HOW TO BREAK THE BAD HABITS – Try it and You’ll See The Results

HOW TO BREAK THE BAD HABITS – Try it and You’ll See The Results


When we’re trying to change our behaviors there’s some behaviors that we want to be experts at and then there’s some behaviors that we’re perfectly fine being amateurs at right and and on the Bottom too as well the habituate or the addict there’s behaviors that we want to stop doing that are low willpower and high willpower So it’s not necessarily the person it’s the behavior they’re trying to change But I think you know, you’ll find it very difficult to become an expert at something if if you use the same criteria That it takes to become an amateur at something if your test to become an expert, is is this MEA (Minimum Enjoyable Action)? You actually won’t have the grit and perseverance needed to power through the times that are shitty that are hard. So most people’s problems I think when it comes to the fitness space in particular is that we train Like we’re experts Even though what we want is an amateur behavior All right We go to the gym and we have the mentality that we need a trainer and fitness programs and you know We need to, you know, no pain, no gain, and it’s got to hurt or it doesn’t work And that’s that’s the experts mentality I’ve written on this article you alluded to called why fitness apps make you fat because what we find is that when you when you take that mindset in the Expert quadrant of you know, I’ve got to figure out the expert quadrant is all about figuring out your mistakes And it’s got to be in some way painful in a way or else you’re not gonna get better what that means Is that people are doing exercise that they hate which means it’s not going to be sustainable. Not only that We know that that that when you suffer at something there’s this phenomenon called moral licensing That when we feel like we’ve sacrificed in one area of our lives It’s like squeezing on a balloon right when we feel like we’re being good in one area of our lives We cheat in other areas of our life, right? I squeezed on this side of the blue and the other and we’ve seen this phenomenon occur time and time again we find that when people Buy green products, they’re actually less kind though They’re less likely to help someone who’s just fallen down in front of them after they’ve sacrificed by buying an ecologically sound product some of the highest insurance rates on the road today Are from a car that that you wouldn’t expect it’s not Ferraris and Lamborghinis. Some of the highest insurance rates are for Blue Priuses Right, right because there’s this effect of moral licensing: if we’re good in one area, we’re allowed to be bad in other areas So how does this play out in the fitness world? Well, i just you know sweated it out on the treadmill for 30 minutes, and I’ve you know, it was so difficult and I you know I I I did it. I I I I persevered and it was so hard for me. I didn’t enjoy a second of it. I deserve a Jamba Juice with 60 grams of sugar and, you know, 600 calories, even though I only burned what like 300 calories on the treadmill I deserve a reward and unfortunately I think when bringing it back to the technology industry a lot of fitness apps today only look at that side of the equation They’re only about getting your step counts because they’re using the expert mode as opposed to the amateur level So we talked about the top of that behavior change matrix, right? These do behaviors that are either low willpower or high willpower at the bottom of that behavior change matrix are the don’t Behaviors the things we want to stop doing and so there again we have low willpower and high willpower So what I’ve utilized it in my life, is it using a technique I call progressive extremism progressive extremism and the idea is that You know the problem with diets and the reason that diets make us fat is that they train our brains to anticipate Scarcity and of course what you’re doing when you train the brain to do something is that you’re heightening the awareness you’re making us You know these diets train us to expect. Okay, I’m suffering today but as soon as this diet ends and I’m you know I can fit into my wedding dress or the graduation ceremony comes or here’s my goal by the end of the year I’m gonna you know be at this weight as soon as I free myself from that diet and that’s that’s the problem So instead of saying, you know a diet that has this Time-based end point what I advocate for is progressive extremism. So pick something That you know, you want to stop eating in this case if food is what word is the behavior we’re trying to change, and the criteria is pick something that you can give up without too much trouble But you can give it up for the rest of your life Why would I want to do something temporarily and then go back to eating the way I used to eat? That doesn’t make any sense. Of course. I’m going to gain the weight I want to make a permanent change and so I started out with my the first thing that I excised from my life was candy corn and so I just cut them out and say I’m never eating candy corn ever again And then what happened and I kept track. I kept track of everything I gave up And then maybe like a week or two later, I’d assess and say hey that wasn’t so hard. What else could I give up? And then I would give up another thing And another thing. Then I think the thing I gave up was no sugary drinks in the house Okay, I can have sugary drinks outside the house. No sugary drinks in the house ever again for the rest of my life It’s a rule progressive extremism So I went up this chart kind of more and more and more things that I was giving up until I gave up You know, just last June I gave up refined sugars completely It’s just not something I do now when okay, people have no trouble saying Oh candy corn easy. That’s great But then you say okay. I’m gonna give up all refined sugars and people say oh that’s not so cool anymore but of course that’s that’s the natural progression of what you’re doing here is you’re using this this this phenomenon of Self-image that when you talked about self-image earlier and how we can actually utilize how we see ourselves to boost our willpower there’s been a lot of studies that show that when people Identify a behavior that they they do or don’t do as part of who they are it becomes much easier to resist for example if you’re a vegetarian if you’re a devout Muslim if you’re An Orthodox Jew you’re not constantly asking yourself Should I eat the meat or should I have some beer or should I have some pork right? Like that’s not a debate you’re having on a constant basis. You just don’t do that because that’s who you are Right? If I’m a devout Muslim, I just don’t drink that’s just what I do. If I’m a vegetarian, I just don’t eat meat It’s no longer a debate of should I can I is it okay. I just don’t Right, whereas many diners they think to themselves Well, should I should I not should I have the cake and what they’re doing is expending this willpower resource that over time you know, there’s a lot of evidence that shows becomes depleted and it becomes very hard. It’s this constant struggle. But by doing this progressive extremism and saying look, that’s just one thing I just don’t eat and taking it slowly. I mean this has to take years to Scale up. You’re constantly you’re constantly excising things from your life from your diet But for the rest of your life and it’s using that same principle of this is just who I am I just don’t eat those things. So that that’s the shift is changing your mindset Oh, this is something I just don’t do versus something I can’t do which “can’t” means “well, maybe it’s flexible” versus something I just do not do

