deepstash

Beta

3 Scientifically Proven Ways to (Permanently) Break a Bad Habit.

The Role Of Perseverance On Change

Bad habits don’t go away overnight. But, you can use strategies to give you that extra boost of self-confidence and self-control required to change.

Understand that sometimes you will fail and sometimes you’ll succeed. But no matter how long it takes to fail and get back up again, your patience and perseverance will soon pay off.

149 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

3 Scientifically Proven Ways to (Permanently) Break a Bad Habit.

3 Scientifically Proven Ways to (Permanently) Break a Bad Habit.

https://mayooshin.com/how-to-break-a-bad-habit/

mayooshin.com

6

Key Ideas

“The secret to permanently breaking any bad habit is to love something greater than the habit.”

“The secret to permanently breaking any bad habit is to love something greater than the habit.”

The Role Of Perseverance On Change

Bad habits don’t go away overnight. But, you can use strategies to give you that extra boost of self-confidence and self-control required to change.

Understand that sometimes you will fail and sometimes you’ll succeed. But no matter how long it takes to fail and get back up again, your patience and perseverance will soon pay off.

Creating An “If-Then” Plan

It gives you an automatic response to react to your cravings and makes it easier to replace a bad habit with a good one: 

  • Identify the scenario that usually triggers your bad habit.
  • Specify a different response to the trigger. Ideally, this should be a good habit that would replace and prevent you from falling into the temptation.
  • Combine steps 1 and 2 into an “if-then” format.

Practice Being Aware Of Your Triggers

Mindfulness practice helps to weaken the link between the craving and the bad behaviour: 

  • Next time you’re hit with an urge to do the bad habit, take a step back and be aware of the sensations of the trigger in your body.
  • Take note of where you were and when the cravings started, as well as who were you with and what happened leading to it.
  • Keep a short journal of your progress and take quick notes of the events that take place on the days you act on the bad habit versus the days you don’t.

Use “I Don’t” Instead Of “I Can’t”

Research has found that using the phrase “I can’t” results in decreased self-control when compared to using the words “I don’t”.

When trying to break bad habits say “I don’t [bad habit]” instead of “I can’t [bad habit]” .

The Mechanics Of Habit Formation

Our habits are driven by a 3-part loop in sequence: trigger (the stimulus that starts the habit), routine (the doing of the habit and behaviour itself) and reward (the benefit associated with the behaviour).

Each repetition of this behavior pattern, it becomes more ingrained in your brain until it eventually becomes automatic—a habit. 

EXPLORE MORE AROUND THESE TOPICS:

SIMILAR ARTICLES & IDEAS:

Set Better Goals

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 h...

Have a Better Reason For Quitting

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.

Replace a Bad Habit With a Good One

The more you suppress your thoughts, the more likely you are to think about that thought or even revert back to that bad habit. Instead of trying to stop doing something,  it’s easier to do something else.

2 more ideas

The reasons we crave junk food
  1. The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
  2. The blend of proteins, fats, and carbohydrates t...
How craving are stimulated artificially
  • Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
  • Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
  • Calorie density. junk foods are designed to convince your brain that it is getting nutrition, but to not fill you up.
  • Memories of past eating experiences: When you eat something tasty, your brain registers that feeling and will bring it up in the future.
Building better habits means changing your environment

Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.

Nowhere is this more true than with food.

4 more ideas

SMART Resolutions
SMART Resolutions

Pick a goal that is meaningful and doable, making sure it's coming from inside you, not imposed by others.

Make specific, realistic plans for your New Year Goal using the time-tested SMART Te...

Creating a Plan

Chances are you won't just wake up one day and suddenly change your life. To go where you want to go, you have to chart out a plan.

Quitting Bad Habits
If you want to quit a bad habit, start by identifying its 3 main parts: the cue, the routine, and the reward. After you check the cue and your routine that follows it, you can swap the routine with something good (or less bad) to do.

For example: If you feel the cue of smoking, replace the smoking with some other activity like having a cup of coffee.

9 more ideas