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Typically we're harder on others than ourselves when it comes to bad habits.
They could be annoyances like someone who start cracking their knuckles right next to you
or a friend of yours who you love very much but who constantly drops the word like into like every other sentence
Hey but you’ve got one too.
Everyone has at least one bad habit that they can shake
or can they?
Welcome to WellCast
This week
we took another viewer suggestion from Franticow
who wrote in asking for a video on breaking bad habits.
So today, you guessed it!
We’re gonna examine
why it’s so darn difficult to give up chewing down on junk food or chewing down on your fingernails
We’ve also got a 4-step method
for overcoming your biggest vice.
Are you ready?
First and foremost, how do bad habits even form?
Studies by the National Institutes of Health pointed 2 main reasons
The first reason is repetition
If you do something often enough
say you twirl your pencil during class
Your brain decides
it can stop wasting precious neurons thinking about it
So it checks out and goes on vacation
You could be twirling your pencil through A.P. English Social Studies, Algebra and Trig without even thinking about it
The other way bad habits are formed is through positive reinforcement
which sounds like a really good thing but It can be dangerous
Let’s talk about that energy drink that you insist on sucking back when you’re up late studying
Gives you a nice boost of energy
and it helps you get through to the end of that mind numbingly boring pre pressure writing on Chaucer
But the reason why this kind of habit is hard to break
is that a nice surge of energy at 11 P.M. is an enjoyable feeling
enjoyable feelings usually result in your brain releasing Dopamine
This is partly why people often crave things that are even enjoyable for them anymore
The brain is jonesing for Dopamine
But don’t worry my habitual compadres
Human beings are pretty amazing at changing and adapting
Ladies and gentlemen
we’re going to obliterate that bad habit in 4 easy steps
Pause and print this sheet at watchwellcast.com
Step one: Let’s start at the very beginning
It’s a very good place to start
Write down the bad habit you’re trying to quit
Start simple, choose just one
Step two: Learn to avoid your triggers
Take some time to think about the things
that really make you crave doing your bad habit
If biting your nails is your vice
your triggers might be:
“Huh! That last minute quiz!”
“Huh! Oh no! I gotta pay my electric bill.” or
“How much money do I have in my account for rent?”
List these triggers in section 2 of your worksheet
Next to these triggers, write a list of ways to avoid them
For example, read your syllabus every week
or make sure that
you plan for automatic deductions for your electric bill
Step three: Substitute your bad habits for not so bad habits
you want to teach your brain by repetition to learn a new habit
So if you tend to bite your nails
when you’re stressed and alone in your living room
stock your refrigerator with carrots and celery
so that you can reach something else to chew on
when you’re stressed out
Write a substitution next to every trigger
on section 3 of your worksheet
Step four: Gather your army
You do not have to do this alone
Enlist your friends to help you defeat this bad habit
Start by telling them
that you’re planning on eliminating this bad habit
and you need their help
Just this simple act of letting them on this battle that you’re waging
is a step in the right derection
Remember, your friends can be bodyguards
They’ll stand between you and your brain
Tell them to police you
if they see you reaching for those nails to bite
Give them the permission to remind you of your mission
or even slap your hand whatever you want
Alright guys, let’s recap!
Today, you learn 4 steps for beating your bad habit
You decided what you have that you wanted to keep
You figured out your triggers for this bad habit
and you decided on ways to avoid
and replace these triggers with healthier alternatives
If all else fails, you learn to enlist your friends in the fight
Tweet us @WatchWellCast
Email us at [email protected]
or leave a comment down below
We’ll see you next time




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Go Tutor 2014 年 3 月 26 日 に公開
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