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How to break bad habits
Here are some tips to help you overcome your habits:
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Create a plan
Studies show that having a conscious plan helps you get started with overcoming bad habits. You cannot just say "I'm going to stop wasting time surfing the Internet" and expect to succeed. You have to come up with a concrete plan to make this happen.
A good way to do this is to incorporate habit-breaking into your personal goals. This helps you ensure that you review your progress on a regular basis, and work on your most damaging habits first.
Develop self-discipline and self-awareness
Studies have also found that constant self-vigilance is necessary to break a bad habit. This means watching yourself for slip-ups and reminding yourself of the need to break the habit in the first place.
To do this, work on your self-discipline and willpower so that you can develop the persistence and motivation you need in order to stop the behaviour.
Also build self-awareness to stay aware of how you are thinking and feeling. Self-awareness is also key to recognising your bad habits in the first place.
Put obstacles in place
In his 2010 book, "The Happiness Advantage," positive psychologist, Shawn Achor, says that you can break bad habits by putting obstacles in place that stop you from carrying out the behaviour.
For example, if one of your bad habits is to check Twitter when you should be working, you could disconnect from the Internet by using software applications such as Freedom and Anti-Social to block access to it; or move desks, so that people who are passing can see your computer screen.
You also need to avoid the people, places or situations that trigger the bad habit, if this is appropriate.
Reward yourself
To break a bad habit, it is helpful to reward yourself for engaging in the positive behaviour.
The reason rewards are important is because when you stop the old behaviour you would not get that all-important dopamine surge; however, the reward will give it instead.
Over time, your brain will start to associate this new, positive behaviour with the dopamine surge coming from the reward.
How you reward yourself is up to you, but make sure that it is something that you truly want and will enjoy.
For example, if you are trying to stop being late, your reward for arriving at work on time could be a gourmet coffee. Then, after a week of arriving on time, you could treat yourself to brunch at your favourite café.
Involve others
Finally, consider asking people such as your colleagues, family members and friends to help you break your bad habits.
Share your goals with them, and ask them to tell you if you slip back into your old ways. This will provide further accountability and boost your motivation.
Credit: mindtools.com
