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10 Exercises People Have Been Doing Wrong

10 Exercises People Have Been Doing Wrong

Getting in shape requires a lot of willpower and dedication, so I applaud anyone with the determination and work ethic to stick to their training. I also have great respect for anyone who is trying to make a positive change in their life and is taking the first steps towards achieving their fitness goals. If you hit the gym regularly, get enough rest, and get the right nutrition, you’ll get results. That being said, there’s a smart way to go about things and a potentially dangerous way to go about things. I see too many people jumping into workouts blindly, too shy or arrogant to ask someone for help and a bit of advice. This is why a lot of people out there have been doing some of the most common and popular exercises wrong for years without realizing it, or at least until an inevitable injury prevents them from training.

I should also note that everyone doing serious training should look into healthy diet choices and the basic supplements that will help you stay focused and give you enough fuel to get the most out of your workout. The best pre workout ingredients are the relatively cheap basic stuff that has been proven to work, and combined with a diverse diet, good form, stretching and a decent amount of sleep, will ensure that you stay healthy and avoid injuries. So, if you want to learn good form and make the best strength and muscle gains you can while remaining injury free, then read on.

1. Squats

Squats are the king of all exercises. When done properly, they will tax multiple muscle groups (including the core), will put huge amounts of muscle on your legs, and will help improve your posture.

How people get it wrong

Bad squat form

    The most common problems people have with squats are:

    • Going only a quarter or half the way down
    • Knees caving in
    • Going up on the toes
    • Back rounding

    This bad form not only robs you of the strength and muscle gains that you could have been getting, but also puts you at great risk of injury.

    What you can do to fix it

    The three biggest things holding most people back on squats are:

    • Not knowing the proper set up and squatting form
    • Lack of hip, hamstring and ankle mobility
    • Lack of thoracic extension mobility and upper back strength
    • Weak abs and spinal erectors

    You can fix the squat by practicing proper form, doing several sets of extra core work – weighted sit-ups, leg raises, cable crunches, planks, Russian twists, and hyperextensions are some good choices – and making sure to stretch your hamstrings, quads, hips, glutes, and ankles for a few minutes about 2-3 times a day. Doing face pulls and the cobra stretch can help with thoracic extension so you can keep a neutral spine while squatting.

    Proper squat form

    Good squat form

      The proper way to squat is to adopt a slightly wider-than-shoulder-width stance, with the toes pointed out at or close to 45°, your chest up, and your shoulders back. To understand how to achieve the best leverage, imagine a line between the middle of your feet with a coin right in the middle of it. Touch your palms together right in front of your stomach, and, while keeping your arms straight, bend at the knees and hips until your fingers touch the imaginary coin. Your knees will naturally be pushed outward and your back kept straight – this is what a squat should look like, with weights or without. You should keep your weight on your heels and push through with your hips as you get up.

      When setting up for a barbell back squat – I suggest a high bar position and going slightly below parallel for beginners – make sure that your back is straight, your shoulders pulled back to the point where your shoulder blades are touching or nearly touching, and crouch under the bar, seating it firmly on the trapezius and back delts. You should not rest it on the neck, but try to have the bar resting on muscle, which provides some cushion and a nice little “shelf.” If you are wearing a lifting belt, make sure it’s on tight. Grab the bar firmly with your hands, keeping your elbows down and close to your body. Take a deep breath that fills up you stomach, hold it, and tighten your core as hard as you can. Then, squat down until the crease of your hips is in line with your knees. As you breathe in, push out your stomach, front, and sides hard against the belt so that your core is tense and solid. As soon as you reach this position, start pushing with your legs and then push the hips forward as you rise. Avoid looking at the mirror, and focus on the feeling of the movement – you can have a friend film you from the side and the front as you squat so you can see what you are doing wrong and what you need to work on.

      2. Lunges

      Lunges are a great way to build up your quads and glutes. They help you improve balance and are a great addition to any training routine.

      How people get it wrong

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      Bad lunge form

        You’ll see many people making these common mistakes:

        • Shifting the weight to the ball of the forward foot
        • Bending the torso forward
        • Front knee caving in

        Bad form on the lunges will likely cause injury in the long run, and you just end up looking silly, so it is important to fix your form.

        How you should do it

        The main issues with the lunge are keeping your balance and maintaining a straight back. You can start by stretching your hip flexors, hamstrings, quads and glutes regularly, as well as practicing good form using aids, e.g. a chair you can hold onto.

