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{"id":4175,"date":"2022-02-21T06:00:00","date_gmt":"2022-02-21T11:00:00","guid":{"rendered":"https:\/\/snapreads.com\/magazine\/?p=4175"},"modified":"2023-12-27T21:00:52","modified_gmt":"2023-12-28T02:00:52","slug":"how-to-break-your-unhealthy-habits-and-improve-your-wellbeing","status":"publish","type":"post","link":"https:\/\/snapreads.com\/magazine\/how-to-break-your-unhealthy-habits-and-improve-your-wellbeing\/","title":{"rendered":"How to Break Your Unhealthy Habits And Improve Your Wellbeing"},"content":{"rendered":"\n

Humans are creatures of habits. And unfortunately, when those habits are the more unhealthy ones, they seem to have some sort of power over us. They say it takes anywhere from 18 to 254 days to break a habit and 66 days for one to become automatic, so when you\u2019re trying to break, it seems like we\u2019re getting the raw end of the deal. Don\u2019t be discouraged! Breaking a bad habit is actually less intimidating than it seems.<\/p>\n\n\n\n

\n\n\n
\n
\"the<\/figure><\/div>\n\n\n
\n

The Power of Habit<\/h2>\n\n\n\n

by Charles Duhigg<\/p>\n\n\n\n

\u23f1 14 minutes reading time<\/p>\n\n\n\n

\ud83c\udfa7 Audio version available<\/p>\n<\/div><\/div>\n\n\n\n

\n
Get the key ideas on Snapreads<\/a><\/div>\n<\/div>\n\n\n\n

Buy on Amazon<\/a><\/p>\n\n\n\n

\n\n\n\n

Figure Out Your Habit Loop<\/strong><\/h2>\n\n\n\n

Ever thought of why <\/em>breaking an unhealthy habit is so hard? Habits can be broken down into three components; there\u2019s a trigger, for example, like feeling stressed, there\u2019s a behavior, such as scrolling through social media, and then there\u2019s a reward, which is feeling sated. Your mind and body want to do more of the thing that feels good\u2013 and they want to do less of what makes them feel bad or stressed.<\/p>\n\n\n\n

Every time you practice the bad habit and reinforce the reward, the more likely you are to repeat this behavior. That\u2019s why breaking old habits is so challenging. The first step in learning a way around this reward-based system is figuring out the loop. What are your triggers?<\/p>\n\n\n\n

A trigger can be something as simple as feeling hungry, followed by a behavior, which is eating junk food, and then concluded with a reward that is, again, feeling sated. So if the habit you\u2019re trying to break out from is stress eating at work, for instance, pay closer attention to the loop. What are your surroundings when you reinforce this habit? Are you trying to procrastinate? Do you have too much to do that you feel out of control so you seek that control somewhere else?<\/p>\n\n\n\n

Once you\u2019re able to name the indulgent actions you find comfort in\u2013 such as snacking on unhealthy foods during challenging assignments or scrolling through social media instead of working, it\u2019s time to turn to the next step.<\/p>\n\n\n\n

Prepare For Discomfort<\/strong><\/h2>\n\n\n\n

The cold, hard truth? There is going to be some discomfort involved, and that\u2019s okay! Everything good in life deserves a little hard work.<\/p>\n\n\n\n

Humans are hardwired to resist discomfort. That\u2019s why we often find ourselves lacking in willpower to continue working on changing these seemingly innate habits. Because we wait for this mystical feeling to come over us and do the work for us. And when it actually feels uncomfortable, we\u2019re unwilling to continue.<\/p>\n\n\n\n

So whether your goal is to quit eating junk food, going on the internet so much, eating healthier, to work out more, know that when you prepare yourself firsthand, knowing that breaking unhealthy habits is bound to\u2026not, well, feel amazing, you\u2019re already one step ahead.<\/p>\n\n\n\n

Have a Game Plan<\/strong><\/h2>\n\n\n\n

Your plan can\u2019t just be to quit \u201ccold turkey\u201d and leave it at that. You also need to have contingencies in case you relapse, in case you find yourself back in the same situation, faced by the same triggers, and having no idea what to do.<\/p>\n\n\n\n

When you\u2019re trying to break an unhealthy\u2013 or even start a new one entirely, setting a game plan is incredibly rewarding. Here\u2019s what needs to be included. Begin by writing out a start date before listing all the ways you\u2019ll change this behavior. What\u2019s next takes over time: it\u2019s tracking your progress.<\/p>\n\n\n\n

Set Realistic Goals<\/strong><\/h2>\n\n\n\n

We said it once and we\u2019ll repeat it again. Quitting cold turkey doesn\u2019t work for everyone. A mindset of \u201call or nothing\u201d is detrimental to most, if not all, unhealthy habit-breakers.<\/p>\n\n\n\n

When you embark on this journey, you start with this rush of motivation. Your mind and body are pumped to get started and show off to everyone who said you couldn\u2019t. As a consequence, you bite off more than you can chew. Instead of starting off slow with a realistic goal, they go big. They promise, for example, to work out every day. And on the very first day, they go for a 30-minute run. Guess what? The most likely scenario is feeling tired\u2013 and frustrated\u2013 and stopping this exercise. When you first start out, make your goals bite-size, and then gradually make them bigger.<\/p>\n\n\n\n

