How Bad Habits Become Good Habits

bad habits

You may be familiar with the idea that you cannot get rid of bad habits – you need to replace them with good habits instead. The reasoning behind this is that your mind thinks that you are taking something important away when you stop a bad habit; but when you simply start a good habit that pushes the bad habit out of the way, then you feel like you are giving yourself something.

So, what is the actual process in which bad habits become good ones? This is an important thing to understand, because it can help you get rid of all of your bad habits eventually. This article will go through the process step-by-step, using example bad and good habits.

Example Bad Habit: Skipping Breakfast

Example Good Habit: Having a Healthy Breakfast

So, you want to replace the habit of skipping breakfast with having a good, healthy breakfast instead. There are numerous reasons to do this, and studies have proven that people who eat breakfast are healthier, get more accomplished and are happier. Let’s go through the process of replacing the bad with the good one step at a time.

  1. Sit down and create a list of breakfast foods that you like. Then go out and buy them and keep them stocked in your kitchen.
  2. Stop eating food at 5:00PM each day. That way when morning comes you are hungry enough to eat something.
  3. Write down the benefits that come with eating breakfast and then post them somewhere that you will be able to see them when you get up in the morning.
  4. Make a habit out of going to the kitchen and looking at the food that is there. You don’t have eat anything at first. Just be aware that some good foods are stocked in your kitchen.
  5. Start small. Cut an orange into segments and eat one segment per day.
  6. Increase this until your body actually starts looking forward to having that orange every day.
  7. Don’t skip any days once you start eating. You may revert back to your old habit of not eating breakfast.
  8. Create a breakfast trigger. For example, as soon as you finish your first cup of coffee, then make something for breakfast.
  9. Increase the amount of food until you are having a full, healthy breakfast.
  10. Write down any benefits you notice from eating breakfast.

Soothing Tools

How Your Strengths Can Lead You to Success

personal strength

Personal Strengths

Imagine this scenario: A baker needs to give his wife the perfect gift. So, he goes out shopping for something to give her. He browses through jewelry at the jewelry store, but he doesn’t know how to tell what she would like. He looks at some lingerie, but he doesn’t know anything about it. In the end, he buys her a book, even though he isn’t sure what she likes to read. All of this time, instead of trying to buy her gifts that he knows nothing about, he could have baked the perfect cake or other pastry.

Now, this isn’t a perfect analogy. Most bakers’ wives probably eat so much cake that they would hate it as a gift.  But the point is that many people try to be successful without using a single one of their strengths. Writers try to make a fortune by building websites. Website designers try to make a fortune by writing novels. People don’t use their strengths nearly as often as they should to achieve success.

How Do I Do This?

Here are some things that you can do to make sure that you are using your strengths to help you achieve your goals and become successful.

strengths
  1. Know what your strengths actually are. Sit down and make a list of things that you are good at. Identify the ones that you are best at and put them at the top of the list.
  2. Determine how you can apply each strength to being successful. If you are looking for some way to become financially independent, then evaluate your strengths in relation to that. If you have already chosen a route to success, then determine how your strengths might be able to help you go further.
  3. Write down your goals if you haven’t already. Then look at each goal and adjust it so that you are using your strengths to their full potential to help you achieve those goals.
  4. Break your goals down further into short-term goals like monthly or weekly ones and do the same thing with your strengths.
  5. Finally, break your goals down into daily habits and decide how those same strengths can help you stick by your habits, replacing the bad ones with good ones.
  6. Continue these self-evaluations regularly and make sure that you are using your strength instead of things that you aren’t good at to achieve success.

Healthy Compartmentalization and the Pomodoro Technique

Compartmentalization

Is Compartmentalization bad?

Often when we hear the word ‘compartmentalization’ it is used in a cautionary capacity. That is to say that we’re generally led to believe that compartmentalizing is bad and that we shouldn’t repress any of our feelings. But just as ‘guns’ aren’t evil so much as the people using them, compartmentalization is actually just a tool that can have psychological benefit when used correctly.

For example?

The pomodoro technique and stress management. What am I talking about? Read on and let me explain…

The Benefits of Compartmentalization

No matter how hard you work to improve your lifestyle, you will find that there are always going to be some sources of stress remaining. This is simply a fact of life and there will always be deadlines, concerns and incomplete work.

The key to being able to relax and enjoy a healthy and normal lifestyle then, is knowing how to sometimes to switch off from those worries so that you can actually relax and recover. In other words, you need to learn to leave your work behind you when you log off and head home – otherwise you’ll constantly be stressed, you won’t be able to focus on time with your family and you won’t be able to sleep.

What is the Pomodoro Technique?

Likewise, you can also use this compartmentalization during your working day to be more productive. Case in point: the Pomodoro technique.

Essentially this technique is a tool used to improve productivity, by breaking your working hours up into smaller segments. Here you take a timer and set it for a period of time – normally around 25 minutes – and you work solidly in that time. When it goes off, you then give yourself ten minutes to recover, before going back to work.

This then should allow you to focus with absolute clarity on what you’re doing because you know that you will be getting a short break in 10 minutes. Likewise, it means you should be able to relax completely in those ten minutes without guilt. This then recharges you ready to be more productive following those ten minutes.

But the success of this process all depends on your ability to compartmentalize. The secret to success is to work solidly when you’re working and to switch off completely when you’re relaxing. There’s no point in ‘half working’ or procrastinating – you may as well just be getting some proper relaxation time.

Walk or sit, don’t wobble.


7 Signs of Bulimia

Eating Disorder

Bulimia is an eating disorder characterized by frequent episodes of binge eating then followed by efforts to avoid gaining weight by any means necessary. For example, a bulimic would eat large amount of food then they would feel guilty of the huge amount of calories they have just consumed. Feeling so guilty, they would try eliminating the food through purging, fasting, using laxatives, excessive exercising and crash diets. All this defines a bulimic. So what are the signs of binge eating, purging and the physical signs that a bulimic will exhibit.

Binge Eating

  1. There is a lack of control when eating. They are unable to stop eating. They are usually eating large amount of food with no obvious change in weight. Furthermore, they may consume large amount of food in a short period of time.
  2. They are usually alternating between overeating and fasting. After a binge eating spree, they would feel guilty and spend the next day fasting.

Purging signs

  1. Going to a bathroom after meals. There will be vomit smell in the toilet after they have used it.
  2. They might be using laxatives, diuretics or enema. So check your medicine cabinet if any medications are missing. Or they are always frequently going to the pharmacy to purchase these medications
  3. Excessive exercising. They are always working strenuously just to lose the calories that they’ve consumed during their overeating binge.

Physical Signs of Bulimia

  1. Discolored teeth from exposure to stomach acid. Their teeth might be yellow or ragged.
  2. Puffy chipmunk cheeks from repeated vomiting.

These are only a few of the signs and symptoms that you may see in a bulimic. If you do observe any changes in your loved ones, it might be time to seek professional help, before this problem escalates and becomes life threatening.


Bulimia Support Products

Bulimia is more than just a problem with your weight. An eating disorder isn’t something that’s formed on easy terms. And I don’t blame you, sometimes our circumstances such as our genetics, family background and social environments drive us into this self destructive pattern as a form of coping mechanism. And once we spiral into a maze of negativity, it can be very hard to get out of our self sabotaging ways of behavior. Discover how a hopeless bulimic freed himself from his uncontrolled habits and rid himself from life destroying addictions once and for all!

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia