Nurture Yourself with Good Habits
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Improve the relationship with ourselves by forming good habits. Why? There have been lots of impactful changes during this pandemic. One revealing thing is how we treat ourselves has become more important than ever, as we have more time alone with ourselves. In other words, if our daily habits do not serve us well, we may not act in ways that benefits us, causing life to be even more difficult during a tough time like this. As Aristotle said, "We are what we repeatedly do. Excellence then is not an act but a habit. " To improve the relationship with ourselves and better achieve our new-year goals, forming good habits is a great start. In this presentation, I'm going to share with you: - What a habit is (cue-routine-reward loop). - Why we need to beware of fixed engagement in habitual behaviors. - Ways to break bad habits and more easily stick to good ones. Let's move inwards and begin the journey of watering ourselves with good habits! ❤️
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Nurture Yourself with Good Habits
- 2. “We are what we repeatedly do. Excellence then is not an act but a habit.” — Aristotle
- 3. Agenda What a Habit is Why Mindful of Habits 3 Tips for Good Habits
- 4. Agenda What a Habit is Why Mindful of Habits 3 Tips for Good Habits
- 8. 1 2 3
- 9. Agenda What a Habit is Why Mindful of Habits How to Break Away
- 10. “Chains of habit are too light to be felt until they are too heavy to be broken.” — Warren Buffett
- 12. Law of Hypnotic Rhythm • Fixed engagement in habitual behaviors
- 14. Agenda What a Habit is Why Not Bad Habits 3 Tips for Good Habits
- 15. Break Away from Bad Habits by Making Commitments Tip 1
- 18. Substitute Bad Habits with Good Keystone Habits Tip 2
- 20. Junk Food - Healthy Food - Tiredness - Boredom … - Feel-good sensation … 1 2 3
- 21. Keystone Habits: “Small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” — Charles Duhigg
- 22. Cling to Good Habits Effortlessly with Autosuggestion Tip 3
- 24. • Imagine the process in detail • Turn visualized thoughts into bodily actions Autosuggestion
- 25. In conclusion Master habits for a better relationship with ourselves Learn about cue-routine-reward loops Tip 1. Challenge ourselves with commitments Tip 2. Substitute bad habits in our routines with good keystone habits Tip 3. Stick to good habits using autosuggestion
- 26. “The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves strong. Same amount of work.” — Carlos Castaneda
- 27. Check out my article for 2 more tips :) Shortened link • nywgh.wandersick.com Full link • http://bookshelf.wandersick.com/p /nurture-yourself-with-good-habits
Editor's Notes
- Friends, what has the pandemic revealed to you? There have been lots of impactful changes during this pandemic. One revealing thing is how we treat ourselves has become more important than ever, as we have more time alone with ourselves.
- In other words, if our daily habits do not serve us well, we may not act in ways that benefits us, causing life to be even more difficult during a tough time like this. To improve the relationship with ourselves and better achieve our new-year goals, forming good habits is a great start. (Oh yes, belated happy new year 😊)
- Therefore, in this talk, I’m going to share with you: What a habit is Why we need to beware of fixed engagement in habitual behaviors, i.e. bad habits Ways to break bad habits and more easily stick to good ones.
- Without further ado, let’s start with What Makes up a Habit
- We, human beings, have a conscious mind and an unconscious one — when faced with a challenge, the conscious one takes over; when tired, the unconscious one does instead.
- The latter is like living on autopilot, it feels like someone else is the driver instead of us. In that state, things get easily done without willpower, thanks to our brains having an unconscious decision-making mechanism so that we can take care of routine tasks. And habits can help us reach that effortless state. Photo by Bram Van Oost on Unsplash
- According to this book, The Power of Habit, habits are loops composed of a cue, routine and reward, which save us from using efforts.
