How to get rid of bad habits and to develop useful

Almost everything that we do - it's a habit. We act in a certain way when brushing your teeth, tie his shoes, go to work, to the gym, in bar... We learned the sequence of steps needed to achieve a particular result, and get used to them. In this article you will learn how habits are formed and how to learn to change the bad into good.

Cycle habit forming

When we do something the first few times, our consciousness remains active throughout the process. However, when the sequence of steps over and over again is successful, the cognitive functions of the brain gradually disconnected - from the moment when the process began, and until its completion.

forming cycle habits It consists of three elements.

1. Signal - this is what causes a habit. Its role can perform negative emotions caused by boredom, loneliness or stress. Also, the signal may be a specific situation, environment, time of day, and other circumstances.
2. The program of action - it's a habit itself. For example, smoking, overeating, or procrastination.
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3. Reward - this is what brings pleasure. It may be obvious, if we, for example, on the effect of nicotine or sugar in the body. However, the reward can be associated with the adoption of a sense of victory or accessories.

Once ingrained habit, our minds are anticipating a reward at the moment of perception of the signal. When this happens, we get a tiny dose of pleasure hormones - dopamine. In fact, we feel the taste awards before thatHow to complete the action. That's enough to be tempted, but not enough to get satisfaction.

If we perceive the signal, but not to implement a program of action and do not get the award, we feel sadness, and then - a strong desire. This is exactly what keeps the gambler at the table and causes the addict to do anything for a dose.

forming a feedback loop

The more often we repeat the cycle "signal - Action Program - Award", the stronger we are rooting habit. Gambling or drugs cause rapid and frightening addictive. This is due to the fact that, when a player loses money after a party or a drug addict does not receive the dose, they feel the same despair that was the signal for the start of the Program of Action.

Theoretically, to get rid of bad habits simply. In practice, everything is more complicated. The main thing - to find motivation.

To "uninstall" the bad habit, you need to determine the signal, the program of action and reward that are associated with it. After that you can either keep the signal and a reward, but to start working on in order to replace the program of action for good.

One of the most famous works of the habits was written by Charles Duhigg (Charles Duhigg) and is called "force of habit». According to her, "delete" bad habit and "set" instead of her good is not only possible, but necessary. Should act according to plan ...

1. What is the signal?

The signal may not be obvious. Perhaps you eat an extra portion at a certain time of day. Or perhaps craving to overeat becomes particularly acute when you are sitting in front of the TV? Perhaps you want to eat something such things only when you feel irritated?

The signals are divided into five main categories:

1. A place.
2. Time.
3. Emotional condition.
4. The people around you.
5. Action is preceded by a signal.

It is important to find out what is causing your cravings to this or that action. So keep a diary and try to answer it in the following questions:

1. Where are you?
2. What time is it now?
3. What is your emotional state?
4. Who else is next?
5. What preceded the appearance of the signal?

The actual signal differs constancy and immutability.

2. What is the reward?

Once you define the signal to experiment with different programs of action and, accordingly, awards. It is necessary to determine exactly how a reward works for you, what mechanisms bring you pleasure.

Perhaps you can not get rid of the habit of eating sweetAnd then reward works in the obvious way. Maybe you avoid feelings of inferiority or use bad habit in order to distract from the work.

Experimenting with action programs and awards need to find a way to partially alleviate the desire to go back to the bad habit.

For example, one day try instead an extra cup of coffee to drink a glass of water. The next - drink it in another room. Replace coffee series push-ups, Sing a song, do some work or call mom.

Each time you replace the usual action program a new scenario, you have the option to check, it was a desire to go back to the bad habit weaker. If it fell, then some of the new programs of action works.

You can experiment with variations and most of habit, from which you want to get rid of. For example, try to make an extra cup of coffee, but do not drink it, and placed next to the working place and just continue to work. You may just want to take a little break, and do not get a portion caffeine. Or the smell of coffee will be enough to feel relieved.

3. What is the action plan?

Once you have identified the signal and reward your bad habit, you need to work out a plan. The idea is to wait for a signal, and after his appearance to start to implement a new program of action that satisfies desire.

Write down your plan as proof of the seriousness of the intentions and position so that it will always remind yourself. Hang on the refrigerator or set as wallpaper on your smartphone's screen.

That's all you need to say with certainty: "Every day I'm going to get a signal, I will implement a new program of action."

At first it will be difficult, but if you stick to a plan of action, it will be easier to cope with the desire to return to the bad habit.

Imagine how you implement a new, useful program of action. When you fancy something a lot of times, you start to believe it. Accordingly, you kataliziruete desire to implement an action plan.

Create new good habits

This scheme works for the installation of completely new behavioral framework. Simply define a signal and a reward, and then applied to the desired program of action. Work according to this plan for several weeks: when you start to operate automatically.

For example, to start run in the morning, put a pair of sneakers around the bed. When you wake up, you will see them and feel that they must carry out its plan of action. As a bonus you can enjoy a delicious smoothie after a jog or enjoy the endorphins and self-esteem.

The more you do so, the greater will be the expectation of a reward, which will start just at the sight of shoes beside the bed.

And one more thing!

Get rid of the habit is possible, using the turning points of life. Many quit smoking after moving, changing jobs, or strong shocks. Any significant event has on you is so strong impact, which opens up the possibility to change the cycle of formation of habits.

Therefore, any bad event in your life could be the beginning of positive change. For example, if you firedIt's time to get rid of bad habits and find the time for a new, positive and useful.