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Why Forming a New Good Habit Is Easier Than Breaking a Bad One

Why Forming a New Good Habit Is Easier Than Breaking a Bad One

We’ve all got a few bad habits. No one’s perfect. Whether it’s eating too much candy, leaving everything until the last minute, watching too much TV, skipping workouts, or letting e-mails pile up at work, we all do things that go against our best interests.

So why don’t we just drop our bad habits? Every year, millions of us make New Year’s resolutions in a bid to change. Unfortunately, as you know, it’s not that simple. Our bad habits become a regular way of life. We start to say things like, “Oh, that’s just how I am!” and “It’s just what I do.” It can feel impossible to break a habit once and for all. In fact, the more you try to resist a habit, the more it can stick.

The science behind bad habits

We all repeat things that feel good, even if we know that they won’t help us in the long run. This is because bad habits such as drinking alcohol, eating too much sugary food, and spending too long in front of the TV trigger the release of dopamine, a feel-good chemical in the brain.[1] When your brain learns that a particular action makes you feel good, it compels you to repeat it in the future. Your bad habits serve a purpose. Although you might not like the end result, they give you a positive outcome in the moment. This is why they are so hard to kick.

If you develop the habit of slumping in front of the TV as soon as you get in from work, you will probably start skipping workouts, which becomes another bad habit. You might also start to snack in front of your favorite shows. Suddenly, you will have slipped into not one, not two, but three bad habits!

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It’s human nature to seek out rewards, even if they harm us. For instance, 70% of smokers say that they would like to quit but cannot do so, despite the fact that everyone knows that smoking is terrible for human health.[2]

What should you do instead?

Quite simply, you need to start building better habits and stop wasting time and effort trying to break free from your negative behaviours.

Stop judging yourself

You’ve probably already tried telling yourself to just stop with the bad habits and do better in future. Unfortunately, berating yourself only leads to a negative self-image and self-doubt. This kind of negative thinking can become a bad habit in itself.

Thinking about your own faults isn’t much fun. You may have noticed that when you try to break a bad habit, your mind comes up with all kinds of justifications as to why you should carry on doing the same old thing. Habits make you feel comfortable, remember? It’s hard to give that up. Moreover, if you’ve been engaging in the same old habits for months or even years, they will be firmly entrenched. This makes them hard to shift.

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For example, let’s say that you want to cut down on the amount of alcohol you drink each week. One of your bad habits is to have a large glass of wine every night just before you sit down for dinner. You could try scolding yourself, reading up on the dangers of drinking too much, and telling yourself sternly that you are “going to stop this week.”

Unfortunately, the most likely outcome in this situation is that you will feel uncomfortable at the prospect of giving up your bad habit, and possibly guilty or ashamed of having the problem in the first place. So how do you deal with these feelings? By carrying on drinking, of course!

Change your focus

You need to take a new approach. Instead of beating yourself up, it’s time to think about developing behaviors that can provide you with a sense of comfort without damaging your physical or psychological health. If you know that your new habits will help you feel better, you will be motivated to start them! This is much easier than trying to break a bad habit.

When identifying your bad habits and adopting new, positive behaviors, you need to think like a detective or scientist. Take a step back and look at the situation from an objective point of view. If this is difficult for you, pretend that you are trying to help someone else. This can provide you with a clearer perspective.

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First, think about the root causes of your bad habit. Why did it start, and what triggers keep it going? For instance, if you have fallen into the habit of eating high-fat microwave dinners after work, this may be because you went through a busy time in your life where you didn’t have the energy to cook a healthy meal in the evening. At the time, prepackaged microwave dinners may been an adequate temporary solution.

The next step is to devise new habits that will give you the same level of comfort. Ask yourself how you can make it simple to start putting your new habits in place.

Check out this guide for lots of tips on how to make a new habit stick.

Get into the habit of building better habits

We all know that bad habits are comfortable, but you can change!

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Remember, habits become more engrained over time. The more often you repeat an action – whether good or bad – the more likely it is to stick. This also goes for the habit-building habit too.

Once you’ve mastered the art of squeezing out bad habits with more positive behaviours, it will get easier and easier to build the life you want.

