Atomic Habits: Build Good Habits, Let Go The Bad Ones
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Looking at this for the first time, I think it relates somehow personally to some of us, how did I feel? well, can’t really tell. But I think few things are more challenging than breaking bad habits or forming new ones. It is, however, well worth the effort. Example, smoking, overeating, and self-criticism are bad habits that shorten lives and contribute to underachievement, and failed attempts to stop them reduce self-esteem. From a close look, and recent resarch, I’ve come to know that good habits, on the other hand, generate a kind of “Success Auto-Pilot,” allowing you to do more, with less thought and effort.
So, what’s the best way to break bad habits and form new ones? At least four (4) established approaches for successful habit management have been identified by research from the emerging discipline of “Positive Psychology” — the scientific study of happy, successful individuals.
Steps To Follow
1: Replace Bad Habit With A Good One: It’s considerably more difficult to completely stop a habit than it is to replace it with a more productive one. I’ll give you a quick example, people who bite their fingernails excessively have found that it is very difficult to entirely stop the habit, but it is much easier to replace biting with the more constructive habit of maintaining their nails.
Similarly, persons who talk excessively during meetings find it difficult to be silent, but it is much easier to substitute their habitual talking with intense listening.
2: Exercise: Regular exercise is certainly necessary for long-term weight loss. However, you may not understand that exercise can help you achieve a range of goals and stop a number of undesirable habits.
Exercise, especially if it is substituted for a late-night cocktail or cigarette, aids in the stopping of exaggerate or overreacting and the kicking of all kinds of addictions. Over 80% of smokers who become elite runners, for example, give up smoking.
3: Success Should Be Rewarded: The “Law of Effect” is the most fundamental law in psychology, I guess 90% of us here have been thought this in school. It basically asserts that acts that are followed by rewards are reinforced and are more likely to occur again. Unfortunately, studies suggest that when attempting to change personal habits, people rarely employ this strategy.
Dieters, for example, frequently disregard weeks of exercise and calorie restriction, only to allow a single slip-up “Snowball” into a total relapse and collapse.
Setting up formal or informal rewards for achievement is considerably more successful than punishing yourself for bad behaviors or setbacks in changing bad habits into good ones.
4: Make A Schedule For Your Bad Habits: Sounds funny? Weird? but indeed works, maybe the most effective. If you’re having trouble stopping a bad habit, try limiting it to a set time and location. Example, allow yourself to smoke from 9 p.m. to 9:30 p.m, next time it should be cut down to 20 min, 15, 10, 5 and before you know you’d find no pleasure in it again. And should be done only in an uncomfortable “Smoking Stool” that is if you’re having trouble quitting cigarettes. Tell yourself that you’ll have plenty of time to smoke during your pre-scheduled smoking period if the temptation to smoke occurs, whereas you don’t, scoop yourself, and remember you have full control over yourself, use it at your own and at your best advantage. According to research and case studies, this unusual method can be a good initial step in stopping bad habits.
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