Nothing holds you back more than your bad habits.
Here’s the 3 step process to break them.
+ Bonus tip for extra hard cases.
// Thread //
Here’s the 3 step process to break them.
+ Bonus tip for extra hard cases.
// Thread //
You know what you’re doing is bad for you.
Yet... you just can't stop yourself from doing it.
Breaking a habit with willpower alone is hard.
Understanding the mechanics behind it makes things easier.
Let's look at the 3 components of a habit:
Yet... you just can't stop yourself from doing it.
Breaking a habit with willpower alone is hard.
Understanding the mechanics behind it makes things easier.
Let's look at the 3 components of a habit:
1. Trigger
Triggers are events or mental states that lead to the undesired action. When you feel stressed or bored you are more likely to eat candy, watch porn or do drugs.
Triggers are events or mental states that lead to the undesired action. When you feel stressed or bored you are more likely to eat candy, watch porn or do drugs.
2. Reward
When you give in to a bad habit you instantly feel better. A smoker feels relief after smoking a cigarette.
When you give in to a bad habit you instantly feel better. A smoker feels relief after smoking a cigarette.
3. Routine
After indulging repeatedly in an activity these neural pathways get stronger and it makes it easier for you to do it again. You literally train your brain to give in.
After indulging repeatedly in an activity these neural pathways get stronger and it makes it easier for you to do it again. You literally train your brain to give in.
Now how do you break the habit?
1. Identify the trigger
2. Replace the reward
3. Establish a new routine
+ BONUS for hard cases
Let's dive in..
1. Identify the trigger
2. Replace the reward
3. Establish a new routine
+ BONUS for hard cases
Let's dive in..
Identify your trigger
Think about which situations cause you to fall back into your habit?
How are you feeling at that time?
With whom or where are you?
If you have difficulty answering this try to write down the answers next time you feel a craving.
Here's an example...
Think about which situations cause you to fall back into your habit?
How are you feeling at that time?
With whom or where are you?
If you have difficulty answering this try to write down the answers next time you feel a craving.
Here's an example...
Let’s say you struggle with watching porn.
When you’re coming home from a stressful day or you find yourself aimlessly browsing the web it doesn’t take long till you end up on a pornsite.
Your triggers are: being alone + stress or boredom
Here's what to do:
When you’re coming home from a stressful day or you find yourself aimlessly browsing the web it doesn’t take long till you end up on a pornsite.
Your triggers are: being alone + stress or boredom
Here's what to do:
Use these triggers to install a new habit instead
That’s where you need to change the reward.
What do you do next time you catch yourself aimlessly browsing and you notice the urge to watch porn?
You get up immediately and go for a walk.
But where is the reward?
That’s where you need to change the reward.
What do you do next time you catch yourself aimlessly browsing and you notice the urge to watch porn?
You get up immediately and go for a walk.
But where is the reward?
Actively think about how you are stronger than your craving now.
Bath in that feeling.
Be proud of yourself.
Pad yourself on the back.
This is a strong feeling.
People with anorexia reported the feeling of being stronger than hunger as the major reason to starve.
Bath in that feeling.
Be proud of yourself.
Pad yourself on the back.
This is a strong feeling.
People with anorexia reported the feeling of being stronger than hunger as the major reason to starve.
I repeat: BE PROUD OF YOURSELF EVERY TIME YOU RESIST THE CRAVING
You will learn that your new routine is far more rewarding than your old one.
With practice your ability to recognize the trigger will improve and you'll build momentum for your new routine.
And if you're a really hard case, here is an extra trick that you can use...
With practice your ability to recognize the trigger will improve and you'll build momentum for your new routine.
And if you're a really hard case, here is an extra trick that you can use...
BONUS:
Every time you give in to your craving write down your feelings immediately afterwards.
You know you feel like shit and your mind is fast to forget that feeling.
Every time you give in to your craving write down your feelings immediately afterwards.
You know you feel like shit and your mind is fast to forget that feeling.
How do you feel when you wake up with a hangover even though you said you won’t drink again?
Write it down.
Read it every morning.
Remember the pain your bad habit causes you.
Remember it when the sweet voice of temptation calls you and then show it who's in control!
Write it down.
Read it every morning.
Remember the pain your bad habit causes you.
Remember it when the sweet voice of temptation calls you and then show it who's in control!
Having a routine that primes you for the day and helps you to relax at night helps big time with breaking bad habits.
I wrote a FREE ebook that shows you the routines that helped me to have more energy & focus and less stress.
Grab it for free 👇
clarity-routines.carrd.co
I wrote a FREE ebook that shows you the routines that helped me to have more energy & focus and less stress.
Grab it for free 👇
clarity-routines.carrd.co
That's a wrap!
If you enjoyed this thread:
1. Follow me @takezopure for more of these
2. RT the tweet below to share this thread with your audience
If you enjoyed this thread:
1. Follow me @takezopure for more of these
2. RT the tweet below to share this thread with your audience
Loading suggestions...