today on sakkemoto.com how to hack bad ore good habits.
We, as individuals, are a result of propensities, both positive and negative. Everybody, if we like it, has many designs that are actuated day by day that reach from washing up to watching a specific network show, to preparing to work.
Consistently we intentionally and unwittingly we are performing propensities, and whatever you call them, regardless of whether it be your schedules,ceremonies, or practices, propensities are a piece of us all.
Propensities can be separated into three distinct regions. To begin with, are those propensities that we don’t see any longer since they are profoundly inserted in our every day lives. These propensities incorporate brushing our teeth or tying our shoelaces.The second sort of examples is those that are sound for us and that we will in general attempt to expand upon — these sorts of propensities, including eating a solid eating routine, getting sufficient rest, and working out routinely. The third sort of propensity includes those propensities that are seen as ominous, such as overspending, smoking, and tarrying.
Each January first, a greater part of individuals are loaded up with energy for transforming them. They expectation and want to begin the new year off new and laying out objectives that will transform us. Notwithstanding, inside half a month, we wind up fighting something very similar negative quirks from the earlier year. The most exceedingly awful part about this is that we return to our negative propensities unconsciously and reluctantly. Over the long run, the custom of setting New Year goals and rapidly separating those goals closes disillusioning use to the degree that we surrender with the possibility of changing our unfortunate quirks and rather decide to quit the yearly custom. Ultimately, we end up with a regrettable underlying meaning about change.
We are made to accept that change is implied distinctly for a rare sorts of people who have a ton of resolve or a one of a kind self-drive. Lamentably, this disclosure leaves the vast majority with questions that regularly go unanswered. On the off chance that you end up here with waiting inquiries, then, at that point you can discover replies here. Not exclusively can you have confidence that you will actually want to assume responsibility for your propensities subsequent to perusing this book, however you will likewise gain proficiency with the important advances for conquering the negative quirks that are keeping you down. You will acquire the information and devices that are expected to break the terrible propensities and supplant them with great ones. Since a propensity is something that you obtain because of the impacts in your day to day existence, having the option to transform it will require a few abilities. Like some other expertise, it needs both successful methods and practice to be effective. You need to outfit yourself with these abilities with the goal that you can be skillful enough when confronting your propensity.
Assuming you need to change your propensities, then, at that point you need to chip away at fostering your abilities constantly. This is on the grounds that your propensity becomes programmed when it is polished with steady, dreary examples that are made to you.
The solitary way you will actually want to overcome your negative propensities is by standing up and preparing yourself for the assignments.
What Are Habits?
In order for you to understand how to break your bad habits, it is
essential that you first understand precisely what habits are.
According to the dictionary, a habit is a recurrent and often
unconscious pattern of behavior, which is usually acquired
through regular repetition.
To understand this concept, you need to know how your brain
works. Your mind is created by and connected with a complex array
of neurons. These neurons are fed with input from our sensory
nerves and organs, which are then delivered to the brain.
These neurons are interconnected with others throughout the
body and form one of the most significant frameworks of interconnected elements of the body. The brain registers, as well as maintains pathways of various neurons through the chemicalimpulses that it receives from the neurons.
To increase cognitive ability, the brain has to keep a simple, streamlined process. This
process includes setting the most used pathways as connections,
which allows them to run automatically.
For example, you might find yourself in a room and can’t
remember what brought you there. The same applies to driving
But what about bad habits?
There isn’t a specific definition of bad habits. This is because a
habit isn’t bad or good on its own. What matters is what you do
with the habit. Consider whether your habit has a positive or
negative impact on your life and the life of those around you.
Asking yourself this question can help guide you in defining your
A positive habit will bring you success in all areas in your life, while
a bad habit is one that can ruin the success you experience in life.
A bad habit can be considered as anything that takes up your time
and prevents you from achieving your immediate or long- term
goals, without providing you anything in return. For example, you
might have the habit of playing video games during your free time.
This could be a good or bad habit, depending on how you do it. If
you usually play video games with your family, it could mean
achieving your goal of spending more time with your family,
making it a positive habit. However, continually playing video
games by yourself every day contributes to nothing, making it a
bad habit. When determining whether your habits are good or bad,
you have to be honest with yourself.
Take the time to weight your habits and see if they are beneficial to
you. If something hinders you from achieving your goals, define it
as a bad habit, and start devising a plan to break the habit.
