I scroll my mobile endlessly. I eat too much sugar, watch too much porn. i have no energy into my body, feeling tired, don’t want to do anything. Just want to use my mobile for pleasure. Regret myself doing the thing that I don’t want to do.
I want myself to be energised, doing and working for my dream not wasting time on pleasure.
the problem is that I have no control over myself and doing because it becomes a habit and after a habit is formed. it become really hard to escape.
One day I read a post on Instagram about habits that damage your brain.. And thought after avoiding this bad habits I will become what I want or what I want to experience. I want to break all those habits that damaging my brain.
I created a plan after reading Atomic Habits by James Clear. That is really helpful to create or break habits. Simple and easy ways that I follow to create those habits.
I thought I will break in just one day. I thought it was easy to break those habits but it was not. I find it really difficult. I stop doing every bad habit that I’m doing. After quiting suddenly and completely I find difficult to consistently doing it. My mind crave more and more all those bad habits.
By doing consistently, following the tips from Atomic Habits I end up breaking all my bad habits, and creating healthy habits like waking up early, meditating daily. read daily, feel more energised, happy. complete my to do list.Feel relaxed.
After following the tricks that I’m going to share with you today you also easily create good or break bad habits.
CREATE A GOOD HABIT
CUE
Write down your current habits to become aware of them. Fill out the habit scorecard. Write down everything that you do all day.
Use implementation intentions, ‘ I will [ DO ] at [ TIME ] in [ LOCATION ]. fIll this with what do you want to do. By blocking time and location you are telling your mind to remember. This works try it. when its time your mind will tell you do the thing that you to do.
Use habit stacking: After [ CURRENT HABIT ] I will [ NEW HABIT ]. If you find it difficult the first one then you try this. Habits that you do all day say or write “After I wake up I meditate for 30 minutes.”
CRAVING
Use temptation bundling. Pair an action you want to do with an action you need to do.
Join a culture where you desired behaviour is the normal behaviour.
Create a motivation ritual. Do something you enjoy immediately before a difficult habit.
RESPONSE
The most effective form of learning is practice, not planning. Focus on taking action, not being in motion. Habit formation is the process by which a behaviour becomes progressively more automatic through repetition.
Create am environment where doing the right thing is as easy as possible. Prime your environment to make future actions easier.
Follow the 2-minute Rule. The rule states, ” When you start a new habit, it should take less than two minutes to do.” the more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.
REWARD
We are more likely to repeat a behaviour when the experience is satisfying. What is immediately rewarded is repeated. What is immediately punished is avoided.
Habit trackers like marking an X on a calendar and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.. Never miss twice. If you miss one day, try to get back on track as quickly as possible.
BREAK A BAD HABIT
MAKE IT INVISIBLE
Remove the cues of your bad habits from your environment.
MAKE IT UNATTRACTIVE
Reframe your mindset. highlight the benefits of avoiding your bad habits
MAKE IT DIFFICULT
increase friction. Increase the number of steps between you and your bad habits that means create an environment where doing the bad habit as bad as possible.
Use a commitment device. Restrict your future choices to the ones that benefit you.
MAKE IT UNSATISFYING
Get an accountability partner. Ask someone to watch your behaviour..
Make the costs of your bad habits public and painful
