How to get rid of bad work habits

Published by Chris Miltimore on July 1, 2019 July 1, 2019

B R. Andrews wroteAmerican Journal of Psychologyche un’abitudine "è un modo più o meno fisso di pensare, volere o sentire acquisito attraverso la ripetizione di un’esperienza mentale in anticipo".

We all have to admit that we have bad work habits that could hold us back. Maybe we’re always interrupting people, or we’re always late to meetings, or we’ve got an excuse for everything that goes wrong.

Here are some tips for getting rid of bad work habits that may be holding you back.

How to break bad habits

Be aware of what you are doing.

The first step in breaking a bad habit is to become aware of it. Most of us keep doing what we do because we don’t even realize that we are doing it. The more we are aware of what triggers our habits, the better we will be able to control and eliminate them. Knowing what makes us do the things we don’t like helps us to have power over them.

During a TED lecture on trying to become aware of our habits, psychiatrist Judson Brewer says we can begin to change our habits by being aware of the times we put them into action.

Change your bad habits by replacing them.

While you can’t truly eliminate a habit, you can reform it by replacing it with something better. All the habits you have right now, good or bad, are in your life for a reason. For example, checking your email right after you turn on your computer can make you feel connected … but at the same time, seeing all those emails kills your productivity, is extremely distracting, and can overwhelm you with stress. But, it prevents you from touching like you’re “missing out" … and so you keep doing it; chiudendo così un circolo vizioso.

Because bad habits provide some kind of benefit in your life, it’s difficult to just eliminate them. (That’s why tips like "stop doing it" almost never work.)

Instead, you need to replace a bad habit with a new and better habit that provides a similar benefit to what you are trying to give up. You have to have a plan when the trigger makes you want to go back to the old ways. Without a plan, you will almost certainly go back to doing what you were doing before.

Forget it … you’re not perfect.

It’s easy to get involved like you aretouch about your bad habits. You can make yourself touch guilty or spend your time wishing things were different but these thoughts are not productive and will take you away from what’s really happening.

Instead, knowing what’s going on will show you how to actually make the changes.

  • When does your bad habit actually appear?
  • How many times do you do this every day?
  • Where are you?
  • Who are you with?
  • What triggers it?

Just asking these questions will make you more aware of what you are doing and give you lots of ideas on how to stop it.

Here’s an example of how to start: track how many times per day your bad habit happens. Enjoy technology … we all have smartphones. Whenever your bad habit shows up, make a note of it on your phone. At the end of the day, review your notes and see how many times your bad habits have appeared. This way, you will be able to get an exact picture of what you need to work on.

Use the Start, Stop, Continue method.

  • What should ISTARTdoing this will help me change.
  • What should ISTOPdoes this stop me from progressing?
  • What should IKEEP IT GOINGWill doing this allow me to stay on the road to better habits?

Initially, breaking bad habits takes a lot of time and effort, but more often than not it just requires perseverance. Most people who eventually break bad habits try to fail many times before they can persist. You might not have success right away, but that doesn’t mean you can’t have it at all. Keeping working at it and you’ll find that it gets easier with time. Eventually, you’ll get to the point where you are doing self-assessments without even realizing it and correcting automatically.

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Habits: define who we are and what our potential is. If you have good habits that support your goals, you will subconsciously seek success, happiness, and a list of goals achieved. However, if your own habits are sabotaging and holding you back, they can prevent you from achieving success and slow all your progress.

In this episode of The Lifehack Show, you will learn simple yet powerful ways to get rid of bad habits once and for all.

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Jade Nyx

Qualified life coach

Trends of habit

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Jade Nyx

Qualified life coach

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"Busy" was once an honest description of a typical program. More and more, though, “busy" simply doesn’t cut it.

"Busy" has been replaced by "too busy", "too busy" or "completely buried". It’s true that being productive often means being busy…but it’s only true up to a point.

As you probably know from your experience, you can be busy enough to reach a tipping point … the point where your life isfalls and falls apartbecause you can no longer bear the weight of your obligations.

Once you reach this point, it becomes quite obvious that you have become too involved.

