Mark Jackson
1,825 pts

Passionate about learning and presentation. I would like to share informative and to the point post.

Emotional self-care

Allowing yourself to safely experience your full range of emotions.

1. Develop friendships that are supportive.

2. Write three good things that you did each day.

3. Play a sport and have a coffee together after training.

4. Go to the movies or do something else you enjoy.

5. Keep meeting with your parents' group or other social groups.

6. Talk to your friend about how you are coping with work and life demands. 

Spiritual self-care

This involves having a sense of perspective beyond the day-to-day of life.

1. Engage in reflective practices like meditation.

2. Go on bush walks.

3. Go to church/mosque/temple.

4. Do yoga.

5. Reflect with a close friend for support.

Relationship self-care

This is about maintaining healthy, supportive relationships, and ensuring you have diversity in your relationships so that you are not only connected to work people.

1. Prioritize close relationships in your life e.g. with partners, family, and children.

2. Attend the special events of your family and friends.

3. Arrive to work and leave on time every day.


Some habits become addictive.  It is very difficult to change those bad habits.  For example, an alcoholic cannot get rid of his habit easily.


In such extreme cases, it is wise to seek professional help. Reach out to a doctor or therapist at the earliest. Help rendered by these professionals can be in the form of motivation or medication. 

Some experts feel at least two months are needed to change a habit. 

It may be a long time. But it is today that you should start to make your tomorrow better by changing all the bad habits you have into good and success-creating new habits. 


Visualize in your mind how the situation would be once you get rid of the bad habit. 

  • If your bane is fast food, imagine how your health will improve once you stop eating it.
  • Think of the advantages you will enjoy once you start exercising.

Visualization helps in motivating you further to give up your bad habit.


Keep yourself in a positive change of mind when you are trying to change a habit.

Example:  If you want to stop your snacking habit, try telling your brain you can do it.  Do not get discouraged if you are not able to change your habits immediately.  Give yourself time and some patience and the reward will be yours to see.


Set up a roadblock to a bad habit with due help of friends/family. 

Your well-wishers can surely help you, whichever way you feel comfortable.  They can either stop you when you are induced to perform the habit routine or give gentle reminders to give it up totally.

Stay alert from relapse

Sometimes scenarios occur when you will be tempted to get back to your bad habit.  Beware of such occasions and be extra careful to not fall back on your bad ways.

Other things you can do to break the bad habit are:

  1. Take a vacation. Be away from your familiar localities for focusing on your new routines.  Go on a vacation to another city or locality and concentrate on new things 
  2. Yoga and meditation are some methods that can help you break bad habits
  3. Train your brain on other things that can replace your habit. While a habit is performed automatically, if you train your brain and focus on it then you can change your bad habits  
  4.  Change in routine
  • Take a new bus route
  • Start a new exercise regime
  • Go for walks 

WHILE IT IS FELT THAT THE CUE AND REWARD ARE IRREPLACEABLE, ONE CAN CHANGE THE ROUTINE.  Change in routine will replace your habit with a better one.

Here is an example…


Cue – meeting friends

Routine – smoking

Reward – socializing


Cue – meeting friends

Routine – enjoying soft drinks or a light healthy snack

Reward – socializing


Another method would be avoiding temptations or triggers of the habit at all times possible. 

Stop visiting the place that reminds you of the bad habit

A) If your habit is eating junk food then put all the junk in a place that is difficult to access

B) If cell phone notifications are your bane than shut out your phone until you really need it

Give yourself incentives/punishment to avoid that temptation

A) If you are an alcoholic, take some medicine that causes some unpleasant symptoms whenever you drink alcohol

B) If you succeed in seeing notifications on your phone for one hour treat yourself to a sweet treat 

Habits cannot be changed overnight.  This is because habits are imprinted in our neural paths and occur randomly even without our voluntary consent at times.  Great efforts and planning are required to undo a bad habit and develop a good habit in its place. 

This is the final step, here is how you can do it…


Choose which habit you want to change

    • Select a new and realistic goal you want to achieve to do away with your bad habit
    • Give it an appropriatetime
    • Begin in a small way and improve 


If the habit is not severe or addictive, then try breathing exercises when it is triggered 

  • Replace your bad habit with a better one.  For example – the time you use for social media can be used in reading an e-newspaper or a book
  • Take clues from the HABIT LOOP expounded by Charles Duhigg

There are three components in a Habit loop 

  • Cue – the trigger that starts the Habit loop
  • Routine – the action you take when the cue appears
  • Reward – the feel-good factor that is achieved after the routine mentioned above.

Habits are such a regular occurrence that we cannot separate them from our entity.

They are similar to eating and sleeping which occurs every day.  Getting up early/getting up late, smoking or whistling, snacking at odd times or eating healthy are some examples of habits that people have.

While some habits are good, some are considered bad.  They are bad because they either retard growth/progress or have adverse effects on our health or affect our relationships.

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