While you can pinpoint specific bad habits, something’s you are
so used to the habit that you actually don’t recognize how it is
affecting you. Therefore, you need to understand how you can
realize your habits so that you can do something about them.
How to Recognize Your Habits
Most of us are so used to our habits that we don’t actually realize
that you have those habits. The first step that you need to take if
you want to change your habits is being aware of which ones you
have. You can’t change what you don’t know.
You can become aware of both your positive and negative habits by
doing a self-assessment. Here are two methods that you can use to
help you identify both your good and your bad habits.
Doing an internal review of your habits requires self-reflection.
Self-reflection is nothing more than analyzing your daily behaviors
and taking note of how they make you feel. If you always find
yourself snacking on sugary foods, and feeling guilty about it each
time it happens, then you’ve just narrowed down one of your bad
You can also use measurement as a way to recognize your bad
habits. Most of the time, we tend to lie to ourselves about our bad
habits or ignore them completely. With measurement, you can
quickly note your bad habits.
To do this, take a notebook and pen, or use your phone to record
down everything that you do daily. If you want to find out if you
have any bad eating habits, write down everything that you eat in
a day, how it makes you feel, and what you think you could do
about it. When you take the time to write down what you do every
day, you can uncover and reveal habits that you didn’t even know
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When you do an external review, you use information outside
yourself as a way to understand your habits. You take the time to
observe and study the people around you and your environment so
that you might gain a bit of insight into your own habits.
For example, reading books will enlighten you on different
behaviors and their repercussions. You will be able to determine
which habits are good for you and which ones are bad.
Another example of using the external review process to discover
your habits is observing the lives of successful people around the
world. Look for people who accomplished remarkable things in
their lives and note what habits helped them to achieve their goals
and determine if there were any habits; they possessed that kept
them from reaching their goals. Observing successful people will
help you note some bad habits that you might not have considered
Types of Habits
Habits are a crucial part of our daily lives. Some of these habits
started when we were young, like sucking your finger. Habits are a
part of us, and we are a part of our habits. Most people categorize
habits into two areas, bad and good.
The bad habits tend to be more popular than the good ones and can
include procrastination, telling lies, stealing, and laziness, among
others. Different schools of thoughts have their own notion
of different kinds of habits. Here are two different schools of
thought on the different types of habits.
First School of Thought
According to the first school of thought on habits, they can be
divided into four different kinds as follows:
Everyone falls into one of these four types. Let’s explore each
category a little further so you can determine which one you fall
into regarding your habits.
These kinds of habits are those that are established throughout
the course of our lives to help guide us through our life projects.
These habits are responsible for moving us forward toward a
preferred idea. They are the habits that tend to lead to serendipity.
You can enjoy these habits without actualizing any goal.
They tend to take us on a path that is rewarding on its own. At
times, these habits might have goals attached to them, but
achieving these goals isn’t necessarily as important as the process.
You can refer to these kinds of habits as open-ended habits. Since
you aren’t focused on the result or outcome, what happens during
the process can be framed to be a success.
Examples of instigating habits include:
• Working out
• Spending time with friends
• Eating healthy
• Building a home
These kinds of habits are widely known by everyone because we see
these habits everywhere. They are the habits we are trying to break
off. Avoiding habits include media addiction, slothfulness,
gambling, gossiping, drinking, smoking, and every kind of
addiction that you can think of. In this stage, the focus is on
changing from one thing to something else.
These are the habits that we try hard to push away. You are either
complying with them or not by moving them toward the
instigating habits, which is by mentally re framing them. For
example, if you are in the habit of gossiping, rather than trying to
stop the habit, you can look for ways to compliment others
If this is done over and over again, it will eventually override the habit of gossiping.
These kinds of habits involve doing an activity each time the same
way without leaving any room for change. It is an automatic
response. You can call it the devilish cycle, which robs you of the
current moment. People who tend to rile against habit formation
only consider this type of habit. Once you form a regimental habit,
you lose control of the present.
These habits usually become unconscious if you aren’t careful and
on the watch. For example, parking in the same spot every day,
showering, drinking a cup of coffee every morning, and more.
These habits operate through us, and undeniably, we have them all.
We don’t see them, but we rely on our friends and family to help us
expose them. These are habits that we repeat over time and that
have become embedded in our character and lifestyle. We don’t
have conscious control over these habits. They include pessimism,
negativity, overspending, frowning, picking your nose, etc..
