typically we are harder on others than
ourselves when it comes to bad habits
they could be annoyances like someone
who starts cracking their knuckles right
next to you or a friend of yours who you
love very much but who constantly drops
the word like into like every other
sentence
hey but you've got one too everyone has
at least one bad habit that they can't
shake or can they welcome to well cast
this week we took another viewer
suggestion from frantic al who wrote in
asking for a video on breaking bad
habits so today you guessed it we're
going to examine why it's so darn
difficult to give up chowing down on
junk food or chowing down on your
fingernails we've also got a four-step
method for overcoming your biggest vise
are you ready first and foremost how do
bad habits even form studies by the
National Institute of Health point to
two main reasons the first reason is
repetition if you do something often
enough say you twirl your pencil during
class your brain decides it can stop
wasting precious neurons thinking about
it so it checks out and goes on vacation
you could be twirling your pencil
through AP English social studies
algebra and trig without even thinking
about it the other way bad habits are
formed is through positive reinforcement
which sounds like a really good thing
but it can be dangerous let's talk about
that energy drink that you insist on
sucking back when you're up late
studying gives you a nice boost of
energy and it helps you get through to
the end of that mind-numbingly boring
preper you're writing on chores too but
the reason why this kind of habit is
hard to break is that an ice surge of
energy at 11 p.m. is an enjoyable
feeling and enjoyable feelings usually
result in your brain releasing dopamine
this is partly why people often crave
things that aren't even enjoyable for
them anymore
the brain is jonesing for dopamine but
don't worry my habitual compadres human
beings are pretty amazing at changing
and adapting ladies
we're going to obliterate that bad habit
in four easy steps pause and print this
sheet at watch will cast calm step 1
let's start at the very beginning it's a
very good place to start write down the
bad habit you're trying to quit start
simple choose just one step to learn to
avoid your triggers take some time to
think about the things that really make
you crave doing your bad habit
if biting your nails is your vice your
triggers might be that last-minute quiz
oh oh no I got to pay my electric bill
or how much money do I have in my
account for rent list these triggers in
Section two of your worksheet next to
these triggers write a list of ways you
can avoid them
for example read your syllabus every
week or make sure that you plan for
automatic deductions for your electric
bill step 3
substitute your bad habits for not so
bad habits basically you want to teach
your brain by repetition to learn a new
habit so if you tend to bite your nails
when you're stressed and alone in your
living room stock your refrigerator with
carrots and celery so that you can reach
for something else to chew on when
you're stressed out write a substitution
next to every trigger on section 3 of
your worksheet step 4
gather your army you do not have to do
this alone
enlist your friends to help you defeat
this bad habit start by telling them
that you're planning on eliminating this
bad habit and you need their help just
the simple act of letting them in on
this battle that you're waging is a step
in the right direction remember your
friends can be bodyguards they'll stand
between you and your brain tell them to
police you if they see you reaching for
those nails to bite give them the
permission to remind you of your mission
or even slap your hand whatever you want
alright guys let's recap today you
learned four steps for beating your bad
habit you decided which habit you wanted
to kick you figured out your triggers
for this bad habit and you decided on
ways to avoid and replace these triggers
with healthier alternatives
if all else fails you learn to enlist
your friends in the fight
tweet us at watch webcast email us at
watch webcast at gmail.com or leave a
comment down below we'll see you next
time
you