The trick, however, is to recognize the "too busy" signs before reaching the tipping point. A little self-esteem and a proactive dilution of the program can save you from this meltdown.

To help you with this self-assessment, here are 7 signs that you are too busy:

1. You don’t remember the last time you took a day off

Occasional rest periods are not unproductive, they arekey to productivity. Prolonged periods of uninterrupted activity cause fatigue, and fatigue results in lower quality results. As Sydney J. Harris once said:

"Il tempo per rilassarti è quando non hai tempo."

2. The closest ones have stopped asking you about your time

How come? They just know you don’t have time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

3. Activities such as eating are always performed in tandem with other tasks

If you constantly use meals, car trips, etc. as time to catch up on emails, phone calls, or calendar corrections, it’s time to lighten your workload.

It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

4. When you get up in the morning you are constantly more tired than when you go to bed

One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

If you have so much to do that you can’t even silence your mind while lying in bed, you are too busy.

5. The biggest exercise is running from one commitment to another

It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

If the closest thing you can practice is rushing from your office to the car because you’re late for the ninth meeting of the day, it’s time to slow down.

6. You are afraid to get up in the morning

If your days are so crammed full that you literally dread even starting them, you’re too busy. The new day should contain at least a small level of refreshment and excitement. Keep jumping until you find this place again.

7. "Modalità Sopravvivenza" è la tua unica modalità

If you can’t remember what it touchs like to be ahead of schedule, or at least “caught up", you’re too busy.

So how can you not be busy?

Watch this video:

And these articles to help you break free:

"How

Hi Celes, I have a question about habits: How do I get rid of a bad habit? – Ros

Hi Rosie! I have 2 tips that I have to deal with a bad habit.

First, think about the positive habit you want to build in its place, not the bad habit you want to remove.

So for example, let’s say you want to stop hunching your back. Instead of thinking about not bending over, she considers how you can cultivate the habit of sitting upright. Or say you want to stop eating junk food – she thinks about how you can eat healthy instead. Or, if you want to stop being late, he considers how you can be on time. And so on.

There are 2 reasons why it is more useful. First, by focusing on a bad habit, you energize the bad habit. Let’s say that when you think you are not bending your back, the immediate visualization you have is a curved back. Ironically, the more you think about it, the more prone you are. This strengthens the bad habit and makes it harder to quit. It’s a cycle that perpetuates itself.

On the other hand, when you focus on a positive habit you want to create, you energize it, thus creating a positive cycle. Successfully performing a positive habit, even if only once, opens you up to the habit itself. The more you do it, the more you see its merits, the more you’re inclined to do it again in the future. While it may be difficult to get started at first, once it starts it will take over.

The second reason is that removing all habits leads to emptiness. Because every habit consists of an action which, when removed, leads to an empty space. When you don’t fill this void right away, either of the following will happen (a) the bad habit which you just eliminated will slip right back in, since it’s the most recent reference point (b) something else will fill the void and become the next habit – and it may be another bad habit.

An example would be the toss of soda. Let’s say you drink a lot of cola. You want to quit Coca-Cola and live a healthier lifestyle. You effectively eliminate cola from your diet. However, since you haven’t thought about replacing the habit, drink Mountain Dew instead. Not exactly what you are looking for!

However, when you think about a positive habit you want to build, let’s say drinking more juice or mineral water, the goal is clear. With reference in mind, you can then form this positive habit by eliminating the bad habit. It’s a more stable transition than trying to yank the bad habit out of your life.

I wrote about how to successfully cultivate a habit: get a good habit in 21 days

The second way is to understand the roots of your bad habit and remove the bad habit by untangling the roots.

If you think about it, habits are the result of unconscious connections. None of us are born with the habits we have today, whether they are good or bad. For example, who is born with an emotional eating problem? Who comes into the world with the desire to have a drink? Who would have thought of smoking if she had never met cigarettes or smoke in his life?

The reason we have our habits today is because there was a point in our past where someone told us something, or we saw something or something that happened to us – and then we took control of the habits. Over time, habits become part of our daily routine and remain so because we have never tried to change them.

