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Last Updated on February 1, 2018

How to Program Your Mind to Kick the Bad Habit

How to Program Your Mind to Kick the Bad Habit

As you’re reading this, you may be checking your phone or Facebook, slouching in your chair, or snacking without thinking. Perhaps you’re reading this right before bedtime even though you know that the light from your electronics can negatively impact your sleep pattern.[1]

We are all guilty of some of these things from time to time.

The Love-Hate Relationship With Bad Habits

Having bad habits doesn’t make someone a bad person— even if you are aware that your behavior could have a negative impact on your health or well-being. If you are having trouble making a change, you’re likely telling yourself one of two things:

  • I’ve been [insert your habit here] for such a long time, and it doesn’t seem to be affecting my life that much. It would take too much effort to quit, and I don’t think it’s necessary.
  • I’ve been doing this for so long that I don’t know any other way to function. I don’t think that I can quit.

Bad habits have become so ingrained in everyday behaviors that it is bound to be tough to change them. These routines are such a part of life that even knowing the potential negative impacts might not be enough to change them.[2]

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For example, a stressful phone call at work could be a trigger for you. The stress might make you want to eat an entire bag of chips. That bag of chips gave you some level of satisfaction. The reward is happening on a chemical and hormonal level in your body. Even though you know that snacking excessively is unhealthy, your body may crave junk food whenever you are under stress.[3] Before you know it, for good or for ill, you’ve initiated the process of habit-formation.[4] Oftentimes, this version of autopilot is a form of escape.

Maybe you smoke because you feel that it helps to relieve your stress. Perhaps you slouch chronically because you are fatigued, and it seems easier to slump over than sit up straight. Bad habits provide with some form of comfort which can make them tough to break.

Imagine I had two offers for you, the first offer was giving you 100 dollars today, and the second offer was giving you 1000 dollars but only 7 years later. Which offer would you take? Even though you know that you can get more money if you wait, you’re likely to take the first offer because you don’t like to delay the reward.

Instant gratification has always been the greatest enemy when it comes to breaking bad habits. Knowing something can have a negative effect is never enough to make someone quit. Bad habits exist because they are actually making people feel good.

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How to Break up With Bad Habits

Here are three proven steps to get over bad habits once and for all.

1. Take your mind away.

After you’ve made up your mind to quit, and you’ve found your alternative, commit to quitting your bad habits by going mindless every time a bad habit trigger appears.[5] Committing to change means that you can’t make excuses and you can’t give yourself any room to convince yourself why you can just skip it once. Don’t think whether you should do the bad habit or not, just don’t do it no matter what.

For example, if you want to eliminate your incessant slouching at work, you have to tell yourself that you aren’t going to slouch while you’re working no matter what. Just stick to sitting up straight, no excuses on why you can slouch for a while.

2. Be super aware whether you have done the bad habit every day.

Write down how things are going with your commitment.[6] It’s easy to lose track of progress if you don’t make a note of your behaviors.

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You are bound to slip up when you are turning over a new leaf. Writing down your behaviors might reveal patterns related to these moments of weakness. If you can spot the pattern, you may be able to disrupt it.

3. Have a strict reward and punishment system.

Reward yourself when you stick with your commitment. Maybe you will allow yourself to take a five-minute dance break or eat a cookie with your lunch in exchange for not mindlessly chomping on snacks at your desk. Your reward doesn’t have to be costly, but it should be valuable to you. The only stipulation is that you can’t reward your good behavior with the bad habit.

Designate a consequence for engaging in the negative habit. The consequence doesn’t need to be emotionally damaging. It just needs to cause enough discomfort or inconvenience to make you think twice about falling into old patterns.

People have been doing this for decades with the “swear jar.”[7] Every time they say a bad word, they have to sacrifice money to the jar. You could come up with your own version of the swear jar or find some other consequence that will motivate you to stay on the proper path. Maybe every day that you snack on candy at your desk, you have to take your friend out to a healthy lunch. Having to incur this extra cost and effort will keep you accountable.

