How to Break Bad Habits
2020-12-30
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1Imagine you are studying English. Perhaps you are learning new words or expressions.
2But then you feel the need to check your phone.
3Perhaps you look on social media.
4You return to your studies, only to look again at your phone a short time later.
5This process, when repeated many times, could reduce your ability to learn new material.
6It is what you might call a bad habit - a custom or repeated action that has a negative effect on you or your goals.
7Today, on Education Tips, we will explore how you can break bad habits, such as repeatedly checking your phone.
8In an earlier Education Tips story, we explored habits.
9Habits are ways of dealing with issues in your environment.
10You often do not think about them.
11In the earlier report, we discussed how habits are made.
12Now, a quick reminder for you.
13James Clear, in his book Atomic Habits, describes a four-step process by which habits are made.
14These steps are cue, craving, response, and reward.
15A cue is a signal. It tells your brain to do something: to begin a behavior.
16A craving is a desire for something.
17The response, or reaction, is the habit that you perform.
18The response gives you a reward.
19"Rewards are the end goal of every habit," Clear writes.
20In our cell phone example, the cue is seeing the cell phone.
21The craving is the desire or urge to check your phone.
22The response is checking your phone.
23The reward might be seeing something interesting on social media, for example.
24James Clear notes that to break bad habits, you need to think about each step in the habit-making process.
25To break a habit, he writes, you should think about making the bad habit invisible, unattractive, difficult and unsatisfying.
26To make your phone invisible, you could hide it away.
27To make it unattractive, you could think about why it is a good idea to stop checking the phone.
28To make phone use difficult, you can increase the space between you and your phone.
29To make your phone unsatisfying, you could make a habit contract.
30For example, you could ask a family member to watch your behavior and point out when you check your phone.
31You could promise to pay that person every time you look at the device while you are studying.
32Wendy Wood is a psychologist and an expert on habits.
33In the book Good Habits, Bad Habits, she offers some ideas on how people can cut back on their cell phone use.
34One suggestion is to wear a wristwatch.
35This will limit at least one reason for looking at the phone - checking the time.
36Wood notes the importance of increasing the number of steps you need to take in order to use your cell phone.
37"Silence it. Turn it off. Switch on your phone's Do Not Disturb mode," she writes.
38She adds that you can move your phone to a place that is more difficult to reach.
39For example, you can put your phone inside a backpack.
40Wood also suggests another way to think about cell phone use.
41She says you can add a new, healthy habit onto your cell phone habit.
42"What about if every time you check your phone, you call one member of your family just to say hello and have a quick ... chat?" she asks.
43Finally, Wood suggests one kind of reward you could give yourself for not looking at your phone: reading a good book.
44Today, we discussed ideas for reducing your cell phone use.
45But you can use these ideas to break other behaviors.
46The important thing to remember is that people can change their habits.
47But they must think carefully about their surroundings or environment.
48You might decide to stop doing an action, but if such an action is very easy for you to do, you will probably continue doing it.
49Habit changes take time.
50But with patience, planning, and repetition, you can do it.
51I'm John Russell.
1Imagine you are studying English. Perhaps you are learning new words or expressions. But then you feel the need to check your phone. Perhaps you look on social media. 2You return to your studies, only to look again at your phone a short time later. This process, when repeated many times, could reduce your ability to learn new material. It is what you might call a bad habit - a custom or repeated action that has a negative effect on you or your goals. 3Today, on Education Tips, we will explore how you can break bad habits, such as repeatedly checking your phone. 4What are habits? 5In an earlier Education Tips story, we explored habits. Habits are ways of dealing with issues in your environment. You often do not think about them. 6In the earlier report, we discussed how habits are made. Now, a quick reminder for you. James Clear, in his book Atomic Habits, describes a four-step process by which habits are made. These steps are cue, craving, response, and reward. 7A cue is a signal. It tells your brain to do something: to begin a behavior. A craving is a desire for something. The response, or reaction, is the habit that you perform. The response gives you a reward. 8"Rewards are the end goal of every habit," Clear writes. 9In our cell phone example, the cue is seeing the cell phone. The craving is the desire or urge to check your phone. The response is checking your phone. The reward might be seeing something interesting on social media, for example. 10James Clear notes that to break bad habits, you need to think about each step in the habit-making process. 11To break a habit, he writes, you should think about making the bad habit invisible, unattractive, difficult and unsatisfying. 12To make your phone invisible, you could hide it away. To make it unattractive, you could think about why it is a good idea to stop checking the phone. To make phone use difficult, you can increase the space between you and your phone. To make your phone unsatisfying, you could make a habit contract. For example, you could ask a family member to watch your behavior and point out when you check your phone. You could promise to pay that person every time you look at the device while you are studying. 13More ideas about reducing cell phone use 14Wendy Wood is a psychologist and an expert on habits. In the book Good Habits, Bad Habits, she offers some ideas on how people can cut back on their cell phone use. 15One suggestion is to wear a wristwatch. This will limit at least one reason for looking at the phone - checking the time. 16Wood notes the importance of increasing the number of steps you need to take in order to use your cell phone. 17"Silence it. Turn it off. Switch on your phone's Do Not Disturb mode," she writes. She adds that you can move your phone to a place that is more difficult to reach. For example, you can put your phone inside a backpack. 18Wood also suggests another way to think about cell phone use. She says you can add a new, healthy habit onto your cell phone habit. "What about if every time you check your phone, you call one member of your family just to say hello and have a quick ... chat?" she asks. 19Finally, Wood suggests one kind of reward you could give yourself for not looking at your phone: reading a good book. 20Closing thoughts 21Today, we discussed ideas for reducing your cell phone use. But you can use these ideas to break other behaviors. 22The important thing to remember is that people can change their habits. But they must think carefully about their surroundings or environment. You might decide to stop doing an action, but if such an action is very easy for you to do, you will probably continue doing it. 23Habit changes take time. But with patience, planning, and repetition, you can do it. 24I'm John Russell. 25John Russell wrote this story for VOA Learning English. George Grow was the editor. 26_____________________________________________________________ 27Words in This Story 28check - v. to examine something 29negative - adj. lacking something 30reminder - n. something that causes you to remember something 31invisible - adj. unable to be seen 32unattractive - adj. unappealing 33contract - n. an agreement between people and/or companies (often a legal agreement) 34psychologist - n. someone who studies mental states, behavior and emotional or social processes 35mode - n. a way in which something is done or experienced 36backpack - n. a container or object for carrying things on one's back 37chat - n. a light and friendly discussion 38We want to hear from you. Write to us in the Comments Section.