The document discusses habit change and formation. It provides an overview of the habit loop which includes cues, routines, rewards and cravings. It discusses how habits can be changed by focusing on new routines and practicing them automatically through repetition. It also discusses how Islam helped form new routines in Arab society and quotes verses from the Quran about avoiding harmful habits and changing from darkness to light. Finally, it provides tips for understanding cravings and suggests making a log to track habit changes.

1. Habit Change
Dr. Kanwal Kaisser

2. Components of Habit Loop

3. Go in Automatic mode Worth Remembering
Craving

4. Habit change in Islam
ِ‫ر‬ِ‫س‬ْ‫ي‬َ‫م‬ْ‫ال‬ َ‫و‬ ِ‫ر‬ْ‫َم‬‫خ‬ْ‫ال‬ ِ‫ن‬َ‫ع‬ َ‫َك‬‫ن‬‫و‬ُ‫ل‬َ‫أ‬ْ‫س‬َ‫ي‬ِ‫ل‬ ُ‫ع‬ِ‫ف‬‫َا‬‫ن‬َ‫م‬ َ‫و‬ ٌ‫ير‬ِ‫ب‬َ‫ك‬ ٌ‫م‬ْ‫ث‬ِ‫إ‬ ‫ا‬َ‫م‬ِ‫ه‬‫ي‬ِ‫ف‬ ْ‫ل‬ُ‫ق‬ ْۖ‫ف‬َّ‫ن‬ ‫ن‬ِ‫م‬ ُ‫ر‬َ‫ب‬ْ‫ك‬َ‫أ‬ ‫ا‬َ‫م‬ُ‫ه‬ُ‫م‬ْ‫ث‬ِ‫إ‬ َ‫و‬ ِ‫اس‬َّ‫ن‬‫ل‬‫ا‬َ‫م‬ِ‫ه‬ِ‫ع‬ۖ
َ‫َك‬‫ن‬‫و‬ُ‫ل‬َ‫أ‬ْ‫س‬َ‫ي‬ َ‫و‬َ‫و‬ْ‫ف‬َ‫ع‬ْ‫ال‬ ِ‫ل‬ُ‫ق‬ َ‫ون‬ُ‫ق‬ِ‫ف‬‫ن‬ُ‫ي‬ ‫ا‬َ‫ذ‬‫ا‬َ‫م‬ْ‫ال‬ ُ‫م‬ُ‫ك‬َ‫ل‬ ُ َّ‫اَّلل‬ ُ‫ِّن‬ِ‫ي‬َ‫ب‬ُ‫ي‬ َ‫ك‬ِ‫ل‬ََٰ‫ذ‬َ‫ك‬ َۖ‫ون‬ُ‫ر‬َّ‫ك‬َ‫ف‬َ‫ت‬َ‫ت‬ ْ‫م‬ُ‫ك‬َّ‫ل‬َ‫ع‬َ‫ل‬ ِ ‫ا‬َ‫ي‬
“They ask you about wine and gambling. Say, “In them is great sin and (yet, some) benefits for people. But their sin is
greater than their benefit.” (2:219)
َٰ‫ى‬َّ‫ت‬َ‫ح‬ َٰ‫ى‬ َ‫ار‬َ‫ك‬ُ‫س‬ ْ‫م‬ُ‫ت‬‫ن‬َ‫أ‬ َ‫و‬ َ‫ة‬ َ‫َل‬َّ‫ص‬‫ال‬ ‫وا‬ُ‫ب‬ َ‫ر‬ْ‫ق‬َ‫ت‬ َ‫َل‬ ‫وا‬ُ‫ن‬َ‫م‬‫آ‬ َ‫ِين‬‫ذ‬َّ‫ال‬ ‫ا‬َ‫ه‬ُّ‫ي‬َ‫أ‬ ‫ا‬َ‫ي‬َ‫ون‬ُ‫ل‬‫و‬ُ‫ق‬َ‫ت‬ ‫ا‬َ‫م‬ ‫وا‬ُ‫م‬َ‫ل‬ْ‫ع‬َ‫ت‬
“O you who have believed, do not approach prayer while you are intoxicated until you know what you are saying.” (
4:43)
ْ‫ز‬َ ْ‫اْل‬ َ‫و‬ ُ‫اب‬َ‫ص‬‫ن‬َ ْ‫اْل‬ َ‫و‬ ُ‫ر‬ِ‫س‬ْ‫ي‬َ‫م‬ْ‫ال‬ َ‫و‬ ُ‫ر‬ْ‫َم‬‫خ‬ْ‫ال‬ ‫ا‬َ‫م‬َّ‫ن‬ِ‫إ‬ ‫وا‬ُ‫ن‬َ‫م‬‫آ‬ َ‫ِين‬‫ذ‬َّ‫ال‬ ‫ا‬َ‫ه‬ُّ‫ي‬َ‫أ‬ ‫ا‬َ‫ي‬َ‫ف‬ ِ‫ان‬ََْ‫ي‬ََّّ‫ال‬ ِ‫ل‬َ‫م‬َ‫ع‬ ْ‫ن‬ِِّ‫م‬ ٌ‫س‬ْْ ِ‫ر‬ ُ‫م‬ َ‫َل‬ُ‫ه‬‫و‬ُ‫ب‬ِ‫ن‬َ‫ت‬ْْ‫ا‬
ْ‫م‬ُ‫ك‬َّ‫ل‬َ‫ع‬َ‫ل‬‫ون‬ُ‫ح‬ِ‫ل‬ْ‫ف‬ُ‫ت‬َۖ
“O you who have believed, indeed, intoxication, gambling, (sacrificing on) stone altars (to other than Allah), and
divining arrows are but defilement from the work of Satan, so avoid it that you may be successful” ( 5:90).

