At the beginning of each year, many people set health-related goals with the best of intentions. Yet within a few months, those goals often fall away. While this pattern can feel discouraging, it is not a failure of motivation or discipline. Instead, it reflects how the brain, as well as our environment, form – and resist – behavioral change. Dr. Gareth Dutton is a professor of General Internal Medicine and Population Science at UAB and Research Program faculty co-lead for the UAB Comprehensive Healthy Living Research Center.Gareth Dutton, Ph.D. “What a habit is, fundamentally, is an automatic response triggered by environmental cues you’ve established. It’s a form of associative learning.” In other words, habits are less about conscious effort and more about patterns the brain learns over time. Understanding this process can help people adopt healthier behaviors in ways that are more realistic and sustainable. For individuals with busy schedules or circumstances that make healthy behaviors more difficult, habits may not become fully automatic. In these cases, environmental cues play a critical role. Dr. Dutton recommends designing environments that prompt healthy behaviors, a concept known as choice architecture. “Think about how you can design your environment to maximize your chance of success,” he said. For individuals, visual reminders, phone alarms, placing healthy foods in visible locations, or keeping walking shoes near the door reduce reliance on memory and motivation, making consistency more achievable. The Process of Habit Formation Many people believe that successfully developing habits comes from trying harder or staying motivated. In reality, motivation fluctuates, while habits depend on consistency, context, and repetition. “The goal of habit formation,” Dr. Dutton said, “is to move toward automaticity, where the behavior happens with less effort and less thinking.” Automatic behaviors occur with minimal decision-making and are often triggered by familiar cues such as time of day, location, or an existing routine. The more consistently a behavior is repeated in the same context, the more likely it is to become automatic. Linking New Behaviors to Established Routines One effective strategy for habit formation is pairing new behaviors with routines that are already well established. Dr. Dutton gives an example: “If you’re already doing something consistently like brushing your teeth or making coffee, that’s the perfect place to attach a new habit.” By linking a new behavior to an existing cue, the brain does not have to decide when to act – it simply follows the learned pattern. This approach, often called habit stacking, reduces cognitive effort and increases the likelihood of repetition. This same principle applies directly to nutrition and movement habits. Replacing Habits Rather Than Eliminating Them Breaking unhealthy habits can be particularly challenging if no alternative behavior is in place. “When you’re trying to break a habit,” Dr. Dutton said, “you almost always need a replacement behavior. It’s very hard to just stop without filling that gap.” Rather than attempting to eliminate a habit entirely, replacing it allows the brain to respond to familiar cues in a healthier way. For example, replacing a sugary snack with fruit and yogurt, or substituting a short walk for stress-driven screen time, preserves the habit structure while changing the outcome. This replacement strategy becomes especially important when introducing dietary changes. Building Health Through Gradual Dietary Changes Suzanne Judd, Ph.D.A common barrier to lasting change is starting with goals that are too ambitious. Large-scale lifestyle changes require significant planning and mental energy, making them harder to sustain. Dr. Suzanne Judd, Chair of the UAB Health Behavior Department and assistant director for research at the Healthy Living Center, encourages people to view diet as a gradual progression toward balance rather than focusing on eliminating foods. “There is no such thing as a ‘good food’ or a ‘bad food,’” she said. “Anything that claims there’s a quick fix is going to lead people down another rabbit hole. Food is medicine. Your body is better able to use nutrients when they come from real foods.” Dr. Dutton’s behavioral research reinforces this approach. He noted that the brain is wired to prioritize short-term rewards, even when long-term benefits are clear. “In the moment, a high-calorie or highly palatable food is immediately rewarding,” he explained. “The health benefits we’re working toward are long-term, which makes behavior change challenging.” This is why gradual, repeatable dietary changes are more effective than rigid rules. Over time, as healthier foods become part of routine patterns, the behaviors themselves become reinforcing. Each change can be layered onto existing meals, reinforcing habit loops rather than disrupting them. “When starting to establish change, just get berries in your diet,” said Dr. Judd. This is a practical starting point: berries are widely available, easy to incorporate into meals, and rich in vitamins, minerals, and anti-inflammatory compounds. Just as importantly, this approach emphasizes addition rather than restriction, making it easier to integrate into existing routines. Movement as a Daily (and Social) Practice Physical activity is another foundational habit, yet it is often narrowly defined as structured exercise. “By movement, I don’t mean the gym,” Dr. Judd said. “I mean getting up and taking a 10-minute walk, or even just moving around your house.” Dr. Dutton added that people themselves can function as cues. “Social support and accountability are powerful,” he explained. “If you know someone else is counting on you, you’re more likely to follow through.” Progress Is Rarely Linear Setbacks are a normal part of behavior change and should not be interpreted as failure. “Slips are going to happen,” Dr. Dutton noted. “What matters isn’t the slip itself; it’s how you respond to it. Give yourself patience and compassion and know that you can start again.” Missing one day does not undo progress. Habits are built through repeated return, not perfection. A Sustainable Path Forward Lasting healthy habits are not built through rigid rules or extreme changes. They develop through small, consistent actions that align with how the brain learns. As Dr. Dutton summarized, habits become sustainable when “the behavior happens with less effort and less thinking.” And as Dr. Judd reminds us, meaningful change is rarely dramatic: “It’s just a bunch of little steps.” Together, these strategies offer a practical, evidence-based approach to building good habits: one grounded in patience, consistency, and compassion.

