When it comes to bad habits, one is often confronted with a particularly large opponent – yourself.
However, it is possible, from old patterns of behaviour to break free and to program the brain with these tips.
1. Routine will be rewarded
The brain is anxious to consume as little energy as possible. Therefore, it decides in difficult situations, it is often for familiar solutions or forms of behaviour, as these can efficiently be routinely handled, writes of the neuro-biologist Professor Gerald Hüther in a post.
This property can make use of to by Sport, a healthy diet or a good new year’s resolution Routine.
The necessary assets, although a little time and perseverance will pay off, but especially in the long term. According to a study at University College London, it takes an average of 66 days for a new Routine has established itself.
2. Aware of learning
You should never cease to demand the own grey cells – for example, by learning even after the end of school time New.
The brain is confronted with a previously unknown tasks, new neural Connections in the brain so that it adapts to the new challenges. A study at the University of Graz suggests, among other things.
Remember, the memory uses only already existing links.
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3. Milestones define
To bad habits permanently, it is important to develop a concept of when something is supposed to be. In order to make the own success is a measurable, have clear milestones is important. Because the brain needs expert Hüther, a goal for the effort to replace the familiar routines with new, worth.
If, for example, habits such as uncontrolled Snacking on the Couch or Smoking to get rid of, you should define clear periods in which to ban these things simply.
This decision should not be hitnerfragen then, the need for some discipline, but it helps to reach the larger goal.
If, after some time, the handle of a bag in the chip or in the cigarette box is no longer, of course, is but a brief Moment of Irritation triggers is reached the first milestone.
4. Mental Training
In order to remain rational and focused, is mental Training necessary so that they do not let Desires or emotions to control.
Instead, each Situation should be rate aware of the new to maintain control. The goal is to entautomatisieren the perception.
If the food, for example, is finished, it means it is no longer automatically that there is dessert. The need to learn the brain by creating new links to be established.
New routines, for example, a Cup of coffee or a short walk, can replace old, bad habits.
5. Success habit
Also, successes can be – and should be – a habit.
Therefore, it is necessary, these events are no longer under a special success experience to save, but as a part of the daily Routine that the brain can get used to.
The helps, to set their own goals, constantly questioning – and reach them faster.
Sources
- Lally, P. (2009): How are habits formed: Modelling habit formation in the real world, archived from the original on 12.12.2019: https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674
- Takeuchi, H. et al (2010): Training of working memory impacts structural connectivity., archived from the original on 12.12.2019: https://www.ncbi.nlm.nih.gov/pubmed/20203189
Mareike Kalbitz, Meike Leyerle
*The contribution of “Bad habits drop released: So you programmed the brain to “healthy,”” is of FitForFun. Contact with the executives here.