Second School of Thought
Besides the habits mentioned above, they can also be categorized
into three distinct groups based on the nature of the activities
according to this second school of thought on habits.
These are referred to as muscular activities. They are the habits that
directly relate to our physical actions. Motor habits include
walking, talking, sitting, standing, exercising, and maintaining a
particular body posture, among others.
These kinds of habits relate to the psychological process that is
needed for our mental abilities. Intellectual habits include logical
thinking, accurate perception, use of reasoning before making a
decision, and good observation, among others.
Habits of Character
These are the habits that are expressed through our character. For
example, helping those in need, trusting people, being honest, time
management, being clean and tidy, etc. These, at times, are called
emotional habits because they have the essence of feelings and
How Habits Work
Your life today is the sum of the things that you have done
consistently over time. Your life is the product of habits, whether
they are good or bad. Ultimately, you are what you repeatedly do,
and your habits form the things you believe, the person you are,
and the personality that you portray.
Sometimes, we don’t even know how we exhibit certain habits. We
do, however, know that over time, we end up doing them
unconsciously. Understanding how habits work is the key to a life
where anything is possible.
The Pattern of Habits
Every habit that you develop, whether good or bad, has a pattern.
They follow a specific pathway. A bad habit also accompanies the
same pattern that is followed by a good habit. Knowing that habits
follow a particular pattern, it is essential for you to know about the
three patterns of habits, that are followed sequentially. The three
patterns of habit are:
• The Reminder
• The routine
• The reward
Every habit follows this pattern. Whether you have the habit of
reading, exercising, procrastinating, smoking, or something else,
the pattern is the same.
Every habit is learned and can be unlearned with the help of this
process. Habits are just the result of practicing and repeating a
particular action over time. Any kind of habit that you desire, you
can learn. All you need is persistence and discipline. With
persistence and training, you can shape your character and
personality to whatever you want.
You can rewrite the script of your life if you aren’t happy with it.
You have the power to rip off your former habit and produce a new
one. Most of the problems and frustrations you face in life are due
to the bad habits you’ve developed over time.
Taking a look at the good habits, there are many things that could
be responsible for their development, including motivation, the
drive to succeed, and competition. You might be wondering how
motivation can cause habits? It is rather simple. For example, you
might not be able to read a book a month, but while watching
television one day, you see a teenager talk about how he reads four
books per month.
The words of the teenager continue to play in your head. This
constant replaying of the teenager’s words motivates you to pick up
the book and finish it in a month. As the days turn into weeks, and
the weeks turn into a month, you finish the book and accomplish
your goal. You feel so good about achieving the goal that you begin
to read at least one book every month consistently. The words of
the teenager motivated you to start a new habit.
Bad habits are typically caused by stress and boredom. Things like
drinking, overspending, smoking, biting your fingernails, etc., are
ways of responding to stress and boredom. However, it doesn’t
have to be this way. You have the power to deal with stress and
boredom without developing bad habits.
The Three R’s of How Habits Work
The moment you can comprehend the mechanics of how habits
work, you have the power to change the path of your life to the
way you want it. Understanding how habits work will help you
transform your habits, even if you’ve had them for years.
Unfortunately, you can’t escape the three R’s of habit, but you can
change how they affect you.
This is known as the “cue” or the “trigger” and is the first pattern of
how habits work. All your habits start with a trigger. The trigger is
responsible for telling your brain to go into an automatic mode, as
well as the particular habit of using. An external trigger reminds you
of the habit, which is associated with that particular habit.
This reminder immediately stimulates your subconscious
This means that from that point forward, your subconscious mind
is in control of your behavior. The trigger from your environment
can be likened to a button, which puts your entire behavior into
action when pressed. This is then translated into the second
pattern, the routine.
This is the actual behavior that is triggered by the reminder. The
routine could be mental, physical, or emotional. The routine can
happen quickly, without much thinking.
This is the key to it becoming a habit because it doesn’t require any
thought or conscious effort by you to carry out the sequence. It
merely happens because it has become encoded in our brains. It is
not firmly planted in your muscle memory.
It is like driving to work, and you automatically know where to turn
without thinking. The moment the sequence is ingrained into your
muscle memory and brain, it becomes difficult to change. The third
pattern is the reason why it can be a challenge to change a habit
once it is learned.
