7 top ideas to make or break your regular habit
We all have habits, some are good and I won’t term it as “bad” but not very good sometimes. In due course of time, “habit” becomes “behaviour” and that occurs almost automatically. Hope you’ll agree with me that most of us have a habit that we would like to break or develop.
I won’t get into the argument of what is a “good habit” and what is a“bad habit” as what might be good to me might be bad to you and what might be bad to me might be good to you.”
Most people take about four weeks for the new behaviour to become a routine or habit. The following steps can simplify the creation of a new behaviour model.
1. First of all, you need to set a goal for yourself. Especially when you are trying to stop or break a habit, you should try to express your goal as a positive statement. For example, instead of saying, “I will stop eating junk food,” say, “I will adopt healthy food habits.” You must also write your goal. Engaging him with the paper helps him commit. It can also help if you tell someone you trust about your goal.
2. Decide on a replacement behaviour. (If your goal is to develop a new habit, then your replacement behaviour will be the goal itself.) This step is very important when you are trying to break a habit. If you want to stop a behaviour, you must have superior behaviour to put it in its place. If you don’t, the old pattern of behaviour will return.
3. Learn and stay on top of your triggers. Behaviours do not exist independently. Often a habit is associated with another part of your regular routine. For example, in the appetizer example, the trigger could be television or night reading. You automatically grab a bag of potato chips while you watch. Many smokers automatically light up after eating. Think about when and why you do what you want to stop.
4. Post reminders to yourself. You can do this by keeping notes in places where the behaviour usually occurs. You can use sticky notes and write your message for yourself on your laptop screen/computer monitor, a television screen, a mirror, a notice board, a billboard, a refrigerator, or another place where you will see it on a regular basis. You can also ask a family member or colleague to use a specific phrase to remind you of your goal.
5. Get help and support from someone. This is partly obvious. Any job is easier with help. This works even better if you can create a partnership with someone who shares the same goal.
6. Write daily confirmations. Write your phrase or sentence in the present tense (as if it had already happened) and write it ten times a day for twenty-one days. This process helps make your goal a part of your subconscious mind, which not only reminds you of the need to practice new behaviours but also maintains your focus and motivation.
7. Dare to succeed at set intervals. Stay focused on your goal one day at a time, but enjoy a little in one, three, and six months. The rewards don’t have to be big or expensive, and you should try to make it somewhat related to the goal. This gives you additional motivation and incentives.
These steps, of course, are not a guarantee of success. Depending on the habit, it may take several attempts to finally make a change. But if you stick to it, you can definitely do it. As I said in the beginning, in due course of time, “habit” becomes “behaviour” and that occurs almost automatically.
A habit (or won’t as a humorous and formal term) is a routine of behaviour that is repeated regularly and tends to occur…en.wikipedia.org
Do you ever find yourself standing at the refrigerator when you’re not hungry? Have you ever reached for the one food…www.psychologytoday.com
We are what we repeatedly do. Excellence, then, is not an act, but a habit. -Aristotle Introduction Have you ever…learningcenter.unc.edu
Last year, my New Year resolution was to go for a run first thing every morning. It started well: 1 January was a great…www.theguardian.com