A bad habit is a non-desirable behaviour or routine, for example, eating cookies while watching TV, overspending, nail-biting etc.
To Learn about How Habits work, Please go through Previous post.
Commonly it is very hard to eliminate a bad habit but Habits aren’t destiny they can be ignored, changed or replaced. You simply have to learn the different components of the habit loop for that particular bad habit to control.
Commonly it is very hard to eliminate a bad habit but Habits aren’t destiny they can be ignored, changed or replaced. You simply have to learn the different components of the habit loop for that particular bad habit to control.
Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped. Use the following framework to reshape your habit.
The Framework:
- Identify the routine
- Experiment with rewards
- Isolate the cue
- Have a plan
After understanding different segments of your habit, leave the cue and reward part and try to change the routine to achieve the same or equivalent reward.
Let’s say you have a bad habit of frequently wasting a lot of time on the internet during your studies.
Well, first I am going to break this habit in three fragments i.e. Cue, Routine and Reward. Identifying each fragment is a trial and error task. Follow above-mentioned steps for easing the task.
Step 1: Identify the routine
Surfed some news articles then Opened Facebook from there went to YouTube.
Step 2: Experiment with Rewards
Try to figure out which cravings are driving this particular habit. Like, go outside and have a glass of water or a small chit-chat with parents, colleagues or anyone present out there, or just walk outside for some time and return to your desk. Don’t perform all of above activities on the same day instead try one activity for 3/4 days and see if after returning, you still have an urge for internet surfing, if yes then keep experimenting with the reward.
Let’s say Going out and wandering a little in the Balcony helped the problem. The reward needed by your brain was a little change of scenery.
Step 3: Isolate the Cue
To identify a cue amid the noise we will identify categories of behaviour ahead of time to scrutinise in order to see the pattern. Experiments have shown that almost all habitual cues fit into one of five categories.
- Location – Where are you? (sitting at your desk)
- Time – What time is it? (8:30 pm)
- Emotional State – What’s your emotional state? (bored)
- Other people – Who else is around? (no one)
- Immediately preceding action - What action preceded the urge? (Surfed Internet)
Answer above questions at different times of study hours and after 4/5 trial you will clearly understand that what is causing this behaviour. Like, you may find that boredom is causing this behaviour.
Step 4: Have a plan
Once you have identified Cue, Routine and Reward, try different routines to get the same rewards like going outside for a change of scenery, having a glass of water or a small chit chat with parents, neighbours etc.
Changing a habit is a difficult task but once you experiment with it and understand how a habit operates (once you diagnose the cue, the routine and the reward); you can control or change the habit for sure.
Remember,
Remember,
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