps us make conscious, purposeful choices that match up with our values and goals, rather than habitual reactions like eating the cookie. 

4. New and challenging activities, especially those we enjoy and that have a social component, provide repeated opportunity for reward and the strengthening of these pathways, so that it becomes easier and easier to override habit behaviors, and make intentional choices.

5. Basically, if we want to carry out a New Year’s Resolution, or future goal of some kind, we have to give our brain lots of opportunities for reward that match up with that goal. 

6. Art classes, or other group classes or activities that are fun for you, are perfect, because they repeat regularly and they include a social component as well, which is also rewarding for our brains. 

7. Art classes are also easy to stick to once you sign up, because well, you’ve already paid, so you might as well go! But also the reward of attending that first class keeps you coming back for more. 

Like most of us, I have some work to do in the area of matching the choices I make on a daily basis to where I say I want to go. I’m not exactly going to make a New Year’s Resolution to go to the gym. But I am going to commit to taking a new class with a couple friends - we’re thinking glass blowing - and I’ll let you know if I end up at the gym more than I did in 2024!

WHICH NEXT ACTION FITS YOU? 

Here are 3 easy actions to take now. You know which one you’re most likely to actually do, so start there. 

1. Quick Win:

   You know I love a quick brainstorm session, so tell Siri to set a timer for 5 minutes and list any random activity that crosses your mind that you’d like to do. If you get stuck, write down things you used to do as a kid, like (rollerskating), or things you’ve always wanted to do but thought you couldn’t (making stained glass). Now go back and circle the three that jump out to you, and ask Google or Perplexity or ChatGPT if there are any classes in your area! Go!

2. Simple Solution:

   You know what I’m going to say. Sign up for the class, and set time aside on your calendar. Pick one that you know you can stick to. If you can’t find a class that lights you up, at least set aside 1 hour a week to look up a YouTube tutorial and actually do it. Look at video ahead of time and make sure you have all the materials so that doesn’t slow you down. Just remember that a class adds that social benefit, good for the brains of even us introverts. In fact, usually ceramics classes only enroll 8-10 students, so it’s a comfortable small group. Check out my upcoming classes here, or do a search for local options.

3. Treat Yourself:

   Buy yourself an art class! Haha, ok I kind of cheated this week and all three actions are heading the same direction - but what I mean here is keep in mind this is not just a new toy, giving you a quick dopamine burst that fades. It’s a brain-changing practice that’s good for your long term health and happiness. Sounds hyperbolic, but that’s not me, that’s science talking! So it’s a good investment.

Join me in 2025 with a new activity, class, hobby or adventure. Let’s see if we notice other patterns in our lives changing as well.

With enthusiasm for art & life,

Heidi

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Key Resources and References:

Dong Y, Green T, Saal D, Marie H, Neve R, Nestler EJ, Malenka RC. CREB modulates excitability of nucleus accumbens neurons. Ant Neuroscience. 2006; 9(4): 475-7.

Study diving into the underlying neuroscience, for those interested. 

Trafton JA, Gordon, WP, Mira S. Training Your Brain To Adopt Healthful Habits: Mastering the Five Brain Challenges. 2019; Institute for Brain Potential.

An informative workbook that takes you through the neuroscience summaries and provides activities to help you train your brain to adopt healthy habits.