2024-04-18 12:06:40
Any bad habit has a negative impact on our lives in the formula 50:50 – 50 percent. the harmful habit itself, for example, smoking affects health, the other 50 percent. we harm ourselves psychologically when we feel shame, self-loathing and frustration for repeating the habit.
The good news is that with determination, awareness, and strategic approaches, it is possible to break the chains of these habits and pave the way to a healthier and more fulfilling life. The article briefly and clearly presents the most practical methods for doing this.
1. What brings happiness to us as individuals?
Almost all bad habits occur as a result of the human brain training itself to get dopamine the easiest way. Be it smoking, binge watching short videos, or any other bad habit, the brain associates it with the easiest path to happiness and makes us repeat it. The big problem behind this is that we forget the things that actually bring us true happiness and release dopamine. When we waste our attention and time on harmful ways of getting gratification, and worse, when we turn them into habits, we are constantly tired and withdrawn, not from the activities that naturally bring us joy, but from the bad habits. Let’s remember, discover and admit to ourselves what things and achievements made us happy when the bad habit fell on our shoulders.
2. Let’s understand psychology.
In order to effectively fight and overcome bad habits, it is necessary to understand their psychology. Habits are formed through a process called the “habit loop,” which consists of a cue, a routine, and a reward. Identifying these elements of your habit pattern is the first step to change. For example, if you tend to overeat (cue), indulge in unhealthy snacks (routine), and experience temporary relief or pleasure (reward) during times of stress, understanding this loop can help you break it.
3. Let’s discover our triggers.
In order to get rid of a bad habit, it is very important to understand what motivates it. Pay attention to situations, emotions, or environments that trigger the habit you want to break. Once you identify your habits, you can develop strategies to avoid them or deal effectively with them. For example, if you want to stop drinking coffee and you notice that you are encouraged to enjoy a cup in the morning by well-meaning colleagues with a coffee machine in the kitchen – don’t go there at that time.
4. Let’s stop blaming ourselves that breaking a bad habit is difficult.
If you tell yourself that it is very difficult to stop being lazy, or that it is very easy to stop being lazy, you will be right in both cases. And the results and the journey towards them will depend on our attitude towards the process. We are used to hearing and saying to ourselves that it is extremely difficult to stop doing this, it is completely impossible to stop doing that, and how many examples of failure we have from those around us… However, this attitude turns our belief into reality. Let’s understand, know and feel that it is ridiculously easy to stop repeating the bad habit you want to deal with! This attitude will help us to leap forward from the start instead of dragging an old, heavy, rusty anchor.
5. Let’s set clear goals and write a plan.
Set a specific goal with specific deadlines, numbers, and frequency reduction. If your goal is to stop consuming sugar in junk food, set a goal that, for example, after a month instead of 400 g of cake every day, you will have completely replaced it with fruit. So, the plan could look something like this: first day – 380g cake and two bananas, second day – 350g cake and a bunch of grapes, third day – 350g cake and two apples, fourth day – 300g cake, two bananas and two apples, fifth day – 300 g cake and a bunch of grapes, the sixth – 280 g cake, two bananas and a bunch of grapes, the seventh – 250 g cake, two apples, grapes and bananas, etc. which is easier. Set specific hours, days, let the numbers be clear and specific.
6. Replacing bad habits with healthy alternatives.
Breaking a bad habit isn’t just about giving up the behavior, it’s about replacing it with healthier alternatives. Identify activities or behaviors that can satisfy the same need or desire without negative consequences. For example, if you’re trying to reduce your screen time, you can replace it with activities like reading, exercising, or spending quality time with loved ones. If you want to quit smoking, fill your lungs with deep breaths of fresh air instead of inhaling toxic carcinogenic puffs.
7. Use of behavior modification techniques.
Several behavior modification techniques can help overcome bad habits. One such technique is “stimulus control,” where the environment is modified to reduce the likelihood of habit formation. For example, if you’re trying to eat healthier, remove unhealthy foods from your home to reduce temptation and make it physically difficult to reach when it does arise. Make the habit unattractive.
Another good method is to write down and highlight to yourself the benefits you would get from avoiding bad habits and the negative consequences you would get from repeating them. Write fifty on one side, fifty on the other and hang it on the fridge or in another visible place.
8. Let’s be 1 percent. less bad than yesterday.
Most habits, both good and bad, are not formed in one day (the most popular opinion in the world is that it takes at least 21 days to form a habit). So, if we have decided that from now on we want to eliminate the harmful consumption of sugar from our life, instead of eating a whole bar of chocolate yesterday, let’s eat one less bar today. The road to habit is long, and this is the first victory. If every day even 1 percent we would reduce the extent of our bad habit – we will very quickly achieve the desired results and even 100%!
9. Let’s not try to get rid of a bad habit instantly.
It is not necessary to do everything cold turkey. We humans always want everything fast, big and now. That’s why we try to break bad habits immediately, because of this we feel much worse when failure happens later, and the work itself is subconsciously associated with huge changes. It is also more difficult for the body and mind to quickly adapt to a sudden change in some habits, so let’s think of getting rid of a bad habit as creating a new version of ourselves, which does not need to be rushed, but it is necessary to be consistent and disciplined to be at least a little better version of yourself than yesterday.
The advice described in this point does not apply to the majority of drug addictions, we should get rid of them immediately and stop irritating the body by supplying it with drugs.
10. Surround yourself with supportive people.
Don’t underestimate the power of support from those around you. Surround yourself with supportive friends, family members or like-minded people to encourage and motivate you. Consider joining support groups or seeking professional help if needed. Or maybe even create your own community to invite like-minded people? Accountability partners can also be valuable in helping you stay on track and guiding you through difficult times.
11. Let’s find an accountability partner.
Account for your actions by sharing your goals with others and regularly updating them on your progress. Consider partnering with an accountability buddy, relative, or coach who can provide support, encouragement, and accountability throughout the journey. An accountability partner does not necessarily have to be a professional specialist in the field: publicizing and declaring your progress gives you an additional motivation to move forward, and when the word “progress” is loud and public, the journey itself becomes more assured.
12. Let’s practice meditation and breathing.
Cultivate mindfulness and awareness to observe your thoughts, emotions, and behaviors without judgment. Mindfulness techniques, such as meditation and deep breathing exercises, will help you become more aware of your habits and better prepare you to respond to stimuli in a healthy way. Both breathing and meditation are excellent habits in themselves, which will not only help to perform the described techniques more effectively, but will also perfectly replace what we want to get rid of.
13. Practice self-compassion.
Understand that failure is a natural part of the journey and that stumbling along the way is normal. Instead of being hard on yourself, treat yourself with kindness and understanding. Learn from your mistakes, adjust your approach if necessary and keep moving forward to achieve your goals.
14. Let’s find the main roots of a bad habit.
Examine the root causes or underlying issues that lead to your harmful habit. Whether it’s stress, boredom, unresolved emotional issues, or deep-seated trauma, addressing these underlying factors can help you break out of a vicious cycle of behavior and achieve positive, long-term change.
Like everything in life, it’s easy and simple when you know how. As always in life, the hardest part is the beginning. Hopefully these methods will get you off to a strong and confident start, and after all, a good start is half the battle. Let’s not be afraid to get rid of faded habits, let’s create challenges and goals for ourselves, after all, when we achieve good changes, we feel good too, and when those around us also notice it, the motivation to move forward increases twice.
2024-04-18 12:06:40