Bad
habits interrupt your life and prevent you from accomplishing your
goals. They jeopardize your health — both mentally and physically. And
they waste your time and energy.
So why do we still do them? And most importantly, is there anything you can do about it?
The
good news is that yes, there is something you can do to break bad
habits. While some people may recommend the Spiritual approach like
prayers etc, which i don't forbid, this article will however, consider
solutions from the psychological point of view.
Bad habits interrupt your life and prevent you from accomplishing your goals. They jeopardize your health — both mentally and physically. And they waste your time and energy.
Here are the three Simple steps as put together by Webmd of quitting Bad Habit:
Step No.1: Make It Conscious
The
first step is to figure out when -- and why -- you bite your nails,
crack your knuckles, or engage in any other bad habit. "If you can
notice when you are doing it and under what circumstances and what
feelings are attached to it, you might be able to figure out why you are
doing it and be able to stop.
Step No. 2: Put It in Writing So It Really Sinks In
"Log
it," says Janet L. Wolfe, PhD, a clinical psychologist. This will help
you establish a baseline, she says. "Put down the antecedents, the
emotions surrounding the knuckle cracking and what goes through your
head when you crack your knuckles," she says. "This will make your bad
habit more conscious."
Wolfe
suggests keeping the log for at least a week. The next step is to
analyze the data and look at what your usual triggers are. "Do you do it
when you are anxious or bored?"
Step No. 3: Bait and Switch
Once
you realize when and why you are biting your nails, cracking your
knuckles, or engaging in any other bad habit, the next logical step is
to find a not-quite-as-annoying temporary or permanent replacement for
it.
"If you are a nail biter, try gum," Jaffee says.
"For
throat clearing, the competing response may be some sort of slow
exhaling because it is impossible to do that and clear your throat at
same time," Claiborn says. "Develop a way of breathing whenever you feel
the urge to clear your throat. You can see some changes in a very short
period of time. There will be a major reduction in throat clearing
within days."
If
knuckle cracking is your way of coping with stress, Wolfe, says, "Try
getting your hands in a position where you won't be able to crack your
knuckles. Or stroke the fabric of your sleeve, doodle, or do something
else with your hands."
Meditation may
also help break bad habits, she adds. Once you have identified the
triggers, you can do meditation to distract yourself next time you are
in a trigger situation.
Go try these steps and free yourself from that bondage and dirty habits. Shalom!
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