Watch one of the 20 minute BJ Fogg videos on habit formation. Then figure out ways to morph your bad habit into a harmless 'other' habit. Or break the feedback loops that trigger the habit.
EDIT: Maybe about time to use it again. It worked amazingly well the first time. (6hrs off after 1 hr on) It would be great to have something so immediately effective with other things-one-might-want-to-give-up.
2. Verbalize what would be good about the good habit that should replace the bad one.
3. Do the bad habit. Focus on the bad outcome of it.
4. Once in a while when you actually do the good habit, focus on the positive outcome.
In other words, train yourself as you would train a dog.
Example:
1. I like eating which makes me fat, my joints hurt, I'm
slow.
2. If I would be more active, like going to a park, I would feel better just by being in nature and I would loose weight which means I would look better.
3. Eat crap. While you eat be very conscious that this is how the joints pain is made, how body fat is made. Don't stop.
4. While you eat healthy or go to a park or to gym or you walk also be very conscious that this is how fit people are made and that after doing it you are a little bit more fit than just before. If you keep this course for 3 years you will be very fit.
I think this is the simplest, most effective advice to break through procrastination. Start taking action, even if it is small. Then, continue that action Daily, weekly, whatever and build on it.
Momentum is super powerful. There is much truth to the saying: "If you want something done, ask a busy person."
I looked in the mirror and lifted my t-shirt, noticed my belly was starting to get fat.
Then I quit sugar and carbs and never went back - but it was hard, after 2-3 months I got crazy cravings for carbs but I pushed through it, I compare the pain of changing something important to the most "extreme alternative" - which in this case and in many cases around bad habits is death.
I do eat some carbs but not much, I'm 100% off bread and sugar and processed foods and honestly I think that in itself is enough to make a massive difference, you don't need to cut out carbs entirely.
I feel much better, my energy is even throughout the day / evening, I used to get tiredness that came on suddenly a lot but that's gone now and I used to get frequent headaches and they've gone too.
First of all, all of us grapple with bad habits and try to find a way out but it's never easy or simple.
You can quit smoking in a moment but that's not the point. The point is that there is always a threat of relapse. Therefore, you need to find organic and systematic ways to break a bad habit.
In my case, i had the bad habit to procrastinate. I would delay or postpone things for real or imaginary reasons.
I decided to change it. But i did not go for a sudden reaction and complete change from day one as there is always the fear of relapse which can be depressing.
I decided to start small. I would select a small task for the day which i would resolve to do the same day. I would not postpone it for tomorrow. Once i succeed in that, i would do the same for a week. Take up small tasks and do them in a timely fashion.
Having practiced it for a week, i would opt for a more challenging task and try to complete it the same day or week as the case may be. It was hard but it was possible. Sometimes, it would be difficult and i would want to postpone it. However, i kept at it and began to complete even the challenging tasks on time.
I used all kinds of tools to remind and reinforce the things i needed to do. Google calendar, reminders, alarms etc. I would post notes on PC and on the walls in my room.
I would wake up early so that i don't have the excuse of paucity of time. I would try to keep myself focused and not allow any distractions while working.
If there is any way out, it is through this situation. The best way out of this situation is to start small, build on your tiny achievements and then scale it up. Don't go for big changes because you may not be able to sustain it immediately. You will relapse and then it would be even more frustrating. The reason is right now all you have is disappointment of a bad habit. Later you will have guilt of relapse.
You could start simple by putting a rubber band around your wrist and pulling the the elastic band back and slapping it on your skin each time you're getting the urge. That'll help you become mindful about how often the urge happens, what time of day it happens etc.
In my experience, nootropics can be very helpful during first few weeks of trying to break a bad habit. You also need will power / other methods mentioned on this page, but proper nootropic can prevent giving up and going back after 3 days.
