Introduction
The last in the series on bad habits, but this one is more how to avoid them and get help if you need it.
Avoiding bad habits
Wouldn’t it be great if you could avoid bad habits instead of having to quit them after you’ve already started?
Sure, it’s not always possible to stay away from all of them, but you can definitely reduce the number of bad habits you have to tackle.
Some bad habits can be avoided altogether, such as smoking cigarettes. Your body doesn’t need nicotine or tar, so if you can resist that first cigarette, you’ll never have to worry about trying to quit later.
Other bad habits are a bit more complicated. Eating is a necessity, but if you don’t take precautions, you can find yourself quickly becoming overweight. To avoid this, you need to think differently about food. Instead of seeing it as something you can have whenever you want, think of it as a special treat that you get at certain times.
You can also eat like a thin person, picking out the best parts and leaving the rest.
It’s also important to exercise regularly, but if you’re having trouble finding the energy, start small and work your way up.
As for personal hygiene, it’s all about developing good habits. Shower every morning and more often if needed, brush your teeth, and comb your hair. If you’re just starting out on your own, make a list to remind yourself of these things.
Relationships can also be difficult, but you can avoid bad habits by discussing possible trouble areas beforehand. Be sure to consider both your needs and the needs of the other person.
Lastly, if you find yourself bragging or name-dropping too often, it’s likely because you’re feeling insecure.
Take a few seconds before talking to think about how it will sound to the other person.
As for cursing, pay attention to when you’re doing it and put money in a jar every time. If it’s done in a hostile way, consider taking an anger management class. There are hundreds of bad habits and hundreds of ways to break them, so don’t be afraid to reach out for help if you need it.
How to break bad habits
If you’re guilty of chewing with your mouth open, it could be a physical issue.
Not only is it unpleasant during dinner, but it can also make you look bad in a professional setting. A nasal decongestant might help you breathe through your nose, and in turn, close your mouth.
Whining is another bad habit that sticks with you from childhood to adulthood.
It’s rooted in a negative attitude and can be heard through your voice and seen on your face. To break this habit, try looking at the brighter side of things and you’ll find yourself whining less.
Gossiping is another problem that can arise in any group. People tend to talk about others when they’re bored and have nothing else to say. To break this habit, try finding something else to talk about or a new interest.
Nail biting is a bad habit that affects people of all ages. It’s not only unhygienic, but it also damages your fingertips and nails. Many people do it out of nervousness, and want to quit, although it can be hard. You can try wearing gloves or buying nail polish with a bad taste to help.
In the end, any addiction or bad habit can be overcome with the right help.
Research about bad habits
Bad habits can be a real challenge to overcome.
But with a better understanding of what motivates us to quit, we can make progress. Recent research has revealed that emotional factors play a big role in our ability to break bad habits. If we don’t have the desire to change, we won’t be successful. But knowledge can help us influence our emotional well-being.
For instance, setting up a social network to help us quit smoking can be a powerful tool. Penalties can also be effective by tapping into our emotions and intelligence.
Studies have also looked into the effects of habitual activities on the brain. Scientists studied rats running mazes to get to chocolate. When learning the maze, their basal ganglia responded to all the information.
Over time, it only responded to the beginning and end—this is like when we’ve developed bad habits and are only focused on the reward. When the chocolate was removed, the basal ganglia started responding to the entire maze again. This is like quitting bad habits and living in the moment.
Another study evaluated the ability of people to replace old habits with new ones. They tested memorization and word tasks to see if people could learn new associations after learning similar ones first. The results showed that the habits learned first were more automatic and below the conscious level.
Stress was also found to cause people to revert to old habits, and aging was linked to increased susceptibility to older habits.
Finally, surveys were given out in two parts of Canada to find out what people thought were the most dangerous activities. In most cases, bad habits like smoking, overeating, and other health habits were considered more risky than non-habitual behaviors.
The more we know about how we think and feel about bad habits, the better chance we have of overcoming them. With the right research, bad habits may become easier to break in the long run.
Self – help books about bad habits
Many of us struggle with bad habits, and it’s important to understand what motivates us to break them.
Recent research has shed light on the emotional aspects of quitting, and it seems that if a person doesn’t have the desire to change, they won’t have much success.
Knowing the facts can help us to influence our emotional wellbeing – for example, if you set up a social network to help you quit smoking, you’re using your knowledge to influence your emotions. Penalties can also be effective in driving people to quit, as they play on both our emotions and intelligence.
Studies have also looked into the effects of habitual activities on the brain. In one experiment, rats were sent through mazes with chocolate at the end – their basal ganglia (where habitual behavior is learned in the brain) responded to all the information in the maze while they were learning. After a while, the area of the brain only responded to the beginning and end, like when we develop bad habits and become focused on the reward. When the chocolate was removed, the basal ganglia responded to the whole maze again, like when we quit bad habits and live moment to moment.
Other research has examined the ability of people to replace old habits with new ones. The results showed that habits learned first were more automatic and below the conscious level, and that stress could cause people to revert back to old habits. Additionally, aging was found to make people more susceptible to old habits.
Surveys were also conducted to find out how people perceive risky behavior. In the majority of cases, people thought that bad habits like smoking, overeating, and other health habits were more risky than non-habitual behaviors.
By studying how we think and feel about bad habits, we can gain a better understanding of how to overcome them. With more research being done, bad habits may soon become easier to break.
Support groups for people with bad habits
Bad habits can be hard to break, but there are support groups all over the world that can help.
Alcoholics Anonymous is the gold standard, providing a framework for people to share their experiences and find strength in numbers. They use the Twelve-Step program to help alcoholics find their way out of despair and into sobriety.