Every routine has a reward, either positive or negative. The reward
process is responsible for helping your brain find out if such a
routine is worth remembering for the future. As time goes on, the
process becomes automatic.
The reminder-and-reward process ends up becoming
entangled until a sense of eagerness and craving arises. Most
times, the reward is connected with a feeling.
The moment this three-habit pattern becomes encoded in our
minds, it remains their forever. There is a specific neural network
for each habit that is formed in the brain. This unique neural
network strengthens whenever you repeat an activity, and it also
weakens when an activity is stopped.
This is why people who have stopped a particular habit, and think
that they’ve overcome it, will later find themselves going back to it
when it is externally triggered. In this situation, the only way of
changing the habit is to form a new habit, which is strong enough
to replace or override the old habit pattern.
Impact of Habits on Your
Quality of Life
Whether you know it or not, habits can hinder and hurt us. Not
only that, but they can also help us create a life that is full of
impacts and actions. Bad habits have the capability of festering
and growing into a lifestyle that can take away from the life you
want to create.
Moreover, good habits can lead you to live a beautiful and
successful life. Habits can make use of successes or failures.
According to the author and motivational speaker Jim Rohn,
“motivation is what gets you started. Habit is what keeps you
going.” Bad habits influence our daily life and distort everything in our lives. A bad habit can have a tremendous impact on everything from your health, personality, brain, and character.
The Impact Bad Habits Have on Your Brain Every bad habit either affects your brain directly or indirectly. Bad habits tend to make your mind needy. Irrespective of the form that bad habits take, they are incredibly addictive. This is why it is so much harder to break a bad habit, as opposed to creating a new one.
Our brains are hardwired at the biological level to seek out things
to fulfill addictions. When you are involved in a bad habit that
you’ve become addicted to, your brain releases dopamine, which is
the chemical that is responsible for making you feel good.
You can say that the chemical makes you high. Once you continue
to participate in a bad habit, they ultimately become a routine,
which means that your brain is forced to look out for these activities.
This causes your brain to become dependent on such events, which
makes it incredibly challenging to break away from an addiction.
Bad habits also tend to build a resistance of dopamine, which will
end up effect or reducing the quality of your life. Each time yourbrain is flooded with dopamine, it gradually gets used to the influxof the chemical.
After a certain period, your brain becomes discontented with the
little dose that it receives. The next time the habit is triggered, the
brain becomes unsatisfied and needs a higher dose of dopamine.
The greater the treatment, the more it affects other aspects of your
You can even end up becoming less joyful, gloomier, and duller.
This lowers the quality of the life that you are meant to live and can
steal away your ability to find pleasure and fulfillment in the little
The Impact of Bad Habits on Your Health
During your childhood, your mom might have told you not to suck
your thumb or pick your nose. Like most children, you were
probably a little rebellious, and once you were out of your mom’s
sight, you continued the action.
At the time, you didn’t consider the social conventions and carried
on with the action. Given enough time, the habit became something
that you could do without, and suddenly you are known in the
neighborhood as the kid who picks his nose.
While this won’t affect your health, brain, or body, other bad habits
can cause severe damage to your health and willultimately reduce
your quality of life. It is imperative that you avoid these four habits.
In this day and age, there isn’t a person alive who doesn’t know that
smoking is bad for their health. Even smokers are aware of the
truth, yet they still continue to participate in this habit. As with any
other habit, it still has to do with the dopamine resistance discussed
Smoking has different side effects that affect not just themselves,
but those around them as well. Not only can it cause lung cancer,
but can cause complication for pregnant women, heart disease,
COPD, and many other health concerns. If you have formed the
habit of smoking, it is time that you find a way to stop.
Lack of Physical Exercise Keeping your body vitally active is crucial in enhancing our
physical fitness and health. Exercise is performed for a variety of
reasons. However, once you form the habit of not exercising, you
end up depriving your immune system of the boost that it needs, which can eventually end up causing you to develop heart disease and other severe medical conditions.
Even moderate alcohol consumption ends up damaging the body
and brain cells. When you drink too much alcohol, you increase
your chances of experiencing liver issues, brain damage, high
blood pressure, diabetes, and cancer.
This isn’t what you want if you are thinking of improving your
quality of life. Too much drinking can interfere with your
normal sleep patterns, which can lead to nervousness and
How to Break Bad Habits
As humans, we like rewards and are always on the lookout for
satisfaction in everything that we do. Unfortunately, this means
that trying to change something that you enjoy doing can be
incredibly challenging. You will need to make the ultimate
decision before you even embark on the task of breaking your bad
habits and understand that it will take sacrifice on your part.