- Such loops can be found in any habits. Firstly, an external cue is sensed, like a ringing alarm clock. An overall activity of the brain increases as it determines what habit is suitable for the condition. Secondly, a routine is activated, meaning the activity a person is used to doing when this particular cue is encountered. An example is rushing to the washroom brushing teeth while the brain is on autopilot. Eventually comes the reward. It could be a sensation of success. For instance, a soothing feeling inside the mouth owing to the clean teeth. An overall spike is created again in the brain activity as it registers the activity completion, strengthening the relationship among the cue, routine and reward. Image sources: https://www.maxpixel.net/Analog-Clock-Alarm-Clock-Clock-Time-Hours-Alarm-5961342 https://www.maxpixel.net/Toothbrush-Teeth-White-Tooth-Dental-Brushing-Teeth-2351803 https://www.maxpixel.net/Emoji-Face-Smile-Icon-Emoticon-1610518
- Next on our Agenda is Why Bad Habits are So Bad
- It turns out while good habits can improve our lives, bad ones can be devastating before you know it.
- According to this book, Outwitting the Devil, danger arises when habits like drinking starts becoming a regular way of life instead of an irregular activity.
- One could be badly affected by such fixed engagement in habitual behaviors which the author terms the law of hypnotic rhythm. Although the law applies to both positive and negative habits, we ought to be very mindful of bad ones as they can devastatingly affect our well-being Photo by Nik Shuliahin on Unsplash
- For instance, if there is no limiting on the intake of food, a lot of illnesses can be caused. As bad habits like overeating are developed, our own body condition worsens overtime, and eventually, we may be stripped of our own potentials to accomplish other goals in life. Image source: Office 365 PowerPoint (built-in Design Ideas functionality)
- Moving on to the final item on our agenda which are 3 tips for maintaining good habits
- Beginning with tip #1 which is Break Away from Bad Habits by Making Commitments
- This one is from the book Design Your Future,. The disruption of ingrained habits does not necessarily require giving up all things one enjoys. Instead, it is about building a more healthy relationship with things like entertainment, and a way to do that is making commitments.
- For example, if you are a smartphone addict, try declaring the work desk a smartphone-free area for two weeks just for fun. For alcoholics, why not accept a challenge of refraining from drinking for one month? By doing so, we can reclaim ourselves from compulsive behavior, and only do those things when we really want to do them. Photo by Fuu J on Unsplash
- Moving on to tip #2 which is Substitute Bad Habits with Good Keystone Habits
- These strategies are again from the book The Power of Habit.
- Remember the cue-routine-reward loop we just discussed? A simple way to fix bad habits is substituting something else for the bad part in a routine while keeping cue and reward the same. Let’s say, if a cue causes you to eat junk food, replace it with healthier alternatives through which you may still have the same reward of a feel-good sensation.
- On top of this, consider incorporating keystone habits into our routine where possible. Keystone habits are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” (Move hands up and down) One example is exercising which could bring other associated benefits like a better body and feel-good endorphin that automatically breaks other bad habits such as relying on alcohol to relieve oneself from stress.
- Moving on to our final tip, Cling to Good Habits Effortlessly with Autosuggestion While starting a good habit may be easy, sticking to it is often an uneasy task and sometimes really frustrates us. When we want to give up, what should we do? Image source: Office 365 PowerPoint (built-in Design Ideas functionality)
- According to the book Golden Rules, when in the most difficult early stages of forming a new habit, autosuggestion can help.
- Spend some time multiple times a day imagining the process of waking up full of energy and being able to easily spring out of bed. While visualizing, picture every single detail, such as yawning out loud, stretching both arms before fully rising out of bed. Thanks to autosuggestion turning visualized thoughts into bodily actions, it no longer takes much effort to wake up early. Photo by bruce mars on Unsplash
- In conclusion, the pandemic has allowed more time for ourselves, which can only be good if we form good habits to develop a good relationship with ourselves. By learning about cue-routine-reward loops and adopting techniques like challenging ourselves with commitments, substituting bad habits with good keystone habits, sticking to good habits using autosuggestion we can gain better control of ourselves.
- Once again, happy 2022, my friends. I dedicate this topic to you and wish you a great year ahead with good habits. 🙂❤️
- Image source: Office 365 PowerPoint (built-in Design Ideas functionality)