4 simple steps that will help replace bad habits good

Writer Patrick Edblad talked about what it consists of habits and how one habit can be replaced by another. Layfhaker publishes a translation of his article.

1. Evaluate your habits

According to researchers from the Massachusetts Institute of Technology (MIT), each habit consists of three parts, which are called loop habits. He wrote about it in his book "The power of habit"A well-known journalist and writer Charles Duhigg.

1. Sign - that triggers the habit. Example: notification of a new message.
2. habitual action - your action itself. Example: we open the email.
3. Reward - benefits that we get from this action. Example: we learn what is written in the message.

If the reward is a positive reinforcement, we want to repeat this loop, the next time you see this sign. After many repetitions it becomes habit.

Rate since their habits are very useful. You can keep track of what triggers habitual action, what action is it and what reward it brings. Thus breaking the habit into its component parts, you can change it and make it work for yourself.

2. Find habits Substitute

You probably noticed that the habits difficult to get rid of. Try then to replace your habit of the other.

Consider this example: people smoke when nervous. In such a case does not fit option simply stop smoking. Instead, you need to find another way to deal with stress and turn it into an old loop habits.

• The old loop. Sign: stress → habitual action: smoking → Reward: peace of mind.
• The new loop. Sign: stress → habitual actions: walk → Reward: peace of mind.

Sign and reward are the same. Changes only habitual action.

Of course, quitting smoking is much more difficult. But if you experiment with different habits substituents, you will increase your chances of success.

Examples substituents habits

Here are a few ideas of how you can use Substitute habits to improve your life.

• Once you wake up, try not to nap. It is better to think about what in life you are grateful. Think of at least three things.
• When you want to relax, do not turn on the TV. It is better to read a good book.
• Do not waste time in vain, if standing in line or stuck in traffic. Practice mindfulness.
• During walking or running does not just move from point A to point B, but also listen to any educational podcast.
• Listen to audio books while doing household chores.
• During a break, do not read on the news, let the brain relax. It is better to meditate.
• Prepare something useful instead of the usual snack on chips and chocolates.
• Always climb the stairs instead of the elevator.
• Getting ready for bed, turn off the phone and make a note in his diary that happened during the day.

These small changes are not greatly affect your life. But if you begin to systematically incorporate them into their daily, together they can have a significant impact. They will help you start to change. If you start, you will not be able to stop. This starts a chain reaction that will have a positive impact on all areas of your life.

3. Sign up for a "toilet training"

Substitute habits need not be very large in order to positively affect your life.

One of the funniest examples of good habits - "toilet training" - mentions in his book "Get Rich!"Em-Jay DeMarco (MJ DeMarco). "Do not sit on the toilet without a useful book," - he writes.

If the 15 minutes spent every day in the toilet, we will combine reading, for the year will be typed about 90 hours spent usefully. Think about how much you can learn in the meantime, if you look cognitive video (for example, such channels on YouTube, like Big Think, ASAP Science or The School of Life) Or read interesting books and articles.

4. Start with one small habit

If you are interested in this idea, try to replace one of his habit right now, while you have the inspiration. In the next 10 minutes, perform the following steps.

1.Select only one habit deputy. If you try to replace several habits, most likely you do not work. Do not overload yourself. Look again The above list of habits. Perhaps he will encounter you the idea that you want to change.

2.Create the rule implementation intentions. Specify the purpose, using construction "if - then". "If" - this is your sign, a "something" - a habit. For example: "If I sit down on the sofa, I'll read a book."

3.Determine the award. Reward yourself for small victories - a great way to reinforce good habits. A small reward, which will help to get used to a new action can be anything. For example, tracking a new habit in a special supplement (Coach.me or any other).

4.Change the environment. Let you as possible will be easier to carry out a new action that you want to turn into a habit. For example, put an interesting book on the bedside table, and remove the phone away.

5.Repeat new habit. This will help her to quickly gain a foothold.

6.Evaluate progress. Highlight of this 15 minutes a week. Remember, if you perform a new habit every day. If not, ask yourself what you prevented. Do not think of this as a failure. It's just information that will help you change your approach to the habit of next week.

The most important thing - to carry out a new action each day. Of course, you first have to push yourself, but over time will become easier.

Change something one today. When this habit takes root, change something else. And further. Over time, you begin to think and act like a completely different person.