1, understand the importance of the problem and want to know your pain points.
Many times, people often don't know enough about the seriousness of bad habits. We should write down all the injuries we have caused because we have not changed. What are the bad consequences of not making changes? What will go bad in five years? What will it be like in ten years?
Connect it with the last result you want, think about the bad consequences that bad habits will bring, and then tell yourself: Now there is an opportunity for you to change in bad situations in the future, and I can seize this opportunity to get rid of bad habits. At the same time, imagine the good feelings you will bring when you get rid of bad habits, and the benefits you will bring in the future.
Every time I want to put bad habits into action, my mind directly reflects the pain that bad habits will bring and the benefits that good habits will bring. Write down all these benefits and pains, or draw them, or find a picture and paste it where you can see it every day. For example, set it as a mobile phone screensaver, stick it in the place where you brush your teeth and wash your face in the morning, and stick it on the bedside where you sleep at night to remind and motivate yourself at all times.
2. Establish a punishment mechanism
Let yourself cross the line every time and pay a "painful" price. For example, let your wife supervise you, and make an exception and fine you 500 yuan each time, and give it to your wife for shopping. For bad habits, people's state can be divided into sober state and hungry state. When people are awake, we will clearly understand what we want to get rid of and what to quit. When we are hungry, we can't restrain our inner desires and have the impulse to engage in bad habits.
Without punishment, there is no motivation. For example, when you are awake, you will kill the factors that will make you have bad habits. For example, if you are addicted to games recently, you will delete all the games on your computer. At the same time, you will also agree with yourself how to punish yourself if you are addicted again. For example, if you sleep late again, you will punish yourself for helping the whole family wash dishes and mop the floor for a week. You should make you pay for your actions, instead of practicing bad habits every time without any trigger.
Step 3: Pay
Breaking bad habits requires punishment to curb current behavior, as well as rewards to maintain motivation. For example, don't do bad habits today, give yourself a reward, and provide yourself with continuous motivation through daily rewards.
This kind of reward can be material or spiritual, such as the wall of honor. When you finish the task every day, you can stick a smiling face on the wall. Finish the task in a week, and you get the title of self-control, which is a bit like playing games, and you can get rid of bad habits by playing games.
4. Find and eliminate the source of temptation.
Find out why you keep having bad habits, such as reducing contact with people who have the same bad habits as you. For example, if you are fat, try not to take the road that often has supper and food stalls, take more detours and exercise yourself. Avoid the source of temptation and reduce the factors that make you have bad habits.
5. Replace old habits with new ones you like.
For example, you are very fat now, but you still can't control yourself and have been eating junk food with high fat and sugar. At this time, you can use fruit and water instead, deceiving yourself that you have eaten a lot. Whenever you want to practice a bad habit, stop thinking at once and do a new habit you like to do. After a long time, you will gradually form a conditioned reflex and get rid of this bad habit.
6. Reduce excessive guilt and self-blame
Guilt and self-blame will lower a person's self-esteem, so that his bad habits will breed again. You can't get rid of bad habits overnight. It needs long-term unremitting efforts. It is important that you realize the harm of bad habits through the above methods, and gradually cultivate new good habits by eliminating bad habits every time.