What I recommend you to do if you want to implement a permanent change is to focus on daily improvements.
Your goal is to eliminate your bad habit by setting target goals would decrease step by the amount of
time you spend on it and it's all start with asking yourself daily yes or no for eating fast food how
much you currently weigh the number of cigarettes smoked every day the number of calories consumed on
a daily basis or the amount of time you spend watching TV.
Remember this.
Knowledge is power.
The more information you have about the habit the easier it will be to completely eliminate it.
In my case the smartphone usage decreased with a simple yes or no question.
I put my cell phone away for the day or I did it.
As you can see some habits don't need a large amount of tracking some bad habits are a yes or no question.
Heard you do them or you don't.
With others it's about the amount of time you spend doing that with these habits making drastic changes
isn't a good idea.
Instead it's better to create step by step goals where you slowly move away from that bad habit.
For example let's say that you're a smoker who smokes around 20 cigarettes a day.
Your final goal is to completely eliminate this habit.
But for now let's have a step by step goals.
15 cigarettes each day for weeks one two three cigarettes each day for weeks four to six five cigarettes
each day for weeks.
Seven to nine.
Three cigarettes each day four weeks ten to 12.
And one or a few cigarettes each day for weeks for Dean and beyond.
Of course these numbers will be different and there will be times when you will fail with this goal.
The key here is to make slow steady changes to your life.
Breaking a habit in a methodical manner gives your body and mind a chance to diminish our constant cravings.
Not to question Is the following.
How do you distract yourself from the desires associated with this habit.
The first answer it would be replace them and I'm going to talk about this in the next lessons.
Once you start eliminating a bad habit you want to replace it with a new healthier activity.
And in my example the smartphone usage decreased.
I didn't use Step-By-Step goals for my goal.
Instead I focused on building the habit of leaving the cell phone in my room connected to the charger
for a 12 hour period and avoiding to check it during the evening hours unless something really urgent
of course.
All right.
Thank you very much and see you in the next lesson.