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Published on November 7, 2019

How to Stop Bad Habits: 9 Scientifically Proven Methods

How to Stop Bad Habits: 9 Scientifically Proven Methods

Have you ever imagined why some individuals maximize every aspect of their lives?

When they establish goals, they always attain it. It could be a goal to break an addiction, work out more, or to achieve financial freedom.

Do you find it challenging to replicate their successes? Perhaps, you even make some attempts for a while, but then you give up before you could reach the target.

If you experience that consistently, you can quickly become frustrated, but you don’t have to give up.

But how long does it take to break a bad habit? Some researchers recommended a 21-day plan to permanently get rid of bad habits. Others suggest a month plan or even 3 months. The most crucial factor is to follow through whichever timeframe you choose.

In this article, I will share with you 7 proven strategies on how to stop bad habits permanently.

1. Make the Negative Habits Obvious

If you desire better habits, the best approach is to make those habits visible. This strategy also applies if you are devising strategies on how to stop bad habits.

Cues are very crucial in habit formation. James Clear, in his book Atomic Habits, recommended the use of Habit Scorecard. This is an easy exercise that helps you become conscious of your behaviors daily.

The first step is to pen down a chronological list of your daily habits. Then, you rate each habit as an “effective,” “ineffective,” or a “neutral habit.” The importance of this strategy is that it assists you in discerning the relevance of each habit in your personal growth.[1].

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Now that you have a list of habits, the next thing is to take the negative habits out, which leads to the next point.

2. Start from Simple to Complex

Everybody wants to generate a significant change as fast as they can. They want to work out for 1 hour every morning, reflect for 20 minutes when they have been managing to meditate consistently for 5 minutes, switch to eating a healthy diet.

The challenge is it will always require strong willpower to achieve any bigger goal. Willpower is like your muscles. It becomes tired, the more you exert it. And when it retires, you will give up on achieving your goal.

The best approach is to take out the single target, then make progress towards a higher target. You can start by dealing with the bad habits from the less serious to the more severe.

3. Create a New Environment for Good Habits To Grow

Several studies show that our environment influences our habits. The basis is that you depend more on what you see (visual cues) than other senses of perception. This is no doubt why visual cues define our behavior.

To stop bad habits, you need to focus on positive cues that reinforce good habits. Another approach is to build new habits and stop exposing yourself to cues that will strengthen negative patterns. You will find it easier to avoid temptation than to resist it.

For instance, if you want to read more books than you watch the TV, keep the remote control in another room, and position books at every corner of your house and your office.

4. Identify the Consequences of Bad Habits

Bad habits have grave consequences. According to WebMD, bad habits affect nearly every organ of your body. They can lead to cancer, stroke, emphysema, diabetes, heart disease, bronchitis, and other health problems. Bad habits can increase the chances of eye problems, tuberculosis, and several immune disorders such as rheumatoid arthritis. It becomes easy to stop those bad habits when you are aware of their consequences.[2]

5. Make Bad habits Difficult and Painful

Do you want to eliminate those nasty habits? Then, attach an instant cost to each action or make those unhealthy behaviors difficult.

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James Clear again recommended ‘a habit contract’. This is a written agreement where you stipulate commitment to a specific habit and the punishment for not meeting up. You will also identify two individuals who will serve as accountability mentors to append on the written agreement. In this same way, make good habits simple and attach rewards for practicing them.

6. Change Your Mindset

Whenever you are devising a strategy on how to stop bad habits, use a ‘scientist and subject’ mindset. You will need to consider each action as a behavioral experiment where every challenge offers useful data for the subsequent step.

Direct your energy on how to stop those bad habits daily instead of focusing on the long-term. If you follow the process, the outcomes will show up as outcomes of your daily efforts.

7. Associate with Supporters

The individuals you associate with have a significant influence on your habits. According to a study published in the New England Journal of Medicine, if your friend becomes obese, you stand the risk of obesity by 57% even if that friend lives some miles away. [3]

Other studies also added that we tend to adopt the same lifestyle, goals, and aspirations of the company we keep. If you want to stop smoking, you need to dissociate yourself from friends who smoke.

8. Practice Positive Speaking

Peradventure you have made these statement in the past:

‘This situation is seemingly hopeless.’

