How to get rid of bad habits?
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According to the definition of “American Journal of Psychology”, a habit is a fixed way of thinking, will or feeling to a certain extent, which is obtained from repeated mental experiences in the past.
Habits generally begin with the cause (which may also be the environment), followed by the habit itself, and finally the resulting feedback feeling. The sense of feedback then strengthens the entire process, allowing the brain to tie the sense of feedback to the cause. As a result, when encountering similar environments and situations, the instinct is like a switch being turned on, and it is executed naturally, thus forming a “habit loop”.
After fully understanding the origin of habits, let’s talk about how to get rid of bad habits?
As the name suggests, bad habits have a bad impact on our physical and mental health. Maybe we develop some bad habits because we feel pressure or are influenced by our peers. It may not be easy to get rid of a bad habit immediately, but we can try to replace it with another simple good habit.
For example, I once had a colleague named David. He had been a smoking habit since high school. Although he had always wanted to quit, it was difficult for him to stop smoking immediately. I couldn’t stand it anymore, so I suggested that he try to divert his attention and start a habit of walking or running every day. Whenever he felt the craving for cigarettes, David would start chewing sugarless gum and then go for a jog at the sports field near his home.
Running silently like this, regardless of morning or dusk, David not only helped himself to regain the motivation to exercise, but also gradually reduced his desire to smoke. Although he did not deliberately quit smoking, he has now successfully got rid of his addiction.
It is not difficult to see from David’s example that pursuing health is everyone’s dream, but many people lack sustained motivation. At this time, if you can establish simple good habits, it is a good start. Just like many people may have set an ambition to walk 10,000 steps a day, but they often stop walking after a few days! At this time, if you can start from three to five thousand steps a day and continue to make progress, starting from simple things, it will be more helpful to your plan!
Of course, just wanting to change your heart is not enough. If you can tell your friends about your plan, or even make it known in Facebook or LINE groups, you can get more people to bless you and help you monitor it. You know, putting appropriate pressure on ourselves is also what drives us forward!
Getting rid of bad habits really requires your own determination, perseverance and the cooperation of the external environment. But building a new habit may only take 21 days. Use pen and paper to record the habits you want to change, and use a sense of ritual to strengthen your confidence in facing a new life.
In behavior psychology, people form and consolidate a person’s new habits or new ideas to The phenomenon that it takes less than 21 days is called the “21-day effect”. In other words, a person’s actions or thoughts will become a habitual action or thought if repeated for 21 days.
Don’t always think that changing habits is a painful thing, but think more about the rewards and feelings that will be brought to you after success. Why not regard self-breakthrough and challenge as a kind of fun in a busy life. When you feel a little frustrated or tired, you can think about the negative impact of bad habits on yourself, and then think about the wonderful life after you get rid of bad habits, so that you can persevere!
It is a great way to record your behavior with pen and paper at any time, or sit quietly and meditate when you have free time. As long as we are determined to change and persevere, we can definitely get rid of bad habits. Well, let’s do it together!
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💡 Photo Credit: Marten Bjork
