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This content has been automatically translated from Ukrainian.
Imagine that every day you – is a brick in a big wall that you build all your life. Some bricks are laid firmly and neatly, while others sometimes skew, creating weak points. In this process, the key role is played by the habits – our daily actions, which, although seem trivial, actually have the power to change lives.
What is a habit?
Habit – is an automatic behavior that we perform without thinking. Scientists compare habits to pre-written programs in our brain that are triggered in response to certain triggers. For example, a cup of coffee in the morning, watching social networks before going to bed or taking regular walks – are all habits that shape our reality.
The basis of the habit is the so-called "cycle of habit", which consists of three elements:
- Trigger – event that triggers an action (eg alarm sound).
- Routine <TAG1> action itself (you go to make coffee).
- Award <TAG1> pleasure or result (energy rush after the first sip).
Why are habits so strong?
Our brain is – lazy, and this is not an insult, but its peculiarity. It strives to save energy, so it automates what we do most often. Imagine if you had to relearn how to tie your shoelaces or drive a car every morning? Habits allow us not to waste resources on routine tasks.
However, there is also a trap in this automation: bad habits are formed as easily as useful ones. Snacking on TV or putting off important things for later – is also part of a cycle that the brain perceives as normal.
How do habits change lives?
The strength of the habit does not manifest itself instantly. Imagine that you decided to read only 10 pages of the book every day. At first glance, this seems like a trifle, but in a year you will overcome more than 20 books. Likewise, small negative effects of –, for example, an extra 100 calories daily of – can lead to an inconspicuous but significant result.
Principle 1% perfectly illustrates this idea. Do only 1% more today than yesterday and in a year the results will be impressive. It is this "cumulative force of habits" that is the basis of the success of many famous people.
How to form new habits?
- Start small. Do you want to do sports? Start with 5 minutes of charging every day.
- Become a replay master. Scientists claim that it takes 18 to 254 days to form a stable habit, depending on the complexity.
- Create triggers. Tie a new habit to an old one. For example, after brushing your teeth, add 5 squats.
- Reward yourself. Let every successful day bring you joy – even in the little things.
- Don't be afraid of mistakes. If they broke down, just keep going. Progress is important, not ideality.
How to get rid of bad habits?
Bad habits – is also part of the cycle. To destroy them, it is necessary:
- Change triggers. If a habit starts with a certain event, avoid it.
- Choose an alternative instead of a routine. For example, drink a glass of water instead of a snack.
- Focus on the award. Ask yourself: does this habit bring real benefit?
Why is this important?
Our whole life – is the sum of our habits. Want to improve your health, relationships or career? Start with small changes. Remember: it's not one big breakthrough that matters, but a steady move in the right direction.
Sometimes the strength of a habit seems imperceptible, but it is the – key to significant change. So what will be your first step today?
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