Dikshi Gupta

Habits are part of life. Some behaviors get locked in and become automatic. These may be good or bad habits. Even though you may not admit it, bad habits that range from inconvenient ones to seriously threatening ones have inculcated your life. 

How can you break a bad habit?

You may want to change. You also know that you need change, but you resist. It is because you are in your comfort zone. Here are a few steps to break bad habits and stop their reinforcement.

1. Become aware of your habits –

The first step is to be aware of your negative behaviors.  Try to find out what causes this automatic behavior and also those behaviors which you want to change. If you know what is behind those behaviors which contribute to bad habits, you can understand the triggers and can plan to resolve those.

2. Create a plan  –

Make a plan that involves goals for behavioral change. It should include strategies for minimizing habit triggers. A plan will help you break down unwanted bad habits, creating a new pattern in your behavior.

3. Take it slow and make small changes –

It is known that making a better habit is quite harder but breaking a bad one is much harder. Try to focus on one small habit at a time and trick yourself into changing that behavior. These might make a big difference in the long run.

4. Visualize the success –

Imagine yourself breaking the bad habit and indulging in desired behaviors. Practice this in your mind. Imagine a situation, where you are tempted to engage in performing a bad habit, but you chose not to do it. You chose the better option. This will help you reinforce positive behavior patterns. 

5. Change your environment –  

The surroundings around you can become a trigger for your bad habits. You may not have even noticed these. Change your scenery and see if the bad habits become less tempting. An example: Keep the junk food at a place that is quite less accessible and keep the healthy food in the front. This way, you can control the urge to eat junk food.

6. Try to replace them with good ones –

All of the habits have the same characteristics. Habits are created when a behavior is rewarded. You need to change the reward associated with that. Try an alternative action that is not boring. Do something which you want to do and love to do. This obviously results in a positive outcome, and it will be easier for you to make the switch.

7. Be patient with yourself –

You cannot break the habits overnight. It takes time. Don’t worry if the behavioral changes do not happen instantly. Be patient as it takes a while for your brain to adjust to a new type of behavior. 

8. Have an alternate plan –

You repeat the bad habits as these are loops. You need to disrupt this system and replace the bad habits with good ones. Know what triggers the bad habits; try to rewire the brain until the new habits are established. If not, you need to have another plan to break it. 

Finally, as you follow these steps, you realize the behavioral change. Know that this is a journey. There are chances that you might fall back into bad habits, but have faith in yourself that you will do it and achieve success in your life—download Joyscore App for more tips on wellness and healthy living.

Good habits are often difficult to build. You need to stick with them for the long term. It requires more effort to form new habits, but it is worth it. Here are a few steps wherein you can build better habits and break the bad ones.

Improve your habits with these 3 simple steps-

1. Make a plan

The first in building better habits is to identify the habit you want to form. Set a goal and work out all specifics of achieving that goal. Then identify some of the good habits that can be a part of achieving that goal. 

For example: If you want to shed some pounds in 4 weeks, you can set a habit of working out every day for at least an hour. 

Find out what motivates you to form this new habit. Good motivation can help you to succeed. Understand the potential benefits of forming a better habit. Start from a small habit. Just a small change can increase your chances of success. Finally, you should stick to it.

As mentioned in the above example, if you plan to work out, you cannot start exercising an hour immediately. You need to start with 10 minutes a day and then gradually increase. 

Be patient with yourself as you form a new habit. Some can adjust within few weeks, but some take months to inculcate these new ones. Give yourself some time to adjust to the new routine. 

Sometimes you may stumble along the way, but it is not failure. Understanding these obstacles can help you overcome them.

2. Implement the habit

You may have set your goals, but it is time to implement them. It is difficult to accept the new habits, but you can achieve this by making changes to your environment. If you are planning to exercise every day, try to get up early by 30 minutes. 

Be more aware of your behavior and become more mindful. This makes habit-forming easier. Inform others to hold yourself accountable for performing the new habits. Consider getting help from family/friends to help you to stick to the habit. Tracking your progress can help you stay motivated. You can use apps like Joyscore to track your progress.