‘I don’t think I can go through this.’

‘I will never be able to break through this situation.’

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‘I will give it a shot, but…’

‘It’s just disgusting.’

If you have made any of these statements, then you have been reinforcing bad habits. Psychological studies have found that the subconscious provides meaning to what it hears. Your thought pattern and your body will align with your words. Thus, if you desire more success, peak performance, and more connections, begin to speak positive words every time you open your mouth.

The power to stop bad habits is in your words. The ability to make a good impression and create opportunities is in the words you speak.

9. Meditate to Knock Out That Bad Habit

Your life derives definitions from what you repeatedly do, not what you do once in a while. Thus, developing a knock-out strategy on how to stop bad habits is a must and not an option for total transformation.

A lot of individuals have at least one or two bad habits they wish to discard. Some people are heavy smokers, and they want to quit. Some others aspire to minimize their consumption of sugar and alcohol. Some people are also battling with less dangerous habits such as nail-biting, nose picking, and they find it difficult to let go.

Several practices exist on how to stop those bad habits. Meditation is of them.

People who practice mindfulness and meditation achieves two things:

First, they become more self-aware. As you start to meditate, you progressively penetrate each layer of your being and move beyond the delusions and lies that you often believe about yourself.

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Second, they focus on reality and what they desire. Meditation assists in identifying what will satisfy you beyond what those bad habits can. You will learn how to stop bad habits by visualizing reality while discarding the bad behavior.

In a recent study, researchers Marlatt, Rose, Pagano, and Marques studied the impact of meditation and other organized relaxation exercises among heavy social drinkers.[4] They discovered that the respondents who have histories of substantial social drinking but began to engage in meditation experienced a significant decrease in the consumption of alcohol. This means meditation can help on how to stop bad habits and illicit personal improvement in your behaviors.

Final Thoughts

Bad habits will prevent you from reaching your full potentials. Establish a commitment timeline to avoid procrastination and excuses. It could be a 21-day or one-month timeframe.

It takes a higher force to dispel an effect. It takes words to overcome thoughts. Habits are the outcome of a cycle. It starts from a feeling(positive or negative), it culminates into a thought(positive or negative), then leads to action. An action is a thought that implement. Repeated action forms a habit.

If you don’t like the outcome, block the source, which is the feeling by speaking the right words.

Your words empower you to take control of how you feel. If you need to wake up early, for instance, you need to tell your body to rise and shine. If you don’t, your feeling will entice you to sleep more.

Learn more about breaking bad habits and sticking to good ones:

Featured photo credit: Jason Briscoe via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

10 Real Reasons Why Breaking Bad Habits Is So Difficult How to Create a Habit of Continuous Learning for a Better You How to Learn Quickly And Master Any Skill You Want How to Improve Memory: 7 Natural (And Highly Effective) Ways How to Increase Brain Power, Boost Memory and Become 10X Smarter

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Last Updated on November 5, 2019

5 Learning Management Systems (LMS) for Effective Learning

5 Learning Management Systems (LMS) for Effective Learning

Businesses rely on talent to generate and sell value. Without skilled people to create its products, manage its operations and execute its strategies, a business would inevitably fizzle out of the game and leave better-staffed competitors to take the field.

This is the reason why ambitious companies go great lengths to attract top talent,[1] shelling out millions of dollars in the process and bending traditional work policies just to bring highly skilled but demanding candidates into the fold.

Clearly, the contours of business are changing. But so are the demographics of work.

Millennials have become the dominant generation in the job market in terms of population, and some have already transitioned into leadership roles. Most millennials consider opportunity to learn and grow more important than overall compensation.[2]

Companies also today expect employees to come equipped with razor sharp business acumen.[3] Unfortunately, there is an alarming discrepancy between the actual skills businesses need and those currently possessed by job candidates.

To stay in the game, employers need to continually upgrade their training and skills development strategies to cover the entire employee lifecycle.

What are Learning Management Systems (LMS)?

Learning management systems are software-based solutions for authoring, presenting, consuming, storing, and tracking educational content and training materials. These systems aim to centralize all instructional content (e.g., lessons, training modules, instructional videos, presentation slides, worksheets, online quizzes, ebooks, takeaway notes, etc.) in one place.

