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Be specific on how you’ll implement goals into your daily life. Examining how you’ve responded to the situation in the past and determining what you can do to avoid reverting to the old habit, might be all it takes to break the habit.
It’s easier to react based on something you’ve already planned out in the past versus trying to come up with a new plan on the fly.
Even if you replace a “bad” habit with a better one, sometimes the original vice will have a stronger biological “reward” than its substitute. This is where the importance of having an intrinsic motivation comes into play.
If that is the case, find as many benefits to the change as you can and try to use them as extra motivation.
Habits have three main parts: a cue, a routine and a reward. Cues are the context where you tend to engage in the behavior and knowing your triggers can help you avoid them.
Capitalizing on major life changes can also help break an unhealthy habit. Shifts in lifestyle can actually be the ideal opportunity for eliminating a vice as you don’t have those same cues.
Many habits involve the brain’s dopamine (or reward) system. The first time you engage in a new, “rewarding” behavior, you get a euphoric feeling from doing it as a result of a dopamine and that increases the likelihood of you repeating the behavior
Reducing your stress level makes you need less reward to offset it.
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Most of the time, bad habits are simply a way of dealing with stress and boredom.
Everything from biting your nails to overspending on a shopping spree to drinking every weekend to ...
All of the habits that you have right now — good or bad — are in your life because they provide a benefit to you, even if they are bad for you in other ways.
And because bad habits provide some type of benefit in your life, it's very difficult to simply eliminate them. Instead, you need to replace a bad habit with a new habit that provides a similar benefit.
Though companies like Nike try to ignite our willpower with their slogans, ultimately willpower cannot squash our subconscious and unconscious behavior.
Repetition of action and thought can...
Just merely knowing something is good or bad for you is not going to give you any benefit, unless the implementation is done. Conscious knowledge cannot change your behavior, one has to make necessary changes to successfully act in self-control.
If you know that you will eat junk food because your refrigerator is filled with it, remove all the junk food.
Just as removing friction aids in doing the activity more often, adding friction can aid to remove the bad habit, by making it difficult or cumbersome to do so.
Example: Cigarette smoking declined due to adding taxes, banning in public places and removing from vending machines.
Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis
Long term change is better served by building better habits, than by forcing your willpower.
You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.
...to familiar environmental cues.
They form when you engage in a behavior repeatedly in the presence of consistent stimuli.