By unraveling the subconscious thinking that’s giving rise to that habit, you can remove it permanently. I’ve written about this in the following articles:

Over the course of our lives, we’ve all developed behaviors or routines that have not served us well in our quest for happiness or success. Even though these habits have prevented us from achieving our goals, we often find it difficult to break free from them.

Sometimes these negative behaviors become so routine that we perform them without thinking. But over time, bad habits will become an obstacle that will weigh us down, forcing us to accept that they are not good for us. We will soon touch an urgency to break free.

„Łańcuchy przyzwyczajenia są zbyt lekkie, aby je wytouch, dopóki nie będą zbyt ciężkie, aby je zerwać".

When we begin to touch the burden of our bad habits, we look around for a quick fix. We reach out to others for suggestions or answers on how to get rid of it. But the truth is that breaking bad habits depends a lot on "The man in the mirror"

First, we need to be willing or motivated to change. So we have to change our attitude and attitude. This prompts us to decide to do things differently: break a habit or change it. Of course, we have to make a change by doing things in a new way or by using a new method.

The mechanism for breaking bad habits or changing bad habits must come from within, not from others. This quote from former U. S. President Barack ObamaIt not only applies to a wide range of societies and cultures, it also addresses our needs:

“Change will not come if we wait for another person or a different time. We are the ones we’ve been waiting for. We are the change that we seek"

Here are 15 more motivating quotes that will inspire each of us to give up the bad habits that stand between us and our personal fulfillment.

Inspirational quotes on how to get rid of bad habits

„Porzucasz stare nawyki, zaczynając od myśli:"Uwalniam potrzebę tego w moim życiu"" – Dr. Wayne W. Dyer

"How

“There are no shortcuts for nurturing the movement toward wholeness other than drinking from the well of self-love" – Don Stapleton

"How

“You can’t change your future; but, you can change your habits, and surely your habits…will change your future" – Dr. Abdul Kalam

"How

“Saying NO to the wrong things creates space to say YES to the right things" – Mack’s story

"How

“TRANSFORMATION is much more than using skills, resources and technology. It’s all about HABITS of mind" – Malcolm Gladwell

"How

“We are what we do many times. Excellence, then, is not an act but a habit" – Aristotle

"How

“To change habits, we must study the habits of successful role models" – Jack Canfield

"How

“Ultimately, your state of mind determines your circumstances. To realize the outcomes you want, it is critical to recognize and experience the transition from our present thoughts, habits, and actions to new thoughts, habits, and actions" – Darren L. Johnson

"How

“Nothing happens until the pain of remaining the same outweighs the pain of change" – Arturo Burt

"How

“The secret of change is to focus all your energy NOT on fighting the old but on BUILDING the new" – Socratess

"How

“If you’re gonna make a change, you’re gonna have to operate from a new belief that says life happens not to me but for me" – Tony Robbins

"How

“REAL TRANSFORMATION requires true honesty. If you want to move forward – get real with yourself" – Bryant McGill

"How

“Starting something new or making a big change takes commitment, persistence and motivation… Doubts, fears and worries will only slow you down. center on doing your best now and celebrate every step of the way" – The doe of Zantamata

"How

“Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant" – Tony Robbins

"How

"Come puoi diventare una farfalla? You must want to fly so much that you are willing to give up being a caterpillar" – Stranger

"How

Ready to say goodbye to bad habits?

Queste citazioni ispiratrici ci ricordano che l’autostima e i cambiamenti nel modo in cui ritieni siano necessari per rompere le cattive abitudini. Breaking down bad habits takes a process, NOT a reflex reaction.

We must be willing to take our lives off autopilot to evaluate our habits, behaviors and attitudes. We should determine the most beneficial adjustments to our well-being and then implement them accordingly.

Daily Power ► 15 inspirational quotes on how to get rid of bad habits

Do you think it’s hard to break bad habits like nail biting and breaking ankles? Experts propose simple solutions.