Featured photo credit: pixabay via pixabay.com

Reference

[1] Truthhawk: Why Do We Have Bad Habits?
[2] News In Health: Breaking Bad Habits

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on November 9, 2020

10 Good Habits to Have in Life to Be More Successful

10 Good Habits to Have in Life to Be More Successful

Habits are behaviors and patterns that you showcase by default. Many good habits to have will enable you to carry out crucial activities like taking a shower, brushing your teeth, and getting ready for work. 

Interestingly, you follow this routine every day without thinking twice. Your unconscious daily habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • Habits that you hardly notice as they have become a major part of your life, such as brushing teeth or getting dressed.
  • Good habits to have to be more successful, like eating healthy, exercising, and reading books.
  • Habits that are harmful, like procrastinating, smoking, or overeating.

Good habits are fundamental to becoming successful in life. Yet, as significant as habits are, some lack the knowledge of their capabilities.

While much of the emphasis falls on bad habits to break, it’s just as important to focus on good habits to have and cultivate in your daily routine.

Here, we’ll talk about 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to place yourself in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

2. Be Grateful for What You Have

It’s not uncommon to waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. The only strategy you have to stop focusing on your problems is to focus on what you have.

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Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Try writing a list of things you’re grateful for each day in a gratitude journal, or make it a habit to say one thing you’re grateful for when you sit down to dinner with your family.

3. Smile

Can you pause and smile before you continue reading this?

Now, here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile, or what’s called a Duchenne smile, is a good habit to have if you want to find spiritual, emotional, and mental peace of mind.[1]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. However, once you adjust yourself by putting on a smile, you begin to feel a new level of excitement and vibrancy.

4. Start Your Day With a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[2]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to “break your fast” with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles on a daily basis. You don’t have to run a marathon or lift tons of weights. You only need to engage in activities that oxygenate your blood and inject endorphins in your body, trying to squeeze in at least 15 minutes every day.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[3] He said:

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“I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.”

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time

Another good habit is the act of managing your time effectively. This goes a long way toward impacting your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life[4].

Good habits to have: Time management tips

    So how do you manage your time effectively?

    Here’s Jack Dorsey’s recommendation in one of the Techonomy events:

    “I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

    And this is Dorsey’s weekly theme layout:[5]

    • Monday – Management
    • Tuesday – Product
    • Wednesday – Marketing and growth
    • Thursdays – Developers and partnerships
    • Fridays – Culture and recruiting
    • Saturdays – Taking off
    • Sundays – Reflection, feedback, strategy, and preparing for Monday

    No wonder he was able to run two companies when others were struggling with one job.

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    Check out more time management tips here: 7 Effective Time Management Tips To Maximize Your Productivity

    7. Set Daily Goals With Intentions

    Everyone has goals, whether they relate to business or personal life. The truth is, we’re all tending towards a particular direction. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that help you develop short-term goals that are essential for your success.

    Long-term goals may not give you the motivation you need to keep on, but when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

    Here’s the main truth: Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

    “What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

    8. Seek Inspiration

    It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

    A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning (after meditation), watch some motivational videos, and let the story of great leaders inspire you.

    Establish what Anthony Robbins called the “hour of power.” Determine how many minutes you spend, but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

    Michal Solowow, an investor and the founder of Mitex, puts it this way[7]:

    “The problems I encounter in everyday life motivate me to find solutions. This is a self-propelling mechanism. Becoming a billionaire was never a motivating factor.”

    9. Save Steadily, Invest With All Prudence

    I can’t exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

    However, it is not enough to save, and you must invest your funds and be wise with them. If you pay attention to this now, you will set yourself up for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

    If you’re looking for a simple way to save money, check out the following video:

    10. Budget and Track Your Spending

    Benjamin Franklin warned of taking the precaution of little expenses. He said:

    “A small leak sinks a great ship.”

    It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

    Budgeting is a good habit to have, and it can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future instead.

    The Bottom Line

    Endeavor to start developing good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you will achieve your goals.

    More About Cultivating Good Habits

    Featured photo credit: Andrijana Bozic via unsplash.com

    Reference

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