The UAB Department of Radiology had an outstanding presence at this year’s Southern Radiological Conference (SRC), with strong participation and recognition across both faculty and residents.

The UAB Division of Trauma & Acute Care Surgery led a holiday clothing and supply drive to support several local non-profit organizations, including Impact Family Counseling, the Offender Alumni Association, and the UAB Compassion Closet.

Two members of the research laboratory of Satoru Osuka, M.D., Ph.D., assistant professor in the University of Alabama at Birmingham Department of Neurosurgery, presented award-winning research at the 30th Society for Neuro-Oncology Annual Meeting, held Nov. 20–23, 2025, in Honolulu, Hawaii.

UAB Division of Cardiothoracic Surgery Associate Professor James Donahue, M.D., and UAB Division of Breast and Endocrine Surgery Associate Professor Sophie Dream, M.D., MPH, have recently been elected to the prestigious Southern Surgical Association (SSA).

A connection sparked at the 2023 Global Health Symposium has grown into a dynamic, mutually beneficial partnership between the University of Alabama at Birmingham (UAB) and the University of Buea in Cameroon, one that reflects the Mary Heersink Institute for Global Health’s (MHIGH) commitment to sustainable, relationship-driven global collaboration.

Members of the UAB Comprehensive Diabetes Center (UCDC) participated in the UAB Core and Shared Resources Day on January 27, 2026 at the Heersink Conference Center.

UAB Physical Medicine and Rehabilitation is expanding access to rehabilitation medicine services across Birmingham with the opening of a new clinic at UAB Medicine Inverness One location. This new clinic space is focused on Spine and Musculoskeletal Medicine. 

A new study led by Ananda Basu, M.D., professor in the UAB Department of Medicine Division of Endocrinology, Diabetes, and Metabolism, determines why early post-meal glucagon concentrations are higher in Type 1 diabetes (T1D) than in individuals without diabetes using a novel glucagon isotope tracer. His findings were recently published in the February 2026 issue of Diabetes. 

For more than five decades, Richard Whitley, M.D., distinguished professor in the Division of Pediatric Infectious Diseases, has helped shape not only the University of Alabama at Birmingham Department of Pediatrics, but the field of pediatric infectious diseases on a global scale.

The University of Alabama at Birmingham Department of Neurosurgery is pleased to welcome Marlon Jeyapaul as a healthcare management intern.

The UAB Department of Surgery Access and Engagement Committee hosted Operation CARE, a new community outreach initiative focused on serving Birmingham’s unhoused population, on December 13 at Railroad Park downtown.