We may not want to admit it, but most of us have at least one bad habit. And while some bad habits – like smoking – can carry serious health risks, others, like nail biting, throat clearing, and breaking ankles, are really just annoying (for us and the people who love us).

Chances are you are biting your nails or have broken your knuckles for a long time. So how can you break these bad habits now?

Where there is a will, there will be a way. No matter what bad habit you have – nail biting, cracking your ankles, picking your cuticles, a chronic cough, or cleaning your throat – WebMD’s staff of experts have a simple three-step solution that can be adapted to any habit that requires a pause.

„Im częściej to robisz, tym trudniej jest się pozbyć tego, ale każdy zły nawyk można przełamać" – mówi dr Patricia A. Farrell, psycholog kliniczny z Englewood, NJ i autorka książkiHow to be your own therapist.

Step n. 1: make it aware

The first step is to understand when – and why – you are biting your nails, breaking your ankles, or engaging in any other bad habit. "If you can notice when you are doing it and under what circumstances and what touchings are attached to it, you might be able to figure out why you are doing it and be able to stop," says Susan Jaffe, MD, a psychiatrist in private practice in New York City.

Step n. 2: write it down so that it really sinks

„Zaloguj się" – mówi dr Janet L. Wolfe, psycholog kliniczny z Nowego Jorku i autorka kilku książek, w tymWhat to do if you have a headache. This will help you establish a baseline, she says. „Odłóż poprzedniki, emocje towarzyszące pękaniu knykci i to, co przechodzi przez twoją głowę, gdy łamiesz knykcie", mówi. „To sprawi, że twój zły nawyk stanie się bardziej świadomy".

Wolfe suggests keeping a diary for at least a week. The next step is to analyze the data and look at what your usual triggers are. „Czy robisz to, gdy jesteś niespokojny lub znudzony?"

Dr. James Claiborn, a psychologist from South Portland, Maine, co-author of the bookGuide to changing habits, correct. „Spisz listę zalet i wad tego zachowania i zapisuj, kiedy to robisz", mówi WHTT. „Pomiar czegokolwiek ma tendencję do zmiany tego i sprawia, że ​​ludzie są przede wszystkim bardziej świadomi".

Step n. 3: bait and exchange

Once you realize when and why you are biting your nails, breaking your knuckles or getting into some other bad habit, the next logical step is to find a temporary or permanent replacement that is not bothersome.

„Jeśli jesteś obgryzaczem paznokci, spróbuj gumy" – mówi Jaffee.

„W przypadku oczyszczania gardła konkurencyjną reakcją może być powolny wydech, ponieważ nie można tego zrobić i jednocześnie oczyścić gardło" – mówi Claiborn. "Develop a way of breathing whenever you touch the urge to clear your throat. You can see some changes in a very short period of time. There will be a major reduction in throat clearing within days."

If breaking your ankles is your way of coping with stress, Wolfe says, “Try to get your hands in a position where you won’t be able to break your knuckles. Twoje ręce."

Meditation can also help break down bad habits, he adds. Once you have identified the triggers, you can meditate to distract yourself the next time you find yourself in a triggering situation.

Another tactic is to wear a large elastic around the wrist, says Farrell. „Za każdym razem, gdy zdajesz sobie sprawę, że [wchodzisz w zły nawyk], odciągnij go i pozwól mu się zatrzasnąć, aby wywołał dyskomfort" – mówi WHTT.

"How

Old habits can be hard to break and new habits are hard to develop, but these six basic steps can help you develop new and healthy behaviors that will persist.

Can you train your brain?

Mike wrote the list and double-checked it. This time he would kill him:

  • Have a healthy snack
  • Go to the gym
  • Don’t waste time with a cellphone
  • Read a classic novel
  • Rex house train

Twenty-four hours later Mike was chewing celery while reading The Great Gatsby, legs aching but in a good way, after an hour on the treadmill, while Rex waited patiently in the back door to leave …

Do you believe? I didn’t think so!

Here’s what Mike was really doing. Mike was sitting on the sofa with one hand in his bag of chips and the other with his cell phone. On the floor was a closed gym bag and a copy of Rat and People, which Rex had dirtied again.

