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It is unlikely that anyone will object that smoking and overeating is harmful, and addiction to alcohol destroys the personality. But here’s the paradox: we admit that it’s bad, but we continue to behave as before. It is not easy to change habitual behavior, but it is possible: the main thing is to understand the mechanism of its formation.
We all know firsthand what bad habits are. Smoking, unhealthy diet, alcohol abuse, a sedentary lifestyle are acquired patterns of behavior that are better to do without for your own good. Meanwhile, according to the US Centers for Disease Control and Prevention in 2000, unhealthy eating, lack of exercise, smoking and alcohol addiction were the main causes of nearly half of deaths in the United States:
- smoking: 435 (000%)
- physical inactivity and malnutrition: 400 (000%),
- excessive alcohol consumption: 85 (000%).
Everyone is well aware that this destroys health, but they continue to behave as before. Why is it so hard to resist bad habits? We succumb to harmful temptations for several reasons.
The pursuit of comfort
The natural need for comfort plays a big role: we are ready to do everything possible to achieve this state. Behind every action there is a specific motive, even if we are not fully aware of it, and most often this is the desire for comfort. The brain is primed for rewards, and one of those rewards is comfort, which in turn causes a surge of dopamine, or the “pleasure hormone.” Since the body insistently demands another dose of joy, pleasant experiences are strongly associated with a bad habit.
That is why we follow our weaknesses and cannot refuse them: we feel good, we found ourselves in a “safe zone”. In other words, the reward is so attractive that we are willing to deny its obvious harm.
For example, the brain perceives smoke breaks as an excuse to relax and take a break from work, and drinking as a welcome opportunity to have fun after a hard week. Thoughts of the gym and physical effort outweigh the temptation to lounge on the couch and watch your favorite TV program. Every habit can be tied to a reward.
Everybody do it
We tend to rationalize our misbehavior if society as a whole does not condemn it. If many people do this, then it is normal for us too. There are plenty of socially acceptable bad habits. After all, many people consume fast food, neglect sports and smoke.
When conscience gnaws for unhealthy addictions, internal bargaining often begins: “once it won’t hurt”, “I’ll start next week, today is too hard a day.” Most often, such self-consolation is caused by guilt: we know that we are not doing the best thing and we will have to pay for it.
In addition, we try to find arguments in favor of bad habits, such as “My grandfather was also a smoker and lived to be 90 years old.” The brain helpfully slips arguments that justify our decisions, both good and bad.
What happens if you don’t stop in time
Most people are well aware of what bad habits lead to. Cigarette packs are labeled with health warnings. Governments support campaigns for healthy lifestyles, and the number of themed TV programs and commercials is increasing. We list the likely consequences of long-term abuse:
- cancer, numerous diseases and premature cell death;
- depression and depression;
- low stamina and, as a result, pain and general lethargy;
- a number of physiological disorders in old age.
Of course, at first the problems are imperceptible, we do not immediately pick up alarming signals and lightly wave our hand at ourselves. But we forget that decisions made today are investments in the future that allow us to maintain health and prolong life.
How to end bad habits
Getting rid of habits that have become part of the personality is not easy. Sometimes the main trigger for unreasonable behavior is stress. But there is still a way – to reprogram the brain.
- Remember how long ago the habit began and how often it manifests itself. What is it really caused by? Are you doing this consciously? The most important thing is to answer the question why you are doing this.
- Tell yourself firmly that you want to get rid of the bad habit. You can guess what turns it on, so why not look for a nice substitute? For example, after a hard day, you go to the store for a chocolate cake. What if you treat yourself to a more healthy yummy? Perhaps the reason lies in stress: try to outsmart the brain and offer it a different dopamine stimulant.
- Be persistent. Any habit is formed through regular repetition. Yes, it will be difficult for a while, but the brain quickly adapts to changes. The reward system will respond to the pleasures generated by new, good habits.
Self-care is first and foremost a way of thinking. A happy, fulfilling life begins with a conscious choice. Recognize where your habits lead and start thinking differently, investing in your health and well-being. Do it not only for the sake of the future, but also for the sake of the present, so that you feel active and full of energy.