Bad Habit перевод !!TOP!!

In its oldest sense, however, habit meant "clothing" and had nothing to do with the things a person does in a regular and repeated way. Today, this meaning is preserved only in phrases like "nun's habit," "monk's habit," and "riding habit" (clothes worn for horseback riding).

A 1903 paper in the American Journal of Psychology defined a "habit, from the standpoint of psychology, [as] a more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience."[2] Habitual behavior often goes unnoticed by persons exhibiting it, because a person does not need to engage in self-analysis when undertaking routine tasks. Habits are sometimes compulsory.[3] A 2002 daily experience study by habit researcher Wendy Wood and her colleagues found that approximately 43% of daily behaviors are performed out of habit.[4] New behaviours can become automatic through the process of habit formation. Old habits are hard to break and new habits are hard to form because the behavioural patterns that humans repeat become imprinted in neural pathways, but it is possible to form new habits through repetition.[5]

Bad Habit

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The word habit derives from the Latin words habere, which means "have, consist of," and habitus, which means "condition, or state of being." It also is derived from the French word habit (.mw-parser-output .IPA-label-small{font-size:85%}.mw-parser-output .references .IPA-label-small,.mw-parser-output .infobox .IPA-label-small,.mw-parser-output .navbox .IPA-label-small{font-size:100%}French pronunciation: [abi]), which means clothes.[8] In the 13th century CE, the word habit first just referred to clothing. The meaning then progressed to the more common use of the word, which is "acquired mode of behavior."[8]

In 1890, William James, a pioneering philosopher and psychologist, addressed the subject of habit in his book, The Principles of Psychology. James viewed habit as natural tendency in order to navigate life. To him, "living creatures... are bundles of habits" and those habits that have "an innate tendency are called instincts."[9] James also explains how habits can govern our lives. He states, "Any sequence of mental action which has been frequently repeated tends to perpetuate itself; so that we find ourselves automatically prompted to think, feel, or do what we have been before accustomed to think, feel, or do, under like circumstances, without any consciously formed purpose, or anticipated of result."[9]

There are three main components to habit formation: the context cue, behavioral repetition, and the reward.[12] The context cue can be a prior action, time of day, location, or anything that triggers the habitual behavior. This could be anything that one associates with that habit, and upon which one will automatically let a habitual behavior begin. The behavior is the actual habit that one exhibits, and the reward, such as a positive feeling, reinforces the "habit loop".[13] A habit may initially be triggered by a goal, but over time that goal becomes less necessary and the habit becomes more automatic. Intermittent or uncertain rewards have been found to be particularly effective in promoting habit learning.[14]

A variety of digital tools, such as online or mobile apps, support habit formation. For example, Habitica uses gamification, implementing strategies found in video games to real-life tasks by adding rewards such as experience and gold.[15] However, a review of such tools suggests most are poorly designed with respect to theory and fail to support the development of automaticity.[16]

Shopping habits are particularly vulnerable to change at "major life moments" like graduation, marriage, the birth of the first child, moving to a new home, and divorce. Some stores use purchase data to try to detect these events and take advantage of the marketing opportunity.[17]

Some habits are known as "keystone habits," and these influence the formation of other habits. For example, identifying as the type of person who takes care of their body and is in the habit of exercising regularly, can also influence eating better and using credit cards less. In business, safety can be a keystone habit that influences other habits that result in greater productivity.[17]

A recent study by Adriaanse et al. found that habits mediate the relationship between self-control and unhealthy snack consumption.[18] The results of the study empirically demonstrate that high self-control may influence the formation of habits and in turn affect behavior.

Goals guide habits by providing the initial outcome-oriented motivation for response repetition. In this sense, habits are often a trace of past goal pursuit.[6] Although, when a habit forces one action, but a conscious goal pushes for another action, an oppositional context occurs.[19] When the habit prevails over the conscious goal, a capture error has taken place.

