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Strategies for Giving Up Bad Habits

Make Bad Habits Harder to Do

Sometimes, bad habits are just too convenient and we're used to them, so creating obstacles that make the bad habit a challenge to perform will take care of impulsive actions and indulgences.

If one wants to quit smoking, it does help if there are no cigarettes around, for example.

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Strategies for Giving Up Bad Habits

Strategies for Giving Up Bad Habits

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/202001/3-strategies-giving-bad-habits

psychologytoday.com

4

Key Ideas

Develop a Mantra

When temptation or self-doubt arises, you can repeat a mantra you have created, to recall yourself back in your self-disciplined state of mind.

Think of a quick word or phrase that you can repeat to yourself when you're tempted to indulge. You'll likely find it boosts your self-discipline fast.

Write Down Your Reasons

We give in to temptations due to our emotions winning over logic, as indulgence offers us temporary relief.

Create a List, with clear reasons for staying under control and all the ways you will be better if you don't give in to temptation. Keep the list at hand and read it out whenever you feel like indulging, until the craving passes.

Make Bad Habits Harder to Do

Sometimes, bad habits are just too convenient and we're used to them, so creating obstacles that make the bad habit a challenge to perform will take care of impulsive actions and indulgences.

If one wants to quit smoking, it does help if there are no cigarettes around, for example.

Grow Stronger Mentally

Giving up bad habits and defeating temptations makes us mentally stronger and more reliable.

Overcoming mistakes and slip-ups also helps build our mental muscle.

SIMILAR ARTICLES & IDEAS:

Willpower is like a muscle

Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis

Self-Discipline - a series of healthy habits

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.

Habits = “automatic” responses...

 ...to familiar environmental cues. 

They form when you engage in a behavior repeatedly in the presence of consistent stimuli.

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2 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 that ...

How Food Scientists Create Cravings

  • 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=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.

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Start a list of the emotions

Pay attention to your emotions as you start to think about eating (you might feel hungry, or have a craving to eat something). Notice your emotions as you eat, and after as well. 

Pick one emotion to start with

Start with the emotional trigger that occurs most frequently. So if you only have social eating triggers once or twice a week, but you have stress or comfort triggers multiple times a day, choose the latter.

Find a healthy alternative

If the need is a way to cope with stress, you need to find some healthy way of doing that other than eating. If you don’t, then the need will become so strong that you’ll cave and eat.

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