From the moment we wake up to the moment we go to bed, our lives are filled with a series of habits that we have formed over time. Our habits play a significant role in behavior, and there are good habits and bad habits. Chances are, you can think of a number of bad habits you have that have made you deal with repercussions.
Understanding the role of habits in behavior is crucial for anyone looking to break bad habits and form good ones. In this article, we will explore the science behind habits and provide practical tips on how to make positive changes.
The Science of Habits
A habit is an automatic response to a familiar situation. This process occurs in a part of our brain called the basal ganglia, which plays a critical role in habit formation and execution. Habits are repetitive in that the individual does them over and over again.
In the context of behavior or thought patterns, examples of habits include:
- Smoking
- Consuming alcohol
- Binging on food
- Flying off the handle or angry outbursts
- Not sleeping or excessive sleeping
- Negative self-talk
- Self-destructive behavior
When a cue triggers the brain, it goes into autopilot mode, executing a routine without conscious thought. The reward you receive at the end of the routine reinforces the habit loop, making it more likely to be repeated in the future.
What is risky about bad habits is it is governed by impulse rather than conscious motivation. You may not be fully aware of a habit that is bad for you since it has become automatic, requiring no conscious thought. For that reason, breaking bad habits and forming good ones is a part of behavioral treatments.
Breaking Bad Habits
Breaking bad habits can be challenging, with the right strategy and support, you can overcome them. A mental health professional or behavioral psychologist can help you with identifying and breaking bad habits.
Below is a general step-by-step on how to break them:
1. Identify Bad Habits
Perhaps the first and most important step toward consciousness is to identify your bad habits. Do you smoke or overeat? Or engage in high-risk, self-destructive behavior?
2. Identify Triggers
Pay attention to the cues or triggers that lead to your bad habits. Examples of triggers include lack of sleep or hunger. Other triggers include stressful moments and a lack of structure or routine.
3. Replace the Bad Habit
Once you’ve identified the triggers, find alternative routines that can replace the bad habit. Habit formation can be used to substitute bad habits with good ones. Examples of good habits include deep breathing exercises and positive self-talk.
4. Seek Mental Health Support
A mental health professional can help you find the right methods to change your bad habits. An individualized approach is more likely to result in treatment success.
5. Involve Others
Enlist the help of your loved ones to help you stay on track. In addition, there are support groups that you can join to help you remain engaged and motivated with people who are on the same path.
Forming Good Habits
Forming good habits requires deliberate effort and consistency and is used by behavioral psychologists as a way to promote long-term behavior change in patients.
In order to become successful at this, you need a plan and strategy:
1. Set Clear Goals
Define specific and achievable goals that align with the habit you want to develop. For example, if you want to be better at math, set a goal of studying and practicing a bit more a few times a week.
2. Start Small
Break down your habit into smaller, manageable steps. This makes it easier to get started and build momentum. For instance, if you want to improve focus in school, you can start by turning off your phone while in class.
3. Choose an Appropriate Context for the Habit
Connecting your new habit to an event or time of day will make it easier to stick to. For example, try eating healthier during breakfast and dinner or try to be more positive at school. This is called establishing a cue, which makes for a stable starting point.
4. Track Your Progress
Keep a record of your journey. Monitor your progress and celebrate milestones along the way to help you stay committed to your goal.
5. Reward Yourself
Give yourself rewards or incentives for sticking to your new habit. This reinforces the positive behavior and makes it more enjoyable.
6. Stay Accountable
Share your goals and progress with someone to hold yourself accountable. Consider joining a group who share a similar goal.
7. Be Patient and Persistent
Building a new habit takes time and effort. Don’t get discouraged by setbacks or slip-ups. Focus on progress rather than perfection, and keep going even when it feels challenging.
Behavioral Psychologist in Sherman, TX
If you are motivated to break bad habits, our highly skilled and experienced mental health professionals at Carrus Behavioral Health Hospital can help you. Our behavioral psychologists are some of the best in their field and will determine the best approach that will give your child the best results.
Carrus Behavioral Health Hospital is a state-of-the-art child and adolescent inpatient and outpatient behavioral facility. For any questions or to schedule an appointment with one of our mental health professionals, call our office today at (903) 870-1222. Our friendly staff looks forward to your call.
