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Presented by Work-Life Assist
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Turning the Table on Bad
Habits
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Objectives
•Learn how to identify habits
•How to recognize and bring awareness to bad
habits
•How to be successful in forming new habits
•Mindful habits and happiness
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Identifying Habits
How do we know when
we’re behaving in a
habitual way?
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Habits and Awareness
Habits do not require our full attention.
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Habits and their Context
Habits are strongly rooted in the
situations in which they occur.
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Habits and Emotion
Habitual behaviors provoke little
emotional response by themselves
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How Do We Know That a Habit is Bad?
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Why are Bad Habits so Hard to Break?
• Habits are often unconsciously cued
• Before we even realize what we’re doing we’ve done it.
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How Can We Be Successful at
Breaking Bad Habits?
• Awareness is the first step to
change.
• Mindfulness can be used to
bring awareness to habits.
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How Does Mindfulness
Help Us Identify Bad Habits?
Mindfulness can be practiced outside of formal
meditation.
•Throughout the day, mindfulness may help you to
notice habits of thought and behavior
•Once you become aware of your habits, you may
decide to change them
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Mindfulness Meditation…A way to practice entering a self-observant state.
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Suppressing Bad Habits
A natural response to becoming aware of bad habits is
trying to suppress them
•Breaking habits by suppressing them may lead to the
opposite of the desired result.
•Inhibition can lead to habit binges.
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Form New Habits…
Instead of trying to suppress
a habit, combine the breaking
of a habit with the making of
a new habit.
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Implementation Intention
Implementation intentions are used to make a plan. Simple
“if, then…” statements help you implement a change in your
behavior.
If I go into the kitchen to grab a snack…
Then I will ask myself if I’m hungry
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Implementation Intentions, Cont’d.
If I’m not hungry, then…
I will have a glass of water instead.
If I am hungry, then
I will eat a healthy meal or snack.
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How Long Does It Take to
Establish a New Habit?
On average, it takes 66 days to form a new habit.
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Visualization and Mental Contrasting
•Visualization can be used to see what kinds of
habit change are possible.
•Mental contrasting is the reality check
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Self-Affirmation
• I Believe In Myself…
I’ll listen to music in the car instead of smoking
• I Am Capable Of Achieving My Goal…
I’m going back to the gym today
• It’s My Life, It’s Now Or Never…
I’m going to call some friends
• I’m Worth It…
I’ll eat healthy food today
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Changing the Environment or Context
Changes to our environment don’t need to be drastic in
order to be effective in helping us break bad habits
• Move the alarm clock across the room • Automatically shut down the internet
• Stop buying junk foods
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Monitor Progress
•Monitor yourself throughout the day – this
brings awareness to how your habit is
developing
•Make adjustments in your habit if you notice
problems with how it’s going.
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Mindful Habits
Is it possible for habits, which often are automatic
and cued by the unconscious to be mindful?
A habit is mindful when an automatically initiated
behavior is combined with a mindful, continuously
varying way of carrying it out.
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Habits That Lead to Happiness
• Practicing Gratitude
• Visualizing Your Best Possible Self
• Savor the Moment
• Committing acts of kindness
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Final Thought…
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