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6 Apr, 16 tweets, 2 min read
How to break a habit in 3 steps

+ Bonus Tip for extra hard cases

// Thread //
Why do we indulge in habits that we know are bad for us?

Why it’s so difficult to just stop?

There are 3 reasons for this.
1. Reward

When you give in to a habit you get an instant dopamine boost as a reward

A smoker feels relief after smoking a cigarette
2. Trigger

There are certain triggers that lead to the undesired action

When you feel stressed or bored you are more likely to indulge in porn or drugs
3. Routine.

After indulging repeatedly in an activity these neural pathways are stronger and it makes it easier for us to do it again
Okay so how do we break the habit?

1. Identify the trigger
2. Replace the reward
3. Establish a new routine
+ BONUS for hard cases

Read along and I show you how
Trigger:

Think about which situations cause you to fall back into your habit?

How are you feeling at that time?

With whom or where are you?

If you have difficulty answering this try to write down the answers next time you feel a craving
Once you identified your triggers you will use these same triggers to install a new habit

To do that we need to replace the reward
So when you catch yourself feeling bored and wanting to watch porn you will immediately leave your house and go for walk

But where is the reward?
Actively think about how you are stronger than your craving now and bath in that feeling

Be proud on yourself, even pad yourself on the back!

This is a strong feeling. People with anorexia reported the feeling of being stronger then the hunger as one major reason to not eat.
So I repeat: BE PROUD OF YOURSELF EVERYTIME YOU RESIST THE CRAVING
You will learn that your new routine is far more rewarding than your old one
After time you will recognize boredom and stress as your trigger to take a walk and it becomes your new routine

You can of course replace a walk with a workout or anything else you want
BONUS: - Every time you give in to your craving and fall back to the old habit

Write down your feelings immediately afterwards. You know you feel like shit and your mind is fast to forget that feeling.
Write it down, how do you feel when you wake up with a hangover even though you said you won’t drink again.

Write it down and read it every morning

This will make you remember how bad giving in to your cravings make you feel
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+ My 3 favorite Methods of Meditation (No. 3 is a true cheat code for life)

// A Thread //
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If you are worrying if you are really meditating or doing it right

Let me tell you:

You can’t really do meditation wrong
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What are they?
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When bad things happened to you, chances are high you review that scenes in your mind and suffer

You fear that similar results happen to you in the future
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