In the beginning part of your journey to breaking your bad habits,
you will more than likely be forced to deal with depression. You
will be tempted to repeat your habit for one last time, but if you
want to stick to the program, and finally free yourself from your
bad habits, then you will have to be strong throughout the entire
How to Break Your Bad Habits in 4 Easy Steps
Even though the process of breaking bad habits can be incredibly
difficult, the process isn’t impossible to complete. You need to head
into the process, knowing that it will be challenging, but with
enough determination and persistence, you’ll be able to break your
bad habits for good. Here are the four easy steps that you’ll need to
follow if you want to get rid of your bad habits permanently.
Step #1 – Define the Habit
The first step that you need to take when breaking a bad habit is
to identify the habit. Conduct an internal and external review of
your life, as mentioned in Chapter 1, to determine the habits that
you have in your life.
The moment you can understand and accept the habit, you will
have a better chance of dealing with it. If you identify a bad habit
in your life, you need to accept it, by telling yourself that you have
a problem and that you are willing to do whatever is necessary to
Step #2 – Find a Replacement
The key to breaking any bad habit is finding a replacement habit.
For example, say that you love watching television. Instead of
expecting just to stop watching TV and being idle, you need to
participate in something that you love to do and do it during the
time that you could have been watching TV. If you like to read,
pick up a good book that you’ve been meaning to read and get
started reading. If you enjoy listening to music, start listening to
it instead of flopping down on the couch and watching TV.
If you have a habit of biting your nails when you’re bored or
stressed, you can replace this unhealthy habit with something
else. You could buy sugar-free gum and pop a piece in your
mouth every time you feel the urge to bite your nails.
Your goal when it comes to breaking bad habits is to avoid
leaving a vacuum because your habit will come creeping back
because you haven’t filled the void with something else. As you
try to find a replacement, make sure that you don’t end up
replacing the habits with something else that in turn becomes a
bad habit because you’ll have to start the process over again to
deal with the new, bad habit.
Step #3 – Find Your Motivation
The power that keeps us moving forward in life is motivation. If
you want to overcome your bad habits, then you have to find the
motivation for changing your behavior. If you don’t have the
motivation in your efforts to get rid of your bad habits, then you
need to find one.
You can start by thinking and analyzing the good reasons why you
need to break the bad habit. Use the reasons that you come up with
as your motivation. For example, if you are trying to reduce how
much you smoke, or want to quit altogether, you can look at how
smoking negatively affects your health.
Smoking also affects those around you indirectly, which could be
the motivation you need. If improving your health and the health
of those around you isn’t enough for you to quit smoking, you
could look at the financial impact this habit has on your life.
Consider how much money you are spending on cigarettes daily,
monthly, or yearly and think about all the other things you could
have spent that money on if you didn’t have the habit of smoking.
If your finances are tight, you can use this as an excellent reason to
If money isn’t an issue for you, you might want to look at the time
that you spend smoking as your reason. As an active smoker, you
may be spending more than 1000 hours every year smoking. This
is over 40 days a year just spent smoking. Think of what you can do
in 40 days and find the motivation to quit. This is a lot of time that
you could be spending on something else more productive.
Finally, look at the health issues that you could end up dealing
with if you continue to smoke. Not only are the chances of
succumbing to lung cancer high, but other cigarette-related
diseases are among some of the top-ranked killers in the world.
Step #4 – Change Your Environment
Where you live and who you interact with on a regular basis will
determine whether or not you can change your behavior. Most
people head to addiction recovery clinics to help them deal with
their addictions. Unfortunately, after treatment, they often go back
to where they came from and start hanging out with the same
people who were a part of their lives before they got help.
At first, they might be able to resist the habit and can even caution
those around them about the habit. Unfortunately, the more they
interact with these people, the blinder they become to the issue.
Given enough time, they give in and return to their old habits.
If you want to overcome your bad habit, then you have to change
your environment and distance yourself from the people thattend
to influence your choices. The hardest part of this step is that you
might be forced to change your friends and your schedule.
Other Necessary Steps for Changing Bad Habits
The steps discussed above are universal steps that are needed to
overcome a bad habit. In most cases, these comprehensive steps
will also require additional supplementary actions to help make
them more useful. Here are some other things that you might
have to do to change your habits.