“The only way to get rid of a temptation is to yield to it. Resist it, and your soul grows sick with longing for the things it has forbidden to itself, with desire for what its monstrous laws have made monstrous and unlawful.“
There's a good trick I once heard called "Don't break the streak." You know what you want to stop doing, so focus on getting through just this day without doing that thing.
Then the next day remind yourself that you've got a streak going -- one entire whole day, and you could make it two if you make it to the end of this day. And then keep the streak going the next day and the next...
Basically, it gives a feeling for what you're doing -- an in-built reward for successfully not-doing it.
put up barriers. but ultimately it has to come from deep inside. i had a bad habit for 22 yrs - nail biting. i took a job after freelancing for 8 yrs and stopped cold turkey because I wanted to be presentable. I had tried to stop countless times before.
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[ 2.8 ms ] story [ 55.1 ms ] threadEDIT: Maybe about time to use it again. It worked amazingly well the first time. (6hrs off after 1 hr on) It would be great to have something so immediately effective with other things-one-might-want-to-give-up.
2. Verbalize what would be good about the good habit that should replace the bad one.
3. Do the bad habit. Focus on the bad outcome of it.
4. Once in a while when you actually do the good habit, focus on the positive outcome.
In other words, train yourself as you would train a dog.
Example:
1. I like eating which makes me fat, my joints hurt, I'm slow.
2. If I would be more active, like going to a park, I would feel better just by being in nature and I would loose weight which means I would look better.
3. Eat crap. While you eat be very conscious that this is how the joints pain is made, how body fat is made. Don't stop.
4. While you eat healthy or go to a park or to gym or you walk also be very conscious that this is how fit people are made and that after doing it you are a little bit more fit than just before. If you keep this course for 3 years you will be very fit.
I do actually break the chain if:
- I'm ill
- I'm overseas
I might change the latter.
Momentum is super powerful. There is much truth to the saying: "If you want something done, ask a busy person."
Then I quit sugar and carbs and never went back - but it was hard, after 2-3 months I got crazy cravings for carbs but I pushed through it, I compare the pain of changing something important to the most "extreme alternative" - which in this case and in many cases around bad habits is death.
Break the habit or die early?
I feel much better, my energy is even throughout the day / evening, I used to get tiredness that came on suddenly a lot but that's gone now and I used to get frequent headaches and they've gone too.
let's call it HabitApp
You can quit smoking in a moment but that's not the point. The point is that there is always a threat of relapse. Therefore, you need to find organic and systematic ways to break a bad habit.
In my case, i had the bad habit to procrastinate. I would delay or postpone things for real or imaginary reasons.
I decided to change it. But i did not go for a sudden reaction and complete change from day one as there is always the fear of relapse which can be depressing.
I decided to start small. I would select a small task for the day which i would resolve to do the same day. I would not postpone it for tomorrow. Once i succeed in that, i would do the same for a week. Take up small tasks and do them in a timely fashion.
Having practiced it for a week, i would opt for a more challenging task and try to complete it the same day or week as the case may be. It was hard but it was possible. Sometimes, it would be difficult and i would want to postpone it. However, i kept at it and began to complete even the challenging tasks on time.
I used all kinds of tools to remind and reinforce the things i needed to do. Google calendar, reminders, alarms etc. I would post notes on PC and on the walls in my room.
I would wake up early so that i don't have the excuse of paucity of time. I would try to keep myself focused and not allow any distractions while working.
If there is any way out, it is through this situation. The best way out of this situation is to start small, build on your tiny achievements and then scale it up. Don't go for big changes because you may not be able to sustain it immediately. You will relapse and then it would be even more frustrating. The reason is right now all you have is disappointment of a bad habit. Later you will have guilt of relapse.
Therefore, make it more organic, slow but steady.
-Oscar Wilde
Then the next day remind yourself that you've got a streak going -- one entire whole day, and you could make it two if you make it to the end of this day. And then keep the streak going the next day and the next...
Basically, it gives a feeling for what you're doing -- an in-built reward for successfully not-doing it.