Today, we’re diving into the challenging yet rewarding process of breaking bad habits.
Our inspiration comes from the insightful work of Katy Milkman, the distinguished Wharton economist and author of How to Change. Here is the link to her podcast episode: https://guykawasaki.com/dr-katy-milkman/
Now, let’s break down Katy’s strategies!
Identify Your Barriers
The journey to breaking bad habits begins with self-awareness:
Conduct a thorough self-assessment to pinpoint the specific habits you want to change. Remember, this is a process, not an event, so start small and be patient with yourself.
Recognize psychological factors that contribute to bad habits, such as the “present bias” (If it’s there, I’ll eat it). Once identified, work on removing these factors to reduce temptation. (And no, asking me to hide your cookies for “safekeeping” doesn't count as removing temptation!)
Inform your support network about your goals. This not only creates accountability but also helps you identify who’s truly invested in your well-being.
Use Commitment Devices
Commitment devices are powerful tools for maintaining focus on your goals:
Set up penalties for not following through. For example, you might agree to make a donation to a cause you don’t support if you fail to meet your goal. It’s amazing how the prospect of funding your arch-nemesis’s campaign can supercharge your motivation!
Utilize apps and services designed for accountability. Technology can be a powerful ally in your journey to break bad habits.
Make a public declaration of your intentions. The potential for embarrassment if you don’t follow through can be a strong motivator.
Create Associations
Rewiring your brain through positive and negative associations can be highly effective:
Pair the replacement of a bad habit with something enjoyable. For instance, allow yourself to play your favorite game for a few minutes after eating a healthy meal.
Conversely, link bad habits with something unpleasant. This creates a deterrent effect.
Replace bad habits with enjoyable, beneficial activities. If you struggle with a sedentary lifestyle, find a form of exercise you genuinely like, such as dancing or hiking.
Conclusion
By integrating these new behaviors into existing routines, harnessing positive emotions, and actively seeking accountability and support, you can dismantle old patterns and create a path to a more fulfilling life.
Remember, breaking bad habits is a journey that requires patience and persistence. But with the right strategies and mindset, remarkable change is within your reach.
What are some bad habits you want to break?
For me personally, it’s waking up at 3 am to check and send emails. Oops…sorry Madisun!
Podcast Update
In my latest episode of Remarkable People, I have an enlightening conversation with Dr. Walter Greenleaf, a renowned neuroscientist and leading authority in digital medicine and medical virtual reality.
Together, we explore the cutting-edge world of virtual reality applications in healthcare, from innovative treatments for PTSD and chronic pain to revolutionary training methods for medical professionals.
Tune in now! https://bit.ly/wguiydc
Mahalo!
Guy