The dos and don’ts of breaking habits
Want to know the scientific reason we develop habits? Habits – good or bad – save our brains energy. Add in a dose of dopamine, a natural feel good chemical created by your body, when the habit is enjoyable, and the brain keeps coming back for more.
Since our brains constantly search for ways to save energy and keep us safe and happy, developing habits come easily, too easily sometimes. That’s why, without conscious effort, what was once an occasional choice can become imprinted into an automatic routine. It also explains how an occasional bowl of ice cream after dinner can transform into a nightly ritual before we even realize it, according to an article on the News in Health website. No wonder neuroscientists continue researching how habit development relates to more serious addictions.
Good news: Breaking basic bad habits is possible. To interrupt brain-based routines and break bad habits once and for all, adhere to these dos and don’ts.
Do:
Practice self-control in small increments, building up strength and discipline like muscle development, according to News in Health.
Visualize a healthier habit or saying no to the current habit, according to News in Health.
Pay attention to what triggers the bad habit. What feelings and thoughts arrive right beforehand? Identifying such thoughts and feelings can help the person mindfully choose a different behavior in response, according to an article on Positive Psychology News.
Make it next to impossible to engage in the bad habit. For example, don’t buy the ice cream. This interrupts the routine and forces the brain to think twice, according to News in Health.
Don’t:
Go back. Avoid the environment that triggers the bad habit, according to News in Health. For example, if someone breaking a coffee habit always goes to the same coffee shop in the morning, visiting a different location can make it easier to order tea.
Don’t go cold turkey, instead make a habit swap. Choose a new, healthier habit to replace the old, unhealthy habit. For example, according to a study on JAMA Network, nail biters can try rubbing their fingers together instead.
Ignore information. Research the long-term effects of a pesky bad habit and the long-term impact of the replacement good habit. Knowledge means power and motivation.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
