Simple ways to break the habit
- Define the function
- Write this down
- Do not focus on what not to do
- Preparation for the course prep.
- Find the friend you need
Do you have a habit that you would like to break? Although it takes 18 to 254 days to successfully overcome a bad habit, this process can be speeded up by following a few simple steps. Increasing the need to break it down by writing it down or changing the email password to a command that reminds you of this will greatly help get rid of this habit.
Do you apply for your phone and in the morning look through the e-mails of your office? Are you a natural singer under the shower? Do you leave the toilet seat just to be screamed by your wife every time? Blame it all out of habit.
What is a habit?
A habit is behavior that is performed with minimal thinking or cognitive effect. These are the repetitive actions that we have performed for a certain period of time and are now fixed in our brain as neural pathways.
If we analyze our daily behavior, we will see that most of them are familiar. Habits do not require much conscious effort. This helps us save time on daily activities without much thought. And for the same reason, it is more difficult to change.3
Different habits that are easily formed
Habits can be divided into three types4 depending on the nature of the activity:
Motor habits: these are habits associated with our physical actions, such as standing, sitting, running, walking, exercising, maintaining the body posture, etc. This activity is controlled by the muscle activity of the body.
Intellectual habits: these habits are associated with psychological processes that require our intellectual abilities. Observation skills, exact perception, logical thinking, the ability to reason, etc., are some examples.
Habits Character / Emotion: Some habits are an expression of our character. For example, helping needy people, trusting people, being honest, friendly ways, time management, cleanliness, cleanliness, etc. Because these habits also have the essence of feelings and emotions, they are also called emotional habits.
How to break a bad habit
Habits are hard to change. It is a fact. So, even when you are preparing to break the habit, be prepared to cut yourself a little and allow the falls. Here are a few steps for you to try and break a bad habit.
1. Define the function
We brush our teeth regularly so as not to go to the dentist. We first check our email at work to help us organize our day. Bad habits are no different. They also have a function. This routine, on which we rely, helps us to go through our daily life without thinking too much about the next step. These habits support us without having to think about it. Identification of what drives a habit is the first step to stopping it.
2. You can not just ignore it.
Trying to ignore a bad habit may seem like a good idea, but on the contrary, it will lead you to success. To break the bad habit, increase your awareness of what you are doing first. Experts believe that this helps a lot, if you can understand the behavior and its cause before trying to change it.
3. Write it down
Write down every detail of your habit the way you do it. Write down how often you do it, what circumstances made you do it, what you thought, when you did it, etc. This will also help us to identify and understand the behavior that we hope to change. Another perspective is that when you write something on paper or type on a computer, it becomes more real. The researchers found that setting goals and the convenience of viewing it every day or as many times as you need can help you stay afloat.
4. Change your passwords
Puzzled? This helps to change passwords for commands that remind you of a change in the habit that you are trying to achieve. For example, if you want to quit smoking, change your password to “quit smoking”. It is believed that every time you type this instruction, you increase the need for changes in your brain, which facilitates the achievement of your goal.
5. Do not focus on what not to do
Just as writing something reinforces it in your mind, focusing on what you will do, and not what you will not do, is the best way to achieve good results in dealing with the habit. When you focus on not doing something, you confuse the brain, because the brain training system does not really know anything, “not doing.” The decisive “I will eat only twice a day” or “I will eat only one piece of dough per week” will get much better results than “I will not eat unhealthy food”.
6. Speak louder
Sometimes we reflexively return to the habit we are trying to break. Most often we tend to rationalize why we should deal with this bad habit “only once”. Experts believe that when we go through these thoughts and excuses at moments before the habit, we say it out loud. It is likely that when we hear that we say “I know it’s bad, but it will not hurt me again,” the argument will not sound convincing even for us. And this may just be what we need to help strengthen our resolve.
7. Preparing for a course on an obstacle
The next step in dealing with the habit is awareness and preparation for all the obstacles that you will encounter along the way. This will prepare you for identifying obstacles when they come, and effectively evade them. Most people depend heavily on their will and initial enthusiasm. This is a treacherous tendency, feel like experts, since too much positive can force people to easily overcome obstacles and come under pressure. So, a little negative thinking is much better than too much positive thinking, as it can keep you prepared for the worst.
8. The ideal environment
In the race to defeat a bad habit, we often forget about the environment, which is full of temptations and temptations leading to death. Too severe, do you think? Imagine that you are trying to reduce the amount of sweet foods. But your refrigerator may have a residual pie, or your colleagues may have a habit of going out for a dessert break. Trying not to think about the pie in the fridge, you just make him think more and more about it and make you feel depressed – maybe even depressed, to yield and pamper yourself. Going out with your colleagues and giving up dessert will only make your colleagues insist on their own. After all, what are friends for? The best way to overcome this is to set up the environment for the perfect scene. Donate the remaining cake, skip the dessert’s performance with colleagues or, even better, tell them about your goal, to prevent them from tempting you to use it.
9. Find a friend who needs
To achieve that a friend shares the same goal, probably one of the best things that will work for you. You can support each other and ensure that you both follow. And even if you fall, your friend will help you get back on your feet.
10. Cut yourself a little slack
Habits are hard to break, and it will take a lot of time and effort. You can be sure that there will be many failures. But do not be discouraged. Slips which types of situations make you fall into temptation and how to avoid them in the future.
How long does it take to break a bad habit?
Now, this is the key point that everyone would like to know: how long does it take to break a bad habit? Although there are some studies that say that you can break a habit for at least 21 days, later studies show that an average of 66 days stay on track to get rid of bad habits. You might be interested to know that in the study, the actual number of days ranged from 18 to 254 days, which indicates that it can take a very short or very long time.5
Now that we know what to break a habit and how to do it, let’s just do it.
|14.||↑||Formation of a habit: the basis, types and measures for the formation of an effective habit. Psychological discussion.|
|2.||↑||Jager, wander. “Breaking bad habits: a dynamic view of habit formation and change.” Decision-making by people and the perception of the environment – understanding and help in making decisions in real life situations. Libor Amicorum for Charles Wleck, Groningen: University of Groningen (2003).|
|3.||↑||Neil, David T., Wendy Wood and Jeffrey M. Quinn. “Habits – repetition of the performance.” Modern trends in psychological science 15, no. 4 (2006): 198-202.|
|5.||↑||How habits are formed: Modeling the formation of habits in the real world PHILLIPPA LALLY *, CORNELIA H. M. VAN JAARSVELD, HENRY W. W. POTTS AND JANE WARDLE.|
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