By Dr. Group, August, 2021 email distribution.
See https://www.globalhealing.com for information about Dr. Group, his work and his products.
1. Identify Your Triggers – Research shows that habit formation takes about 10-12 weeks while breaking a habit can take between 18 and 254 days. The first step will always be to identify the root cause of what you wish to change. Notice what your triggers are and why they lead you to act out.
2. Make Friends With The Mind – Since habits are formed in the mind, the best action you can take is to stop resisting the mind. Resistance makes us cling on harder, tense up in the body, feel shame, and release cortisol which strengthens the resistance against the bad feeling. This is a toxic cycle. Loosen the grip and make friends with your issues. They will seem softer and less intimidating to face.
3. Change Your Environment – Our brains love what is familiar and safe, which is why we often cling to normalcy. If your bad habit feels too normal, you must create a new normal. You can do this by moving to a new place, getting outside more, receiving new cues, seeing new people, and fighting instincts. Sometimes a vacation is best because you’re away from a familiar environment that may be triggering you.
4. Replace the Incentive or Reward System – It is difficult to break a habit without correcting the instinct. If you are left with zero rewards, you may revert back to the negative pattern. Give yourself a payoff! If you don’t eat a cupcake, give yourself a healthier treat like fruit. If you don’t smoke a cigarette, gift yourself the day off to celebrate. Don’t deprive yourself, rewire yourself.