Brushing and Flossing Your Teeth
Eating Healthy Meals
Exercising 30 Minutes per Day
Wearing Your Seat-belt and Following Traffic Rules
Reading Before Bed
Smoking When Stressed
Drinking to Relax
Binge Watching TV for Entertainment
Getting Frustrated When People Do Not Agree With You
Speeding to Get to Work or School on Time
Eating Junk Food When You Are Sad
Habits consist of four different continuous stages: cues, cravings, response, and reward (Clear, 2015).
Reward is the outcome of the response. It is what you get out of the action. It is satisfying the craving. Rewards also make the responses worth remembering. If binge watching TV actually helped you relax after a stressful day at work then chances are you are going to repeat this behavior every time you are stressed at work. The constantly repeating of the behavior will eventually turn binge watching TV into a habit. Habits form quicker if the reward is immediate and slower if the rewards take awhile. For example, the rewards of exercising can take weeks to notice if you are exercising to lose weight, so it will be harder to make a habit to exercise.
Now that you know about habits, let me tell you how to make them or break them.
1. Write Down Your Habits
2. Write Down Why You Do the Habits
3. Write Down the Impact of the Habits
Writing out the habits, triggers, and impacts will bring a lot of self-awareness. Seeing them all on paper can be really eye-opening and motivating. You can use the example below for guidance.
4. Write Down Your Goals
5. Create a Plan for Your Goals
You should try to replace a bad habit with a good habit. It is very difficult to fully eliminate a bad habit, but it can be easier to replace it with another better habit.
6. Make Your Plan Easy
7. Prepare for Failure
Habits are very powerful. They make up who you are as a person. Ultimately, you have full control of the habits you add, stop, or change. You are in control of your own destiny.
What are some habits do you want to change?
How to Master Your Emotions
Clear, J. (2015). The 3 R’s of habit change: How to start new habits that actually stick [Web log comment]. Retrieved from http://jamesclear.com/three-steps-habit-change
Hello! I am Julianne. I was born and raised in the Midwest but now reside in the Southwest. I am very passionate about well-being and nature. I enjoy travelling and creating on my free time. I hope you learned something new from my blog. Thank you for reading!
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