How to Build Healthy Habits that Stick and Break Bad Ones.

Photo by Prophsee Journals on Unsplash

Part 1: How to Build a New Habit

  • Start exercising
  • Start eating more vegetables and fruits
  • Start meditating
  • Start reading
  • Start saving money
  • Start spending more time with loved ones
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  1. Make it convenient so it’s not a hassle
  2. At the beginning, make it quick so you can’t say no
  3. After a while, make it just a little bit challenging so it’s not boring
  4. Have a memorable cue and use pairing
  5. Savor the good feeling
  6. Get a streak going
  7. Get accountability
  8. Optimize your environment

1.1 Make it convenient so it’s not a hassle

1.2 At the beginning, make it quick and easy so you can’t say no

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1.3 After a while, make it a little bit challenging so it’s not boring

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1.4 Have a memorable cue and use pairing

1.5 Savor the good feeling

1.6 Get a streak going

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1.7 Get accountability

1.8 Optimize your environment

Part 2: How to Break a Bad Habit

  • Eat less junk food
  • Drink less alcohol
  • Watch less TV
  • Quit smoking
  • Play less video games
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  1. It’s not about restricting ourselves to not do something, it’s not living true to who we truly want to be.
  2. Almost all bad habits are triggered by stress, so we need to find healthy ways to manage stress
  3. It’s not about blocking bad habits, but rather replacing them with a better habit that provides a similar reward.

2.1 It’s not about restricting ourselves to not do something, it’s not living true to who we truly want to be.

2.2 Almost all bad habits are triggered by stress, so we need to find healthy ways to manage stress.

2.3 It’s not about blocking a habit, it’s about replacing the behavior with a better behavior that provides a similar reward.

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Part 3: Other Tips for Habit Change

  1. Clean Slate
  2. Lightning Bolts
  3. Clarity
  4. Safeguards
  5. Abstainer vs. Moderator
  6. The Four Tendencies

3.1 Clean Slate

3.2 Lightning Bolts

3.3 Clarity

3.4 Safeguards

3.5 Abstainer versus Moderator

3.6 The Four Tendencies

  • Upholders — readily meet outer and inner expectations
  • Questioners — readily meet inner expectations only
  • Obligers — readily meet outer expectations only
  • Rebels — resists outer and inner expectations
  • Upholders form habits quite easily.
  • Questioners must be very clear on why they want to do the habit, otherwise it won’t stick.
  • Obligers must have outer accountability, such as someone they’re reporting to, someone to do the habit with, or someone they’re setting a role model for. If it’s only themselves that want to do something, they most likely won’t succeed.
  • Rebels hate the idea of self-restriction, so the habit needs to align with their authentic self-expression. For example, rather than exercising because they “should” exercise, they would do it because it aligns with their identity of who they want to be.

Conclusion

Photo by Samuel Scrimshaw on Unsplash

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Alex Chen

Alex Chen

Passionate about self-cultivation, happiness, and sharing wisdom.

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