41 Self-Discipline Habits Ch: 6

Study Notes

Good habits are the foundation of a healthy, successful life.
Our brains naturally want to do certain things on autopilot, repeatedly, and we can make sure that the automatic actions are the best possible options for us.

Bad habits are often ways to regulate our emotions, manage stress, and "fill the void."
Examples of bad habits include nail biting, overspending, drinking, and wasting time on the internet.

Instead of breaking a bad habit by force of will, we can teach ourselves new and healthy ways to deal with stress and boredom, and substitute them in place of bad habits.
We already have the mental framework in place, so we can simply swap out the content of a habit for something better.

Bad habits serve a purpose and have some benefit in our lives; otherwise, they wouldn't be there.
To change a bad habit, we need to:
Recognize when we feel triggered or compelled to do the bad habit
Understand what the habit is doing for us (e.g., releasing boredom, acting as a distraction from life stress)
Find a new, healthier way to satisfy that need without resorting to the bad habit

What bad habits do you have right now?
What are the where, what, who, why, and when of this habit?
What is this habit costing you and what could you regain by replacing it?
Was there a time before the bad habit? What were you like then? What did you do instead?
What is the benefit/function of this habit in your life?
What substitute behavior can give you the same feeling or outcome as this bad habit, but healthily?
What are the benefits of switching to this behavior in place of the bad behavior?
What are your bad habit triggers (think who, where, why, how...)?
Can you visualize yourself perceiving these triggers but focusing your attention on the new habit instead?
What could you do immediately afterward to reward yourself for diverting to this better habit?

Good habits are the foundation of a healthy, successful life.
You don't need to start from scratch, as you already have habits that your brain performs automatically.

Bad habits are often ways to deal with stress and boredom.
Examples of bad habits include biting your nails, overspending, drinking, and wasting time on the internet.
These habits are unhelpful ways to regulate emotions, manage stress, and "fill the void."

You can teach yourself new and healthy ways to deal with stress and boredom, and substitute them in place of bad habits.
You already have the mental scaffolding in place, making it easier to swap out bad habits for better ones.
Replacing habits takes less energy and focus than trying to break them by sheer will.

Recognize that bad habits serve a purpose and have some benefit in your life.
Identify when you feel triggered to do a bad habit, and understand what that habit is doing for you.
Find a new, healthier way to satisfy that need without resorting to the bad habit.
Examples of replacing bad habits include taking a walk outside, indulging in a healthy snack, or practicing a hobby.

What bad habits do you have right now?
What are the where, what, who, why, and when of this habit?
What is this habit costing you and what could you regain by replacing it?
Was there a time before the bad habit?
What did you do instead?
What is the benefit/function of this habit in your life?
What substitute behavior can give you the same feeling or outcome as this bad habit, but healthily?
What are the benefits of switching to this behavior in place of the bad behavior?
What are your bad habit triggers (think who, where, why, how...)?
Can you visualize yourself perceiving these triggers but focusing your attention on the new habit instead?
What could you do immediately afterward to reward yourself for diverting to this better behavior?