Difference between revisions of "Break a Habit"
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| − | + | Do you [[Stop Biting Your Nails|bite your nails]]? Chew on your hair? [[Stop Sucking Your Thumb (Older Kids)|Suck your thumb]]? [[Stop Picking Your Lips|Pick your lips]]? Regardless of your particular habit, or how deeply ingrained it is, the process of breaking it will be similar. With persistence and the right mindset, it's possible to break your bad habits, and these instructions help you through the process of doing so. | |
[[Category:Addictions]] | [[Category:Addictions]] | ||
== Steps == | == Steps == | ||
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#*Many people embark on the path of breaking a habit without being certain that they really want to change. Breaking habits is a difficult task, so if you aren't fully committed to it you are likely to fail.<ref name="rf17111">http://www.wholeliving.com/135920/how-break-habit#35829</ref> | #*Many people embark on the path of breaking a habit without being certain that they really want to change. Breaking habits is a difficult task, so if you aren't fully committed to it you are likely to fail.<ref name="rf17111">http://www.wholeliving.com/135920/how-break-habit#35829</ref> | ||
#Understand your habit. Most habitual behaviors are patterns that have evolved because they have been rewarded in some way. They make it easier to perform a common task, or to deal with various emotional states.<ref name="rf17110" /> | #Understand your habit. Most habitual behaviors are patterns that have evolved because they have been rewarded in some way. They make it easier to perform a common task, or to deal with various emotional states.<ref name="rf17110" /> | ||
| − | #* A “habit loop” forms from a cue, or trigger, that tells your brain to start the habitual behavior. The brain processes a “reward” from this behavior, in the form of neurochemicals, that reinforces the habit loop.<ref name="rf10600" /> Interrupting the ''behavior'' part of this loop is how to break a habit.< | + | #* A “habit loop” forms from a cue, or trigger, that tells your brain to start the habitual behavior. The brain processes a “reward” from this behavior, in the form of neurochemicals, that reinforces the habit loop.<ref name="rf10600">http://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them</ref> Interrupting the ''behavior'' part of this loop is how to break a habit.<ref name="rf1">http://psychcentral.com/blog/archives/2012/07/17/the-golden-rule-of-habit-change/</ref> |
#Examine the context of your habit. To determine the most effective way to break a habit, it will be helpful to determine the situational and emotional context that triggers the habit.<ref name="rf17112">http://www.forbes.com/sites/jennagoudreau/2012/12/28/the-secret-to-breaking-bad-habits-in-the-new-year/</ref> This can help you understand what “rewards” your brain is looking for.<ref name="rf17113">http://psychcentral.com/blog/archives/2014/04/03/using-behavioral-psychology-to-break-bad-habits/</ref> Having this understanding will allow you to develop other, healthier means of achieving the same rewards that the bad habit provided.<ref name="rf17114">http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/breaking-bad-habits</ref> | #Examine the context of your habit. To determine the most effective way to break a habit, it will be helpful to determine the situational and emotional context that triggers the habit.<ref name="rf17112">http://www.forbes.com/sites/jennagoudreau/2012/12/28/the-secret-to-breaking-bad-habits-in-the-new-year/</ref> This can help you understand what “rewards” your brain is looking for.<ref name="rf17113">http://psychcentral.com/blog/archives/2014/04/03/using-behavioral-psychology-to-break-bad-habits/</ref> Having this understanding will allow you to develop other, healthier means of achieving the same rewards that the bad habit provided.<ref name="rf17114">http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/breaking-bad-habits</ref> | ||
#*Many bad habits come about as a means of dealing with situations that cause stress or boredom.<ref name="rf17115">http://www.huffingtonpost.com/james-clear/breaking-habits_b_3540148.html</ref> | #*Many bad habits come about as a means of dealing with situations that cause stress or boredom.<ref name="rf17115">http://www.huffingtonpost.com/james-clear/breaking-habits_b_3540148.html</ref> | ||
#*For example, for many people smoking provides a relief from stress. Procrastination temporarily provides free time to engage in more fun activities.<ref name="rf17113" /> | #*For example, for many people smoking provides a relief from stress. Procrastination temporarily provides free time to engage in more fun activities.<ref name="rf17113" /> | ||
| − | #*When you feel the urge to perform your habitual behavior, make a note of it. Often, habits have become so ingrained that we don’t even notice why we do them. Developing that awareness will help you pinpoint what is going on to prompt your habit.< | + | #*When you feel the urge to perform your habitual behavior, make a note of it. Often, habits have become so ingrained that we don’t even notice why we do them. Developing that awareness will help you pinpoint what is going on to prompt your habit.<ref name="rf1" /> |
#*When you make your note, jot down what was going on at the time. For example, if you’re a nail-biter, note whenever you feel the impulse to bite your nails. Take a few notes about how you’re feeling, what has been going on during the day, where you are, and what you were thinking. | #*When you make your note, jot down what was going on at the time. For example, if you’re a nail-biter, note whenever you feel the impulse to bite your nails. Take a few notes about how you’re feeling, what has been going on during the day, where you are, and what you were thinking. | ||
#Make a plan. Once you understand the situation that triggers your habit and the reward you receive for engaging in the undesirable behavior, you can make a plan that involves goals for behavior change and strategies for minimizing habit triggers.<ref name="rf17116">http://www.mindtools.com/pages/article/bad-habits.htm</ref> | #Make a plan. Once you understand the situation that triggers your habit and the reward you receive for engaging in the undesirable behavior, you can make a plan that involves goals for behavior change and strategies for minimizing habit triggers.<ref name="rf17116">http://www.mindtools.com/pages/article/bad-habits.htm</ref> | ||
