How to Replace Bad Habits with Good Ones: The Science of ?Habit Management?

Few things are more difficult than kicking bad habits or developing more positive ones. But it is definitely worth the effort. Bad habits like smoking, overeating or self-criticism shorten lives and lead to underachievement, and unsuccessful attempts to change them lower self- esteem.

In contrast, good habits create a kind of "success auto-pilot," leading to greater accomplishment with less thought and less effort.

So how do you best eliminate bad habits and create good ones? Research from the new field of "positive psychology" ? the scientific study of happy, successful people ? points to at least four proven techniques for successful habit management.

1. Replace a bad habit with a good one. Completely eliminating a habit is much harder than replacing it with a more productive habit. Studies of people who compulsively bite their fingernails have shown that it is very difficult for them to completely give up their habit, and much easier for them to substitute biting with the more productive habit of grooming their nails.

Similarly, people who talk too much during meetings struggle to become silent, but find it much easier to replace their compulsive talking with highly attentive listening.

2. Exercise. A habit of regular exercise is obviously important for lasting weight loss. But you may not realize that exercise helps in accomplishing a variety of goals, and in eliminating a number of bad habits.

Frequent exercise helps break habits of overeating, and in kicking all kinds of addictions, particularly if exercise is substituted for an end-of-the-day cocktail or cigarette. Among smokers who become competitive runners, for example, over 80% give up smoking.

3. Reward success. The most fundamental law in all of psychology is the "law of effect." It simply states that actions followed by rewards are strengthened and likely to recur. Unfortunately, studies show that people rarely use this technique when trying to change personal habits. Dieters, for example, routinely overlook weeks of exercise and restrained eating, only to let a single lapse "snowball" into a total relapse and complete collapse.

Setting up formal or informal rewards for success greatly increases your chances of transforming bad habits into good ones, and is far more effective than punishing yourself for bad habits or setbacks.

4. Schedule your bad habits. If you are really struggling to kick a bad habit, try limiting the habit to a specific time and place. If you are struggling to quit cigarettes, allow yourself to smoke from 9-9:30pm, and only in an uncomfortable "smoking stool." When the urge to smoke strikes, tell yourself that you'll have plenty of time to smoke during your pre-scheduled smoking period. Research and case studies confirm that this rather unconventional approach can be a useful first step in changing bad habits.

Copyright © 2004 Stephen Kraus, Ph.D.

REFERENCES

The findings and recommendations in this article are based on scientific research published in peer-reviewed journals. For complete references, see Psychological Foundations of Success: A Harvard-Trained Scientist Separates the Science of Success from Self-Help Snake Oil by Stephen Kraus, Ph.D.

About The Author

Success Scientist Dr. Stephen Kraus is author of Psychological Foundations of Success: A Harvard-Trained Scientist Separates the Science of Success from Self-Help Snake Oil. He was recently featured in Conversations on Success, along with Brian Tracy and Wally "Famous" Amos. Steve has a Ph.D. in psychology from Harvard University. To contact him or subscribe to his REAL Science of Success ezine, please visit http://www.RealScienceOfSuccess.com

articles@stevekraus.com

---

How To Lose Weight, Make Money and Get Women

When deciding to write this article, I decided that I... Read More

Business Goal Setting and Then Following Through

Your business can't go according to plan if you have... Read More

If Wishes Were Horses Then Beggars Would Ride!

And if Bull frogs had wings they wouldn't bump their... Read More

Seven Deadly Enemies That Stop You From Reaching Your Goals

Everybody on this planet has enemies, rivals and foes. Call... Read More

The Secret of Overcoming Procrastination in 4 Simple Steps

Let's face it. Overcoming procrastination can be a challenge if... Read More

Increase Your Knowledge: Read-and-Reap

Did you know that you see with your mind as... Read More

The Great American Dream Challenge: Faith Restored

Years ago, people came to America in pursuit of their... Read More

7 Ways To Ignite Your Vision

Probably the hardest skill to teach, and the one of... Read More

Driving To Your Goals

Every time you get in your car to go anywhere,... Read More

Quick Tips On Achieving Your Goals

Want to achieve your goals faster?Edward W. Smith, motivational speaker,... Read More

Challenge the Universe: Demand Your Desires!

There have been so many times in my life where... Read More

Get It Done-Or 3 Ways to Advance Your Goals

1. WORK WITH THE END IN MIND- OR FOCUS ON... Read More

Achieving Success Through Effective Goal Setting

It is important to have goals because they are good... Read More

On Achievement

If a comatose person were to earn an interest of... Read More

Create Your Path to Success - Achieve Key Goals

Creating your path to success depends on walking on a... Read More

The Future: Help is Available

How important do you believe it is to think about... Read More

Creating the Best Year of Your Life

At the end of each year, and on their birthdays,... Read More

Start Working on Your Goals Today!

The alarm goes off at 6am, you roll out of... Read More

Finding Your Niche

Why are there so much stress and unhappiness in the... Read More

Forget New Years Resolutions -- They Dont Work

You can forget about making New Year's Resolutions if you're... Read More

Go For Success! Creating Business and Personal Goals that Inspire and Motivate

Are you feeling motivated to set some strong goals for... Read More

Idiots Guide to Goal Setting: 5 Steps to Success

Weve all read about personal goal setting. Weve all tried... Read More

Goals

"A successful attempt at scoring"Let's break that definition of Goals... Read More

Keep That Focus!

One of the things most critical to home business success... Read More

A Winner Never Uses Chance or Luck to Win

In games of chance, what separates a player from a... Read More

How To Achieve Any Goal, NOW!

1. Write down one goal that you want to achieve.... Read More

How to Replace Bad Habits with Good Ones: The Science of ?Habit Management?

Few things are more difficult than kicking bad habits or... Read More

Maximizing The Time of Your Life

Setting goalsSetting personal and business goals are a must if... Read More

Stop Setting Goals; Make Decisions Instead

Every private client I work with begins at the same... Read More

7 Questions To Tap Into The Limitless Power Of Your Subconscious Mind

When you map out what you want, you let go... Read More

Discipline is Essential for Self Improvement

Most of us are regularly exposed to information offering get... Read More

Setting Achievable Goals For Success

In order to achieve something, the first thing you should... Read More

Achieve Goals Using The Lasso Principle!

Here is a unique way to combine your breath and... Read More