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    Bad Habits PDF

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    Centro de Estudios 3CATORCE
    This document provides steps to break bad habits: 1. Determine what you gain from the habit (payoff) and what you lose (trade off) such as health. 2. Realize you can choose better behaviors and substitute healthier options, like cooking instead of fast food. 3. Commit to consistently choosing the better option and sticking with it by remembering why you're making the change.

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    © All Rights Reserved
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    Bad Habits PDF

    Uploaded by

    Centro de Estudios 3CATORCE
    132 views2 pages
    This document provides steps to break bad habits: 1. Determine what you gain from the habit (payoff) and what you lose (trade off) such as health. 2. Realize you can choose better behaviors and substitute healthier options, like cooking instead of fast food. 3. Commit to consistently choosing the better option and sticking with it by remembering why you're making the change.

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    This document provides steps to break bad habits: 1. Determine what you gain from the habit (payoff) and what you lose (trade off) such as health. 2. Realize you can choose better behaviors and substitute healthier options, like cooking instead of fast food. 3. Commit to consistently choosing the better option and sticking with it by remembering why you're making the change.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    132 views2 pages

    Bad Habits PDF

    Uploaded by

    Centro de Estudios 3CATORCE
    This document provides steps to break bad habits: 1. Determine what you gain from the habit (payoff) and what you lose (trade off) such as health. 2. Realize you can choose better behaviors and substitute healthier options, like cooking instead of fast food. 3. Commit to consistently choosing the better option and sticking with it by remembering why you're making the change.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 2

    Break Up With Your Bad Habits 

     
    Habits can be hard to break. Make it easier with these great tools for change. 

    A habit is an action that you have performed so often 
    that it becomes almost an involuntary response. You 
    don’t even think about doing it! If you consider this habit 
    to be undesirable then it may labeled as a "bad habit." 
    Changing “bad habits” can be hard work, but your goal 
    can be achieved by thinking about your actions and 
    gaining the ability to make better choices.  

    Step 1: What’s the Payoff?


    Determine why the bad habit is so appealing. Think about 
    what you’re gaining by performing your habit.  
    Example: I buy fast food on my way home from work. The 
    payoff is that I’ll have all evening to watch TV. 

    “Bad habits are like a comfortable bed,


    easy to get into, but hard to get out of.”-
    Anonymous

    Step 2: What’s the Trade Off?


    Think about what you’re losing by engaging in your bad habit.  
    Example: Because I eat fast food for dinner all the time, I’ve gained 
    a lot of weight and my cholesterol has increased. In order to have 
    more time to watch TV, I have become unhealthy and unhappy. I 
    have lost my good health. 

    Step 3: Time to Make a Change


    Which do you value more… the Pay Off or the Trade Off? 
    The action is no longer unconscious so you have the 
    power to make a better choice.  
    Example: I value my health more than watching TV.  
    Break Up With Your Bad Habits 
    The best way to break a bad habit is to drop it. ~Leo Aikman

    Step 4: Substitute Better Behaviors


    Substitute a new, healthier behavior for your old, bad habit. 
    You will feel better about yourself when you choose the 
    healthier behavior. 
    Example: Plan ahead so you can cook dinner instead of buying 
    fast food every night. If you plan ahead, you can cook dinner 
    quickly and still be able to watch TV.  

    Step 5: Stick With It


    Going back to your bad habit will only make you feel guilty. Each time you 
    think about sinking back into your old ways, you’ll remember that you are 
    trading that behavior for a better one. You will be forced to make a decision 
    that makes you feel good or one that makes you feel bad. 

    The 3 C’s of Busting Bad Habits

    Clarity: Be extremely clear about the what, why and how of your intended change.
    Commitment: Without commitment there is doubt, dithering, and hesitation.  
    Consistency: Throughout each step of your behavior change, choose the healthy option.  

    Are you ready to break a bad habit?

    One of my bad habits is                            . 
     
    I’m gaining                       
    by performing my bad habit. 
    A consequence for performing my bad habit is              
                                . 
     
    Which is more important to me?                   . 
     
    I can                              
    instead of perform my bad habit.  

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