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#*For example, if your goal is to eat less junk food, imagining yourself in your kitchen preparing a healthy meal, and sitting down to eat it.<ref name="rf17119">http://www.chopra.com/how-to-break-a-bad-habit</ref> | #*For example, if your goal is to eat less junk food, imagining yourself in your kitchen preparing a healthy meal, and sitting down to eat it.<ref name="rf17119">http://www.chopra.com/how-to-break-a-bad-habit</ref> | ||
#*Some people find it helpful to write down "scripts" of their desired behavior and read them every day.<ref name="rf17119" /> | #*Some people find it helpful to write down "scripts" of their desired behavior and read them every day.<ref name="rf17119" /> | ||
| − | #Practice mindfulness. Increasing your mindfulness in daily life can help you become aware of your actions, rather than functioning on “autopilot.” Mindfulness focuses on being aware of what you are experiencing in the moment, and experiencing it without avoidance or judgment. With practice, mindfulness can become a healthy habit that can counteract the bad habits you want to avoid.< | + | #Practice mindfulness. Increasing your mindfulness in daily life can help you become aware of your actions, rather than functioning on “autopilot.” Mindfulness focuses on being aware of what you are experiencing in the moment, and experiencing it without avoidance or judgment. With practice, mindfulness can become a healthy habit that can counteract the bad habits you want to avoid.<ref name="rf2">http://www.helpguide.org/harvard/benefits-of-mindfulness.htm</ref><ref name="rf17120">http://www.mindful.org/mindful-voices/on-mental-health/train-your-brain-to-break-bad-habits</ref> |
| − | #* Mindfulness trains your brain to respond to situations differently. It can actually “reprogram” the way you respond to situations and stressors.<ref name="rf17121">https://hbr.org/2015/01/mindfulness-can-literally-change-your-brain</ref> It can help give you time before you react to something, and decrease your tendency toward “automatic thoughts,” which arises in response to a situation.< | + | #* Mindfulness trains your brain to respond to situations differently. It can actually “reprogram” the way you respond to situations and stressors.<ref name="rf17121">https://hbr.org/2015/01/mindfulness-can-literally-change-your-brain</ref> It can help give you time before you react to something, and decrease your tendency toward “automatic thoughts,” which arises in response to a situation.<ref name="rf3">http://people.uncw.edu/hakanr/documents/mindfulandlettinggoofnegthought2007.pdf</ref> |
#* Be conscious of when you are tempted to give in to bad habits. What are the situations that lead to the undesired behavior? What are the sensations in your body or thoughts in your mind that promote the undesired behavior? Understanding them without judging yourself will help you resist the behavior.<ref name="rf17119" /><ref name="rf17116" /> | #* Be conscious of when you are tempted to give in to bad habits. What are the situations that lead to the undesired behavior? What are the sensations in your body or thoughts in your mind that promote the undesired behavior? Understanding them without judging yourself will help you resist the behavior.<ref name="rf17119" /><ref name="rf17116" /> | ||
#*Don't suppress thoughts about the habit. If you try not think about something, ironically, you will start to see it everywhere and become overwhelmed.<ref name="rf17112" /> | #*Don't suppress thoughts about the habit. If you try not think about something, ironically, you will start to see it everywhere and become overwhelmed.<ref name="rf17112" /> | ||
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===Changing your Behavior=== | ===Changing your Behavior=== | ||
| − | #Change your environment. Research suggests that sometimes our environments can cue us to perform certain behaviors, even if we're actively trying to stop.<ref name="rf9297" /> Breaking a habit, then, is partially a matter of reducing situational triggers until you can develop new ways of dealing with them.<ref name="rf17115" /> | + | #Change your environment. Research suggests that sometimes our environments can cue us to perform certain behaviors, even if we're actively trying to stop.<ref name="rf9297">http://www.npr.org/blogs/health/2012/01/02/144431794/what-vietnam-taught-us-about-breaking-bad-habits</ref> Breaking a habit, then, is partially a matter of reducing situational triggers until you can develop new ways of dealing with them.<ref name="rf17115" /> |
#*Novel situations promote more use of the parts of your brain that are geared toward consciously making decisions, rather than slipping into automatic behavior patterns.<ref name="rf17112" /> | #*Novel situations promote more use of the parts of your brain that are geared toward consciously making decisions, rather than slipping into automatic behavior patterns.<ref name="rf17112" /> | ||
#*A good way to avoid bad habits is to find a way to change your scenery and see if your bad habit becomes less tempting. For instance, if you like to smoke out on your patio, remove the chair you sit in and replace it with a plant. If you tend to overeat at the same location at the dining room table, move to a different seat or rearrange your furniture such that you're facing a different direction than usual when you eat. Subtle changes to the environment can make a habit less rote and force your mind to reassess what's happening.<ref name="rf10600" /> | #*A good way to avoid bad habits is to find a way to change your scenery and see if your bad habit becomes less tempting. For instance, if you like to smoke out on your patio, remove the chair you sit in and replace it with a plant. If you tend to overeat at the same location at the dining room table, move to a different seat or rearrange your furniture such that you're facing a different direction than usual when you eat. Subtle changes to the environment can make a habit less rote and force your mind to reassess what's happening.<ref name="rf10600" /> | ||