That’s more plausible, right? We all know habits don’t change overnight — not for simple doggies and not for big-brained human beings. But there’s good news: research shows that just like Rex can learn that he should go potty outside instead of on Mike’s gym bag, you can rewire your brain to change your own habits. 1 Ale my, ludzie, potrzebujemy subtelniejszego podejścia niż kilka smakołyków i „dobrych chłopców", aby zmienić nasze postępowanie.

Here’s how Mike (and you) can better understand how habits are formed and how to replace bad ones with good ones.

6 steps to change habits

  1. Identify the clues.
    Something has to trigger a habit and anything can be a clue. Maybe the stress makes you crave chocolate and the alarm sound makes you hit the snooze button. Recognizing the clues helps you understand what’s driving your habits.
  2. Disrupt.
    Knowing the tips can cast out bad habits. If your alarm clock tells you to hit the snooze button every morning, place it across the room. Trekking on a cold floor is likely to break the napping habit.

  • Replace.
    Research shows that replacing bad behavior with good is more effective than stopping bad behavior alone. 2 Nowe zachowanie „koliduje" ze starym nawykiem i uniemożliwia mózgowi przejście w tryb autopilota. Decydując się na jedzenie owoców za każdym razem, gdy twój umysł myśli, że „ciasteczko" zastępuje negatywny nawyk pozytywnym zachowaniem.
  • Don’t complicate it.
    It’s usually hard to change a habit because the behavior has become easy and automatic. The opposite is true, too: new behaviors can be hard because your brain’s basal ganglia, (the “autopilot" part), hasn’t taken over this behavior yet. 3 Semplificare i nuovi comportamenti aiuta a integrarli nelle routine del pilota automatico.
  • Think long term.
    Habits often arise because they satisfy short-lived impulses, and the way you chew your nails can calm your nerves instantly. But short-term birthmarks often have long-term consequences, such as ugly, broken, or bitten fingers. centering long term while trying to change some habits will help you remember why you’re investing the effort.
  • To last.
    Research has shown that what you’ve done before is a strong indicator of what you’ll do next. This means that it is difficult to break established habits. But the good news is that if you stick to it, your new behaviors will turn into habits too. Perseverance Works – Getting up at 5am to run can be painful at first, but it will soon become second nature.
  • Let’s check back in with Mike. He tried again with all these suggestions in mind. This time she threw out the chips and replaced them with vegetables; when his brain craved salted fried potatoes, he found carrots instead. He promised himself that when he had the urge to kill some time on his cell phone, he’d disrupt the urge by picking up To Kill a Mockingbird instead (and if you look at his list, he’s killed two birds with one stone).

    Finally, Mike kept his gym bag in the car so he couldn’t forget it again — the first step toward forming a new 15-minutes-on-the-treadmill-during-lunch habit. (And don’t worry about Rex — it turns out his potty problems weren’t a bad habit at all, but a protest to get attention from a neglectful owner who played on his phone too much. This problem resolved itself.)

    So habits can be changed and, with some time and effort, healthy behavior can become second nature.Now get it so you can be healthy forever!

    Over the course of our lives, we’ve all developed behaviors or routines that have not served us well in our quest for happiness or success. Even though these habits have prevented us from achieving our goals, we often find it difficult to break free from them.

    Sometimes these negative behaviors become so routine that we perform them without thinking. But over time, bad habits will become an obstacle that will weigh us down, forcing us to accept that they are not good for us. We will soon touch an urgency to break free.

    „Łańcuchy przyzwyczajenia są zbyt lekkie, aby je wytouch, dopóki nie będą zbyt ciężkie, aby je zerwać".

    When we begin to touch the burden of our bad habits, we look around for a quick fix. We reach out to others for suggestions or answers on how to get rid of it. But the truth is that breaking bad habits depends a lot on "The man in the mirror"

    First, we need to be willing or motivated to change. So we have to change our attitude and attitude. This prompts us to decide to do things differently: break a habit or change it. Of course, we have to make a change by doing things in a new way or by using a new method.

