7 steps to break bad habits

1. Knock down the inner critic

The very first step in getting rid of bad habits is very simple: you need to forgive yourself for your imperfection. Our inner critic very often does not even allow us to budge, putting us on the needle of the feeling of guilt.

So, make a list of everything where you are not perfect: greed, jealousy, inability to speak beautifully or to be friendly. All your bad habits - from picking your nose and nagging at the dog to the fact that it really hurts loved ones.

Now try to hear the critic's inner voice saying that you are not good enough at something. It can sound like this: "You will never lose weight and die as a 50-year-old virgin", "Why don't you finish your project in any way", "You will never learn anything and you will not achieve success."

Take the time spent ten minutes, even if it’s not very pleasant. You need to get it all out. And when you're done, tear up the list. It will get easier.

2. Prepare yourself for the long haul

Remember that breaking your bad habits is not a 100 meter race, it is a marathon.

There are many theories about how long it takes to develop a new habit. The optimal period is three months, so be prepared for the fact that the next three months will not be easy.

You will have a couple of rough days, but they will pass. And very soon, you will begin to experience pleasant feelings of pride and self-esteem from adhering to your regime.

There is one very good technique called "Living for one day." Its essence is simple: if you want to break away from your regime, then tell yourself: "Okay, I will do it, but tomorrow." And the next day, repeat the same phrase for your brain. This constant postponement can easily drag on for several months, and they will be enough for you to develop a new correct habit.

3. Encourage yourself

Prepare yourself some niceties in the middle of the journey. For example, make yourself a present every two weeks. It might sound like, "If I fit in these jeans, I will give myself a new pair of cool sneakers." The brain is very motivated by this kind of reward.

4. Avoid triggers

There are special triggers that activate the mechanisms of destructive behavior and bad habits. For example, if you have a problem with alcohol, then it is better not to go to bars at all and not even go to the shelves with alcohol in the supermarket. If you are depressed or make impulsive purchases, don't shop.

In order to weaken the influence of such triggers, you can create yourself a protective phrase "If - then." Example defensive phrase: “If I see a bar, I'll cross the street” or “If I want to eat a donut, I'll eat a few carrots.”

The brain must know how it should act if suddenly you are drawn to something "criminal".

5. Clean up the list of "accomplices"

In the fight against bad habits, you should seriously think about how to shorten the list of your "accomplices".

"Companions" are those people who call for a smoke during breaks or try to prove to us that "no one has ever died from one glass." In some cases, “accomplices” are those who provoke us to aggressive behavior.

For example, you decide to get rid of such a bad habit as resentment. And first of all, they decided to stop being offended by their husband. But you have a girlfriend who says, “He didn't give you a bouquet of flowers on your birthday? He's just a bastard! " In this case, she is a vivid example of an "accomplice".

In such cases, you need to take a sheet of paper and objectively write down what are the advantages of stopping communication with "accomplices". On one side of the scale there will be your future without bad habits, and on the other - just one (not always pleasant) person. Get rid of it.

6. Ask for help

Honestly, few of those close to us have the wisdom to take the right part in our getting rid of bad habits. It's very easy to check.

If you told your relative that you are going to quit drinking, for example, he may react in different ways. His best reaction is: "Great, how can I help you with this?" Worst-case scenario: “Stop drinking? You fell from an oak tree? " Then everything is bad, but we hope this is not about your relatives.

Most likely, your relatives will react like this: "Mmm, okay." But you need to turn them into your allies and ask for help. For example, like this: “I decided to lose weight here, so, mom, don't make any more pies and pancakes. Or if you cook, it is better in the first half of the day. " Give all relatives clear instructions on what to do if you suddenly decide to take off.

7. Don't be discouraged

We all make mistakes, we all fall from time to time. If this happens to you, then do not be overly reproachful. Moreover, get ready for the falls, because it is inevitable.

Working on yourself every day, you become better. If you stumble and stop dieting, or give up gymnastics or mindfulness practice, whatever you have achieved so far will not be lost. All the skills you've learned are still in your brain to help you get back in the saddle.