        Proper lunge form

        Good lunge form

          Step out with one foot and bend straight down, keeping your back straight. The angle between your shins and thighs should be 90° when in the lowest position. Then, rise straight up and repeat several times before switching legs. Alternatively, you can rise up and step out with the other foot, making several consecutive steps as you lunge.

          3. Pushups

          Pushups have several different variations – e.g., they can be wider, close grip, done on the fists, done with feet elevated, done explosively and clapping your hands in between repetitions, or done with one hand – but we will focus on the basic form with the hands placed slightly outside shoulder width and feet placed on the ground.

          How people get it wrong

          bad push up form

            The biggest and most common pushup mistakes include:

            • Flaring the elbows too far out, fully perpendicular to the body
            • Going only halfway down
            • Bending the hips up and down instead of moving the body
            • Bending the back and/or head so the forehead reaches the ground first

            Bad form on pushups can range from being simply comical, which ensures that you don’t get any real benefit from the exercise, to dangerous, particularly in the case of elbows flared out far to the side, which, over time, will damage the shoulder joint.

            How you should do it

            Good push up form

              It is quite simple, as long as you make an effort and leave your ego at the door. You plant your feet together, standing on the balls of your feet and placing your palms slightly wider than shoulder width. When you rise up from the ground, only your palms and the balls of your feet should be touching the floor. Your back should be completely straight, with only your arms moving your body up and down. Go down slowly with control and until your chest touches the floor, then push up until your arms lock out, and repeat the process. If you experience wrist pain, you can do some wrist stretches or perform pushups on the fists on a somewhat softer surface, such as a yoga mat or old blanket on the ground.

              4. Dips

              Dips are an excellent tricep-builder and can also engage the lower pectorals to a certain extent. They also work the core muscles, because they are tensed to keep the body stable. Mistakes can lead to serious injuries. In fact, some people even experience pain in the sternum or joints even with good form, in which case this exercise should be avoided.

              How people get it wrong

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              Bad dip form

                Most people tend to do this exercise wrong at the gym, and it’s mostly due to rushing it. People commonly make these mistakes:

                • Not going all the way down until there is a 90° elbow bend
                • Not going all the way up until the arms are fully extended
                • Flaring the elbows out
                • Going too fast

                The dip is far less technical than some of the other exercises on the list, but it is still important to concentrate on having good form throughout the movement.

                How you should do it

                Good dip form

                  The first thing you need to consider is whether you are strong enough to perform several repetitions on the dip station with good control. If not, then you should first build up your tricep strength using close grip bench press and tricep extensions, and then attempt one or two clean reps. Looking straight ahead will keep your head straight, but you have to consciously brace your core and straighten your back. Go all the way down until the elbow reaches a 90° bend and back up until your arms are fully extended. Take your time and remember to breathe.

                  5. Barbell bent over rows

                  Probably the best back developer out there, the bent over barbell row will hit your lats hard, but it also engages the biceps and the spinal erectors. However, poor form can put your spine at risk or shift the focus away from the lats, so you need to be careful.

                  How people get it wrong

                  Bad row form

                    Here are a few things you’ll want to avoid:

                    • Back rounding
                    • Standing too upright
                    • Curling your wrists inward
                    • Tilting your head back
                    • Excessively swinging from the hips, effectively turning it into a very ugly Romanian deadlift

                    You don’t want to be making mistakes in a bent over position under a heavy load, so it’s important to follow the basic rules of a good bent over row.

                    How you should do it

                    Good row form

                      While you should have a certain degree of mobility to perform the lift, you only need a bit of stretching and some mental cues to become comfortable with it. Standing in a shoulder-width stance, you pick up the barbell, either from a rack or off the floor, then you bend slightly at the knees while bending forward from the hips until your body is at an angle of about 45° to the ground. The bar should be just below the knees, your back and neck should be straight and your shoulder blades brought as close together as possible. Pull the bar into your lower chest, bringing your elbows to the ceiling, and control it on the way down so it doesn’t pull you out of position.

                      6. Pull-ups/Chin-ups

                      You’d think that it’s all in the name and that people won’t be able to get it wrong, but someone always seems to find a way to mess up a good exercise. While doing pull-ups, your palms are facing away from you, while your palms face towards you for chin ups, but the same rules apply in both cases.

                      How people get it wrong

                      Bad pull up form

                        This is an exercise that most people don’t do right, and it’s usually because their ego gets in the way and they want to do more than they are capable of doing. This is why you see things like:

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                        • Swinging the body to create momentum
                        • Poor range of motion, i.e., not going low enough and not pulling yourself up high enough
                        • Not bracing the core and legs, which leads to the body flopping around

                        You’ll see even some more experienced lifters performing half reps, but unless you are very advanced and doing them as a finisher, you really should be paying attention to proper form.