3. Resist bad habits

“The best way to break a habit is to drop it” – Leo Aikman

Bad habits are ingrained and automatic. They are hard to break. To overcome these bad habits, you need to be aware of the habit. Keep a log of that habit whenever you indulge in that. Once you are aware of the bad habits, take steps to overcome those. It is also crucial to reward yourself once you overcome bad habits. Make sure the reward is something that is pleasurable and good. For example, if you are planning to cut red meat and you manage to resist the urge, you can reward yourself with a new book or a trip somewhere.

Finally, it is important to consistently practice better habits than considering the deadlines to do so. Try to focus on building a new identity and never miss the habit twice. This kind of mindset is beneficial.

If you miss the performance of habit, it is not a failure. It is quite normal. You can be a top performer only if you get back on the track quickly.

Thus, by practicing, you can improve your habits. Don’t stop; keep your journey moving forward towards self-improvement and a healthy lifestyle with better habits. Don’t forget to set a goal, track your progress, happiness, and improvements on a joyscore app.

In this pandemic, life has become uncertain. Resolutions are fading and excuses have become a routine. Creating a new habit is hard in the beginning. It is the base on which the goals are built on. If you think your discipline has taken a toss, here are a few ways to stick to the habit.

What are habits?

According to James Clear, “Habits are small decisions you make and actions you perform every day”.

Did you know 40% of our daily behaviors are habits?

What are the rules to stick to it?

Start a small one

Have patience and start with a small part of the habit. Don’t try to do too much at once. Build on your progress. For example, if you plan a 5km walk every day at once, you can not walk for 5km. Instead, try out a km on the first day and 2km on the next and keep increasing. This will allow you to succeed and stick to the routine.

One habit at one time

Focus on a single habit at a time. Most people ignore this. It is easy to start more than one habit at once, but sticking to all of them is impossible. It requires undivided focus to stick to a new habit. If you are planning to take yoga lessons daily, stick to it. Don’t mix it with another social or work habit.

Make it daily but just once

Try out the habit only once a day, that too, for a minute or two. Once that habit is ingrained, you can increase the frequency. Do not try to overdo the habit. You might get tired or stressed because of this. 

Starting is important

All you have to do is just START. This is what matters in the beginning. If you are planning to meditate, just sit and be silent for a while. If you are starting a healthy diet, keep healthy snacks in front of you. If you want to write, just write the first sentence. Just focus on starting.

Enjoy while doing so

Most people make a habit which they hate and wonder why they can’t stick to it. It is important to have a positive mindset for making a habit. Perform a habit which you love. Find ways to enjoy making that habit and praise yourself for doing it. 

Do aim to miss but not two straight days

If you miss performing the habit a day, it is really fine, but do everything possible to not miss on the 2nd day. Do not let this mistake happen again. If you repeat the same, you are never going to get good at habits.

Evaluate the outcome of habit change

Be accountable to yourself regarding the habit change. Tell others about the change and ask them to keep you accountable. The likelihood of sticking to the habit will increase by about 50%.

If you need help with forming habits and maintaining them, download the JoyScore app.

Frustration. Worries. Tension. These are describing your daily life. You are stressed and exhausted. You have become desperate as you attempt to cope with the challenges of modern life.

Does this sound familiar? 

You live in a society that expects you to work harder, faster, and longer to accomplish more in less time. You may feel this normal.

But, in reality, this culture is taking a huge toll on your health. You are compromising your happiness and overall well-being to adapt to this non-stop pace. You require a way to regulate and manage yourself. The best way to find the balance you seek is Self-Care.

What is self-care?

Self-care is nourishing yourself. It is a deliberate act of spending time engaging with self-caring activities. It is taking responsibility to meet your physical, mental, and emotional needs. It is also avoiding the situations that deplete your energy and happiness.

Why is self-care important?

Engaging yourself in a self-care routine reduces depression and anxiety. It increases happiness and improves energy. Self-care has been clinically proven to reduce heart disease, stroke, and cancer from a physical health perspective.

Here are few tips for self-care.

Be aware of your rest time

Get adequate rest every day. It is the foundation of self-care. Rest is critically important to elevate your mood and emotional well-being. Give yourself the opportunity to get enough sleep. You will be energetic and alert throughout the day. 

This will help you a long way on your journey to self-care. 

