A large part of the everyday actions of our habits, habits that we have formed over a lifetime. It is estimated that about 40% of the daily activities of people’s habits. Some habits serve a positive purpose- such as locking the door when you leave the house, talk to pleasantries during a call or let the dog out when he sits at the back door.
Most of us, however, have a routine that we did could break. Many, revolve around food. Examples have something sweet in the afternoon to get you out of energy slump, snacking at night when you’re not hungry, or reward yourself with a second helping of dinner after a stressful day at work.
Habits, especially bad habit is hard to break. Breaking the habit takes a tremendous amount of willpower, and willpower is a limited resource. It is highest in the morning after a peaceful night’s rest is easily fall by stress, fatigue, anxiety, joy, or almost any emotions or situations. It wavers when someone offers you a piece of chocolate, and admits defeat in the smell of fresh baked pie. It may put up a good fight with breakfast; after all, most people find it relatively easy to say no to chocolate cake on at 7. But even on a good day, you can find willpower levels are pretty low with 3 or 4 in the afternoon. It leaves vulnerable bread basket at dinner, but a handful of cereal for supper, or chips after the kids are in bed.
Willpower is not the answer. So instead of trying to break bad habits, aim to change them.
The life cycle of habit can be broken down into three parts; cue, routine and reward. For example, a cue to lock the door when leaving the house well, leaving the house. The routine is to lock the door, and the reward is peace of mind that your house and possessions are relatively safe. In the example of 2pm treated as a ‘pick me up’, the white was a feeling of falling energy, feeling bored at work, or simply the fact that it is 02:00. The routine was on the way to the vending machine, the office kitchen or desk drawer in search a candy bar or a muffin. The salary would be short-lived increase in energy, the pleasure of having something sweet on the tongue, and a break from work.
If you want to stop the sugar habit, simply saying “I’m going to give up my afternoon entertainment” is probably not enough. When it hits a gesture, it’s hard to resist! The body needs something- until this point you’ve been feeding her treats.
To change habits, you first need to stop and recognize that your actions are just the Member habits. Also, you must remember that you are in charge, and you have the power to change your habits.
Ask yourself the following simple but often emotional question “What do I really want?” Think about rewarding how you want to feel? When the day slump hits, you want something. But do you really want a little old donut or wolf down a chocolate bar while sitting on the table? Or, you are simply bored with the task you are working and need a break? Do you feel re-energized? Do you need a pleasant experience?
Next, think about the different practices that could yield the same salary. If you are fighting energy slump and need to feel energized, would a short walk or do some squats to get the blood flowing do the trick? Maybe, short with a co-worker to offer a change of scenery or consider a break? How about going out for some fresh air, or take a few minutes to stretch? If you are slightly hungry would crisp, juicy apples do the trick?
What the evening rummage through the cage after the kids are in bed? Are you looking for a reward after a long, hard day? Are you bored? Are you stressed? Again ask, “What do I really want?” Do you excited to overcome boredom? Are you just need to relax? Would work on a project, indulging in an interesting novel or writing in the journal give you what you really need?
To start, pick one habit you want to change. Identify the white associated with the action, and the feeling you get from the prize. Make a list of options, more healthful habits you can join to change this bad habit. Exercise situation in mind and picture yourself taking part in the new habit. The more you practice, the better you’ll get!
While routine can certainly be changed, the process is not always easy. Do not expect to change habits overnight. It takes patience and perseverance! Continue with kindness, understanding and acceptance of yourself. Celebrate success and learn from your mistakes.