LMS enable instructors to design and deliver learning experiences to students, with the added capability of evaluating the effectiveness of the instructional materials and grading the learning progress of students.

On the other side of the equation, learners use LMS to develop skills and acquire new knowledge virtually anytime and anywhere via the different channels and content formats made possible by digital technology.

Over the years, a wide range of features and technologies have been integrated into learning management systems to help enhance the experience of training designers, instructors, and learners. These include cloud and mobile technology, artificial intelligence, responsive design, scheduling, gamification, data analytics, and interoperability with other applications.

5 Best All-Purpose Learning Management Systems

There are dozens of LMS vendors catering to the general market or to specific segments such as K-12 learning, higher education, and corporate training.

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With so many options available, selecting the right LMS solution for your needs can be complicated and costly, especially when you end up adopting a platform that doesn’t exactly match your goals or requirements.

Short of conducting a comprehensive audit of your needs and finalizing a learning roadmap, the safest bet would be to adopt full-featured but affordable LMS solutions.

Based on user reviews, here are the 5 best LMS to help people gain knowledge, build skills, and achieve mastery:

1. Canvas Network

Launched by Instructure as an open source software in 2011, Canvas is an end-to-end cloud-based service originally engineered for the education sector.

Widely adopted for K-12 and Higher Ed learning, Canvas can be repurposed for anything that involves an instructor, a subject matter, and a student.

Used around the world by people of all ages and organizations of all types, Canvas arguably has the largest learning and support community in its class. It works on desktop computers, tablets and mobile phones.

To get a glimpse of the platform’s fresh interfaces, you can visit the Canvas Network, a learning community that provides educational and instructional materials created by colleges, universities, corporate businesses, independent course developers, and other knowledge-sharing entities around the world.

Hosting hundreds of interesting topics from data science to horticulture, the learning network also serves as evidence to the scope, capabilities, and popularity of the Canvas LMS platform.

Canvas is hosted on Amazon Web Services (AWS) infrastructure, which enhances the platform’s reliability, speed, scalability, and overall online performance.

Additionally, platform adopters enjoy a low-risk environment since cloud-based solutions require no hard stops for version updates, upgrades, or system migrations.

The Canvas website does not show a price matrix but says the service adopts a simple formula for computing fees: a one-time implementation fee and an annual subscription fee based on total number of users. It also promises free basic services for teachers who want to use the platform.

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In addition to Canvas, Instructure also offers Bridge (an LMS designed for corporate environments), Arc (a video platform for online learning), and Gauge (an assessment management system).

Check out this video if you want to learn more about Canvas Network:

2. Google Classroom

This free service from Google aims to improve the teaching and learning process using cloud technology, web apps, workflow simplification, and seamless communication between students and instructors.

Using Classroom, educators can easily create and schedule classes, distribute assignments, send feedback, and grade quizzes all in one place. By streamlining processes, Classroom helps teachers save time and organize classes more effectively. Both students and teachers can also work using any device anytime and anywhere.

Classroom works perfectly with other Google tools, having been launched initially as part of Google’s G Suite for Education. This LMS solution taps Google Drive for content storage and distribution, as well as Google Docs, Sheets, and Slides for the creation and sharing of instructional materials. Meanwhile it integrates Google Calendar for scheduling and Gmail for communication.

With G Suite, other communication channels such as chat messaging, video conferencing, and a dedicated website are enabled.

Easy to set up and manage, Google Classroom is free to use. One of my very first courses was actually hosted on Google Classroom.

Going beyond the classroom environment, Google offers G Suite Enterprise for Education for large institutions. This suite provides enhanced search and analytics capabilities as well as advanced tools for enterprise communications.

3. Moodle (Modular Object-Oriented Dynamic Learning Environment)

If budget and capability equally top your list of LMS adoption criteria, then Moodle might just fit the bill. Which is to say there’s none (i.e., bill).

Moodle is a free and open-source learning solution for distance education, workplace training, flipped classrooms, and other pedagogical environments.

It is also a full-featured LMS supported by a robust community and a thriving developer ecosystem. Not surprisingly, Moodle is used in more than 15 million courses by more than 130 million users in 230+ countries.

