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Breaking Bad Habits in 28 Days

Breaking Bad Habits in 28 Days

    I was watching “The Big C” on Showtime the other night, and one of the characters mentioned off-hand that it takes 28 days to break a bad habit. A quick Google search showed me that this wasn’t just a bit of silver screen writing, but a fairly well-accepted theory.

    Some people argue it’s more like 21 days, or 30; still others say that it takes 30 days to create a pattern and 90 days to create a habit. Obviously, some habits are easier to break than others. For example, if you are both a smoker and a nail biter, it’s probably more feasible to break the nail biting habit in a month, but less reasonable to think that quitting cigs can get done in 30 days or less.

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    But how realistic is it to try and break any habit in 30 days? And where did this idea of habit-busting in under a month come from in the first place?

    In the Beginning

    The 30 day habit-breaking plan has come under many guises over the years and has been backed by many different experts. But most people agree that the genesis of this theory dates back to a 1960 psychology book: Psycho-Cybernetics by Maxwell Maltz. In addition to putting forward the 30-day habit breaking theory, the book also postulated that a person must have an accurate and positive view of his or her self before setting goals; otherwise he or she will get stuck in a continuing pattern of limiting beliefs.

    Getting In the Right Mindset

    Getting ready to break a bad habit is tough, and getting in the right mindset to break a habit in just a month is even tougher.

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    Steve Pavlina puts it best:

    “We often psyche ourselves out of getting started by mentally thinking about the change as something permanent — before we’ve even begun…But what if you thought about making the change only temporarily — say for 30 days — and then you’re free to go back to your old habits? That doesn’t seem so hard anymore. Exercise daily for just 30 days, then quit. Maintain a neatly organized desk for 30 days, then slack off. Read for an hour a day for 30 days, then go back to watching TV.”

    Its important to make sure that when you attempt to break a habit in 30 days, you’re picking a bad habit that you actually engage in on a daily basis. Seems obvious when you think about it, but if you try to break a habit that you don’t do on a daily basis, its a bit harder to gauge your success in a limited 30-day window.

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    Tips and Tricks

    Hiram of Balanced Health Blueprint has a clever trick for tracking your daily progress in your quest to break a bad habit. Take 3 coins (or tokens or buttons, but really, coins are best) and label them 1-30 with a washable magic marker. For every day that passes and you don’t indulge in your bad habit, drop a coin in a jar.

    If you make it to 30 days, buy yourself something small, but symbolic, with the coins to celebrate your triumph. But if you backslide, Hiram says, “Start over. Take your container and hold it up so you can see it clearly. Take a close look at all the coins inside representing your progress. Now dump out all the coins and start over.”

    Conclusion

    You should think of the habit-breaking process like a marathon. Every step you make towards your goal over a 30 day period gets you closer to the finish line.

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    What’s your bad habit? And do you think you could ever break that habit in 30 days? Tell us in the comments below!

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    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

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    Last Updated on January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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