10 ways to get rid of a bad habit

There comes a point when you think it’s time to stop before your next coffee. At the same time, the number of hours spent on gadgets is increasing, and a day without fries turns into a complete disappointment. You are probably familiar with these “symptoms”? We have found effective ways to help you get rid of bad habits.

Count the money spent

A good way to find motivation is to count your own funds spent without a trace on the needs of a bad habit. Almost all banking apps offer ready-made statistics that include expenses by category, so you can see figures for a particular period right now by looking at your smartphone. Try to save the amount you spend daily in favor of habit. The result may not be immediate, but it may please you and increase your motivation after a week. And if you transfer it to a separate savings account, your income can be increased – there are only advantages. If you use cash, buy a nice piggy bank that is difficult to open.

Find Habit Triggers

Habits are cycles of behavior that we repeat without thinking. Some signals make us want to perform a certain action and we receive a reward for it. Try to understand what this is. For example, you take a shower every day and then drink a cup of coffee. Replace this with a glass of water and light exercise, for example. According to research, a new habit is formed in 21 days. Who said it would be easy?

Change your usual algorithm of actions

It is found more frequently than any other on the planet. According to scientists, approximately 30% of people suffer from some degree of caffeine addiction. If you want to reduce your caffeine consumption, try to review your daily routine and optimize your physical activity. You can drink juice or green tea during traditional coffee or black tea time; this will help ease abstinence by maintaining habitual patterns of behavior. People suffering from caffeine addiction need to eat more fresh vegetables and fruits.

Change gradually

The most common mistake is to give up everything and start a new life at that moment. Be more patient. Focus on one habit and think about small steps to take. For example, you want to reduce the time spent on gadgets. At 18:00, do not immediately put everything aside and occupy yourself with something to overcome. You’d better try to reduce the time more and more each day. For example, start with 15 minutes. When this becomes easy, add new small steps. They will gradually lead to major changes.

change the scenery

If you constantly do something in the same place, then even the environment becomes a trigger. Most of the time we don’t even notice it. Try changing your usual circumstances to help your brain: move furniture, change route, etc.

Learn to stop

Complete the situation rule with the 10 second rule. Make it so that it takes another 10 seconds to initiate a habitual action. When a very strong impulse hits you and you want to surrender to your weakness, stop, take a few slow and deep breaths, count to 10. Persistence and determination are very important to overcome bad habits. Focus on your goals and believe in yourself.

Use anti-stress tools

The problem of a person unknowingly picking wounds, squeezing pimples and blackheads, or picking hangnails is very common. This mental disorder affects 5% of the population, that is, every 20 people. Try to start by chatting with your loved ones; In this case, external control is almost as important as internal control. Ask them to “honk” you if they notice something. Usually pimples wave at you in the mirror, so put a sticker there that says “don’t touch your face” or something like that. Keep your hands busy with useful things. An excellent stress ball option. If necessary, seek professional help to overcome stress together.

Record your progress in your diary

This is an important stage for you to become aware of the impact of a habit on your daily life. Rate the habit on a scale of 1 to 10. 10 means a lot of work, perhaps with the help of an expert, while 5 and below means implementation is easier for you. The analysis will also allow you to evaluate what kind of profit a bad habit provides and how it can be changed. Make a table with three columns. Write down the positive aspects first. For example, when you snap your fingers while working, you feel calmer. Second, what happens if I don’t do this every day? Leave the third column for alternative activities.

Look for like-minded people

It’s much easier to deal with something when you’re not alone. Try to talk openly about what you are going through right now: on a social network, at work, on your blog. You’ll be surprised at the number of people trying to change things, get rid of procrastination, TV series addiction or coffee addiction. For example, you can support each other, discuss your progress, or test the tips in this article together.

Don’t be afraid to dream

Imagine how you overcome your bad habit and what benefits you get from it. Think about how this positively affects your health, improves your quality of life and contributes to your development. Remember this in moments of weakness or bad mood. You can read about someone else’s experience struggling with this habit on a blog or in a book. Don’t close yourself off to information because you are already on the path to your goal.