Contents:
- Medical Video: A simple way to break a bad habit | Judson Brewer
- Why are bad habits difficult to change?
- Then, how to change these bad habits?
- 1. Hold yourself against temptation
- 2. Focus on your health
- 3. Create new habits
- 4. Repeat the new habit
Medical Video: A simple way to break a bad habit | Judson Brewer
Have you ever asked yourself why is it so difficult for you to change bad habits even though you know that this is not good for your health? The study found that around 70% of smokers wished to stop smoking but only a few managed to realize that desire.
Why are bad habits difficult to change?
First, the thing you need to know is that habits will form after you learn new things. The process involves the basal ganglia, or parts of the brain located in the prefrontal cortex, which work to initiate movement and control emotions. Then, a signal will appear that signals your brain to turn the behavior into an automatic routine. Research conducted by scientists from Duke University shows that the habits or things you often do will be embedded in certain parts of the brain.
Another thing that makes a bad habit difficult to change is that replacing a bad first habit is like learning a new behavior, but still not erasing the original behavior. Both will remain in your brain. Then you must find ways to strengthen new behaviors and eliminate previous bad behavior.
And the good news is, humans aren't just creatures because studies have found that there are many brain regions that help you do what's best for your health. This can regulate potentially dangerous routines, such as overeating, smoking, drug abuse, etc.
Then, how to change these bad habits?
One thing that is certain is that you are not recommended deadline when you want to create a new behavior because according to the researchers, creating new behaviors takes approximately 15 days. And here are some ways you can change your bad habits.
1. Hold yourself against temptation
The most common thing is, you are too easy to be tempted to do bad behavior. Just like you will have difficulty in resisting the temptation of the smell of instant noodles or donuts and other foods. In fact, the first step to changing behavior is to resist the temptation. And after you successfully resist temptation, strengthen your determination and convince yourself that health is the main thing.
Example: One of the biggest temptations is not to play a smartphone before going to bed. However, if you want to get a good night's sleep, you have to resist the temptation by turning off your smartphone before going to bed.
2. Focus on your health
Bad habits are certainly not healthy for your body. Therefore, focus on realizing that these bad habits must be immediately changed to get more optimal health.
Example: Getting used to drinking water regularly is sometimes difficult because maybe you are more interested in drinking sweet drinks after eating. But again, you must focus on the benefits of consuming enough water in the body that can prevent dehydration, improve digestion, and improve the health of your skin.
3. Create new habits
One way to get rid of bad habits is to actively replace unhealthy routines with new, healthier ones, one of which is to eat healthier foods and exercise.
4. Repeat the new habit
Habits can arise because repetition because repeating behavior in the same context will make it easier for your brain to remember the behavior and then transform it into a behavior that you will automatically do.
Bad habits may be difficult to change. And although there is no single effective way to break bad habits, changing bad habits can still be done. You just have to be focused and consistent. Or, you can ask your family or friends for support to increase your motivation for a healthier life.
