People often say that good habits are the ones that create positive consequences, whereas the bad ones are most likely to pull you down and not let you succeed. Researchers even estimate that about 40% of human behavior is controlled by habits, which can be quite alarming – especially if you don’t know how to put an end to the bad ones. If that’s the case with you, just stay with us and keep on reading because we’re here to help you out. Here are three fantastic science-backed techniques that’ll help you break those bad habits for good, so check them out and make that happen like a true pro!
The first science-backed technique that contributes to breaking bad habits is based on consistency, and it’s frequently referred to as the ‘Seinfeld method’ of productivity since it was popularized by Jerry Seinfeld, an American comedian. This man claims that breaking the chain is exactly what needs to be avoided in order for a bad habit to be dealt with successfully. Seinfeld says that daily action is what builds a habit, gives you practice, and makes you an expert in a short period of time.
That’s true for both good and bad habits, so make sure you don’t break the chain and you’ll start to see new opportunities you otherwise wouldn’t. You should realize that small improvements can quickly grow into large ones simply because of those consistent actions. If you skip something one day, it’ll make it much easier for you to skip it the next one as well, which turns into an enchanted circle you won’t be able to break. Remember that the level of consistency will help you stay committed and that you’ll have to start over if you break the chain, and you’ll be motivated to persevere and break that bad habit.
Substitution is another effective technique when it comes to breaking bad habits, and it basically focuses on replacing your bad habit with a new, good one, instead of trying hard just to break the bad habit. It’s important to say that most such habits are most commonly caused by stress and boredom, which may sound like a bit silly, but that’s a fact. Biting your nails, wasting too much time on the Internet, overspending in your favorite stores, smoking cigarettes, drinking alcohol every weekend, and eating junk foods are just some of them, and it’s highly likely that you started doing any of these things when you were bored. Then you just refused to break the chain, as stated above, which resulted in a bad habit that’s difficult to break.
So, the substitution method relies on engaging in a good habit once you start craving for a bad one, and that’s actually one of the most effective ways to switch from one to another. Don’t just try to quit smoking, because that won’t take you anywhere – but start a healthy habit like riding a bike or eating raw vegetables. If you still don’t have a bike, you should definitely look for quality bicycles online and find one for yourself ASAP. If you were never a fan of raw veggies, it’s about time you visited your local market and embraced this healthy eating habit. Just substitute a bad habit with a good one and you’ll see a great improvement!
The main problem with all your bad habits, no matter if we’re talking about smoking cigarettes or eating delicious yet empty-calorie foods, is that they feel so great in the moment, and that’s exactly why it can be really challenging to get rid of them. You don’t want to stop doing something that makes you feel happy, do you? Well, you should take a look at things from another perspective and you’ll realize that those bad habits aren’t actually as pleasurable as they initially feel. Yes, we know that they can be liberating and relaxing, but trust us – you should focus on how they really feel, and how they’ll make you feel in the long run. Let’s take eating junk foods like cheeseburgers, French fries, and glazed donuts for an example. The first second you eat them, they taste like heaven. You enjoy every bite of it and can’t wait to take another one. You’re afraid that someone will take your food away from you, and that you won’t be able to enjoy it any longer. Sounds familiar? Of course, it does.
That’s exactly the point of bad habits – they make you feel good in the moment, without realizing that there’s much more behind that. Apart from the fact that they’re so delicious, the truth is that such foods are often rich in artificially added sugars, taste enhancers, and empty calories that can bring more harm than good. These often contribute to a horrific weight gain and health problems which mustn’t be overlooked. The technique of mindfulness deals with bad habits by focusing on the bad habits mindfully, which means that people should focus on what they tasted and smelled like. This allows them to observe their behavior up close, without having to deal with the actual foods, which often results in them feeling disgusted by their own actions and helping them quit that bad habit for good.
As you can see, there really are amazing science-backed techniques that can properly deal with your bad habits and help you successfully put an end to them. Just make sure to pick one you think will work the best for you and be persistent enough, and you’ll surely see amazing results in a short period of time!
Biologist by day, writer by night, and a huge geek. My fields of expertise could be summed up to health, fitness and nutrition-related topics. My interests are on the other hand wide and ever-evolving.