Trick the Reward System<\/strong><\/h2>\n\n\n\n

Our brains are hardwired to seek reward right? We want that rush of dopamine, that \u201cgood feel\u201d hormone, even if it comes at the cost of our own wellbeing.<\/p>\n\n\n\n

Well, it\u2019s time to trick that reward system and turn it to your advantage. Our minds are always looking for a bigger, better offer, anyway, so why not provide it?<\/p>\n\n\n\n

Provide yourself with an incentive for when you break those unhealthy habits. Provide yourself with an incentive every time you make progress. Some reward themselves with symbolic rewards. Some save a dollar every time they engage in a healthy habit. And there, now you have a new habit.<\/p>\n\n\n\n

Keep Temptation Away<\/strong><\/h2>\n\n\n\n

Oftentimes, the biggest temptation is you<\/em>. If you want to improve your wellbeing, watching your self-talk makes a world\u2019s difference. Humans, wired to want to jump to the reward and not actually do all of the hard work, tell themselves excuses. \u201cMaybe now isn\u2019t the best time.\u201d \u201cI\u2019ll start at another time.\u201d \u201cLife is already challenging enough at the moment.\u201d Watch the self-talk and stop yourself before you break your own successful streaks.<\/p>\n\n\n\n

And then there\u2019s another temptation, the big elephant in the room. If you\u2019re a smoker, it\u2019s the pack of cigarettes in your drawer. It\u2019s the cabinet full of junk food, the fridge full of soda, et etcetera. Don\u2019t tempt fate. Now is not <\/em>the time to test your willpower, especially if you\u2019re just starting out. Keep the unhealthy foods you\u2019re trying to quit out from your fridge and pantry. Turn it again in a different reward system. The money you were going to spend on them can be saved or used on something else you really wanted.<\/p>\n\n\n\n

A nice trick is to recognize your cues<\/em>. A cue to a bad habit is the context during which you engage in the behavior. Examples of cues include work breaks, the dessert section of the menu, and so on. Even if you\u2019ve done so good so far, you\u2019re more likely to experience a relapse in the context of when you\u2019ve reinforced the bad habit before. Do your best to get rid of those reminders and stay away from the contexts as much as possible.<\/p>\n\n\n\n

Leave Yourself Reminds<\/strong><\/h2>\n\n\n\n

Speaking of reminders, how about leaving some helpful ones out for your future gain? This is where you can get as creative as you want. Leave your future self sticky notes, stickers, or any visual reminder. Then the next time you\u2019re about<\/em> to relapse, you can be the thing that makes you rethink the action about to trigger you.<\/p>\n\n\n\n

That\u2019s why people leave sticky notes on their fridges so the next time they reach for it, they second guess that. Get with the modern times and use smartphone reminders if you want. Set alarms and reminders and add a motivational note at the end.<\/p>\n\n\n\n

Remember That It\u2019s a Journey<\/strong><\/h2>\n\n\n\n

Breaking a habit can take anywhere from 18 to 254 days. What that says is that it\u2019s a switch you can flip and suddenly be cured. Instead of saying that you have to follow a maintenance schedule, encourage yourself by realizing you\u2019re also on a journey.<\/p>\n\n\n\n

Think of the challenges that crop up as trials to this journey. You just have to get through them and then you\u2019ll emerge a champion on the other side.<\/p>\n\n\n\n

Shift Your Mindset<\/strong><\/h2>\n\n\n\n

How do you shift your mindset? Tricking it is one way. Instead of saying you\u2019re trying to stop <\/em>something as it\u2019s hard to stop a behavior, especially if it\u2019s one you\u2019ve been used to for a long time as humans are notorious creatures of habits, think of it as starting a new habit.<\/p>\n\n\n\n

Our minds are tricky. The more we try to suppress a thought, the more likely we are to never stop thinking about it. One study tested this by telling their participants to suppress their thoughts about eating chocolate. Those who did ended up consuming a significantly larger amount of chocolate than those who didn\u2019t.<\/p>\n\n\n\n

Know Your Reason For Quitting<\/strong><\/h2>\n\n\n\n

Are you trying to abandon a bad habit because you know it\u2019s detrimental to your wellbeing? Are you trying to be a more productive student or employee?<\/p>\n\n\n\n

What\u2019s even better than saying you want to quit an unhealthy habit because you know it\u2019s bad for you, find a better<\/em>, deeper reason for quitting. We bet you there is one you may not even be aware of at the beginning. <\/p>\n\n\n\n

Why should you do this? Sometimes, bad habits will rear their unhealthy heads and tempt us back with rewards. That\u2019s why having intrinsic motivation is so important. You know you may never replace that euphoric feeling, but there are some things that are more important than it: your health and wellbeing, your happiness, your family and friends, et cetera. Giving up that detrimental habit allows you to strive for something more, and that may just make all the difference.<\/p>\n\n\n\n

\n\n\n\n
\n

What Is Snapreads?<\/strong><\/h2>\n\n\n\n
\"\"<\/figure><\/center>\n\n\n\n

With the Snapreads app, you get the key insights from the best nonfiction books in minutes, not hours or days. Our experts transform these books into quick, memorable, easy-to-understand insights you can read when you have the time or listen to them on the go.<\/p>\n\n\n\n

Start Your Free Trial<\/a><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

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