As is tradition, the new year brings about a flurry of new habits we’d like to form to become our best selves.

But if you’ve ever struggled to break a bad habit — let alone form a good one — you might be interested in some expert tips that could make all the difference.

Irish researchers have uncovered a framework for habit change that taps into your brain’s unique systems for automatic responses and goal-directed control.

The idea is simple: Habits are shaped by two brain systems. One triggers automatic actions based on familiar cues (like scrolling through social media when you’re bored), while the other helps us exercise conscious control (like putting the phone away to focus on work).

The trick, their study discovered, is finding the right balance between these systems. When automatic responses outweigh our conscious control, bad habits take over. But by understanding how these systems work together, we can use it to our advantage.

The study emphasizes the role of repetition and rewards. Repeating a behavior strengthens the brain’s connection between cues and responses, making habits stick. To break a bad habit, the key is to replace old behaviors with new ones, creating competing automatic responses.

Your environment also plays a big role. Adjusting your surroundings to make good habits easier and bad habits harder can help, such as picking a gym that is on your way home from work.

Keep in mind that stress and fatigue can trigger old patterns, so staying mindful and intentional is crucial when trying to form lasting good habits, like reaching for a carrot instead of a candy bar when a deadline draws near.