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100 thoughts on “HOW TO BREAK THE BAD HABITS – Try it and You’ll See The Results”

  • It helps to kmow how our subconciouse controls us to be able to control the subconcious. Dr Joe Dispenza is one of the best on that.

  • β€œFirst say to yourself what you would be; and then do what you have to do.” – Epictetus

  • I agree 100%. It took me almost a year to adopt veganism. But now, I dont even consider eating meat, because its who I am. And thats about all the other habits I have adopted through the years. No pressure, make it fun and it will be easy.

  • I did this 17 years ago on New Years with pizza, my favorite food which I was absolutely addicted to and knew every good pizza shop within miles around(mushroom was my favorite) and went to certain ones often. It was destroying me. I finally set a day and did it. If you have time please comment. Thanks.

  • I need to get out of my daily habit of smoking weed it’s affecting my life severely and when I get down I just feel like I need it agin , any suggestions on how to start plz ?

  • Interesting, so far beginning this year Jan 2019 my goal was to stop drinking soda, as of today still going, planning for rest of the year.

  • alannothnagle says:

    This is excellent advice. However, I also think it's valuable to look at the root causes of bad habits. A lot of the time, it's a sort of self-medication for feelings of loss we experience – seeking comfort and reassurance – that frequently goes back to childhood. They aren't called "comfort foods" for nothing! Certainly alcohol use is a type of self-medication for dealing with anxiety and low self-worth, and sugar can give us a brief high. That's why it can be so difficult to cut these pleasures out of our lives. I think we can gain a great deal if we find new and better ways of taking care of ourselves that don't include unhealthy substances and behaviors.

  • Tyler Ferland says:

    Okay so what you are saying is I should write out and redefine who I am as a person? For example, say I smoke weed heavily. You are saying I should write out my identity and exclude smoking weed from that identity? This makes sense because a fitness teacher I follow gave the advice of asking myself this question every time I am struggling with self discipline: "What would the future, lean, fit, and consistent version of myself do in this exact situation?" Because I am addressing my self image, the desired behavior follows naturally. So if I want to stop eating meat I should redefine myself as a vegetarian and just say hey I am not the kind of person to eat meat. What I can do to apply this is write out on paper who I want to be in detail and continually read this to myself so when I start to revert to old habits, I can look at this paper to remind myself who I am and by this theory my new self image will kick in and the behavior will follow naturally? Let me know!

