19 Questions
What is the primary reason for bad habits?
Dealing with stress and boredom
Breaking a bad habit requires minimal effort and focus.
False
What is the first step in replacing bad habits?
Recognize when you feel triggered or compelled to do the bad habit
Bad habits are often a way of dealing with ____________________ and boredom.
stress
What is the advantage of replacing bad habits instead of breaking them?
You can utilize existing mental scaffolding
You can teach yourself new and healthy ways to deal with stress and boredom.
True
What is the purpose of bad habits in your life?
They serve a purpose and have some benefit
You can 'break' a bad habit by sheer force of ____________________.
will
Match the following negative habits with their corresponding negative effects:
Biting your nails = Wasting time and energy Overspending = Financial difficulties Drinking every weekend = Health problems Wasting time on the internet = Lack of focus and attention
What is the primary purpose of identifying the 'what' and 'why' of a bad habit?
To find a new, healthier way to satisfy the need
A bad habit can be replaced by a healthier alternative that provides the same feeling or outcome.
True
What is the benefit of identifying the 'who' and 'where' of a bad habit?
To identify the triggers and patterns of the bad habit
Answering the question 'What are the benefits of switching to this new behavior in place of the bad behavior?' helps to identify the ______________________ of quitting the bad habit.
advantages
Match the following questions with their purpose in replacing bad habits:
What bad habits do you have right now? = Identifying the current bad habits What are the where, what, who, why, and when of this habit? = Understanding the patterns and triggers of the bad habit What is the benefit/function of this habit in your life? = Identifying the underlying need or function of the bad habit What could you do immediately afterward to reward yourself? = Motivating oneself to maintain the new habit
What is the ultimate goal of replacing bad habits?
To find a new, healthier way to satisfy the underlying need
Releasing boredom is a common reason for engaging in bad habits.
True
What can be done immediately after diverting to a new habit to motivate oneself?
Reward oneself
Identifying the ______________________ of a bad habit can help to find a healthier alternative.
benefit or function
What is the purpose of visualizing oneself perceiving the triggers of a bad habit but focusing on the new habit instead?
To practice self-control and replace the bad habit with a healthier alternative
Study Notes
The Power of Habits
- 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.
Dealing with Stress and Boredom
- 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.
Replacing Bad Habits
- 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.
Understanding and Changing Bad Habits
- 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
Guiding Questions for Bad Habit Replacement
- 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?
Learn how to replace bad habits with good ones and create a healthier, more successful life. Identify the habits that hold you back and make a change for the better.
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