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Last Updated on March 1, 2018

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 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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