1. Understand the Brain
The human brain is habit forming by design. Every new skill or experience creates a new pathway in the brain. Repeating something reinforces it, complete with the pleasure of the event. The brain cannot distinguish a good habit from a bad one, so it is up to you to decide what you want and to reprogram your brain.
2. Fill the Need
Bad habits have the same cause as good habits. They make us feel good, happy or proud. In order to repeat that feeling, we repeat the action. To find out what your triggers are for your bad habits, start a habit log. Do you crave a cigarette after an unpleasant experience, or at a specific time of day? Do you reach for the high fat snacks when you are frustrated or bored? Keep the log for 3 weeks to get a clear idea of what are your triggers. Knowing is half the battle!!
3. Plan, Plan, Plan
Review your habit diary and make a list of your triggers. Then come up with a planned alternative. Everyone experiences frustration, anger, irritation and sadness; it's how you deal with it that makes the difference. If you head for the snacks when you are frustrated, pick an alternate response. Try fruits or veggies instead. Go for a walk. A quick release is to stand up tall and stretch your hands up as high as you can. Talk a deep breath and let it out slowly. Plan for all your triggers and you will be ready.
4. Retrain Your Brain
To break a habit, you need to retrain your brain. Invest time in yourself. Learn a new activity, sport or skill. Something challenging, but achievable. Learning a new skill activates the pleasure sensors in the brain, as you struggle to overcome hurdle and experience success. Keep your brain busy with new things and it will loosen its hold on the old habits and activities that are not as rewarding as the new.
5. Take Time to Retrain
It takes 6 weeks of repetitive effort to develop a new habit, good or bad. Keep track of when you started to help keep you motivated. Once you have reached 6 weeks, the new habit is born. Call on friends and family to support you through this time. Knowing that others are watching and looking forward to rewarding your success is a great motivator and helps keep you focused.
