7. Reward yourself.
Rewards teach your brain whether or not a behavior is important enough to remember. Let’s say your goal is to reduce your screen time. By indulging in a treat you enjoy, you can motivate yourself to spend a certain amount of time away from a screen. Less screen time creates a more positive association in your brain, increasing your chances of breaking the habit.
8. Not by yourself.
How frequently do you attempt to diet alone? Perhaps you “stop smoking” as well. but you didn’t share it with anyone? (So you won’t fail in front of everyone, right?)
Instead, form a quit team with a friend. You two may hold each other accountable and share in each other’s accomplishments. A strong motivator is realizing that someone else is counting on you to perform better.
9. Set reminders for yourself.
When anything prompts your routine behavior, using stickers, sticky notes, or other visual cues can help you stop and consider before acting.
Here are some suggestions:
- Do you want to stop consuming soda with every meal? Consider sticking little decals on your refrigerator that you’ll notice when you reach for a can.
- Remembering to switch off the lights when you leave a room might be difficult. Post a note for yourself on the door or light switch.
- Want to start keeping your keys in a specific location so you won’t lose them as often? When you go home, put your keys in a dish where you can see them right away.
Reminders can also be set up on a smartphone. Make a reminder to yourself to switch off the television, such as “Time to turn off the TV!”, or “After dinner stroll — remember how nice it feels!” when you set your alarm.
10. In order to combat negative self-talk, use the word “but.”
Fighting bad habits has the drawback that it’s simple to criticize oneself for poor behavior. It’s simple to remind yourself how awful you are every time you fumble or make a mistake.
When it occurs, add “but” to your statement.
- “I’m overweight and out of shape, but in a few months I might be in shape.”
- “I’m stupid, and no one likes me, but I’m trying to learn something useful.”
- “I’m a failure, but everyone makes mistakes occasionally,”