Change Your Thinking
Your brain is the engine of your body and everything that you do
starts from your mind. If you want to break a habit, you have to
change your thinking. Here are ways that you can change your
thinking and get rid of your bad habits for good.
Commit to a Goal
While this may seem obvious, it is something that you have to do if
you want to break a bad habit. You can’t merely start by wanting to
break a bad habit without being sure that you really want to break
the bad habit. If you want to avoid failing, then you have to commit
to a goal.
Understand Your Habit
You can’t go into a battle without the knowledge of your enemy.
Likewise, you have to have a full understanding of your behavior if
you ever want to be successful in breaking it. Habits are patterns
that have evolved because they have been rewarded.
There is a trigger that tells your brain to start the habit; then the
process is rewarded for this habit. These rewards from
neurochemicals reinforce the habit loop. If you develop
mechanisms that interrupt the behavior part of the loop, then you
can more easily break the habit.
Assess the Context of Your Habit
If you can get to know both the emotional and situational context
of the things that trigger the habit, then you can effectively
determine how to break the habit. You will be able to understand
better the rewards your brain is continually looking for. This will
also you to develop alternative, healthier means of achieving the
same rewards that the bad habit provides.
Bad habits are generally formed as a way to tackle situations that
cause boredom and stress. For example, procrastination provides
you with free time to engage in other activities that are more fun.
Instead, you need to find an alternative positive method to deal
with your stress.
You need to be aware of what prompts the bad habit. Most habits
are so every day that you aren’t really aware of them when you are
doing them. You want to try and be aware of the time it happens
and try to write down what is happening at the moment.
If you bite your fingernails, take a few notes of what you are
feeling when you have the urge to start biting your nails. Writing
down what you’ve been feeling, what’s happened, and what
you’ve been thinking about will help you lay a good background of
how to deal with your habit.
Make a Plan
When you know what triggers your habit, you can start to make a
plan for minimizing or eliminating the habit triggers and behavior
change. You should set up milestones for how to break your habit.
This can help you to create new patterns of action. For example,
you may decide that when you feel like smoking, you take a walk
instead. It is important to remember that your plan will only work
if you stick to it.
Changing Your Behavior
Another thing that you will need to do if you want to break your bad
habits is to change your behavior. Changing your behavior will help
to set you up on the right path to success. Here are some things that
you can do to improve your behavior to help you break your habits.
Change Your Environment
When you change your environment, you will dramatically reduce
the temptation that you have of going back to your bad habit. You
can avoid places that you used to visit that triggered the habit;
you can look into studying a vocation or break your past
Create Obstacles to the Habit
If you can create barriers that make the habit unpleasant to
perform, you will successfully be able to break the bad habit. One
way you can do this is by finding someone else who is trying to
break the same habit and join forces with them.
If you want to stop using Facebook or Twitter during the day, you
can disconnect the Internet or download an app that turns off
distractions. You can also create a punishment for the habit. For
instance, maybe you can add another 30 minutes of cardio
exercise to your daily routine every time you overeat.
Take the process one step at a time. Don’t aim to achieve the entire
goal at once because it will only lead you to failure. Instead of
saying, “I will stop eating junk,” consider saying, “Today, I’m going
to eat a healthy breakfast.” Continue increasing the steps, and with
time, you will reach your goal.
Breaking your problem into smaller pieces can give
you a positive result.
Reward Your Successes
Since your bad habits developed because of the rewards they
received, you can do the same for your new, good habits. After
achieving a particular goal, reward yourself immediately.
For example, if you have a terrible habit of always being late to
work, you can reward yourself in some way when you arrive on
time. Choose a reward that you like and repeatedly do it until the
reward is no longer needed.
Breaking a habit is a challenging task. It can take years for you to
achieve it. This means you have to learn to be patient. Even if a
month passes without any sign of progress or success, don’t quit.
Breaking your bad habits is a complicated process. Make sure that
you follow the steps outlined in this chapter and be patient. Rome
wasn’t built in a night, and you won’t be able to break your bad
habits in a night either.
How to Form Good Habits
Before you start on the journey of breaking your bad habits, you
have to know what some of your bad habits are and have found
an excellent alternative habit to fill the void.