Learn to manage stress

Managing stress should be first on your priority list for self-care. You must learn the strategy for managing stress. The ultimate stress management tool for self-care is meditation. It allows you to see yourself through the eyes of compassion. 

Self-nourishment

Your body requires healthy foods that provide abundant energy. Have nutritious food and stay properly hydrated. Try to minimize caffeine and alcohol intake. Reduce intake of sugary and processed foods. 

Commit to giving yourself nourishment which is required to sustain health and balance.

Have a balance between your life and work

Another key component of self-care is maintaining a work-life balance. As there is a raise in Work From Concept, it is difficult to distinguish between home and work. You need to practice self-care despite you have the urge to remain plugged to work 24X7. You need to connect with yourself to know who you are and what you do for a living.

Exercise

Be active. Your body should always be on the move. Self-care includes giving your body the movement to maintain energy, flexibility, and strength. Keep aside a dedicated amount of time to exercise. You can practice yoga, martial arts, or jog every day. This helps you be hale and healthy.

Self-care is an important act of self-love. It is an imperative act of giving yourself the gift of acceptance and nourishment. Commit to healthier habits. It improves the quality of your life. Give your mind and body a fresh start. Get more tips on self-help and self-care on our Joyscore App. Download now.

“Sometimes the most important thing in the whole day is the rest between two deep breaths” – Etty Hillesum

Breathing is a process of air exchange that includes the lungs, diaphragm, and intercostal muscles in your body. Your body relies on oxygen. Effective breathing provides you a sense of mental clarity, reduces stress levels, helps you to sleep better, and improves your body’s immunity. 

Just pay attention to your breathing. The benefits that you reap are limitless.

Breathing techniques help you to relax and calm the mind. Finding the right breathing techniques and making it a routine benefits you the most.

Let’s discuss some of the most useful breathing techniques for a healthy life.

Deep breathing 

Try a deep breathing technique to reduce stress and anxiety. Taking a full breath can slow down your heartbeat, which makes you feel calmer.

How to do it?
Sit comfortably and relax your shoulders. Inhale and exhale slowly and completely. Count to 4 for each breath.

Alternate nostril breathing

It is a common part of yoga or meditation practice. It is known as Nadi Shodhan Pranayama which means subtle energy clearing breathing technique. It helps you to be more alert and promotes overall well-being.

How to do it?
Sit in a comfortable position. Close your right nostril with the thumb of one hand and breathe in through the left nostril. Close the left nostril with the fourth finger and remove the thumb. Breath out through the right nostril. 
Similarly, breath in through the right nostril, close it with the thumb and remove the fourth finger on the left. Exhale through the left nostril. Repeat these actions.

4-7-8 breathing

This technique is helpful for you to get more sleep. It helps you to ease your mind and relax. 

How to do it?
Inhale through the nose and count to 4. Hold your breath and count till 7. Part your lips. Exhale loudly through your mouth and count to 8.

Box breathing

Box breathing is also known as square breathing. It helps you to improve concentration and focus. 

How to do it?
Sit upright on a comfortable chair. Inhale through the nose and count to 4. Hold the breath and count to 4. Exhale through the mouth and count to 4. Wait and count to 4 before breathing again.

Pursed lip breathing

Try out this technique if you have lung conditions such as asthma or COPD. This technique helps to get the diaphragm working and increases the amount of oxygen entering the body.

How to do it?
Sit comfortably with your back straight and inhale through the nose. Exhale through the mouth with pursed lips. Exhale slowly, taking twice as long to exhale as you took to inhale. Then repeat by increasing the count.

Mindful breathing

You have to concentrate completely on the breath and use this as a form of meditation. This technique focuses on the natural rhythm of breathing in and out. 

How to do it?
Sit or lie down in a quiet place. Focus only on your breathing. Listen to your body performing the inhaling and exhaling process.

The breathing techniques are best for reducing stress and anxiety. Practice these techniques and make them a part of your daily routine. Try to practice once a day at a fixed time for 10 -20 minutes. Once you have the habit of following a breathing technique, you are likely to feel better and energetic.

Wondering how to get started and improve your breathing practices. JoyScore can help you get started. It is a self-improvement app that helps you develop healthy habits and self-care routines to increase your joy & happiness.  Download the app now to know more.