Change Your Habits Archives

Change Your Habits

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Do you want to set consequences to help you break a bad habit?

Establish consequences that will aid you in breaking a bad habit.

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Is it hard to find additional help to break a bad habit?

Explore additional resources to help you overcome a bad habit.

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Would you like to learn about the 3P's technique for breaking a bad habit?

Practice 3P's technique for quitting a bad habit.

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Set consequences Seek additional help 3 P\\\'s patience, practice and perseverance

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Track and remove triggers to change your habits

Problem

Bad habits can be so familiar that you may not even realize you’re engaging in them.

Why it is bad

If you’re unaware of a bad habit when it happens, then you can’t do much to stop or change it.

Solution

Track your bad habit for a week and take note of any patterns. Notice where and when the habit occurs, and anything else that goes on at that time. Say you have a bad habit of binge-eating. After a week of tracking it, you might find that it happens at home when you’re watching TV before bed. So watching TV is the trigger. Knowing this, you can choose to do something else before bed, such as reading or journaling.

Benefits

If you know what your triggers are and when and where they happen, you can remove or replace them. Without anything to trigger your habit, you’ll be more successful in stopping your habit.

How To Change Your Habits (trigger-habit-reward cycle)

Imagine yourself breaking the habit

Problem

It can be hard to break a long-standing habit because you usually do it without thinking.

Why it is bad

If you engage in a bad habit mindlessly, then it will be very hard to stop it and to choose to act differently.

Solution

Become more aware of when you’re about to engage in a bad habit. For example, if you’re craving junk food, become aware of your desire. Imagine yourself going to the kitchen to eat the junk food, but instead turning and walking out the door to go for a walk. The goal is to visualize yourself choosing a different behavior.

Benefits

When you become more aware of your desires, and you imagine yourself choosing a different behavior, it prepares your mind and body for what you’d like to happen instead.

Consider your reasons for change

Problem

You may want to change a habit but you haven’t given much thought to why.

Why it is bad

If you haven’t given much thought to why you’re making a change and what that change will mean for you, then you may lose motivation.

Solution

Consider why you’d like to make a change. Make a list of all the benefits that will come out of the change that you want to make. Keep the list somewhere you can see it on a daily basis to remind yourself why making a change is important to you. For example, maybe you want to start exercising so that you can improve your health and prolong your life.

Benefits

When you know why you want to make a change and the reason is meaningful to you, there’s a greater chance that you’ll be successful with it.

Ask a friend for support

Problem

Changing a habit is usually something that you have to do alone.

Why it is bad

Without any support, you may find it difficult to follow through with changing your behavior. It’s easy to slip back into old habits with nobody to hold you accountable.

Solution

Tell a friend about the habit you’d like to change and ask them if they’d be willing to support you through it. When you’re struggling with changing your habit, you can call up your friend and ask for help and encouragement. You can even set up a weekly progress check-in with your friend.

Benefits

Having a friend's support can help you persevere and stay accountable when you experience moments of weakness and you’re tempted to give up on changing your habits.

Replace bad habits with good ones

Problem

You may decide that you want to stop a bad habit but you haven’t decided how.

Why it is bad

If you don’t have a strategy, then it will be easy to give into your desires and go back to your bad habits.

Solution

Instead of trying to stop a bad habit cold-turkey, try to replace the bad habit with a better one. For example, if you tend to snack on high-sugar foods like chocolate and cookies in the evenings, try to have a bowl of fruit instead. Fruit is still high in sugar but the sugar in fruit is natural. Fruit would certainly be a better option than chocolate and cookies and it will curb your cravings for something sweet.

Benefits

When you replace bad habits with better or good ones, it makes stopping the bad ones easier.

How To Change Your Bad Habits - The Easiest Way

HOW TO: Replace Bad Habits with Good Ones

Stop thinking in all or nothing terms

Problem

When you’re trying to stop or change a bad habit, you may experience failure along the way.

Why it is bad

Failure can be discouraging if you start to think in all-or-nothing terms. You may start to think that because you failed once, all your progress is ruined.

