Breaking Bad Habits - Weekly Q&A
In James Clear’s book “Atomic Habits” he has four laws for breaking a bad habit.
1. Make it invisible! I had a patient that found the sound of the old Hockey Night in Canada jingle make him want to drink beer. It was pretty funny! I had him turn off the sound to his TV during the sound and it helped tremendously for him. Don’t have unhealthy snacks in your home.
2. Make it Unattractive. Speaking of beer and snacks sabotaging your diet plan. A way you can make it unattractive is think of it in your stomach and at body temperature. Imagine (or go ahead and make it) a beer and nachos in a blender at room temperature, put it in your beer glass and take a good hard look. Disgusting isn’t it. Thats what your stomach gets. If you wouldn’t rub it on your face, don’t eat it is a good rule of thumb.
3. Make it Difficult. Increase the effort it takes to do a bad habit. Place your alarm clock in your closet so you have to get out of bed to shut it off. Put your workout cloths near it! Another example would be to not buy bad-for-you food. Go to the grocery store on a full stomach and buy only the healthy stuff that a really healthy person would purchase.
4. Make it unsatisfying. Create a contract with an accountability partner. Eg. I will purchase and wear a Calgary Flames jersey if I fail to meet you for a run 3x’s per week for 3 months. Whatever it takes to make it unsatisfying, commit to it.
Yours in Health, Dr D
WellnessDocBlog January - Healthy Habits
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