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Among other things, Moodle enables administrators and educators to create a dynamic and dedicated website to host organic, easily accessible, and highly customizable courses that can be experienced on desktops and mobile devices anytime and anywhere.

Moodle provides a personalized and intuitive dashboard as well as a host of collaboration tools for content designers, teachers, and learners. A universal calendar, an efficient file management system, an automatic notification system, multimedia integration, and a progress tracking tool all come with the package.

Check out this video if you want to learn more about Moodle:

4. Absorb

This platform recently bagged PC Magazine’s Editors’ Choice Award for Best LMS.

Co-designed and built by former course authors, Absorb takes learning experience to the next level. This turnkey LMS solution is responsive, full-featured, and highly customizable for maximum impact.

Course developers can orchestrate a wide range of experiences depending on audience or learning situation. In addition to surveys, polls, and e-commerce integration, Absorb supports formal online learning and certifications standards such as AICC, SCORM, and Tin Can.

The user interface can also be modified to match the learner’s location, group, or department, allowing for a different look and feel for customers, channel partners, management trainees, and newly hired employees.

Absorb supports all personal computing devices from desktops to mobile phones. There are also native or hybrid apps for iOS and Android.

The only possible drawback to the platform’s powerful feature set is its pricing. The service reportedly implements a flat, one-time setup fee depending on your business and training requirements. According to the site, any plan comes with a dedicated success team for your account.

Although small companies are welcome to try, midsize to enterprise-scale organizations are probably the best segment to readily adopt this LMS solution.

Take a look at some examples of Absorb in this video:

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5. Watershed Collaborative

Created by a group of educators, this nonprofit rethinks the priorities of an LMS, asserting that too many systems miss the most essential elements of what makes learning stick. They promise a better user experience – emphasizing Learning before Management and System.

Watershed aims to support an inquiry-based learning experience through an integrated mix of online and in-person learning strategies and interactions designed expressly for teams – including collaboration, reflection, and dialogue.

While Watershed was founded initially to serve the K-12 education market, the company has since expanded its scope to cater to all types of teachers and learners with its video-rich, state-of-the-art platform.

If you’re a mission-driven educator, content creator, institution, or business, this LMS may be the one for you.

Watershed specializes in assisting you with the instructional design of courses and provides content production services to ensure top-quality video assets with lasting value. Their LMS makes it easy for course creators to continuously update and tailor content to support small and large groups, while ensuring the technology and instructional strategy supports communities of learners.

Pricing varies based on products and services, but revenues support the nonprofit’s ability to make its platform and courses available at little or no cost for high-need educators and educational settings.

Honorable Mentions

There are dozens of LMS vendors in this growing market and the brands included in foregoing list are by no means the only viable options for companies or learning institutions looking to upgrade their learning infrastructure.

Many other excellent services are worth checking out. These include:

  1. Docebo is an LMS designed for hyper-engaging students, employees, customers, and other learners. The system helps organizations identify and resolve competency gaps with strategic learning interventions.
  2. Cornerstone OnDemand is a talent, training, and performance management solution offered as an SaaS (Software-as-a-Service). This service enables learners to create personalized playlists of instructional content.
  3. Lessonly is an LMS solution that makes it easier to recall and reinforce whatever skills or knowledge you have learned through quizzes, coaching, and constant practice.
  4. Skillsoft is an online training and corporate learning platform developed by a two-decade old and billion-dollar company with the same name.
  5. D2L BrightSpace is a learning management system that has all the basics for delivering excellent, rich-media experiences for classroom or workplace training.

Conclusion

There are many ways to learn but some are more effective and meaningful than others. Whether you are a teacher looking to enhance classroom learning or an HR manager creating a long-term talent development plan for employees, the key to impactful learning is to understand and bridge the needs of learners, the goals of your institution, and the actual capabilities of the learning tools you are considering.

Note that using multiple LMS platforms is possible although not recommended. On the other hand, adopting other learning solutions beyond LMS (such as podcasts, mentoring, and onsite in-person workshops) may significantly improve learning outcomes. Always go for products and plugins that seamlessly integrate into your core LMS tool.

Featured photo credit: Unsplash via unsplash.com

Reference

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