Solution

Instead of thinking in all-or-nothing terms when you make a mistake, try to think in a more balanced way. Don’t beat yourself up for failing just once. Acknowledge the progress you have made so far. Tell yourself that although you messed up today, it doesn’t take away from every other day that you’ve succeeded. Remind yourself that you can start again fresh tomorrow!

Benefits

When you change the way you think about failure and learn to think about it in a more flexible way, you can avoid becoming discouraged. You’ll be motivated to press on.

All-or-Nothing Thinking: A Cognitive Distortion That Leads to Depression (#3)

Black-and-White Thinking: Cognitive Distortion #1

Prepare for setbacks

Problem

When you’re trying to break a bad habit, slip-ups are common.

Why it is bad

If you don’t learn from your slip-ups, then you might start fully engaging in your bad habit again.

Solution

When you slip up, ask yourself what you can learn from it and how you can do better next time. For example, imagine you quit smoking, but one night you go out with a friend and smoke one of their cigarettes. You realize that to prevent this from happening in the future, you’ll need to tell your friend not to give you a cigarette when you ask, and to smoke their cigarettes away from you.

Benefits

When slip-ups happen and you reflect on them, it can help you manage temptation better in the future. It can also prevent you from falling back into your bad habit again just because you messed up once.

How Falling Behind Can Get You Ahead | David Epstein | TEDxManchester

Set reminders of what to do and what not to do

Problem

It’s hard to remember to stop a habit and practice new ones because we tend to function on autopilot.

Why it is bad

When you function on auto-pilot, you’re not aware of what you’re doing and you forget about what you should be doing.

Solution

Set an alarm on your phone to remind yourself of what you should or should not be doing. Do you tend to binge eat in the afternoon around the same time? Set a reminder on your phone around that time with the label, “no bingeing.” You can do the same for habits you want to include. If you want to start walking in the morning, set an alarm with the label, “time for your morning walk.”

Benefits

Using reminders to help you remember to act differently can help you stop bad habits or adopt new ones successfully.

Focus on one habit at a time

Problem

There may be many bad habits that you want to give up or new, healthy habits that you’d like to try.

Why it is bad

If you try to put an end to multiple bad habits or if you try to start several new ones at once, you’ll have less chance of success because you’ll feel overwhelmed.

Solution

Whether you’re trying to stop old habits or adopt new ones, do it one habit at a time. For example, if you want to start exercising, eating healthily, meditating, and reading daily, then pick just one of these to start. When you have mastered one new habit, then you can try to add another one.

Benefits

When you focus on stopping or adding one habit at a time, you’ll have a greater chance of success because you won’t feel overwhelmed.

Hacking Yourself ONE HABIT AT A TIME (Teemu Arina)

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Do you feel anxious?

Anxiety

That sense of dread as you’re going about your day to day activities. That feeling that makes your heart pound and your palms sweat. If you’ve felt this way before, then you’ve probably experienced anxiety. Anxiety makes it hard to focus on anything other than your fears. And the thing about fears: The more you worry about them, the bigger they appear and the worse you feel.

The good news is that there is a solution, right for you. You can free yourself from the endless thought-spiraling and live a present-focused life. Our strategies for anxiety will help you to overcome your fears and discover a sense of inner calm so that you can take any of life’s challenges in your stride. Learn how to positively re-engage with life and find fulfillment in your work and relationships again.

Do you feel depressed?

Depression

You’re alive but you’re not living. It feels like you’re carrying the weight of the world on your shoulders and you’re exhausted. The feelings of sadness, worthlessness and guilt are impossible to shake. Your negative emotions are so consuming that it’s hard to be motivated to do anything, and nothing brings you joy anyway. This is how it feels to be depressed.

But there is hope for you if you struggle with depression. That hope starts with our carefully selected, science-backed strategies for depression. Our strategies will equip you with the tools you need to relieve the intense emotional pain you’re feeling. You’ll learn how to manage your strong, negative emotions so that they lose their grip over you. Over time, your enthusiasm for life will return as you rediscover and experience true joy once again.

Do your struggle with negative emotions?

Manage Negative Emotions

Do you react in ways you later regret when you experience strong, negative emotions? Perhaps you find it hard to control your anger and you lash out at others. Maybe when you feel sad and lonely you turn to alcohol or drugs to numb the pain. Or maybe you’re someone who keeps their emotions inside and later explodes.

