Habit is a settled or regular tendency or practice, especially one that is hard to give up; there are some of them we say are stubborn habits.
These stubborn habits are hard to stop, but there are ways one could stop themHere are some pointers to help you break that old, stubborn habit.1. Determine your triggers.
2. Concentrate on why you want to change.
3. Enlist the help of a friend.
4. Practice mindfulness.
5. Substitute a new habit for the old one.
6. Set reminders for yourself…
7. Be prepared for blunders…
8. Let go of all-or-nothing thinking
What are the worst habits?
According to a recent survey, the following are bad habits that we wish we could kick but can’t:
3. Picking your nose (which is preferable to picking someone
4. Having your fingernails bitten.
5. Excessive coffee consumption
(Wait…isn’t this a bad habit?
6. Watching reality television.
Steps to Creating (or Breaking) a Habit
1. The first step is to establish a goal.
2. Choose a replacement behavior.
3. Recognize and understand your triggers.
4. Make a mental note to remind yourself…
5. Seek assistance and support from others.
6. Make a daily affirmation.
7. Reward yourself for making progress at predetermined intervals of time.
How do you break bad habits in your brain?
1. Make the Cue Unnoticeable.
We already know that a cue is a habit trigger.
2. Difficulty the routine.
3. Make the Reward Unsatisfactory.
Negative Life Habits That Can Harm Your Brain
And how to bust them…
1 A lack of mental stimulation.
3 Sleep deprivation.
4 Binge Eating and Excessive Eating.
5 Spending too much time indoors.
7 Long periods of sitting.
How can I completely transform my mind?
Physical activity is essential for obvious reasons.
Sleep is a necessary activity that science cannot fully explain.
3. Practicing meditation.
4. I’m drinking coffee…
6. Listening to music
7. Getting lost in nature…
Things You Can Do to Change Your Brain Literally
We used to believe that intelligence is genetic. Some people have it, while others do not. The brain we are born with is the one we will have for the rest of our lives.
Nothing could be further from the truth.
New and improving neuroscience technologies are providing us with a better understanding of the enigmatic gray matter between our ears.
Our brains, it turns out, are surprisingly dynamic; we do things every day that affect their structure and chemistry.
Here are ways we can literally change our brains, for better or worse…
1. Physical activity
Physical activity is essential for a variety of reasons.
Exercise, on the other hand, does more than just promote a healthier body.
According to new research, physical exercise benefits your brain as well.
According to a study conducted at the University of Adelaide in Australia, physical activity can improve your brain’s “plasticity” –a cerebral quality that affects memory, motor skills, and the ability to learn.
A small group of adults in their late twenties and early thirties took part in a 30-minute vigorous activity session.
Their brains showed a significant increase in neuroplasticity immediately following the session.
If that isn’t enough reason to go for a run, research shows that exercise releases chemicals in the brain that make us happy.
Endorphins and a complicated-sounding protein called Brain-Derived Neurotrophic Factor (BDNF) are released in the brain when you exercise, according to Buffer co-founder Leo Widrich.
These two chemicals aid in the reduction of stress and the promotion of happiness.
Endorphins are also known to cause euphoria, which could explain why some people become addicted to exercise.
In a nutshell, exercise makes you smarter and happier. To me, this appears to be a win-win situation.
2. Dozing off
Sleep is a necessary activity that science cannot fully explain.
We know it’s good for us, everyone does it, and a lack of it can
However, researchers are still baffled as to why we sleep.
It certainly isn’t an energy-saving technique, as we only save about 50kCal during an eight-hour sleep cycle.
Going without sleep, on the other hand, can make you irritable, cause memory loss and false memories, and, in severe cases, cause slurred speech and even brain damage.
So, what happens while you’re sleeping?
As Carolyn Gregoire of the Huffington Post explains, your brain goes to work archiving memories, making creative connections, and cleaning out toxins.
Furthermore, these advantages aren’t limited to a good night’s
A short afternoon nap can provide you with an energy boost equivalent to one or two cups of coffee, as well as improved memory retention and creativity.