    The mechanism for breaking bad habits or changing bad habits must come from within, not from others. This quote from former U. S. President Barack ObamaIt not only applies to a wide range of societies and cultures, it also addresses our needs:

    “Change will not come if we wait for another person or a different time. We are the ones we’ve been waiting for. We are the change that we seek"

    Here are 15 more motivating quotes that will inspire each of us to give up the bad habits that stand between us and our personal fulfillment.

    Inspirational quotes on how to get rid of bad habits

    „Porzucasz stare nawyki, zaczynając od myśli:"Uwalniam potrzebę tego w moim życiu"" – Dr. Wayne W. Dyer

    "How

    “There are no shortcuts for nurturing the movement toward wholeness other than drinking from the well of self-love" – Don Stapleton

    "How

    “You can’t change your future; but, you can change your habits, and surely your habits…will change your future" – Dr. Abdul Kalam

    "How

    “Saying NO to the wrong things creates space to say YES to the right things" – Mack’s story

    "How

    “TRANSFORMATION is much more than using skills, resources and technology. It’s all about HABITS of mind" – Malcolm Gladwell

    "How

    “We are what we do many times. Excellence, then, is not an act but a habit" – Aristotle

    "How

    “To change habits, we must study the habits of successful role models" – Jack Canfield

    "How

    “Ultimately, your state of mind determines your circumstances. To realize the outcomes you want, it is critical to recognize and experience the transition from our present thoughts, habits, and actions to new thoughts, habits, and actions" – Darren L. Johnson

    "How

    “Nothing happens until the pain of remaining the same outweighs the pain of change" – Arturo Burt

    "How

    “The secret of change is to focus all your energy NOT on fighting the old but on BUILDING the new" – Socratess

    "How

    “If you’re gonna make a change, you’re gonna have to operate from a new belief that says life happens not to me but for me" – Tony Robbins

    "How

    “REAL TRANSFORMATION requires true honesty. If you want to move forward – get real with yourself" – Bryant McGill

    "How

    “Starting something new or making a big change takes commitment, persistence and motivation… Doubts, fears and worries will only slow you down. center on doing your best now and celebrate every step of the way" – The doe of Zantamata

    "How

    “Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant" – Tony Robbins

    "How

    "Come puoi diventare una farfalla? You must want to fly so much that you are willing to give up being a caterpillar" – Stranger

    "How

    Ready to say goodbye to bad habits?

    Queste citazioni ispiratrici ci ricordano che l’autostima e i cambiamenti nel modo in cui ritieni siano necessari per rompere le cattive abitudini. Breaking down bad habits takes a process, NOT a reflex reaction.

    We must be willing to take our lives off autopilot to evaluate our habits, behaviors and attitudes. We should determine the most beneficial adjustments to our well-being and then implement them accordingly.

    Daily Power ► 15 inspirational quotes on how to get rid of bad habits

    "How

    Anything you are dissatisfied with in your life is the result of a bad habit that builds up over time.

    If you don’t have enough money, it’s because bad habits keep you from taking action and making money.

    If you are not as fit as you would like to be, it is because of bad habits that kept you glued to the sofa.

    Bad habits are like viruses that spread to all areas of our life.

    would you like to change it?

    The only thing that separates successful people from failure is effective habits.

    Che tu ti stia allenando per un’ultramaratona, avviando un’attività o gestendo un blog di successo, coltivare buone abitudini è la key per la padronanza. But that’s easier said than done.

    Most of us spend our entire lives under the control of external circumstances, instead of creating the life we ​​want to live.

    Developing good habits is next to impossible for us, as we spend every day rafting down the river of life without oars.

    Empowering habits allow us to take charge of our destiny by controlling our daily activities so that we no longer have to be a victim to the roller coaster of our touchings. The complex effect of these actions leads to the life of our dreams over time.

    Follow these 9 steps to turn success from uncertainty to inevitability.

    1. Take 100% responsibility for your life

    Our only true freedom is to choose our reaction and our approach to events that happen every day, especially when those events are beyond our control.

