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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]” .
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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...
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“The secret to permanently breaking any bad habit is to love something greater than the habit.”
BRYANT MCGILL
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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 ...
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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 p...
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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 ...
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Words frame your sense of empowerment and control
“I don’t” is experienced as a choice, so it feels empowering. “I can’t” isn’t a choice, is a restriction.
In other words, the phrase "I don't" is a psychologically empowering way to say no, while the phrase "I can't" is a psychological...
3. Use positive instead of negative self-talk
Negative self-talk can derail your efforts to get things done in every aspect of your life. Telling yourself that you’re a lazy person is a form of negative self-talk.
You can stop your negative internal voice by practicing positive self-talk . Instead of saying, “There’s no w...
Second-person self-talk and increased performance
A series of studies have confirmed that speaking to yourself can influence your performance. When comparing the effectiveness of self-talk using first person pronouns "I can do this!" to second-person pronouns "You can do this!", researchers found that second-person self-talk imp...
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