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Bad habits interfere with our lives in a number of ways. They prevent you from accomplishing goals and they might annoy your friends, family, and colleagues.<\/p>\n
We all have at least a few. Let\u2019s be real here. Maybe you\u2019re a smoker, a stress eater, or an extreme procrastinator.<\/p>\n
To change these habits, you might resolve to change them. But change is easier to talk about than actually put into action. And, often, we revert back to old ways.<\/p>\n
That got us wondering, what is it that makes an old habit die hard? And, what does it take to actually change for good?<\/p>\n
Here, we’ll dive a little deeper into our capacity for change and whether there’s hope for us yet.<\/p>\n
There\u2019s something called the habit loop.<\/strong> It\u2019s the three stages that make up a habit: cue, routine, reward.<\/strong><\/p>\n Bad habits and good habits are reinforced by this system that is inherently built into our psyche. So, with something like smoking, the cue might be boredom, which prompts you to go outside and smoke to get away from your desk. The reward comes from that little break and in the form of satisfying the nicotine craving.<\/p>\n Breaking a habit, means you need to set up a new loop.<\/strong> So \u2014 with the smoking example, it might mean purchasing nicotine gum and replacing the daily break with a short walk instead of your usual break. If it\u2019s junk food, it may be a matter of replacing your go-to snacks with an alternative rich in protein vs. sugar.<\/p>\n Some say it takes three weeks to get set in your new ways, but it’s typically longer<\/a>. We’re talking 60+ days.<\/strong> So, if you\u2019re changing your diet or quitting smoking, you’re staring down a period of discomfort before the change feels natural.<\/p>\n Beyond that long adjustment, we all risk the occasional slip-up. Things like traveling, group dining situations or parties, and stress can all trigger a setback, so sticking to your goal requires some coping skills in addition to playing into the loop.<\/p>\n 5 best apps to help you track your runs<\/p>\r\n Read Now \u25ba<\/a>\r\n <\/div>\r\n <\/div>\r\n <\/a>\r\n <\/div>\r\n<\/div>\n Diets, smoking, and exercise-related habits are easier to wrap your head around than trying to change things like productivity habits.<\/p>\n Something like procrastination is an emotional reaction, so changing that behavior requires some internal work of your own.<\/p>\n You\u2019ll need to identify why you put off certain tasks. Is it because it\u2019s hard? Are you afraid you\u2019ll fail? Do you hate the task for some reason?<\/p>\n Fighting your inclination to avoid what’s hard means neutralizing negative thinking.<\/strong> If destructive thoughts pop into your head when you think about a project, you need to change the language. For example, saying \u201cI can\u2019t do this\u201d could be replaced with \u201cIf other people can learn X, then I can, too.\u201d<\/p>\n Avoid feeling overwhelmed by breaking the task into smaller bits\u00a0<\/strong>\u2014 even write yourself instructions if that helps.<\/p>\n Author James Clear<\/a>\u00a0recommends avoiding goals as your primary motivator. While that seems counterintuitive, it makes a lot of sense. Change is more about committing to a new system<\/strong> rather than getting from point A to point B.<\/p>\n The goal mindset can cause us to look toward that milestone \u2014 which might not be sustainable, as it presents an end-date.<\/p>\n Best apps and online tools to stay focused and be more productive<\/p>\r\n READ NOW \u25ba<\/a>\r\n <\/div>\r\n <\/div>\r\n <\/a>\r\n <\/div>\r\n<\/div>\n This is an interesting thing to think about. Because there are certain things about us \u2014 think personality traits or our sleep chronotypes, that tend to stick with us even as we try to fight them.<\/p>\n A night owl can get up early \u2014 and develop that routine, but it never feels 100% natural. Or, an introvert can practice public speaking and load up their social calendar, but those choices might not be in line with that person\u2019s preferences.<\/p>\n\r\n \r\n \r\n \r\n ![](\"https:\/\/articles-img.sftcdn.net\/sft\/articles\/auto-mapping-folder\/sites\/3\/2018\/10\/run-running-runner-woman-192.jpg\")
\r\n <\/div>\r\n \r\n What about procrastination?<\/h3>\n
![\"procrastination\"](\"https:\/\/articles-img.sftcdn.net\/sft\/articles\/auto-mapping-folder\/sites\/3\/2021\/04\/procrastination_bored_700.jpg\")
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\r\n <\/div>\r\n \r\n So, how much can we really change?<\/h3>\n