  • Mark Urbaniuk says:

    For people who don't understand too well or don't have much time the summary is sort of : do small steps of removing things from life and make it a part of you and your personality then eventually keep removing things until you reach your end goal. Also to keep track of what you remove if its specific.

  • Start with small habits which are easy to manage then progress gradually from there over time. Over time this can integrate gradually into your self concept and makes it easier to accept the longer term change.

  • The Ethiopian Orthodox Christians fasting is different. The fasting period is Over 200 days a year. During fasting time we eat no animal products like meat, cheese milk, egg, fish etc. During this period we are vegan. And also we don’t drink alcohol drink. Ethiopian Orthodox Christians do not eat Pork meat at all, no shellfish, snake etc. We are limited. I am so glad our religious way of fasting is the best way of living for so many of us.

  • I have so many bad habits I'm not sure where to start with changing ..I smoke almost 2 packs a day I take pain meds from the Dr lol I over eat I'm now diabetic and taking a ton of meds like metformin for diabetes and pain pills and depression meds like paxil and lamictal .water pills for edema (water retention) an I just feel lost ..I feel like I'm dying on a daily basis I find it harder and harder to breath from smoking since I was ten and just feel hopeless ..if anyone has any advice please help me God bless you all πŸ’–β™₯οΈπŸ–€πŸ’œπŸ’™πŸ’šπŸ’›β€οΈπŸ’–

  • Replace bad habits with good ones, like drop tobacco for nicotine gum, make weakness’s strengths and sub Mudd Pit bbq

  • the Prius is a perfect example, living in California I can tell you they are the fastest on the highway they give themselves moral license to drive at any speed they please.

  • YsabelLyka :D says:

    2-3 years ago i gave up drinking sodas and it wasnt that hard because i used to hate them. And until now i do not drink them. Later on, i dont even drink iced teas or any sugary drinks. Just water. I just dont really like sugary drinks- even milktea. Of course, there are times when i do drink sodas (just to taste) but then i never go back to the habit of constantly consuming them… i hope i can also do this with chocolates and other snacks

  • β€œIf there is a will, there is a way”
    You can overcome anything that is dragging you down! Make your mind and go for it.

  • Gabriel Johnson says:

    I just listed: The Land of Steady Habits: A Novel [hardcover] Thompson, Ted [Mar 25, 2014], for $13.99 via @amazon https://www.amazon.com/gp/product/0316186562/ref=cx_skuctr_share?smid=A3FYCC14ZQ32MA

  • Jonathan McLaren says:

    I gave up fast food and have not really looked back. The gains go beyond health. I am longer buying into an unsustainable industry, and that makes me feel good.

  • istiklalcaddesi says:

    Bad habits just hanging around the corner and tempting you, make sure fill your life up with good habits so bad ones will never have time to hang around with you

  • I did this with Soda/pop about 20 years ago. I don't know why? I just decided I wasn't drinking pop anymore. Haven't ever since. And I have no desire to. Now beer on the other hand…

  • Mike's Woodworks says:

    We have tons of programs running in the background. It’s actually very easy and fast to change a behavior. With mindhackinginstitute.com I managed to see incredible changes in my life.

  • Advance Kashmir says:

    Okay, I'm 22. From a Muslim family. However I'm in no way a devout Muslim but then I've never had any alcohol and pork in my life. It's just that I grew up in an environment, where all this was despised. Obviously now, I can easily have alcohol but I just don't feel the urge or need to consume it. Progressive extremism indeed helps!

  • Oh my God. This is exactly how I became vegetarian… and I didnt even know what I was doing, it was just a subconscious thing.