5. Various habits we want to
change

6. Habits we want to change
• Kids tantrums
• Biting nails
• Behavior issues
• Speech issues
• Drugs
• Sex addictions

7. Golden Rule
‘’Champions don’t do extraordinary things; they
do ordinary things, but they do them without
thinking, too fast for the others to react. They
follow the habits they have learnt.’’

8. Change The Focus
Work on Routine

9. Go in Automatic mode Worth Remembering
Craving

11. Habit Makeover
Cue
Reward
Craving
Practice
over and
over
Automatic
behavior
New Routine

12. Changing habits is possible
‫الر‬ِ‫ر‬ْ‫خ‬ُ‫ت‬ِ‫ل‬ َ‫ْك‬‫ي‬َ‫ل‬ِ‫إ‬ ُ‫ه‬‫َا‬‫ن‬ْ‫ل‬َ‫نز‬َ‫أ‬ ٌ‫اب‬َ‫ت‬ِ‫ك‬ ِۖ ‫ا‬َ‫م‬ُ‫ل‬ُّ‫الظ‬ َ‫ن‬ِ‫م‬ َ‫اس‬َّ‫ن‬‫ال‬ َ‫ج‬ِ‫إ‬‫ى‬َ‫ل‬
‫ا‬ َِ‫ا‬َ‫ر‬ ِ‫ص‬ َٰ‫ى‬َ‫ل‬ِ‫إ‬ ْ‫م‬ِ‫ه‬ِِّ‫ب‬َ‫ر‬ ِ‫ن‬ْ‫ذ‬ِ‫إ‬ِ‫ب‬ ِ‫ور‬ُّ‫ن‬‫ال‬ِ‫د‬‫ي‬ِ‫م‬َ‫ح‬ْ‫ال‬ ِ‫يز‬ ِ‫ز‬َ‫ع‬ْ‫ل‬
A. L. R. A Book which We have revealed unto thee,
in order that thou mightest lead mankind out of the
depths of darkness into light - by the leave of their
Lord - to the Way of (Him) the Exalted in power,
worthy of all praise!- (Ibraheim:1)

13. How Islam Helped form new
routines
Traits of Arabs
• Hospitality
• Generosity
• Memory Cue
Reward
Craving
Practice
over and
over
Automatic
behavior
New Routine

14. Understand your Cravings
• Cravings aren't weaknesses; they're your
body’s way of telling you that it's missing
something.
• Craving does not mean something is wrong or
that the one really wants to resume old habit.
• Conditioned craving usually peaks and
dissipates in less than an hour.

15. What do Addicts crave for?
Escape
Relaxation
Companionship
Blunting of
anxieties
Emotional
release
Cocktail to
forget worries

22. Tony Dungy

24. Eman our survival Kit
Prophet Muhammad ‫ﷺ‬ said: “He among you,
who sees something that is disapproved (of by
Allah), should change it with his hand. If he
cannot do that, then let him change it with the
tongue. If he cannot do that, then let him
change it within the heart (by always disliking
what is evil or harmful) and that (the last option)
is the weakest (or lowest) of faith” (Muslim)

25. Impossible to Possible
Horizons

28. Make a Log for your
habits

34. To get in touch….
Dr. Kanwal Kaisser
Dr. Kanwal Kaisser @ HamarayBachchay
hbheadoffice@gmail.com