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Behavior change is hard. Slip-ups are common, so when they happen, don't beat yourself up or retreat into negative self-talk. Instead, anticipate your failures and plan for them.
Make achievable commitments to test new routines and approach it as a series of experiments.
Try your new routine for a while and tweak it or switch to a new one if it doesn’t suit you.
Once you have a clear breakdown of what's happening at each stage of your habit loop, brainstorm healthier routines that will produce the results you want.
Create a list of options of alte...
First identify the cue, routine, and reward that lead to your habit. Look at the circumstances surrounding the behavior including the time of day, who you're with, and what emotions you're f...
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The process in which the brain converts a sequence of actions into an automatic routine is known as ‘chunking,’ and it’s at the root of how habits form.
...because the brain is constantly looking for ways to save effort.
It will try to make almost any routine into a habit, because habits allow our minds to ramp down more often. This effort-saving instinct is a huge advantage.
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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 m...
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.
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The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.
Together, these fo...