7 steps that will help get rid of bad habits
Motivation / / December 19, 2019
1. Tilt the inner critic
The very first step to get rid of bad habits is very simple: you have to forgive yourself for your non-ideality. Our inner critic is very often does not give us even budge, lifting us to the needle of guilt.
So, make a list of all the things, what you are not perfect: greed, jealousy, Inability to speak beautifully and to be friendly. All your bad habits - from picking his nose and grumble at the dog before it really hurts loved ones.
Now try to hear the inner voice of the critic, who says you're not good at something. It may sound like this: "You never get thin and die 50-year-old virgin," "Why do not you finish your project," "You've never learned nothing and will not achieve success."
Take the spent ten minutes, even if it is not very pleasant. You need to pull it all out. And when you finish, tear the list. It will become easier.
2. Prepare yourself for the long haul
Remember that getting rid of bad habits - it's not a race in the 100 meters, it's a marathon.
There are many theories of how soon produced a new habit. Optimal term - three months, so be prepared for the fact that the next three months will be not easy.
You will have a couple of days of heavy, but they pass by. And very soon you will begin to experience a pleasant feeling of pride and self-esteem of their compliance regime.
There is a very good technique, which is called "Live one day." Its essence is simple: if you want to break away from your routine, you say to yourself, "Okay, I'll do it, but tomorrow." The next day, repeat the same phrase for your brain. This constant postponement could easily drag on for several months, and they will last you to develop a new habit correct.
3. Reward yourself
Zagotovte currently amenities halfway. For example, once every two weeks do itself any gift. It may sound like this: "If I got into these jeans, I'll give myself a new pair of cool shoes." The brain is very motivated by this kind of promotion.
4. Avoid triggers
there are special triggersThat activate the mechanisms of destructive behavior and bad habits. For example, if you have an alcohol problem, it is best not to go to bars and do not even approach the shelves with alcohol in a supermarket. If you're depressed or you commit impulsive purchases, do not go to the shops.
In order to reduce the influence of these triggers, you can create a protective phrase, "If - then". Examples of protecting the phrase: "If I see the bar, then go to the other side of the street," or "If I want to eat a donut, I'll eat some carrots."
The brain has to know what he should do if suddenly you pull on something "criminal."
5. Clean the list of "helpers"
In the fight against bad habits you should seriously think about in order to reduce the list of its "accomplices".
"Accomplices" - those people who are called to smoke during breaks or try to prove to us that "one cup still has not died." In some cases, "helpers" - those who provoke us to aggressive behavior.
For example, you decide to get rid of a bad habit, like resentment. First and foremost, decide to cease to be offended by her husband. But you have a friend who says: "He did not gave you a bouquet of flowers on the day of birth? Yes, he's just a bastard! ". In this case, it is a vivid example of "accomplice."
In such cases, you need to take a piece of paper and write objectively, what are the pros to stop communicating with the "helpers." On one side of the scale will be your future without bad habits, and on the other - just one (not always pleasant) people. Get rid of him.
6. ask for help
Frankly, few family has a sufficient degree of wisdom to make the right part in our getting rid of bad habits. It is very easy to check.
If you tell your cousin that you are going, for example, tie c alcohol, It can react in different ways. The best version of his response is: "Well, like I told you I can help with this?". Worst-case scenario: "Stop drinking? You Th, with oak crashed? ". Then everything is bad, but hopefully it's not about your relatives.
Most likely, your relatives react like this: "Mm-m, it is clear." But they need to pay to its allies and to ask for help. For example, like this: "I've decided to lose weight, so, Mom, do not prepare more than pies and pancakes. Or if you're ready, it's better in the morning. " Give each family clear instructions of what to do if you suddenly decide to break.
7. Do not lose your resolve
We all make mistakes, all fall from time to time. If you happen such, do not reproach yourself unduly. Moreover, get ready to fall, because it is inevitable.
Every day working on yourself, you become better. If you stumbled and stopped diet, Abandoned the gym or practice of mindfulness, everything that you have achieved before, will not be lost. All-found skills are still in your brain to help to be back in the saddle.
Do not stop and do not lose heart. If you are reading these lines - you can exactly be what you want to see yourself. Believe in yourself!
Based on the book "Psychology of addictionsยป