Changing habits
Have you ever changed the position of a light switch in your home? How long were you tapping the wall at its old place? We are used to our habits, they belong to our comfort zone, so it requires a conscious effort to change them.
First of all, you have to accept that it won't go from one day to another. It takes approximately 20-30 days until you can get rid of an old habit or acquire a new one. Here are a few things to consider when you are ready.
Planning
Change is a complex process, so you should be well-prepared before you start taking the first steps. Here are a few questions to consider:
- What do you want to change exactly? Why would it be good for you?
- What are the triggers for this habit? What/who reminds you of doing it?
- What are the "costs" of the change? How much effort would it take? What are the things you have to give up?
- Can you do it alone? Who can help?
- Can I make it in smaller steps? What would these be?
Change is similar to starting to pull a rubber band. The longer you want to pull it, the greater is the force that will drive it to jump back to its original position. The greater the change you would like to accomplish, the stronger the forces are that would pull you back to your old routine.
The change process
It is important to remove the triggers that would pull you back. In the first 2-3 weeks, try to avoid the people or situations that could pull you back. Mindfulness techniques are also very useful: do not let your brain operate in a robot-pilot mode. Changing a habit requires conscious effort, if you are driven by your automatisms chances are great that you are going to fall back.
Visualize yourself changing, imagine the end result every day. Apply positive self-talk, it is important to stop any negative thoughts that might want to get in your way.
Find out a reward for yourself. It's nice to acknowledge that you were able to do it, so think about a nice reward for your achievement.