Find the best you by replacing bad habits
It could have started as a treat, having a late-night bowl of ice cream. Maybe it was peer pressure to get you to try a cigarette. Perhaps your nerves drive you to bite your fingernails, or boredom makes you rack up too much screen time.
Regardless, we all have a bad habit or two we wish we could ditch. You may have even tried once or twice. If you did, you probably learned it can be hard to break a habit. Why is that? Research from a Florida State University psychologist on the News in Health website shares that habits are beneficial because they free our mind up to concentrate on other things. An example is planning your grocery list while brushing your teeth.
Performing routine behaviors can also trigger the release of dopamine, a natural feel good chemical that makes you happy. Consequently, when you try breaking your routines, it can prevent the release of dopamine, increasing your craving to perform the habit you are trying to break. Thus making it harder to stop the habit you are trying to break.
Therefore, we are bringing you tips backed by research to help you implement little changes to help you improve.
According to Harvard Health, you should start by considering what they refer to as the Three Rs: reminder, routine and reward.
Most of our habits are sparked by a routine. Perhaps every time you drive past a certain coffee shop, you can’t help but pull in and get a sugar loaded Frappuccino. One suggestion is to avoid driving by that coffee shop. If you do, you can reward yourself with a healthy alternative like tea.
Harvard Health also recommends keeping a journal and writing down what you feel when you need to perform the bad habit. After a few days, you can probably identify the cause and work on substituting it with a good habit.
The last tip from Harvard Heath explains that your best chance of breaking a bad habit is motivation and the belief that you can achieve the desired result. If you smoke one pack of cigarettes a day now and it seems impossible to stop, try reducing it to a half pack a day. Then reduce it again when you are ready.
Habits are easy to continue, which is why they are habits. With a little effort and solid strategies, you can change them.
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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.