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How To Break Bad Habits Once and For All

How To Break Bad Habits Once and For All

Bad habits are destructive for your mind, body, and soul. Whether it’s chain-smoking, channel-surfing, nail-biting or emotional eating, there’s no denying the fact that our bad habits are harmful to our health. Bad habits aren’t something you’re born with. They are the result of months or years of consistent repetition. The good news? The inverse is also true; just like bad habits are created by consistent repetition,  you can break bad habits with consistent repetition. Challenge accepted? Keep on reading.

Find the root cause.

Your bad habits didn’t magically develop all by themselves. They have been built up by years of repetition and thus, they won’t be easy to eliminate. This is why most people who attempt to lose weight by going on a super restrictive crash diet fail. Attempting to remodel your behavior overnight is a doomed strategy that will cause you to get overwhelmed and quit. Before you do anything else, do some soul-searching to discover the root cause of your bad habit. For example:

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  • Do you eat fried foods or sweets because they offer you comfort on a stressful day?
  • Are you smoking cigarettes because they calm your nerves at work?
  • Does television offer a distraction from the problems you’re afraid to confront in the real world?

The first step to breaking a bad habit is to understand why it exists.

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Identify your triggers.

If you want to break your bad habit for good, I encourage you to begin a diary today. Write down any circumstances, thoughts, or feelings that you experience before lighting up a cigarette or eating a candy bar. For example, I once had a personal training client who experienced fierce cravings for ice cream. I asked her to start a diary and write down anything that transpired right before her cravings. We discovered something very interesting: she didn’t want ice cream at all. Her true desire? More attention from her boyfriend. She felt neglected and unappreciated because her partner didn’t spend much time with her, and any time she experienced stress due to this issue, her craving followed. Being aware of your triggers will help you find the true sources of stress that need attention. You will also be much more likely to avoid temptation when you are able to look out for the triggers behind the wheel of your decisions.

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Pick a positive alternative.

Breaking bad habits requires consistent practice and repetition. To re-wire your brain, choose a positive behavior to replace your bad habit. Recall my past client who reached for a bowl of ice cream any time she felt neglected by her boyfriend. She had a cute puppy who she just adopted, so I asked her to start taking her pup outside for a brief walk every time she experienced her trigger. At first, she sometimes came back inside to eat a bowl of ice cream (at least she walked off a few of the calories) but as the saying goes, “practice makes perfect.” After several weeks of repetition, she successfully replaced her bad habit with the positive alternative. Don’t become discouraged if it takes you a few days or weeks to make any progress. Bad habits built up over months and years are not easy to break. Keep your head high and maintain a Big Picture mindset. This is NOT a 30-day program–it’s a life-long journey.

Hold yourself accountable.

Feeling brave? Proclaim your intention to break your bad habit to the world. Post a status on Facebook to inform your entire network of your goal. Sound scary? It is. But making your friends aware of your goal will motivate you unlike anything else. Added bonus: you will instantly create a cheerleading squad who will encourage you that you can do it.

Go forth and crush it.

Anyone can break bad habits by following the steps outlined here. You are capable of accomplishing anything you set your mind to. If you’re feeling brave, go ahead and comment below with a bad habit you intend to eliminate. Have a question? Ask away. I’m here to support you in any way I can.

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Daniel Wallen

Freelance Writer

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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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