    If you wanna know:
    Ever since I was a kid I can remember having a bit of a problem eating meat. It was always at the back of my head, "oh this was once alive" kinda thing. When I was a teen, I tried many times to give up meat but i grew to like the taste so i failed many times.
    It was until I was 18 that I said "okay I now have a huge problem eating meat that still looks like the animal. So I only ate meats that were either chopped, crushed, nuggets, burger patties, de-boned etc. This went on for a year and a half.
    But the feeling kept weighing on me until I couldn't take it any longer and so I gave up meat except for take out. I'd still eat McDonald's, Burger King etc. But I couldn't stand minced meat or cut up meat from home anymore. This went on for an additional 1 year.
    After that, I decided hey I'm gonna choose vegetables for this meal instead of meat. I figured that focusing on what I'm cutting out wasnt good for me, I should focus on what I'm choosing. So I did that. Unknowing to me, I did that for most meals. Yeah I had the odd craving and meal for meat here and there but I always felt terrible and ashamed with myself after eating it.
    This is like 3 years later and my family started asking questions "are you vegetarian?" And I'd always say "no, I'm not committing to that word because what if I want meat one day? Let's just say I'm not choosing meat right now but the option is there"… I'd say this all the time. But I realised having the option there made it difficult for me to actually nof eat meat. And I would now feel guilt everytime I ate it. One day I decided to commit, and say "yes, I'm vegetarian". Oh life has been so much easier. Now I look at the menu and I know I dont even look at the meat stuff. Its who I am, I'm vegetarian and it just makes my actions and lifestyle easier. I dont have to think anything through, I dont have to consider anything. It's just it.

    So yeah took me about 3 years of actively trying to stop meat until I'm now successful at it.

  • Tharangani Thennakoon says:

    Wow thank u sooo much
    πŸ˜πŸ˜˜πŸ˜˜πŸ˜˜πŸ˜˜πŸ˜˜πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘ŒπŸ‘ŒπŸ‘ŒπŸ‘ŒπŸ‘ŒπŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺ

  • DavidPJ vAsselt says:

    Is it possible with something you want to do aswell? Like I need to draw 1 hour a day? Instead of giving ip a bad habit? Start a new one

  • Millan Ferende says:

    This takes a lot of weight off my shoulders. Really, it is so inspiring to know that there is amateur level mentality and expert level mentality. You do not need to be an expert at everything. Take your time to become an expert at things that are important to you. Keyw part is take your time. Thank you so much for this video.

  • It's awesome it's right time I got the advice I am a procrastinator and lazy …. What else am everything negative … But I will progress as he said … Thank u

  • Clifford Baldelovar says:

    Habits Effect Your Mental, Physical & Emotional Health

    When it comes to bad habits in your life, they can have an adverse effect on your mental, physical, and emotional health.

    check this out guys ebook can help to stop the bad habit. https://payhip.com/b/JKE6

  • Left-handed Right-Wing says:

    I’ve been doing this for a while now, and while the process is slow, it’s been going well. Not a perfect process, but it is making a difference nonetheless.

  • I believe that anyone can overcome any addiction. Are mind loves playing tricks on us like believing we need a opiates to survive. The strongest craving lasts only 15 minutes or less. I have been off opiates since 10-20-2019. I am still on a high dosage of benzodiazipines 8mg of Klonopin every day, I can't begin to explain the torture I and many other people go through. I was cut off cold turkey by my doctor, after I put my pill bag on my roof and drove off and he was the dumbest SOB for putting me through a living hell, YOU THINK OPIATE DETOX IS BAD, IT IS A DAY AT THE BEACH IN COMPARISON TO A BENZO DETOX, I HAD BURNT MY BRIDGES WITH ALL THE LOCAL DOCTORS AND YOU ARE PUTTING MY LIFE IN DANGER BY COLD TURKEY THAT FUCKING PRICK, YOU GO INTO SEIZURES THAT WILL NOT STOP AND YOU DIE, ALCOHOL AND BENZO'S ARE THE 2 DRUGS YOU MUST BE TAKEN OFF VERY SLOWLY. I HAD THE EXACT SAME WITHDRAWAL SYMPTOMS AFTER STOPPING IN MARCH THEY WERE STILL AT A 8 OR 9 IN FUCKING NOVEMBER. HOW COULD ANY HUMAN BEING LAST 8 MONTHS WITH SAD,GAD,MOODY AS HELL, AGORAPHOBIA, BECAUSE I LEFT MY APARTMENT A TOTAL OF 4 TIMES IN 8 MONTHS AND PANIC ATTACKS WERE NORMALLY, NOT SLEEPING FOR DAYS ON END. I HAVE BEEN ON EXTREMELY HIGH DOSES OF XANAX IR, XANAX XR, LIBRIUM, VALIUM, ATIVAN, OXEPAM KLONOPIN, TEMAZEPAM MEANT FOR SLEEP I WAS FEELING MYSELF HONESTLY DRIVING ON THE INTERSTATE. AFTER MY FATHER DIED I REMEMBER TAKING I SWEAR ON HIS GRAVE 90 1MG XANAX IR TABLETS IN A 6 HOUR PERIOD, I HAVE A TOLERANCE HIGHER THAN ANYBODY I HUNG OUT WITH AND I ALSO HAD TAKEN 75MG OF PURE OXYCODONE IR 2 HOURS BEFORE THAT. I DIDNT NOT WORRY ABOUT DEATH. I HAVE THOUGHT ASKING MY DOCTOR, WHO IS THE GREATEST MOST EMPATHETIC, COMPASSIONATE, THOUROUGH, SYRAIGHT SHOOTER, IS LEGALLY ABLE TO PRECRIBE METHADONE AND SUBOXONE. I WAS AFRAID OF BECOMING ADDICTED TO SUBOXONE SO I MUST HAVE ABOUT (800)-8MG/2MG STRIPS/TABLETS COMBINED THAT'S A COST OF $8,000.00 JUST AT PHARMACY COST. IT GAVE ME PRESSURE HEADACHES AND SO I AM BEING SWITCH TO 8MG 3 TIMES A DAY OF SUBUTEX WHICH HAS GREATER ABUSE POTENTIAL. I KNOW I WILL MORE THAN LIKELY NEVER ATTEMPT TO COME OFF MY KLONOPIN FOR THE REMAINDER OF MY LIFE. I BET I TRIED 25 SEPARATE TIMES TO TAPER DOWN THE DOSAGE.

