Did you know that every one of us makes up to 20.000 decisions a day? That's an enormous mental and emotional feat that you have to cope with every day! Fortunately, we have adapted and found a way to deal with the flood of decisions: Habits. We carry out automated actions in certain situations without giving them much thought and thereby putting a strain on the brain. Brushing your teeth, grabbing your cell phone before leaving the house, putting on your shoes – our everyday lives are defined by habits.
Unfortunately, habits that are not good for us also creep into our daily lives – and once they have become ingrained, it is not easy to get rid of them. A lack of time often leads us to reach for ready-made meals and fast food instead of taking the time to cook something healthy. After a long day at work, we relax on the couch instead of exercising. And isn't there another message on our cell phone that stops us from picking up the book we actually wanted to read?
Why do bad habits persist?
If you find yourself trying and failing to break an unhealthy habit, don't beat yourself up – you're not alone. Bad habits are challenging to break for several reasons, among them:
Routine and Repetition: Habits are behaviors that have been repeated so often they occur automatically and without conscious thought, making them difficult to interrupt.
Immediate Gratification: Many bad habits offer instant rewards (e.g., smoking for stress relief, junk food for a quick energy boost), whereas the benefits of quitting them are often delayed (e.g., improved health).
Comfort and Familiarity: Habits, even bad ones, provide a sense of routine and comfort. They can be a coping mechanism for stress or boredom, making it difficult to let go of them.
Social Influence: Social environments can reinforce bad habits. Being around others who engage in the same habits can make them seem more acceptable and harder to quit.
Accessibility and Convenience: If a bad habit is easily accessible (e.g., junk food in the pantry, smartphones for endless scrolling), it’s more challenging to resist.
Tips for kicking bad habits
Getting rid of an unhealthy habit is not easy, but it can be done! If you plan this right and don't just rely on your willpower, you will succeed. Here are some important steps for your fight against bad habits:
Identify the Habit and Triggers: Acknowledge and clearly define the habit you want to change and identify what triggers the habit. It could be certain emotions, people or even times of the day. Many people crave sweets to combat the afternoon slump, for example.
Remove Triggers: Eliminate as many triggers as possible from your environment. For example, remove unhealthy foods from your home.
Gradual Change: Sometimes, reducing the habit gradually rather than quitting cold turkey can be more effective. But make sure you take tangible steps in the right direction, however small they may be.
Replacement Activities: Find healthier alternatives to replace the bad habit. For instance, if you want to stop snacking on junk food, replace it with healthier snacks like fruits or nuts.
Expect Setbacks: Understand that setbacks are part of the process. Don't be discouraged by them; instead, learn from them and continue moving forward.
Stay Committed: Persistence is key. Changing habits takes time, and staying committed will eventually lead to success.
You can do this!
Breaking unhealthy habits is not always easy, but it can be done. Set out on your journey, be happy about even small progress and don't give up! It's the small steps that add up and support your general health – and your overall quality of life.
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