                        How you should do it

                        It’s best to start off doing cable pull downs on the lat machine until you can develop the strength to move your own bodyweight. Another great way to start is to jump into a pull-up/chin-up, then hold for as long as you can, and then lower yourself as slowly and with as much control as possible. Repeating several of these negative reps each time you train will slowly strengthen you enough to perform real reps.

                        Proper pull-up and chin-up form

                        Good pull up form

                          You should start from a dead hang, with your arms fully extended. For pull-ups, you can go with a narrower shoulder-width grip that targets the mid-back, or with a wide grip the targets the lats. For chin-ups, start with a narrow grip with your palms facing towards you. The first thing you do is retract the shoulder blades, then pull the shoulders back. Then, begin pulling hard with the back muscles and biceps. You should be pulling the elbows down and back. For chin-ups, your chin needs to be over the bar, or at least in line with it, in the up position. For pull-ups, try to get as high as possible. Some people can get their chest to the bar even when using a narrow grip.

                          7. Overhead press

                          Nothing puts more meat on your shoulders than the overhead press, and when combined with face pulls and lateral raises can create those coveted cannonball shoulder muscles. It’s too bad a lot of people are either afraid of it or end up doing it improperly.

                          How people get it wrong

                          Bad overhead press form

                            What you’ll often see at the gym, if you even see someone performing these instead of dumbbell overhead press or the smith machine variety, are the following mistakes:

                            • Gripping the bar too wide
                            • Lack of proper thoracic extension
                            • Lack of core and glute tightness
                            • Bending too far back and turning it into an incline bench press, without the bench
                            • Not controlling the descent

                            The shoulders are incredibly susceptible to injury, as they are a very mobile ball and socket joint, so you really need to get the form down on this one if you want to avoid trouble in the future.

                            How you should do it

                            Good overhead press form

                              The key with this exercise is keeping the body tight and having a strong grip on the bar. You need to push your chest out and tighten the glutes to keep a neutral spine. You can (very slightly) push the hips forwards. Your grip should be about shoulder-width, your elbows pointed straight down to the ground (not backward), and your triceps resting on your lats. When first starting out, you won’t have the triceps or the lat size to achieve this, but you should brace yourself and try hard to keep the elbows in front of the chest and pointing straight down. When you press up, you get your head out of the way with a very slight motion, then your head moves back forward as your arms lock out at the top of the exercise. Bring the weight back to your chest, with another slight motion to get the head out of the way, and make sure the elbows are pointed straight down. Pause momentarily and then repeat the cycle.

                              8. Bicep curls, dumbbell and barbell

                              A favorite exercise among gym bros worldwide, bicep curls seem so simple that they can’t be messed up. Yet you’ll see some really appalling form out there.

                              How people get it wrong

                              bad curl form

                                The bicep is a small muscle that can’t handle too much weight, and it has a dual purpose of bringing the forearm straight up, as well as turning it so that the wrist faces upwards (supination), which leaves plenty of room for errors like these:

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                                • Swinging the weights up using the shoulders or even leaning back
                                • Not bringing the weight all the way down to where the elbow is locked out
                                • Curling the wrists upwards
                                • Letting the weights drop down very quickly (often to add momentum to the impending swing)
                                • Not turning the wrist in all the way during alternate dumbbell curls

                                Such lifting mistakes will keep your biceps looking small and potentially cause you some wrist pain.

                                How you should do it

                                Good curl form

                                  When doing barbell curls, you want to get a comfortable grip that isn’t too wide or too narrow. Brace your core and glutes, and focus on using only the biceps. With both barbell and dumbbell curls, you can either keep your wrists straight or have them a bit loose and let them trail behind, taking the forearms out of the movement to a great extent and minimizing strain on the wrist joint. For alternating dumbbell curls, you should start with the arms at your sides, palms facing your legs. This is partly because you want to add the twisting motion that allows you to engage the biceps better, but also because of mere convenience, as the dumbbells would hit the side of your legs otherwise. Turn your wrist upwards as soon as you clear the leg, squeezing hard at the top of the motion, before slowly lowering the weights back down until the arm is fully extended.

                                  9. Sit-ups

                                  Another seemingly simple exercise that can actually cause pain and injury if not done correctly.

