Try this four-step method for overcoming your biggest vice.
Talking Points:
- According to the National Institutes of Health, bad habits form for two main reasons: 1. Repetition. If you do something often enough, your brain doesn’t have to think about doing it any longer 2. Positive reinforcement. Many bad habits, such as frequent cell phone use, are enjoyable, which means the brain releases dopamine and your brain likes dopamine.
- Steps to change bad habits:
- Write down the bad habit you’re trying to quit. Choose only one.
- Learn to avoid your triggers. Make a list of these triggers. Next to the triggers, list ways to avoid those situations. For example, reading your syllabus every week can help you avoid stress, a common trigger for bad habits.
- Substitute your bad habits for better ones. Replace the junk food in your refrigerator with vegetables. Pick up a book instead of a cell phone during your down time. Teach your brain to learn a new habit the same way it learned the old one: through repetition.
- Get the support of your friends and family. Let them know that you plan on eliminating this bad habit, and they can help keep you accountable.
Discussion:
- Initial reactions to this topic? What jumped out at you?
- Describe a bad habit that you were able to break earlier in your life. How did you overcome it?
- Which of the two causes of bad habits is primarily causing your bad habit these days?
- What are the triggers of your bad habit? In which situations does your bad habit typically become a problem? What steps must you take to avoid these triggers?
- What could be a substitute for your bad habit? Be sure you have a substitute that will be available or possible in each trigger situation.
- Is there a step you need to take based on today’s topic?
