((asol)) kicking bad habits

If you've ever tried to kick a bad habit, you'll know how tough it is. Very often, bad habits have not only integrated themselves into our consciousness, they've also become a part of our physiology - our bodies and minds have become so used to them that eliminating them can cause considerable discomfort and stress.

But getting rid of bad habits is definitely worth the effort. Bad habits like smoking, over-eating, excessive drinking, and self-criticism can shorten lives, lead to underachievement, feelings of low self-esteem, and strained relationships. In contrast, good habits help you achieve more success with less thought and effort.

So how can you eliminate your bad habits? Well, if your habit is a deep-seated one, you might want to consider replacing it with a good one. Completely eliminating a habit is much harder than replacing it with a more productive habit. Studies of people who compulsively bite their fingernails have shown that it is very difficult for them to completely give up their habit, and much easier for them to substitute biting with the more productive habit of grooming their nails. Similarly, people who talk too much during meetings struggle to become silent, but find it much easier to replace their compulsive talking with highly attentive listening.

Exercise is also excellent for helping you to get rid of a variety of bad habits. A habit of regular exercise is obviously important for lasting weight loss, but frequent exercise also helps break habits of overeating, and in kicking all kinds of addictions, particularly if exercise is substituted for those addictions. Try working up a sweat instead of that end-of-day cocktail or cigarette.

Many people who go on a regime to kick their bad habits give themselves little praise for their achievements and condemn themselves at the first sign of weakness. Dieters, for example, routinely overlook weeks of exercise and restrained eating, only to let a single lapse "snowball" into a total relapse and complete collapse.

The most fundamental law in all of psychology is the "law of effect." It simply states that actions followed by rewards are strengthened and likely to recur. Unfortunately, studies show that people rarely use this technique when trying to change personal habits. Setting up formal or informal rewards for success greatly increases your chances of transforming bad habits into good ones.

And try scheduling your bad habits. If you are really struggling to kick a bad habit, try limiting the habit to a specific time and place. If possible, make the experience as inconvenient and unpleasant as you can. Research and case studies confirm that this rather unconventional approach can be a useful first step in changing bad habits.