As temperatures begin to drop, aches and pains often rise. This feeling may seem like a coincidence, but, according to an expert at the University of Alabama at Birmingham, there is a real reason why individuals living with neck and back pain may experience increased discomfort during this time of year.

Researchers in the Division of Genomic Diagnostics and Bioinformatics recently developed three new laboratory tests: IDH1 R132 Mutation Analysis, TERT Promoter Mutation Analysis and MLH1 Methylation Analysis by Methylation-Specific PCR and MassArray. These tests help provide more accurate diagnoses and support the development of effective treatment plans.

The UAB Department of Pathology is excited to announce our chief residents for the 2026-27 year and thank our 2025-26 chiefs.

Martina Gonzalez Gomez, M.D., MS, has been promoted to assistant professor at the University of Alabama at Birmingham Department of Neurosurgery. In her new role, Gonzalez Gomez will primarily support the department’s Global Neurosurgery Program.

On January 21, the UAB Department of Pathology honored Peter Anderson, D.V.M., Ph.D., Professor Emeritus, Division of Molecular and Cellular Pathology, with a reception celebrating his retirement featuring colleagues, family and friends of Dr. Anderson.

Andrew Fang, M.D., joined the Department of Urology as an assistant professor in September 2025. He earned his undergraduate degree in biochemistry and neurobiology at the University of Texas at Austin and his medical degree from the University of Texas Health Houston McGovern Medical School.

The Empowered Care Program supports individuals with traumatic spinal cord injury connecting them with the resources and support they need to achieve better overall wellness. One component of this focuses on social activity and connection.

The UAB Department of Pathology launched its digital pathology initiative in November 2024. Today, the effort is only gaining momentum. The program’s implementation is scheduled to be completed by June 2026, but the journey has only just begun.

Lana Garmire, Ph.D., professor and vice chair of Research in the Department of Biomedical Informatics and Data Sciences, has been elected a Fellow of the American College of Medical Informatics.

Wade Joiner, M.D., glaucoma specialist at UAB Callahan Eye, discusses what patients should know about glaucoma, its symptoms and the importance of early detection.

The UAB Department of Surgery is proud to announce Professor Robert Dabal, M.D., the chief of pediatric cardiac surgery in the Division of Cardiothoracic Surgery, as the 2025 recipient of the Champ Lyons Award for Outstanding Clinical Service, recognizing his exceptional dedication to patient care, clinical excellence, and leadership in pediatric cardiac surgery.

Winter weather can transform sidewalks, parking decks and entryways into unexpected, and sometimes invisible, hazards. Preparation and awareness can go a long way in reducing the risk of injury in slick, icy conditions.

Social workers are the backbone of compassionate, community-centered care across the UAB Department of Psychiatry and Behavioral Neurobiology. Here, we highlight social workers in three distinct programs.

In just a little over a week, the UAB Department of Surgery will travel to Orlando, Florida for the 21st Annual Academic Surgical Congress.

The UAB Center for Lung Analytics and Imaging Research (CLAIR), in collaboration with the Research MRI Core (RMRIC), has successfully performed the first Xenon-129 MRI lung imaging at UAB.

Suman Gautam, M.D., PGY2, joined the Department of Radiation Oncology residency program in July 2025. Originally from Nepal, he completed his undergraduate education at Tribhuvan University in Nepal and earned his Ph.D. from Virginia Commonwealth University in Richmond, Virginia.

Michelle L. Robbin, M.D., M.S., FSRU, FAIUM, professor emerita in the UAB Department of Radiology, has been honored with the 2025 Lawrence A. Mack Lifetime Achievement Award by the Society of Radiologists in Ultrasound (SRU). This prestigious award recognizes Robbin’s outstanding contributions to ultrasound research throughout her career.

The University of Alabama at Birmingham Department of Neurosurgery has relaunched its Minimally Invasive and Complex Spine Fellowship, providing an advanced training opportunity for trainees seeking specialized expertise in spine care.