Substitute Positive Habits For Negative Habits
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This document provides guidance on replacing negative habits with positive ones. It discusses Tom, who engages in unhealthy weekend habits. The document recommends Tom set an earlier alarm, eat a smaller breakfast, play basketball in the mornings, and consistently repeat these behaviors for 66 days to form new habits. Similarly, it discusses unhealthy breakfast habits and replacing cinnamon rolls with fruit to develop a positive eating routine. Overall, the document stresses acknowledging negative habits, substituting them with empowering alternatives, and continuing the new behaviors daily to form long-lasting positive habits.
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Substitute Positive Habits For Negative Habits
- 1. Lesson 19: Substitute Positive Habits For Negative Habits
- 2. Introduction Welcome to lesson 19, youve learned about the negative effect that poor habits can have on your success. Imagine being able to replace those negative habits with new, empowering habits. In this lesson, well find out how to accomplish that. You take the express lane to success when you can simultaneously eliminate poor habits and build effective habits.
- 3. How Tom Can Change? You learned about the negative effect that poor habits can have on your success. Imagine being able to replace those negative habits with new, empowering habits. In this lesson, well find out how to accomplish that. You take the express lane to success when you can simultaneously eliminate poor habits and build effective habits. Toms best hope is to realise the effects these habits are having on his entire life and health. Once he consciously connects with the damage hes doing to himself by practicing these habits and that he truly wants to change his physical self, he can then begin work to build the health and life he truly seeks. He can replace his negative habits with positive ones.
- 4. 1. Set his alarm on Saturdays for 8:30 a.m. Hell still get an extra hour and a half of sleep. 2. Choose to eat a smaller breakfast of one piece of sausage, one biscuit, and one egg to experience the flavors he truly enjoys. 3. Show up to play basketball with the guys on Saturday mornings at 10:00a.m. 4. Allow himself a couple of hours to rest after he shoots some hoops. 5. Repeat this behavior every Saturday consistently for 66 times. At the least, Tom should avoid skipping Saturdays during the first months of his new behavior.
- 5. 6. Ensure hes home on Friday nights so hes in his own home (the same location) on Saturday mornings. 7. Establish situational cues to trigger him to perform the positive behaviors that will lead to habit formation. For example, Tom can lay out his basketball clothes and shoes so theyre the first things he sees when his alarm sounds. Apply this type of thinking in your own case. Read the next hypothetical vignette and review the steps to changing behavior from a negative habit to a positive one.
- 6. Case Vignette #2 Maybe you want to be healthier and lose a few pounds. But for the last several years, youve taken the no-fuss, easy way out at breakfast time. You started your day with a cinnamon roll or doughnut. Lets face it, its an easy breakfast and you can just reach for it and go. How can you change this continuous loop of starting your day off all wrong just because of a negative habit to doing something that leads to your good healtha positive habit?
- 7. 1. Acknowledge to yourself that your cinnamon roll/doughnut habit is a negative habit. Its something you do over and over again, even though you feel you shouldnt. Somehow, youve got to consciously connect what youre doing to its negative effects, which in this case could be high cholesterol, excess pounds, and late morning headaches due to a lack of protein and overload of fats and carbs in your morning meal. 2. Consider ways you can replace your negative habit with a more positive habit. Ask yourself, what could I do instead?
- 8. 3. You could stop buying cinnamon rolls and doughnuts. If theyre not in the house, you wont engage in this unhealthy eating habit. 4. Try purchasing fresh fruits of your choice that are quick and easy: bananas, pears, and apples, for example. When you substitute positive foods that could help reduce your cholesterol and help you manage your weight better, youll eventually develop a positive habit that takes the place of your negative one. 5. Keep eating fruit for breakfast day after day, week after week, and month after month.
- 9. 6. Place fruits in the area where you used to keep your cinnamon rolls and doughnuts to set up your situational cue, which is the sight of the fruit. Also, you cant perform your negative habit (grabbing a doughnut or roll) if the source of it is gone. 7. Choose a fruit to eat every morning. Good for youyoure getting starting on a healthy habit. 8. Continue this behavior every day without deviating from your new plan for at least 66 days in a row. If you do, youll form a positive habit that replaces your old, negative one. At the very least, skip no days of eating fruit for at least the first half of the 66 day period.
- 10. Outro You can successfully replace a negative habit with a new, positive and empowering one. Applying steps such as those listed above to your own situation will help you wipe out old habits that inhibit you from living your best life. Perhaps youre fortunate enough to not have any negative habits in the way of your intentions. But you might be stuck and not doing anything at all. The next lesson will deal with the subject of forming new, desirable habits.
- 11. Get Started On The Tips This Lesson Congratulations on completing this lesson 19, weve got a small task for you to complete before you move forward: List five negative habits you now engage in. List five positive habits you can substitute. Attempt to install one of those positive habits and discover how successful you are.