In other words, if you’re not feeling on your toes at work or need some inspiration, one of the most effective things you can do is find a cozy corner and take a nap.
Just don’t hold it against us if your boss doesn’t believe you.
3. Practicing meditation
For millennia, people have sworn by meditation, and for good
reason. Meditation does more than just help you achieve
emotional balance in your life; it also changes your brain. People tend to have strong neural connections with the ventromedial prefrontal cortex, also known as the “Me Center”
of the brain, before beginning a regular meditation habit.
As a result, they are more likely to interpret physical feelings of anxiety or fear as a personal problem, something that is directly related to them.
As a result, they are more likely to have recurring thoughts about their lives, mistakes they’ve made, what others think of them, and so on.
The “Me Center” isn’t very rational.
People who meditate regularly, on the other hand, have weaker connections with the brain’s “Me Center” and stronger
connections with the brain’s lateral prefrontal cortex, or “Assessment Center.”
This allows meditators to approach problems more logically and less personally.
This means that we can improve our ability to manage anxiety, stress, and potentially dangerous situations by practicing
Furthermore, the neural connections strengthened by meditation promote empathy and compassion, particularly for people who are most unlike us, according to Gladding.
Sitting still and attempting to focus on the present moment for as little as 15 minutes per day significantly reduces stress and, in turn, makes you a better person overall.
4. Coffee consumption
For centuries, humans have performed the ritual of taking seeds, roasting them, grinding them up, and steeping the grounds in hot water for a quick burst of energy.
Some people will not get out of bed unless they know there will be a warm cup of coffee waiting for them.
But what exactly does this energizing drink do to your brain?
Neurons in your brain produce a strange chemical called adenosine from the time you wake up until you go to sleep.
As you produce adenosine, it binds to adenosine receptors in your brain, causing you to feel tired and eventually fall asleep.
Caffeine enters the bloodstream and travels to the brain, where it blocks adenosine receptors.
That is what gives you the energy and alertness boost,
improved memory and cognitive performance, increased focus, and even increased reaction accuracy.
However, your brain will develop a tolerance to the drug over time, and you may experience withdrawal symptoms such as headaches, increased sleepiness, lack of concentration, and irritability.
To summarize, coffee (specifically, caffeine) alters your brain chemistry, providing you with the energy and focus you require in the morning. But, as with anything, moderation is key.
(However, knowing that it would take dozens of cups of coffee in a very short period of time to kill you is somewhat comforting.)
Have you ever been swept away in a story, imagining yourself in the protagonist’s shoes and visualizing the fictitious world
According to a study from Emory University, getting lost in a book may have a long-term effect on your brain.
A group of 21 undergraduates was assigned to read 30 pages of Robert Harris’ Pompeii each night for nine days, followed by a quiz.
Participants were subjected to fMRIs before beginning, after finishing the novel, and each morning for the duration of the 19-day study.
According to The Atlantic’s Julia Ryan, these brain scans
“revealed heightened connectivity in the left temporal cortex, the area of the brain associated with receptivity for language.”
Furthermore, the study revealed that readers could experience “embodied semantics.”
That is a technical way of saying that “brain connectivity during a thought about action actually mirrors connectivity during the actual action.”
Thinking about swimming, for example, can activate some of the same neural connections as physical swimming.”
That is, imagining actions while reading about them can physically change the connections in your brain.
6. Music listening
When some people want to truly concentrate, they seek complete silence, but many listen to music.
It turns out that there’s a scientific reason for this.
When you use EEG to graph the electrical activity of your brain, you generate a brainwave pattern, which is called a “wave” pattern because of its cyclic, wave-like nature…
When we lower the brain wave frequency…we can put ourselves in an ideal position to learn new information, perform more complex tasks, learn languages, analyze complex situations, and even be in what sports psychologists refer to as “The Zone,” a state of improved focus and performance in athletic competitions or exercise.
Part of this is due to the fact that slightly reduced electrical activity in the brain can result in significant increases in feel-good brain chemicals such as endorphins, norepinephrine, and dopamine.