    To exercise 100% responsibility, choose to create empowering meaning for each event, find value in it, and move forward in a way that will improve your quality of life. This is instead of being a victim who blames, complains or complains about the circumstances.

    2. Define why they are convincing

    Without a good reason for you to change your habits, it’s next to impossible. Viktor Frankl una volta disse: "Those who have what to live for can put up with almost anything"

    I have adapted that to say “those who have a why to live for, will create almost any how" Celem twojego pragnienia zmiany nawyku jest paliwo, które będzie cię napędzać, gdy sprawy staną się trudne. È la forza trainante del cambiamento.

    3. Believe in your ability to be successful

    Henry Ford said it best:Whether you think you can or not, you are right."

    Faith is the source of change. The strongest force in human behavior is the need to act in accordance with our identity or beliefs about who we are. To change a habit, you have to believe that you can actually do it.

    One way to create this belief is to record all the successes you’ve ever achieved in your life. From learning how to tie shoelaces for the first time to graduating from high school, whatever it is, celebrate your accomplishments to show yourself that you are capable of greatness.

    Prove to yourself that you can do whatever you want. Anchor in this unstoppable state of trust, then condition the anchor over time.

    4. Be aware of your cycle of habits

    Researchers at MIT found that all habits are made up of three components: signals, routines, and rewards. If you drink a few beers every day after work and want to change that habit, think about how your actions fit into the cycle of habits.

    A signal could be coming home from work at 6pm. Routines can be taking off your shoes and coat, sitting on the sofa, putting your feet up and opening a beer. To calculate the reward …

    5. Experiment with different procedures that give the same reward

    Using the example above, the reward can vary. It can be a high alcohol level, get rid of work stress, or relax. La key per rompere le cattive abitudini è mantenere lo stesso segnale e ricompensa, ma cambiare la tua routine.

    To become aware of your individual cycle of habits, write down your tips, routines, and rewards as you cycle. Then experiment with different procedures that offer the same reward. The reward may not be what you think, so be sure to make it clear by writing it down every time you get used to it. Once you understand the pleasure of the behavior, then …

    6. Break the old patterns

    Often our habits are so conditioned by our being that we go through these patterns without any thought or awareness of what we are doing. Breaking old patterns creates space for new ones. Several ways to break this pattern are to shock yourself or say something outrageous that will make you laugh, or break it through some physical action.

    One woman placed a can of dog food next to the refrigerator to interrupt her diet whenever she searched for junk food. The possibilities are limited only by your imagination. The goal is to get you out of your programmed being by engaging in behaviors that shock you to change your state and facilitate the transition to a different pattern.

    7. Celebrate the little hits

    No matter how big or small it is, celebrate every victory. We are no different from Pavlov’s dogs; It is just as easy to condition an event-related response in humans as it is in dogs.

    By celebrating small successes, we will simply condition the relationship between a positive emotion and the desired habit, thus reassuring our subconscious that this new habit means pleasure. The emotion then begins to guide our actions, which over time lead to a new habit.

    8. Build a team

    Success is a team sport. Nobody does it alone. This is why programs like AA are so effective in helping alcoholics recover. That’s why some of the most successful people in the world, from Henry Ford to Tony Robbins to Napoleon Hill, have created the championship groups.

    The reason most people fail to change a bad habit is because they aren’t attracted to it. Find people who support you or use a stick. com and you will exponentially increase your chances of success.

    9. Maintain the new habit for at least 30 days

    NASA scientists found that the brain needs a continuous period of 25-30 days to create a new neural path. In one of the experiments, NASA ordered a group of astronauts to wear convex glasses that made everything look upside down for 30 days. To their surprise, they found that after 25-30 days, all astronauts started seeing the world right, even with glasses. In another study, half of the astronauts took off their glasses one day after wearing them for 15 consecutive days.

    It then took their brains another 25-30 days to form the neural pathway that made the world return to its place. To make a habit conditional on long-term success, practice the new habit for 30 consecutive days without interruption. center on one habit at a time to reduce overwhelm and increase your chance for success.

    Were you able to create new habits that are with you today?

    We’d love to hear your experiences on breaking bad habits in the comments below.