What are habits?
Habits are automatic sequences of actions that we enact, often with very little conscious decision involved. We may know what we are doing, but do not consciously think about whether or not to do it. Typically, we may notice that we are enacting a habit but do not remember deciding or even initiating the action.
Good habits are positive and useful. Bad habits are negative and problematic. Habits can also be neutral, having neither helpful nor harmful effect.
However, once ingrained (or 'habituated'), habits can be very hard to prevent or give up. This can be problematic for bad habits.
Below are some tips if you have fallen into bad habits while self-isolating and how you might change your behaviours to change your bad habits.
Good habits are positive and useful. Bad habits are negative and problematic. Habits can also be neutral, having neither helpful nor harmful effect.
However, once ingrained (or 'habituated'), habits can be very hard to prevent or give up. This can be problematic for bad habits.
Below are some tips if you have fallen into bad habits while self-isolating and how you might change your behaviours to change your bad habits.
Map out your bad habit
The first step to breaking a habit is to figure out your triggers. If the habit is procrastination or stress eating at work, for example, pay attention to the circumstances surrounding you when you do those things. Do you have a big project you’re trying to avoid? Do you have too much on your plate to manage? Once you know your triggers, try to identify the behaviours you engage in when you are acting out. Do you check social media instead of doing work? Do you snack on sweets during challenging assignments? Choose the right approach Will you quit that bad habit all at once, or slowly over time? Make sure that you pick the approach that works best for you. Pay a Fine for Every Bad Habit Fines can add up, and they can hurt! Paying a self-imposed fine is one of the ways you can make bad habits painful. Perhaps, if you are willing to pay a monthly fee for a credit card, you can similarly fine yourself at home for habits you fail to break. |
Create a plan
Studies suggest that conscious planning can make it easier to overcome bad habits. Work on one bad habit at a time, incorporate it into your personal goals and keep track of – and celebrate – your progress. Involve others
Share your goals with family members, friends and colleagues and ask them to tell you if you go back to your old ways. |
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Put obstacles between you and your bad habit
For example, if you check social media when you should be working, use applications that block access to the internet. Also avoid the people, places or situations that trigger your bad habit. Be persistent and patient That’s the name of the game, of course: realising that it will take time for the new brain connections to kick in, for the old brain-firings to calm down, for new patterns to replace the old. Don’t beat yourself up for slip-ups or use them as rationales for quitting. Take it one day at the time. |
Don’t let slipups derail you
Don’t be too hard on yourself if you slip up… keep going and don’t give up! Remind yourself regularly why you want to break the habit and remember: it took time for your bad habit to form and it will take time to break it. Engage in positive behaviours Replace bad habits with positive behaviours. For example, if you want to stop criticising, make a conscious effort to praise instead. |
Change Your Passwords
Puzzled? It helps to change your passwords to commands that remind you of the change in the habit you are trying to achieve. For example, if you want to stop smoking, change your password to “quit smoking”. It is believed that every time you type out this instruction, you are reinforcing the need for change in your brain, making it slightly easier to achieve your goal. Reward yourself As you start to beat your habit, give yourself a little treat once in a while so that you feel good about the progress you're making. Choose something that you truly want and will enjoy. Over time, your brain can start to associate your new, positive behaviour with the reward, and this will reinforce your new "good" habit. |
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