How to deal with bad habits: practical advice

The decision was made, the motivation yet on top, what's next? And then it is not clear - that I am now "tossing" where to start, how to build on the success, it does not break? So:

1. If you start to struggle with bad habits, stop to start at any one. The result will be better. To form a habit usually requires 30-60 days. And in order to break the habit? About three months, according to psychologists. Assign yourself a certain period. For example: from June to August, I have to stop biting his nails, the countdown went.

2. Fill the time you used to spend on a bad habit, another activity. Avoid the void formation in the usual schedule. For example, instead of mindless surfing the Internet, go for a walk, read a book or enjoy the creativity. Remember, at what point did your bad addiction. That replaces your habit, from which rescues? Find yourself another substitute.
Analyze their behavior: it is best to keep a diary and keep track of time-manager within a week or two. In what situations habit appears brighter? You allow yourself to it only in solitude, or do not hesitate to close (colleagues, friends)? Whether the habit is tied to a certain time of day? Those who are trying to change behavior without analyzing its causes, often give up trying after the first difficulties.

3. Reward yourself for good results. This is an additional incentive. For example: I do not smoke for 30 days, I earned a trip to the chic restaurant or buy cool stuff, which had long dreamed of.

4. The most common mistakes - expect too much wrong from the beginning or, on the contrary, it is naive to believe that all will turn out by itself. Yes, at first it will be difficult, it's true. Especially in the first week. But time is working for you: Having endured the first few days, his teeth, and then it will be much easier. All the same, because this period can not be avoided, why torture yourself twice? Celebrate every successful Day on the calendar, it is a small reason to be proud, it means that you can get over yourself.

5. Fight stages. Some habits can not be quit immediately, this very second. For example, if you're determined to stop to eat fast food and junk food, divide the process into several segments. First, discard the chips, secure success, then stop eat fat before going to bed, wait again - like climbing stairs. If you have 20 minutes 30 times say the word parasite, from which you want to get rid of, start with the fact that for the same 20 minutes will use it 15 times, then 10 and so on.

6. Seek support from others: get the thematic group online, ask friends and relatives to help you mentally. Fight alone is always more difficult. In addition, you now will spur not only own motivation, but also a desire to appear in a good light in front of others. Tactics by contradiction: look at the people who suffer from the same disaster, from which you want to get rid of you. Emphasize not how ugly they look or feel any discomfort. And now you have these inconveniences there that can not but rejoice.

7. Avoid the temptation to block them if possible. You always liked to smoke in a chair on the balcony? Remove the seat from there. Hair is wound on a finger? Make yourself a short fashionable hairstyle.

8. Spur your motivation. Visualize the positive effect that you are sure to get, give up bad habits: look at the photo look like a healthy light, slim figure. Calculate how much money you will save years of commercials for the 5 healthy life. Read the experience of others to combat the bad habit in someone else blog, blog. The motivation is not necessarily positive. Imagine as vividly as possible, what are the most painful effects may occur because of your habits. Find a video, photo or graphic example that will make a really strong impression on you. Remember it more often.

9. If you caught a sudden, powerful gust again succumb to weakness - zastynte several times a deep breath. Slowly and deeply. Invoke the aid of all his willpower. It is the culmination of a struggle. For such moments all the time keep on hand (eg, phone) reminders of why you need to quit their habit. Recording, pictures, stickers - anything.

10. If at first you did not work, do not think that there will never succeed. Do not give up! Try again and again. Sooner or later, everything has to happen if the beat at one point systematically and methodically. Continue to analyze why you decided to start a fight with me right now? Not in the past year, not two years ago? So there are good reasons. This means that you can not retreat.

Constantly remember, it is only your decision - to give up this or that habit. It does not motivate the authors of pictures and articles need not your parents, not your boss: it is necessary for you. And nobody can do it for you, even for a lot of money.

- the picture, marked the beginning of this article.