Most importantly, you can “force” your brain into this ideal “alpha brain wave relaxation” state with the right music frequency.
In fact, music service [email protected] has collaborated with leading
neuroscientists to curate a playlist of songs designed to help
you focus while working or studying.
7. Getting lost in nature
Spending time in green spaces outside has been linked to improved mood, concentration, and creativity.
A recent study has provided some insight into the neurological
processes that may be responsible for these benefits.
Gregory Bratman, a graduate student at Stanford University, devised a study that examined blood flow to the subgenual prefrontal cortex, a region of the brain associated with brooding.
Brooding, also known among cognitive scientists as morbid rumination is a mental state that most of us are familiar with, in which we can’t seem to stop chewing over the ways in which things are wrong with ourselves and our lives.
This broken-record fretting is neither healthy nor beneficial.
According to studies, it can be a precursor to depression and is disproportionately common among city dwellers compared to people living outside of urban areas.
Bratman discovered that participants who went for a 90-minute walk in a quiet, tree-lined neighborhood reported less morbid rumination and showed less blood flow to the subgenual prefrontal cortex than those who walked for the same amount of time along a busy highway.
According to the study, spending time in nature can actually change your brain in ways that make you happier.
8. Ability to multitask
A growing body of research has demonstrated unequivocally
that humans are physically incapable of multitasking.
Instead, the human brain simply single-tasks very quickly, switching back and forth between multiple
tasks at a rate that gives the impression that you’re doing two things at once.
If you believe you spend a lot of time “multitasking,” you may be rewiring your brain – and not in a good way.
According to Clifford Nass, a communications professor at
Stanford, constant multitasking alters the “pathways in our brains.” Your attention span is significantly reduced, and your
emotional intelligence is impaired.
Simultaneously, you become less adept at sorting through
information and completing creative tasks.
Perhaps you should close some browser tabs and log out of Twitter for a while.
Here are ways to treat your brain well by making single-tasking a habit.
9. Consuming sugar
According to Natasa Janicic Kahric of Georgetown University Hospital, the average American consumes five times the amount of sugar they should on a daily basis.
Sugar consumption, in addition to contributing to obesity and diabetes, has frightening effects on the health of your brain.
According to a UCLA study on rats, excessive sugar consumption may impair neurological functioning.
According to Carolyn Gregoire of the Huffington Post, high sugar intake caused the rats to develop insulin resistance —a hormone that controls blood sugar levels as well as the
function of brain cells.
Insulin helps to strengthen the synaptic connections between brain cells, allowing them to communicate more effectively and thus form stronger memories.
As a result, when insulin levels in the brain fall as a result of
excessive sugar consumption, cognition can suffer.
In this way, consuming too much sugar can impair memory and learning abilities, as well as contribute to neurodegenerative diseases such as Alzheimer’s and dementia.
But that isn’t all. Including too much sugar in your diet has been linked to an increase in the risk of depression. In our brain, sugar activates the mood-enhancing neurotransmitter serotonin.
When we are constantly overstimulated, our serotonin levels begin to fall, making it more difficult to regulate our mood.
10. Belief in your ability to change your brain
Finally, it has been discovered that simply believing that you have the ability to physically change your brain can help you change your brain.
Carol Dweck’s famous TED Talk titled “The Importance of Believing You Can Improve” explained the significance of what she called a “growth mindset.”
To summarize her profound point, children who were taught that they did not correctly solve a problem or pass a test showed a greater willingness to learn and improve than those who were graded on a simple pass/fail system:
We’ve discovered that simply saying “yet” or “not yet” gives kids more confidence and a path into the future that fosters greater
persistence. And we can actually influence students’ attitudes. We taught them in one study that every time they push themselves out of their comfort zone to learn something new and difficult, the neurons in their brain can form new, stronger connections and they can become smarter over time.
The advantages of a growth mindset aren’t just for school children.
Approaching challenges with a growth-oriented mindset can provide us with the grit we need to push our limits, strengthen beneficial neural connections, and form entirely new ones well into old age.
I’m not sure about you, but I find that extremely comforting.