Similarly, Overeaters Anonymous offers the same program for people who are “powerless over food,” while Narcotics Anonymous helps those with bad habits related to drugs.
For those trying to quit smoking, there are plenty of smoking cessation groups – both online and in-person – providing helpful information and support. No matter what your bad habit is, there’s likely a support group out there to help you break it.
When are bad habits helpful
Some bad habits can be beneficial, even though they usually cause trouble. Most of us have at least a couple of bad habits, so it’s fortunate that they can be helpful too. Take, for example, the habit of pointing out others’ mistakes. It can be annoying and create resentment, but it can also alert us to our own mistakes and help us avoid making huge errors.
Then there’s procrastination – it’s a common bad habit, but it can be useful if the situation changes. For instance, if you’re planning to water your garden and then it unexpectedly rains, you’ve saved yourself both effort and water!
Complaining too much can also be seen as a bad habit, but it can be the only way to get something done. Bosses often manage by the theory that the person who complains the loudest needs the most attention, so complaining can actually accomplish something. Working too hard is another bad habit, but it can be beneficial in the short-term for a specific project.
Stubbornness is often viewed as a bad habit, but it can also be an attribute that helps us get through tough times. Breaking the law usually involves bad habits, but there are heroes who have broken the law in order to fight for something they believe in. This shows us that not all habits are strictly bad or good; it depends on the situation.
Bad habits can be a tricky thing. They usually get us into trouble, but there are those rare occasions where they can actually be helpful.
Most of us have one or two bad habits, so it’s a good thing they can come in handy sometimes.
For example, people who have the habit of pointing out other people’s mistakes can be annoying and cause a lot of resentment. But, sometimes they can actually help by pointing out bad habits you weren’t aware of before.
Procrastination is another bad habit that can be helpful in certain situations. If you procrastinate on watering your garden, you might end up saving effort and water if it rains unexpectedly.
Complaining too much is another bad habit that people don’t like, but it can actually get things done. Some bosses believe that the person who complains the loudest needs the most attention, so complaining can actually get you somewhere.
Working too hard is a bad habit too, but it can pay off if it’s just for a short project. Being too stubborn is seen as a bad habit, but it can be a good thing too – it can give you the strength to hold on during the toughest times.
Even breaking the law can have a positive side – some of the world’s greatest heroes have broken the law in order to stand up for what they believe in. So, bad habits aren’t always bad – it all depends on the situation.
Conclusion to Part Four
Having just read all four articles again I am amazed at just how many bad habits I have, must really try to do better, unless at eighty it is too late.
This Weeks’ Health Tips:
- Shop from the outer produce and meat aisles in your grocery store. You’ll be making the right choices and choosing lots of natural fiber, which your body needs for good colon health (and lower cholesterol).
- Watch for unhealthy or “empty” additives like sugar or cornstarch in all the food you buy. Don’t assume that something saying “milk” is 100% pure milk, or that herb teas contain only herbs. You may be shocked at how many additives you find in food you thought was “pure”.
- Don’t eat when watching TV or reading. People tend to bolt food down without paying attention when involved in these activities. Eating becomes emotional (connected with relaxation and reward) and this leads to “comfort eating”.
Please note that I am not a qualified health professional #, you follow these tips at your own risk, if in doubt seek proper medical advice.
The next article which will be posted on Monday will be “Motivation and the MInd”
Stay healthy
Stuart
https://healthyyouonline.com
Hi there, this is a fascinating and thorough blog post on how to deal with bad habits. Chewing with your mouth open is my biggest pet peeve and spend so much of my time trying to tell my kids to shut their mouth while eating. I will definitely look into trying a nasal decongestant. Thank you for your recommendation!
Hi Ebony,
Many thanks for your comments, glad that they resonated with you.
Stuart
Stuart, your series on bad habits has been quite insightful and offers practical advice for avoiding and addressing these behaviors. I appreciate your emphasis on the importance of self-awareness and the potential benefits of certain “bad habits” in specific contexts.
I’m curious to know more about how you personally overcame any bad habits you may have had or if you have any particular tips for readers who are trying to break free from their own negative patterns. Sharing personal experiences and success stories can be incredibly motivating for those seeking to make positive changes in their lives.
Looking forward to your upcoming article on motivation and the mind. Keep up the good work in promoting healthier habits and lifestyles!
Best regards,
Stratos
Hi Stratos,
Many thanks for your comments. Regarding my own bad habits over the years, I think that is a book in the making, but honestly at 80 I have had and still do have some bad habits. My best way is when I realise that I have a bad habit, is just to go cold turkey. stop and d eal with the fall out.
Kind regards
Stuart
Great article, Stuart! Your series on bad habits provides valuable insights into understanding, avoiding, and overcoming them.
I appreciate your emphasis on prevention, as it’s often easier to steer clear of bad habits in the first place. Your advice on approaching food as a special treat and eating mindfully resonates well with many people striving for a healthier lifestyle.
The section on research sheds light on the psychological and neurological aspects of bad habits, offering a deeper understanding of why they are so challenging to break. It’s fascinating to see how our brains respond to habitual behaviour and the role of emotions in overcoming them.
The mention of support groups is also crucial. It’s comforting to know that there are communities available to help individuals dealing with various bad habits.
Lastly, your perspective on certain bad habits having potential benefits in specific situations adds an intriguing dimension to the discussion. It reminds us that life isn’t always black and white, and sometimes, even bad habits can serve a purpose.
Looking forward to your upcoming article on motivation and the mind. Keep up the good work, and stay healthy too!
Hi Demi,
Many thanks for this in depth reply which is very much appreciated, so pleased that you enjoyed the series.
Stuart