Publicado en Educación

The Science of Habits: How to Build Good Habits and Break Bad Ones

Breaking bad habits can be challenging, as they have become ingrained in your daily routine and often provide some form of reward. However, by understanding the habit loop, you can identify the cue, the routine, and the reward, and make a plan to change them.

Here are a few strategies that can help you to break bad habits:

  1. Replace the bad habit with a good habit: Instead of trying to stop the bad habit cold turkey, find a new, healthy habit to replace it. For example, if you want to stop biting your nails, you could try keeping a fidget toy with you to play with when you feel the urge to bite your nails.
  2. Make it difficult to perform the habit: Change your environment or remove the cue that triggers the habit. For example, if you want to stop snacking on junk food, remove it from your house or office.
  3. Get an accountability partner: Find someone who will hold you accountable and check in on your progress. They can provide support and encouragement when you are struggling.
  4. Be patient and persistent: Breaking a habit takes time and effort. Be patient with yourself and don’t get discouraged if you slip up.
  5. Reward yourself: Reward yourself when you successfully avoid the bad habit. This will help to reinforce the positive behavior and make it more likely to stick.
  6. Be mindful: Be aware of the bad habits and try to understand the underlying emotions or feelings that are causing them.

Breaking a bad habit is not easy, but with a clear plan, commitment, and patience, you can change your habits and improve your life.

There are many ways to motivate yourself, here are a few suggestions:

  1. Set specific, measurable goals for yourself.
  2. Break larger goals into smaller, more manageable tasks.
  3. Create a plan of action and stick to it.
  4. Reward yourself for progress and accomplishments.
  5. Surround yourself with positive and supportive people.
  6. Keep a positive attitude and focus on the benefits of achieving your goals.
  7. Remind yourself of your past successes and how you can apply those lessons to your current situation.
  8. Keep things in perspective and don’t get too hard on yourself if you stumble.
  9. Take care of yourself physically and mentally by getting enough sleep, eating well, and exercising regularly.
  10. Lastly, believe in yourself and your ability to achieve your goals.

There are many books that can help with motivation and self-improvement, here are a few popular ones:

  1. «The 7 Habits of Highly Effective People» by Stephen Covey
  2. «Think and Grow Rich» by Napoleon Hill
  3. «The Power of Positive Thinking» by Norman Vincent Peale
  4. «The Secret» by Rhonda Byrne
  5. «How to Win Friends and Influence People» by Dale Carnegie
  6. «The Power of Now» by Eckhart Tolle
  7. «The Magic of Thinking Big» by David J. Schwartz
  8. «Mindset: The New Psychology of Success» by Carol S. Dweck
  9. «The Art of Possibility» by Rosamund Stone Zander and Benjamin Zander
  10. «Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones» by James Clear

Keep in mind that different books will resonate with different people, so you may want to try a few different ones to find the one that works best for you.

Setting specific, measurable goals for yourself is an important step in motivation and self-improvement. When setting goals, it’s important to make sure they are:

  1. Specific: Clearly defined and well-stated, so you know exactly what you want to achieve.
  2. Measurable: Quantifiable, so you can track your progress and know when you have achieved your goal.
  3. Achievable: Realistic and attainable, so you don’t set yourself up for failure.
  4. Relevant: Aligned with your values and priorities, so they are important to you.
  5. Time-bound: Have a deadline, so you have a sense of urgency and a specific time frame in which to achieve your goal.

Examples of specific, measurable goals might be:

  • «I will run a marathon in 6 months»
  • «I will save $10,000 for a down payment on a house in 2 years»
  • «I will improve my public speaking skills and give a presentation in front of 50 people in 3 months»

Remember, setting specific and measurable goals is just the first step, it’s important to make a plan and take action towards achieving them.

