WHY WE ARE ALL SUSCEPTIBLE TO BAD HABITS

The nature of bad habits makes them irresistible to our basal ganglia, where all habits live. Our primitive brain is a sucker for a quick payoff.
Why do we allow bad habits to happen? When we are stress or not paying attention, our subconscious mind will choose bad habits over good ones. Every bad habit provides an immediate benefit. If they didn’t, we wouldn’t repeat them. When we are feeling tired and stressed, we are particularly susceptible to them. When our body’s cortisol levels are raised, our mind shifts from a pause-and-plan state to a more impulsive fight-or-flight condition. Our primitive brain takes control and seeks quick satisfaction. Our primitive brain isn’t concerned with abstract ideas or our long-term goals; it is in tune with our body’s sensations. We have one brain but two minds. One is driven by emotions, the other by logic. Which is in charge at any given moment is dependent on our stress levels. Stress triggers a fight-or-flight response that puts our impulsive mind in the driver’s seat. Relaxation, on the other hand, shifts us to a state of pause-and-plan. When you are about to give in to temptation, taking, a few deep breaths has been shown to improve our self-control.  Continue reading WHY WE ARE ALL SUSCEPTIBLE TO BAD HABITS

REVERSE THE 5-MINUTE RULE TO BREAK A BAD HABIT

Even if you decide to give in to the temptation at the end of the five minutes, you have strengthened your willpower and increased your awareness of the behavior. Both benefits will improve your odds of success when the next temptation arises. The worst thing we can do is become overly critical of ourselves because that will lead to stress eating, more about that later.         Continue reading REVERSE THE 5-MINUTE RULE TO BREAK A BAD HABIT

A Practical Framework for Behavior Change

He reverses these four laws to break a bad habit.  Make the Cue invisible, the Reward unattractive, the Routine harder to execute, and the Reward unsatisfying. He does a fantastic job of providing practical suggestions on how to accomplish each law.[i] James Clear’s book complements Charles Duhigg’s The Power of Habit. The Power of Habit helps us to understand habits, but it isn’t a manual for behavior change. Atomic Habits fulfills that role, providing actionable strategies in a simple to follow format. This book has an even narrower focus. It seeks to combine the strategies of behavior change with tactics designed to produce a leaner fitter body. “Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.” Sun Tzu Continue reading A Practical Framework for Behavior Change

The Golden Rule of Habit Change

Cues in our environment trigger a response. We need to pre-decided what our new response will be. Our Rider cannot hesitate to guide the Elephant down a new path, instead of performing the well-condition one. We must give our Elephant a new way forward. Instead of telling ourselves not to do something, we need to have an alternative action ready to go. Telling ourselves not to do something, fixates our mind on doing it. When we attempt to suppress a thought, we make things worse. We begin to fixate on it instead. Psychologists call this Ironic Theory. Continue reading The Golden Rule of Habit Change

Confronting Our Choices & Associations

Our primitive brain is more resilient than our prefrontal cortex, but it is a dumb repeater. If we do not increase our awareness of bad habits, our dumb repeater will continue doing what he has always done. We must confront our choices. Continue reading Confronting Our Choices & Associations