Behavior prediction is also derived from goals. Behavior prediction acknowledges the likelihood that a habit will form, but in order to form that habit, a goal must have been initially present. The influence of goals on habits is what makes a habit different from other automatic processes in the mind.[20]

Some habits are nervous habits. These include nail-biting, stammering, sniffling, and banging the head. They are symptoms of an emotional state and conditions of anxiety, insecurity, inferiority, and tension. These habits are often formed at a young age and may be due to a need for attention. When trying to overcome a nervous habit, it is important to resolve the cause of the nervousness rather than the symptom which is a habit itself.[21] Anxiety is a disorder characterized by excessive and unexpected worry that negatively impacts individuals' daily life and routines.[22]

A bad habit is an undesirable behavior pattern. Common examples include: procrastination, fidgeting, overspending, and nail-biting.[23] The sooner one recognizes these bad habits, the easier it is to fix them.[24] Rather than merely attempting to eliminate a bad habit, it may be more productive to seek to replace it with a healthier coping mechanism.[25]

A key factor in distinguishing a bad habit from an addiction or mental disease is willpower. If a person can easily control the behavior, then it is a habit.[26] Implementation intentions can override the negative effect of bad habits, but seem to act by temporarily subduing rather than eliminating those habits.[27]

Recently my friend and fellow blogger Scott Young did a great post entitled, New to exercise? Make workouts daily. It was an excellent post, and perfectly timed as it mirrors my own recent efforts at making exercise a daily habit.

Once a year, I pull out some of my old notebooks, flip through the pages, and take a short walk down memory lane. I find this is a great way to see my life's overall trajectory and make sure I am moving in the direction of my goals. It also involves a nice mixture of nostalgia and the occasional "Oh, I should try this layout again!" But during my last flip through, I noticed an unfortunate pattern emerging in my habit tracking.

Each month, I was writing down a list of about eight items to track and to try to develop into habits. These were usually pretty general such as: no snooze button, read a book, drink 8 cups of water, exercise. The problem was that every one of my habit tracking spreads only had the first week or two filled in! After the burst of motivation at the beginning of the month wore off, I wasn't keeping up with the habits.

So why was I so bad at keeping up with my habits? Digging a little deeper, I discovered that every time I didn't follow through with a habit, there was an "event" that derailed the month. These were things like needing to stay up extra late to finish a work project or feeling sick. This would lead me to skip my daily habits, and once skipped they were often hard to start up again.

The problem was twofold: I didn't have a solid plan for completing the habits each day (when? where? how?). And because of that, I had to use a large amount of mental energy every day to decide what to do and to follow through with it. Inevitably, coming up with a habit plan daily was the first thing dropped when other life challenges got in the way.

At its core, my method for tracking habits is all about planning out as much as possible in advance. Knowing that my willpower ebbs and flows throughout the month, the goal is to minimize the amount of mental energy required to complete the habits each day.

I start by making a list of the habits that I want to track for the month. I try to tie these to long term goals I have set for the year, and it is normal for this list to change each month as habits solidify and priorities change. Recently, my focus has been on health, with habits such as working out, yoga, and meditation. I have found that my sweet spot is at around four to five habits. If I track more than that it starts becoming harder for me to keep up with them.

An important aspect of the habit list is including a short sentence or two about why each habit is important to me. The act of writing this out helps to set my intentions for the month, and I try to keep in mind a couple guiding thoughts:

Once I have decided on my habits and have grounded my intentions, I move on to designing a layout to track the habits. The exact format I use changes slightly from month to month, but the overall idea is consistent: a pre-planned and easy to fill-in visual representation of my habits.

Now for one of the most important parts of the method: coming up with a plan for how I will complete the habits. What can I plan in advance to make sure that on any particular day I have to make as few decisions as possible. For my habits, this means answering questions like:

The planning stage is also a chance to think about how the habits might be able to inter-connect and support each other. For example, if I exercise at 7am every day and tie drinking a glass of water to the end of my workout, I have already made progress on multiple habits. This idea of habit "stacking" or "anchoring" is discussed in more detail by James Clear ( -stacking) and BJ Fogg ( ). 006ab0faaa