Changing a single habit may be a challenging endeavor yet quite rewarding. Whether you want to overcome a bad habit or form a good one, understanding the psychology behind habit formation is vital. Here is a comprehensive guide to guide you through the exercise.
1. Understanding a Habit
Before you begin the process of unmaking a habit, try to see on your own what you actually are unmaking and why you want to do so. Ask yourself:
What serves, as the root trigger for this habit? (stress, boredom, routine)
What are the rewards in it for you? (comfort, distraction)
To what extent does the habit fill you with emotion? (e.g. guilt, satisfaction) By identifying these aspects, you can make your plan for change much clearer.
2:Set Clear Goals
Get a clear idea of where you want to be. Be specific; be realistic. For example:
Instead of saying, “I want to exercise more,” say, “I will jog for 30 minutes three times a week.”
Clear-cut aims will help you keep in focus and motivated along the way.
3:Start Small
Big changes are usually difficult to achieve because they turn out to be drastically huge; thus, just start with manageable bits and pieces.
If you want to read more, just start at 10 minutes a day.
If you are quitting smoking, try to lower your intake progressively rather than just becoming an ex-smoker overnight.The above small incremental changes can set you up for building momentum and confidence.
4. Write Down Progress
You can receive a motivating and satisfying feeling by recording your efforts. You can attempt one of the following means:
A habit tracker app
A journal
Use a calendar to mark milestones
If you keep on tracking your progress, you can see how much you have grown and what is no longer working for you.
5:Use the Cue-Routine-Reward Framework
Habits are very often a cycle of cues, routines, and rewards. In order to change a habit: Establish what your cue is, or the trigger of your habit. Change the routine: Substitute an old behavior with some new one which will serve the same purpose. Change the reward: Ensure that the new routine offers a similar reward, or identify a new reward which provides enough motivation to knock up those habit changes. If your cue is stress-and routine for snacking-the reward could be the endorphines from that little walk instead of food
6. Find Your Support
Getting help from others can make changing a habit much easier. Share your goals with friends or family, or join a group of people working on the same type of changes. Encouragement from other people can serve as motivation for you.
7. Stay Patient and Hang on
Changing habits is a slow process. Research suggests that on average, it takes 66 days to form a new habit; however, it depends on the person. Whenever you trip, don’t lose heart. Just analyze what may have gone wrong, change the approach if needed, and keep on keeping on.
8. Reward Yourself
Be sure to celebrate your small successes. Positive reinforcement is instrumental in supporting newer and transforming habits. Buy yourself a little gift or take a day off for one of the activities you have been craving since you accomplished a milestone.
Conclusion
Altering a habit is a journey requiring self-awareness, tranquility of spirit, and unwavering commitment. By learning the ropes behind your habits and implementing hands-on strategies, however, you are on your way to permanent change in your life. It is important to keep in mind that all setbacks are part and parcel of the process-stay committed to your goals, and things will surely work for you again. With a controlled mind and with proper techniques, you can very much avoid unwanted habits.