                                  How people get it wrong

                                  Young beautiful woman during fitness time and exercising

                                    These mistakes aren’t too damaging for the most part, although repeating them frequently can lead to injury. Of course, you’ll get more out of your training if you avoid them:

                                    • Pushing the head forward too much
                                    • Pulling the chin into the chest
                                    • Putting the hands behind the neck and pulling on it
                                    • Rounding the lower back
                                    • Not breathing throughout the movement
                                    • Going too fast and virtually just rocking back and forth

                                    How you should do it

                                    Good sit up form

                                      Unlike the crunch, which is essentially just caving your chest in and bringing the shoulders slightly off the floor, the sit-up, as the name suggests, requires your entire back to leave the floor. It’s important to keep your knees up with your feet planted firmly on the ground as you lie on the floor. It’s best to have your fingers pointing towards your temples if you like to flare the elbows out, or you can cross your arms on your chest. You start the movement like a crunch, but then lift your body up from the hips until you are at about 60°-70° from the ground, keeping the lower back fairly straight. Then, lower yourself back down slowly.

                                      10. Hanging leg raises

                                      This is a great exercise that targets the lower abdominals incredibly well, but still hits most of the abs. It is quite a bit more challenging than the sit-up.

                                      How people get it wrong

                                      Hanging leg raises half rep

                                        You don’t see too many people doing these because they are very challenging, but when you do see them performed, there are a few flaws that become immediately apparent:

                                        • Excessive swinging of the legs
                                        • Letting the legs flop down with no control
                                        • Lifting up the knees/legs only half way

                                        Bad form like this will give you a bit of a cardio workout, but it will not strengthen your abs.

                                        How you should do it

                                        hanging leg raises good form

                                          It’s important to note that beginners should start with leg raises from a lying position — perhaps on a bench or yoga mat – and should work on their grip and back strength so that they will be able to hold on to the bar long enough to perform the exercise. You should focus on keeping your legs straight, lifting them up as high as you can, and then using a shoulder blade retraction and your hip flexors to get either the knees as close to the chest as possible or the toes as close to the bar as possible. Make sure to lower the legs all the way back down relatively slowly and under control, and wait a second before the next rep so that you avoid using momentum.

                                          There are tons of great exercises out there, but if you don’t know what you are doing and can’t get someone to show you the proper technique, you can end up hurting yourself. At the very least, you’ll hinder your performance and progress in the gym. Remember these tips to help you get a better understanding of these ten popular exercises so that you can improve your training and avoid any injuries!

                                          More by this author

                                          Ivan Dimitrijevic

                                          Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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                                          Last Updated on May 21, 2019

                                          13 Bad Habits You Need to Quit Right Away

                                          13 Bad Habits You Need to Quit Right Away

                                          Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

                                          Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

                                          Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

                                          1. Stress Eating

                                          I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

                                          While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

                                          I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

                                          If you are a stress eater, don’t fret — here’s how to manage your stress better:

                                          How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

                                          2. Nail Biting

                                          Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

                                          People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

                                          Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

                                          For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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                                          3. Hanging out with Naysayers

                                          We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

                                          Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

                                          Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

                                          4. Being with People Who Don’t Appreciate You

                                          Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

                                          While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

                                          Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

                                          Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

                                          5. Smoking

                                          Smoking is one of the leading causes of preventable death globally.[4]

                                          In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

                                          Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

                                          Smoking risks

                                            6. Excessive Drinking

                                            All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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                                            According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

                                            • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
                                            • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
                                            • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
                                            • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
                                            • Different types of cancer: Mouth, esophagus, throat, liver, breast

                                            If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

                                            If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

                                            7. Eating Junk Food (Including Diet Soda)

                                            Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

                                            If you think, “Hey, but junk food is tasty!”, think again:

                                            A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

                                            “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

                                            And you wonder why you seem to crave fast food when you just had some the day before?

                                            While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

                                            Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

                                            Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

                                            8. Eating Too Much Red Meat

                                            There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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                                            In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

                                            Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

                                            Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

                                            9. Watching Too Much TV

                                            I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

                                            Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

                                            Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

                                            It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

                                            10. Being Late

                                            Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

                                            Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

                                            Learn more tips about how to be more punctual here: How to Be On Time Every Time

                                            11. Being in Bad Relationships

                                            Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

                                            I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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                                            Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

                                            12. Leaving Things to the Last Minute

                                            Burning the midnight oil isn’t fun — it’s exhausting.

                                            Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

                                            Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

                                            By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

                                            Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

                                            13. Focusing on the Negatives

                                            In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

                                            Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

                                            Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

                                            And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

                                            The Bottom Line

                                            So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

                                            Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

                                            Need more tips to break your bad habits? Check out these articles:

                                            Featured photo credit: Pexels via pexels.com

                                            Reference

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