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Your system of rewards and consequences are transactions that can help you eliminate your bad habits and automate the good ones.

Train Yourself Like a Dog (for a Good Cause)

Ultimately, you’ll want to train yourself to do the right things the way that Pavlov’s dogs salivated automatically when they heard a bell ring.[8] The dogs salivated (their routine) without thinking because they had been classically conditioned to associate the sound of the bell ringing (a trigger) with food (their reward).

Don’t let a fear of failure stand in your way. Even if you have been engaged in a bad habit for years, it is still possible to eliminate the unhealthy behavior. Know that it may not be easy at first, but eventually the good habit will become your natural response to the trigger. The commitment to break bad habits could lead you to a healthier and more successful future. The change can start today.

Share to those who love instant pleasure too much, there is actually a way out.

Featured photo credit: Stocksnap via stocksnap.io

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on December 13, 2018

There Is More to Life Than  ____________

There Is More to Life Than  ____________

I decided to leave the title of this article open ended, because I’d like you to fill in what words best fit that blank. We’re all unique individuals from different walks of life, and in different stages of life; so, that sentence will have a different meaning for each of us.

If you’re a busy working professional, why are you working in the job that you have now?

Is it because it’s something you’re passionate about and brings you a lot of satisfaction? Or, is it because you studied that in college and just found a job that hired you for those skills? Perhaps it’s because of the money that you’re earning, or know you can earn down the line?

What if you’re about to retire? You’ve got, say, 2 to 3 more years before you hit your ‘deadline’ for retiring. Have you done all that you’ve wanted to do in the past 30-40 years? Any unfulfilled goals or dreams? Are you happy with the outcome of your life to date, all the decisions and/or risks that you’ve made thus far?

I’m sure many of us started working after college in hopes of earning a good living–to be financially stable and able to afford the ability to experience and do things that we love. We start establishing a career, and with time, tick off boxes on our bucket or ambition list. As you look back on the last couple of years, just how much of your time has been spent doing things that you enjoy and love–the things that give you a great sense of fulfillment and meaning?

Have you become a slave to the economy, a slave to your work, or a slave to your kids? Or have you found a balance between work and pleasure?

When is Enough Ever Enough?

Sadly, many of us live to work.

Realists would argue that if you truly want to work to live, you still need the finances to back that up. No money no talk. That is how the world runs today. So if you don’t earn or make enough dough, it’s hard to truly enjoy life; it’s hard to be happy without money.

So, in this quest to provide just that, many of us end up spending our whole lives pursuing wealth and a life of status and material wants. But, is it ever enough? Is there such a thing as having too much money? And, at what expense?

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Many wealthy entrepreneurs, millionaires and even billionaires have come to agree that money doesn’t bring you all the happiness in the world. It’s good to have, but it doesn’t truly satisfy all desires. There comes a point where you would have ‘had it all’ and still feel a sense of emptiness: an empty void that needs to be filled, not with money or material possessions.

So the question is then, what more is there to life if not for financial stability, status or material possessions?

How do we make work a part of life instead of having it consume our life entirely? Perhaps we need to go back to look at the word life itself.

What is Your Purpose in Life?

What is the nature of life? What does life mean to you? Is there a purpose?

If we seek jobs, all we will find are jobs. But if we have a sense of purpose in how we are productive; if we seek a calling, then we will find more than a job. We will find our contribution to humanity and we will find more to life. Would you agree?

Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, enhances self-esteem, and decreases the chances of depression. So it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

Meaning is not only about transcending the self, but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive affect and feelings of pleasure are fleeting. The amount of time people report feeling good or bad correlates with happiness, but not at all with meaning.

Have You Been Going on a Wild Goose Chase?

Ironically, the single-minded pursuit of happiness is leaving people less happy. “It is the very pursuit of happiness, that thwarts happiness”, according to Viktor Frankl, a famous Austrian Neurologist and Holocaust survivor. Going back to the common example of pursuing riches in order to be happy is exactly what makes many so unhappy.

So again, look at the statement “There is more to life than ______.”

