How to change habits: 15 golden rules

Each of us at least once dreamed of starting a new life from Monday: quit smoking, go in for sports, eat exclusively healthy foods, finally lose …11 kilograms ... But far away – oh how far! – not everyone brought this noble cause to a victorious end. Why?

Is it really that hard to change habits? As they say in Odessa: yes! But there are 15 trouble-free ways to get rid of harmful weaknesses. Our portal will generously share them with its readers. In the material you will also find out why such training is needed.

Changing habits: what to do first?

Hunting – more than bondage – says folk wisdom. That is why it is so difficult to change habits that have been ingrained in flesh and blood. It is difficult to do without a certain strategy, sometimes even impossible. The one who said: "Quit smoking – quite easy. I quit 20 times! - understands what it is about.

Psychologists say: to change old habits you need… and this is where opinions differ. Some call 21 days, others – 30, apparently the most solid – a whole 66 days. Let's choose the golden mean: 30 days. First you need to prepare:

• identify the bad habit you want to change;
• understand why it arose, what provokes it, what pleasure (reward) it gives. Ask yourself: why am I doing this? For example, why do I snack on chocolate instead of a healthy apple? Maybe because the colleague with whom we drink tea loves sweets. And during the tea party I find out office news, gossip;
• draw up an action plan (more – later);
• visualize the future: what will it be like after the habit is broken?

Why such careful planning and preparation? Example: In 1992, scientists conducted a study in two Swiss hospitals whose patients had undergone surgery. During the rehabilitation period, both groups received instructions to exercise, but participants in one group were instructed to carefully plan their rehabilitation, writing everything down. Bottom line: patients who scheduled the program got on their feet before those who simply followed the instructions.

Small steps to big win: 15 rules for changing habits

1. Don't try to change all your habits at once, otherwise you won't change any. Tactics "in one fell swoop of seven beatings" failed in this case. You need to act thoroughly, fully focusing on a certain weakness.
2. Start small – it is not difficult, and small victories will give strength, confidence that big things can be done. For example, sleepyheads who are always late may start setting the alarm five minutes earlier, then – ten, twenty…
3. When you decide to change your habit, mark every day of your success on the calendar, tell your friends, be sure to write down achievements on paper: write, read, leave the sheet in a conspicuous place.
4. Make a plan how exactly you will eliminate the annoying habit. Be sure to include:

• reasons for change;
• potential obstacles;
• friends-acquaintances – support group;
• What are the benefits of getting rid of the habit?
• why didn't they get rid of it earlier;
• if you have already tried – why they broke, what traps they met, how they intend to bypass them now.

Goal – preventive measures: you need to find a solution to the problem before it occurs.

5. Remind your motives often (for example, "I'm quitting smoking for the health of my future children") and that you have enough strength to complete what you started.

Remember what situations trigger the habit? For example, you want a cigarette with morning coffee, an evening glass of wine, when the boss scolds… Most unhealthy addictions are caused by specific situations.

6. Don't start suddenly. Set a date to start eradicating the harmful habit, but don't start right away. Wait a couple of days, even a week after the preparatory work. Tell your friends, relatives the X hour, mark it in red on the calendar. Make this day meaningful to you.
7. Identify the threat: what situations trigger the habit? For example, you want a cigarette with morning coffee, an evening glass of wine, when the boss runs over or colleagues are called to the smoking room "talk"… Most unhealthy addictions are caused by specific situations. Define them, put them in the plan.
8. Admit that you are talking to yourself. This is fine. That's what everyone does. Mentally. Analyze your thoughts. They can get in the way, because, as a rule, a person says to himself: “It won’t work out,” “It’s not for me” ... You need to clearly give an account in your thoughts. But…
9. …always remember to be positive. Doubt will visit often. It is important to be aware of this and get rid of them as soon as possible. Replace the negative with the positive: “Everything will work out! Neighbor Kolya quit smoking, why am I worse?!».
10. Develop a strategy to deal with the urge (for example, take one or two puffs) that will arise sooner or later. Rolls like a wave. Will subside soon. The main thing is to wait a few minutes. Help to survive: deep breaths, breathing exercises, massage, walking, exercise, discussing the situation on social networks, calling a friend. By the way, about friends and not only. Get ready for sabotage. There will always be a "well-wisher" who wants to lead you astray. Tell him directly: “If you don’t help – get out of my way!».
11. Create your own mantra. For example: "Not a single puff!". Believe me, it really works! Repeating every second will remind you of the goal. Invoke the visualization to support the mantra: imagine yourself in the future – free from addiction, healthy, happy… saved a lot of money on cigarettes.
12. Reward yourself. Maybe it's childish, but awards motivate. Think about what gives you pleasure, schedule it, pamper yourself for every winning day.
13. Be consistent. Getting rid of the habit, remember that all 30 (21 or 66) days should not be a single indulgence. Broke at least once – make a new schedule, analyze mistakes, start again. This time you can. You must endure 30 days without even a hint of a misfire!
14. Relax. Fatigue is fraught with breakdown. Rest as much as possible to gain strength for the fight.

When breaking a habit, remember that there should not be a single indulgence. Broke at least once – make a new schedule, analyze mistakes, start again. You must endure 30 days without even a hint of a misfire!

15. Drink plenty of water. Dehydration robs the body of strength.
16. Remember your decision. Speak more often, repeat, opening your eyes in the morning, going to bed at night. Read the plan daily. Rejoice in every victorious day, always be ready to resist the temptation.

Remember: there is no miracle pill, magic wand, that instantly changes lives. But there is perseverance, desire, often hard work – everything is really possible with them in this life.