It’s important for your mental well-being that you learn how to manage negative emotions so that they don’t become expressed in unhealthy and harmful ways. Our strategies will help you cope better with negative emotions. You’ll become more aware of your emotions and you’ll learn how to minimize the hold they have over you. We’ll show you how to channel your negative emotions into healthy and positive pursuits to promote optimal mental health.

Do you lack motivation?

Motivation

Is it hard for you to get started when you have important tasks to do? And do you find it challenging to finish what you’ve started? Being unmotivated can interfere with your work, studies, and everyday life. So, how do you get motivated to do things that feel difficult, boring, or unpleasant?

No matter what is making you feel unmotivated, you can be sure to find some tips on our platform that will work for you. Our tips will help change the way you think about and approach the tasks you have to do. Equipped with a positive mindset and some novel approaches, you can finally say goodbye to procrastination for good.

Do you struggle with productivity and focus?

Productivity

Have you ever thought that there just aren’t enough hours in the day? If you find it difficult to keep up with life’s demands, you’re not alone. We live in a fast-paced world that is full of distractions. From one moment to the next we have to decide where to focus our attention. If we’re not careful, we can turn our attention to the wrong things and lose a lot of time. Lost time can quickly turn into stress over missed deadlines and pressure to do things at the last minute.

You can find solutions to problems with focus and productivity on our platform. Our strategies will help you be more intentional with how you plan your time and your work. Being strategic about how you spend your work hours, and how you approach your work, will allow you to get much more done more efficiently.

Do you have trouble sleeping?

Sleep better

Do you wake up tired, groggy, and feeling like you barely slept? Do you feel the need to take a nap hours after waking up? Do you have trouble concentrating throughout the day, and does every little thing seem to annoy you? If this sounds familiar, then getting too little sleep, or the quality of your sleep could be to blame.

No matter what’s causing your sleep troubles, our strategies for better sleep have you covered. Our practical tips will help you fall asleep quickly and naturally. They’ll also help you improve the quality of your sleep so that you wake up feeling refreshed and rejuvenated. You’ll feel ready to embrace the day cheerfully, with the energy and focus that you need to accomplish your goals.

Do you struggle with time management?

Time Management

Do you wake up most mornings feeling unprepared for the day ahead? Do you tend to put off important tasks till the last minute? And do you work overtime to avoid missing important deadlines? Poor time management can cause problems in your work and personal life and cause undue stress.

Fortunately, good time management is something that can be taught and we’ve got lots of helpful strategies for you to try. Our strategies for time management will help you get organized so that you feel prepared and motivated to tackle the tasks that each new day brings. You’ll benefit from more personal time and less stress, and you’ll feel empowered having successfully completed what you need to do on time.

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Anxiety Depression Manage Negative Emotions Motivation Productivity Sleep Better Time Management

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Change Your Habits

We will be asking you some questions to determine effective strategies to help you.

Are you ready?

1 / 3

Do you want to set consequences to help you break a bad habit?

Is it hard to find additional help to break a bad habit?

Would you like to learn about the 3P's technique for breaking a bad habit?

NO

YES

Based on your answers we recommend you work on

Please choose one to continue with

Here are some ___ strategies.

Please swipe yes to the ones you want to save.

1 / 1

Track and remove triggers to change your habits

Imagine yourself breaking the habit

Consider your reasons for change

Ask a friend for support

Replace bad habits with good ones

Stop thinking in all or nothing terms

Prepare for setbacks

Set reminders of what to do and what not to do

Focus on one habit at a time

NO

YES

Please complete the exercises for your saved strategies

Would you like to set a reminder to practice the saved strategies?

Sometimes there might be a different issues that can help you with your goal.

Would you like to look at other areas that could help you with this?

1 / 7

Do you feel anxious?

Do you feel depressed?

Do your struggle with negative emotions?

Do you lack motivation?

Do you struggle with productivity and focus?

Do you have trouble sleeping?

Do you struggle with time management?

NO

YES

Based on your answers we recommend you work on

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