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Have you answered it meaningfully? If you’ve read on this far, and are now wondering how to take that first step to figuring out what your true purpose is in life, fret not; I’m here to help you reframe your mind and actions, so that you can embark on a journey of finding true meaning to your life.

Everything that you can do and accomplish in life are bounded by 7 Cornerstone Skills. These are the true essentials needed to achieve excellence. They’ll put you on a path that gives great meaning and satisfaction in life. And, the best thing of all? They already exist in each of us. We just don’t always make the most of it, or sometimes we aren’t even aware of the power that each of these skills have to help us in life.

On it’s own, each skill is unique and can help you through different stages of life, or problems. But as a whole set, these 7 Cornerstone Skills will give you full transformation over any situation. No matter what phase of life you’re in, what you’re striving to achieve, or what feel you’re lacking, your pursuit of meaning in life will be much faster when you’re able to make use of not one, not two, but all 7 Cornerstone Skills.

The 7 Cornerstone Skills

So let me give you a glimpse into what these 7 Cornerstone skills are.

Creativity

Creativity empowers you to find unique solutions to problems, and see things in ways that you least expect.

It goes beyond the artistic impressions and aesthetics, and is a crucial building block of change.

Learning

Without Learning, you will not be able to advance and progress in life. Yet, there are many of us who always fall behind not because they don’t have the intellectual ability, but because they don’t know how to learn effectively.

Memory

And then we have Memory, one of the most vital components, because without that you have nothing to fall back on, nothing to gain from all the learning or experiences that you’re exposed to on this earth.

And with an ever increasing amount of information available, how can you store up as much knowledge as you can without overloading?

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Focus

And with any and everything that you do, a certain amount of Focus is always given.

Whether it’s the career ladder that you’ve been climbing, or the responsibility of being a parent, Focus is a flow that allows you to push towards the progress that you’re striving for.

Without focus, we find ourselves lost, demotivated and stuck in a rut.

Motivation

Many of us aren’t happy in life or with our jobs and responsibilities because we lack Motivation, and an overarching purpose as I already mentioned earlier. Motivation helps drive you forward, and gives you the focus achieve your purpose.

Habits

If you realize, every new day that comes is filled with routines. Whether it’s getting ready for work in the morning, putting your kids to bed in the evening, or setting aside time during the weekends for family time and activities, it all happens as a result of habits that you’ve built over time.

Therefore Habits dictate a big part of your life. Pursuing happiness, money or meaning all have a dependency on your habits. If you find yourself being controlled by bad or negative habits, it’s more likely to hinder you from being productive and reaching those goals.

Time

This also ends up leading to bad use of Time, or poor time management.

You might feel like you haven’t built a stable career yet because you lack proper time management. You find yourself spending a lot of time being busy, yet producing little outcomes.

Or certain habits might be consuming time that you can be using for other more productive tasks.

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Perhaps you’re on your way to retirement, and feel like it’s too late to find new meaning to your life. There’s not much time left to embark on a new journey again.

Are You Ready to Live Your Best Life?

The simple fact is, that if you can sharpen these 7 Cornerstone skills, you will realize that finding meaning in life, or reaching the goals and ambitions that you’ve set out for yourself, no matter what stage of life you’re in, is very attainable.

There is no magical method to having life figured out. The skills have always been there since day 1, you just need to know how to use it to the best of your advantage.

And I’m here to show you just how you can do that. Lifehack is all about equipping you with the best and most effective ways to increase your productivity, motivation and focus to achieve true Purpose in life, in as little time as possible.

Embark on a transformational journey with us as we show you how to learn and improve your 7 Cornerstone Skills so that you’ll come out a new person, ready to either pursue your existing goals at a much quicker rate, or to find new goals to pursue without being limited by time, age or responsibilities.

If you’ve been wanting a change, or been stuck in a rut for a while now, here is your chance to get started on pushing towards progress again.

Anyone can transform, anyone can change. Are you ready to live your best life? Click here to start your journey!

 

Featured photo credit: Caroline Hernandez via unsplash.com

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