你怎么能打破坏习惯？

习惯是我们经常表现的任何行动，往往变得几乎是一个不自主的反应。如果我们认为这种习惯是不受欢迎的，那么我们可能会标记为“坏习惯”。人们每年花费无数的小时和美元试图break these bad habitsand often do not have any success. Why? Because there is no magic bullet. Change is hard work and there is no shortcut to achieving it. The steps a person needs to take, however, can be very simply outlined. To effect a change in habits, one needs to bring the action back into the realm of consciousness and regain the ability to make choices.

What's the Payoff?

Take time to consider what the payoff is for doing this seemingly negative thing. Since you've already classified this as a "bad" habit you may be tempted to say there isn't one. But look closer. There is always a payoff. Let's say your bad habit is yelling at your kids. What's in it for you? You let off some steam and feel a little better for the moment. Or you have a bad habit of leaving the dishes unwashed? The payoff could be that you get to spend more time on the Internet!

What's the Trade-Off

接下来，看看权衡。锻炼你的习惯是什么让你失去了？这个步骤应该更容易。只是觉得为什么你在第一次考虑它是一个坏习惯。对你的孩子大吼大叫是一种坏习惯，因为它让每个人都感到紧张，泪流满面的孩子self-esteem. You are trading a temporary release of tension for the emotional health of your children. Leaving the dishes undone is a bad habit because your kitchen is a smelly mess. To have more Internet time you are trading off having a pleasant living environment. When you look at it that way it doesn't seem like you are making very wise choices, does it? There has to be a better way.

是时候做出选择了！

Now that you've weighed both sides of the issue--your payoff and your tradeoff--it's time to make a choice. It's no longer an involuntary act because now you know that you are making a choice every time you perform this action. You are choosing what you value more: the payoff or the tradeoff! Each time you start to do whatever the bad habit is now you have to actively choose. Which do you value more? Do you value more the relief you get by yelling at your kids or do you value their emotional well-being? Do you value more having more Internet time or having a pleasant place to live?

Substituting Better Behaviors

The whole reason youformed your habits首先，他们填补了需要。你的紧张局势需要救济，否则你有欲望上网的愿望。当您打破旧模式时，您仍然需要一种满足这些需求的方法。您不仅是为了不做旧行动而积极的选择，您还将选择在其位置进行更好的，替代行动。每当你感觉时，你可能会决定去奔跑，而不是对你的孩子大吼大叫。当你独自吃饭时，你可能会决定使用纸板，而不是让肮脏的菜肴堆积。新的习惯是你替代品并不是那么重要，就像你对你所做的选择感到乐意。毕竟，你认为这是一个坏习惯的原因是因为它让你对自己感到难过。

It's Up to You

By now you should realize that the only way to continue with a bad habit for very long is to sink back into denial of why you are doing it in the first place. Each time you begin to resume your old patterns the thought will pass through your mind that you are trading X for Y each time you perform that action. You will be forced to make a choice, whether good for bad, about continuing your habit. What choices will you make? The one that makes you feel bad about yourself or the one that makes you feel good? It's up to you.