  • Anyone that is told by a doctor that Klonopin or any benzo is non habit forming is either a fucking moron or they're lying to you and themselves because every single shrink asked why I began using opiates and i told them all the 100% truth and it made my crippling social phobia and other mental issues just dissapear, during the ages of 11 and 22 I was developing this weird feeling and I just thought I was normal and everybody cant look people in the eyes, laughing makes me paranoid and irrational thinking im being laughed at and it happebn to always be girls and I never had one single girlfriend from 6 to 18 years old, never went to prom, parties, refused to give oral reports in front of my peers, left for lunch because I was crippled mentally.around 300 people at once and My mom always said I WOULD NEVER LOOK ANYONE IN THE EYES AT ONLY 3-6 MONTHS , I AM A TWIN (FRATERNAL) HE WAS ALWAYS A PROTECTOR OF ME AND HUNG AND DID EVERYTHING TOGETHER. I ALSO AM SAYING THE Conflict between SUBOXONE VS. METHADONE. IN MY OPINION SUBOXONE IS MUCH BETTER IN THE FACT THE ONLY HIGH YOU EVER GET IS THE 1ST TIME YOUR DOCTOR GIVES YOU ONE WHILE WAITING 1 HOUR FOR SIDE EFFECTS. I WAS SO FUCKING HIGH I WANTED ANOTHER TABLET, BUT SUBOXONE BINDS SO TIGHTLY TO OUR OPIATE RECEPTORS IN THE BRAIN THAT HEROIN,FENTANYL, DILAUDID, OXYCONTIN, OPANA, OPIUM, DEMEROL, MORPHINE WILL JUST BOUNCE OFF THOSE SATURATED WITH BUBRENORPHINE HAS A CHEMICALLY STRONGER THAN FULL OPIATE AGONIST'S LIKE METHADONE IS NO DIFFERENT THAN GOING BACK TO HEROIN OR DILAUDID ECT. I SUGGEST THAT YOU DO A LOT OF RESEARCH BECAUSE IT CAN DETERMINE HOW WELL YOU ARE GOING TO DO ON THE TEMPORARY OR POSSIBLY LIFELONG. NEVER GIVE UP ON QUITTING AND LIVING MUCH HEALTHIER AND successful life you can easily make because if you get and stay clean for 1 year you have the option of being a Sustance Abuse Counselor, Therapist, Psychologist or PSYCHIATRIST

  • Francis Mausley says:

    A simple truth for me is to: "Avoid all harmful habits; they cause unhappiness in the world." ~ Baha'u'llah, Baha'i Faith

  • Best Version Yourself says:

    REALIZE what your bad habits are AND SUSTAIN EFFORT to transform them. Let go and Be Effective! This video has lots of good advice that helped me!

    https://www.youtube.com/watch?v=1pdhnVh9xfM

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