This is because you can’t break a bad habit without finding a
replacement. When you have a good habit in mind that you want to
replace your bad habit with, follow the below steps to get you
started on forming new, good habits.
Step #1 – Start Small
The slightest adjustments in your daily routine can dramatically
alter the outcome of your life. When you want to form good habits
to replace the bad ones, you need to start small and find a
manageable habit that you will be able to continue for life. You
don’t want to start with overly ambitious, unrealistic habits
because you are just setting yourself up for failure. Don’t try to
reinvent yourself all at once.
For example, if your goal is to get and stay fit through regular
exercise, you don’t want to vow to do an hour of cardiovascular
training, four times a week if you’re overweight, out-of-shape, or
sedentary. Instead, start with a habit that you know you can do
and don’t mind doing, and build upon the habit over time.
Step #2 – Decide When
If you want to be successful in forming good habits, then you need
to decide when you will perform the new habit. You want to try to
link this new habit to the end of a routine that you have already
established. Typically, you want to try and plan your new habit in
the morning when you have the energy.
Willpower fatigue is a real issue, making it increasingly harder to
resist the temptation to forego your planned routine. Give the
morning routine a try, even if you don’t consider yourself a
Step #3 – Use a Trigger
Just like triggers can cause you to develop a bad habit, you can
also use them to help you form a new habit. For example, your
trigger might be something that you do habitually, like brush your
teeth, or it might be something that happens regularly every day,
like commercials interrupting a TV show. Here’s an example of
how you can use a trigger to form a new habit.
• After I brush my teeth, then I’ll do ten minutes of yoga.
• When a commercial comes on, then I’ll do five pushups at
the kitchen counter.
Step #4 – Change Your Environment
Making changes to your environment will make it much easier to
follow your new habit. For example, if you want to create a habit
of working out first thing in the morning, keep your shoes and
exercise clothes near the bed.
If you’re going to drink more water, fill up a pitcher with the
amount of water you want to drink daily and place it in the
refrigerator the night before. Seeing your exercise clothes or water
in the fridge is a visual cue that will help you practice your new
Step #5 – Visualize
Spend time picturing your daily routine, not just your wished-for
results. Visualizing your anticipated results can be incredibly
motivating. A study conducted by UCLA found that visualizing
yourself achieving your goal can help in forming a new habit, but
only if you also imagine how you will meet your goal. You need to
picture yourself actually doing the daily routine that will ultimately
help you achieve your goal.
Step #6 – Use the “If: Then” Strategy
Nothing ever goes as planned, which means you need to develop an
“if: then” strategy to determine what you will do if your habit
routine gets interrupted. First, you need to think about the
situations that are likely to pop up to interfere with your schedule.
Then you need to figure out what you will do for each scenario. For
example: “If it rains and I am unable to go for my daily jog, then I
will put on an exercise video and workout for 20 minutes.
Step #7 – Reward Yourself
Every day that you successfully practice your new habit give
yourself a reward. Use positive self-talk or give yourself a pat on
Actions have to be repeated if you want to form new habits, and you
will want to repeat actions that make you feel good. Giving yourself
rewards when you successfully practice your new habit will help
you better enjoy creating and sticking to the new habit.
Don’t Be Too Hard on Yourself
If you have a lapse in your habit-forming plan, don’t give up. Most
habits can be formed in about 21 days. However, don’t be so tied
up in this “magic 21 days” that you feel lost if you end up slipping
A study completed by the University College of London in 2009
found that missing one opportunity to perform the behavior did not
materially affect the habit formation process. This means that you
can occasionally mess up and fail to practice your new habit without
it changing the overall result.
As a rule, unfortunate quirks are framed in our youth, while others are made because of misuse, peer pressing factor, or impersonation. All of these propensities have a particular objective to smother your upsetting circumstance and make the figment that everything looks okay.
Luckily, you’re in good company in your craving to break your awful propensities. Pretty much everybody on the planet has an unfortunate propensity that they might want to break. What makes a difference most is your specialty with your negative propensity.
The most concerning issue isn’t in having a negative propensity however permitting it to assume responsibility for your life while you pause for a minute or two and sit idle.
All you need to do to get out from under your negative propensities and
structure new ones is to begin little. It might take you a month or more before you are prepared to set out on the excursion to end your negative quirks.
What’s significant is that you don’t take too long to even think about beginning the
venture so you don’t keep on discovering open to living
in your the norm.
Go to sakkemoto.com and get answers
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