Getting rid of bad habits in 10 steps

very few people among us without habits, from which it would be necessary to give up: we smoke, eat sweets uncontrollably, spend big money on shopping, gryzom nails, watch porn, constantly sit in social networks and the step can not do without smartphone.

We sincerely believe that the lack of willpower - that is the main problem. How many times before have tried to tie, but it does, so why now should have? It seems to us that it is doomed to failure, so we did not even try to change something, and if they try, then do not believe in the success.

I'll tell you: the result is directly proportional to the volume of invested effort. It is difficult, but doable, unless you completely give up the task. For those who have finally decided to say goodbye to addictions, I have prepared a brief guide all of 10 consecutive steps. It is not necessary to carry out everything, but the more of them you make, the higher the probability of a favorable outcome.

1. Find a real motivation

How many times people give up something simply because it seemed like a cool idea to them: "Give up caffeine. Mm-m, sounds cool. " So imagine justification. All that you really need - a strong motivation. I quit smoking because it realized that one day it would kill me, and I realized that if you do not tie my children too early or too late to start smoking. Find your "why" and write it down on a piece of paper. This will be the first item in your plan of salvation.

2. Take the obligations

When you have determined the motivation, stand firmly on his. The old story: promise today to not touch cigarettes, but the habit as a result necessarily takes us there. In order not to break, need the support of others, so do not hesitate to tell everyone about their intentions. If you have a person who can be contacted for help, you will be much easier to cope with dependence than alone.

3. Beware of stimuli

What situations became the trigger for the emergence of bad habits? The habit does not form by itself, it is always backed up by something from the outside: you smoke, when the smoke all around, goes shopping, When nervous, eat all sorts of rubbish, when bored, you turn on porn when you are lonely, and hang out in social networks, where you need to kill time. Watch yourself for a few days and decide what are your triggers. Make them in a rescue plan and try to avoid provoking situations.

4. Find out about what needs to say habit

Bad habits - the result of unfulfilled desires. Determine for each stimulus, a need which is satisfied by the corresponding attachment. Some habits help to socialize, some - to cope with stress, sadness, boredom, loneliness and lust rest. Lock all in the plan of salvation, and consider how more way we can satisfy the needs.

5. Create a habit for each trigger substitute

Well, it is now to withstand stress? Just do not get hold of a return to the old habit, otherwise unmet need and will remind of itself. Start new habits, which will apply when the get into the stressful situation. Compare the triggers of the rescue plan with a list of these habits - they can work for multiple stimuli.

6. Do not go on about the desires

At first, the situation triggers will encourage re-surrender to the power of habits, because these actions we are used to perform automatically. Learn to recognize the urge arises, and watch it grow stronger, and then goes into decline. If you really want to act in accordance with the desire by all means distract yourself. Several times a deep breath and let it out, have a drink of water, walk a bit or go to someone for help. After a while, you will always let go.

7. Respond to trigger a new habit

There have a good focus. Firstly, it is necessary to determine the time of the stimulus. Secondly, instead of the old habits will need to do something else. If you are confused, do not worry. It is important to just be very careful and firm, then a new action in the end will be carried out by default. Incidentally, this is one of the difficulties giving up bad habits if multiple triggers occur spontaneously during the day, it takes a lot of effort, hard to control myself.

8. Be careful with thoughts

During conversations with the inner "I", we sometimes give ourselves the indulgence bad habits. Closely follow the thoughts and do not succumb to the desire to abandon the movement to the goal. No excuses here simply can not be.

9. throw gradually

Until recently, I was a supporter of the philosophy of a sharp and immediate rejection of the habit. Now sincerely I believe in the power of gradualism. Instead of the usual 20 cigarettes per day smoked, first 15, then 10, then five, then no. The process stretched for a week, does not look so scary, so the chances of winning are much higher.

10. Learn from the mistakes

We are all not without sin. If you broke down, just accept what happened and think about what could be done differently. Record your ideas in the plan of salvation, which time after time will become more and more perfect. Each of the errors will be a stepping stone to get rid of the habit.

I'm not saying that I proposed method is simple, but many of those who have ignored these ideas eventually left with their passions. You is not exactly necessary. Fully immerse yourself in the process, get a strong enough motivation and replace the bad habit of good, which will be used to respond to each stimulus. You can it, I promise.