Surround yourself with positive and supportive people

Surrounding yourself with positive and supportive people is an important aspect of motivation and self-improvement. Positive and supportive people can provide the following benefits:

  1. Encouragement: They can help you stay motivated and positive, even when things get tough.
  2. Support: They can help you overcome obstacles and challenges, and provide you with the resources you need to achieve your goals.
  3. Feedback: They can provide you with honest and constructive feedback, which can help you improve and grow.
  4. Inspiration: They can inspire you with their own successes and accomplishments, and show you what is possible.
  5. Accountability: They can help you stay accountable and on track, by checking in on your progress and holding you accountable for your actions.

It’s important to surround yourself with people who are positive, supportive, and have similar goals and values. This can be friends, family, or even a community or group of like-minded individuals.

Also, it’s important to evaluate the relationship you have with people and if you feel that some of them are not helping you to achieve your goals or are even negative for you, you should consider to spend less time with them or if necessary, to distance yourself from them.

Here are a few popular blogs that cover topics related to motivation and self-improvement:

  1. «The Positivity Blog»
  2. «Mark Manson»
  3. «Tiny Buddha»
  4. «Zen Habits»
  5. «The Art of Manliness»
  6. «Steve Pavlina»
  7. «Brain Pickings»
  8. «James Clear»
  9. «Tim Ferriss»
  10. «Leo Babauta»

These blogs offer a wide range of information, tips, and strategies for improving different aspects of your life, from productivity and goal setting to mindfulness and personal development. They also provide resources and inspiration to help you stay motivated on your journey to self-improvement.

Lastly, believe in yourself and your ability to achieve your goals

Believing in yourself and your ability to achieve your goals is crucial for motivation and self-improvement. When you believe in yourself, you are more likely to:

  1. Take action: You will be more likely to take the necessary steps to achieve your goals, rather than procrastinating or giving up.
  2. Overcome obstacles: You will be more likely to persevere through challenges and overcome obstacles, because you believe that you have the ability to do so.
  3. Stay motivated: You will be more likely to stay motivated and engaged, because you have confidence in your abilities.
  4. Learn from failures: You will be more likely to see failures as learning opportunities, rather than as evidence of your own inadequacies.
  5. Accept constructive criticism: You will be more likely to accept feedback and constructive criticism, because you believe that it can help you improve.

It’s important to remember that belief in oneself is not about being arrogant or overestimating your abilities, but it’s about having confidence in your own ability to learn, grow and achieve your goals.

Also, it’s important to build your self-esteem and to practice positive self-talk. It’s a way to remind yourself of your strengths, abilities and what you have achieved in the past. You can also try different techniques such as affirmations and visualization to help you to believe in yourself.

Breaking a bad habit is not easy, but with a clear plan, commitment, and patience, you can change your habits and improve your life.


Soy un Amante de los Negocios. Me gusta Ayudar al Projimo. Admiro mucho a las Personas Perseverantes que no se rinden ante las Adversidades y que les motiva Superarse para dar lo Mejor de si mismo. Busco constantemente la Sabiduria en la Palabra de Dios. Odio las Injusticias. Los discrimines. El abuso de poder. Deseo aportar Grandes Ideas a la Humanidad. Dar lo mejor de mi. Es mi anhelo vivir en un mundo de paz , amor y felicidad. Sin odios, guerras u egoísmos. Que el Mundo y el Universo que Compartimos sea mucho Mejor de lo que es. Proteger nuestro medio ambiente. Me gusta contemplar la Naturaleza. Disfrutar las cosas simples, como las Sonrisas de los niños, la Alegria de los enamorados y el Gozo del Alma cuando estamos verdaderamente felices. Deseo Compartir lo Mejor de mi y que juntos seamos grandes Amigos. Enlazando Nuestros Conocimientos. Realizar Grandes Negocios.Pero sobre todas las Cosas dar Gracias por todas las Cosas Buenas que hemos recibido. ¡Puedes Contar Conmigo Siempre! Dios te Bendiga Abundantemente en este dia! Tu Amigo, Marvin Gandis

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