Healthy habits for every day. How to get rid of a bad habit and develop a good habit? The good conquers the bad

1. Start your day with a smile. Nothing inspires positivity better.
2. Drink a glass of water before breakfast.
3. Start running.
4. Give up cigarettes and alcohol.
5. Learn to plan for the day ahead.
6. Eat several fresh fruits or vegetables every day.
7. Think positively.
8. Maintain your posture and walk straight.
9. Do morning exercises.
10. Eat small meals: 4–5 times a day at the same time.

11. Forget about the elevator. Go up and down on foot.
12. Take it in the morning contrast shower- helps you wake up no worse than a cup of strong coffee.
13. Get enough sleep. Train yourself to go to bed and get up at the same time.
14. Take daily walks in the fresh air.
15. Prepare clothes for the coming day in the evening.
16. Once a year, undergo a general medical examination.
17. Immediately write down interesting thoughts and useful ideas that come to your mind.
18. Drink sufficient quantity clean, still water: at least 1500 ml per day.
19. Ventilate the room before going to bed. Sleep cool.
20. Spend 15 minutes cleaning your room every day.

21. Pamper yourself: pleasant shopping, cosmetic procedures or just a good film watched in a pleasant company - this powerful charge positive.
22. Wash your face before going to bed.
23. Get a home accounting program. Get your expenses under control.
24. When you return home from work, take 15 minutes to relax while listening to some pleasant music.
25. Visit the bathhouse or sauna once a week.
26. Think about what you are eating. Eliminate fast food and other heavy foods from your diet.
27. Be a vegetarian for a week. What if you like it!
28. Learn the touch typing method on the keyboard.
29. Be punctual.
30. Give people compliments and be friendly.

41. Consume daily fermented milk products: low-fat cottage cheese, yogurt without additives, kefir.
42. Switch to grain bread.
43. At home, do not sit at the computer for more than 2 hours.
44. Drench your feet cold water- This is an excellent hardening procedure.
45. Use only high-quality cosmetics.
46. Throw out all unnecessary junk from your home.
47. Learn new things, learn something interesting every day.
48. Drink freshly squeezed juices.
49. Spend your weekend usefully: get out into nature, go on excursions, enjoy new landscapes and communicate with new people.
50. Think only about good things. Remember: dreams are not an escape from reality, but a means to get closer to it.

A habit is an automatic behavior that has become felt by the body as a constant need or is satisfied as a need automatically.

When faced with something new, our brain goes into a state of deep analysis, even when we don't notice it at all. Automatism is regarded as a “good” fulfillment of a need, something that has been tested and “approved.” The principle of automaticity is used by our body for the work of the heart, for breathing, for blinking and much more. If some execution necessary actions, the fulfillment of desires is repeatedly assessed by us as ending “positively,” then the body strives to transfer them to the category of automatisms, thereby reducing the load of analysis on our brain. Life is simplified to give us free time for something else. In addition, a familiar, familiar environment means living in a comfort zone, without stress, which means emotional background overall will be more positive.

Imagine how much time would be spent on the fact that every time you would have to think about how to swallow a piece of bread or how to put your foot on the floor. This would cause us a lot of trouble and take a lot of time. The same thing happens when we walk a familiar route, brush our teeth in the morning, or pour ourselves a glass of juice. Habit helps you do a lot of things faster.

All our actions are based on needs and motives. However, the implementation and achievement of plans can be completely different.

For example, a person has the simplest need - food. This requires money. And the person motivates himself: how and where to get them. But sometimes a person decides that he needs to win money and begins to enthusiastically go to the “one-armed bandits” or to the casino.

The woman wants to arrange personal life, and for this to lose weight, and for this you need to stop constantly feeling hungry. It is very difficult to understand why this hunger occurs and to resolve internal conflicts. But a friend said that a cigarette doesn’t make me want to eat at all. And the representative of the fair sex begins to turn into a “locomotive”. This is how bad habits are developed.

Unfortunately, they bring the process of self-destruction of the body to automation. But why doesn’t this very body react to this? Because the first wins, the adrenaline from excitement, are regarded by the body as “good”, as well as the “relaxing” or “hunger-reducing” effect of cigarettes or alcohol. And so on. But once formed a habit is very difficult to overcome.

21 day rule

How are these same habits formed? According to research, a habit is formed in twenty-one days. If we repeat the same action during this period, then it is transferred to a state of automatism. To be able to fulfill this condition, you must:

create a calendar where you will mark the days, because the visible “end” of the period adds strength to act;
keep a notebook where you can note your experiences and make notes, because “objectification” of emotional experiences through written words or drawn symbols contributes to relaxation;
and the most important thing is to start, not “tomorrow” or “later,” but now and here.

Why might a rule fail? Very often our habits express our aspirations and aspirations, but no less often they project complexes and fears. We are used to doing makeup as if we had long been married to a millionaire and moved in “high society,” or maybe because we are terrified of looking like “losers” or “a girl from the provinces.” Getting addicted to drugs, drowning out internal pain or protest. Even having developed a new habit or “retrained” an old one, we have not resolved the internal painful conflict. This means that he will either provoke a breakdown or find a new, often not the best, automatism to manifest. Therefore, getting rid of some habits or developing new ones must begin with resolving the internal conflict. You can give an example when a girl started a course of proper nutrition and physical activities, brought it to the point of automaticity, lost weight well, and then broke down, got better and started all over again. Why? Because, internal conflict, which caused her to “seize” the problem was not solved. And only after great job With a psychologist, she managed to rule out breakdowns.

How else could a habit be dangerous?

In addition to bad habits, even the best automatism is fraught with the effect of “silencing” the situation. It was noted that people who constantly use the same road are poorly aware that new signs have appeared on the site. This effect was especially noted among drivers and assistants. railway who worked long time on the same route.

Changing the speed that can be developed on a section (distance) brought errors of “habit” specifically among long-standing crews. Therefore, when getting behind the wheel or going to the store, consider the potential dangerous places and force your brain to turn on the analysis again when you overcome these sections of the route.

How to develop a habit in a child?

In addition to automaticity, it is important to give reinforcement to the child. After all, what smaller child, the less his attention is stable and the faster stable behavioral patterns are disrupted.

Our communication has large number functions, for the sake of which, in fact, words begin to come out of our mouths. One of them has an incentive function: “get up and make your bed”, “do your homework”, “clean up your room”, etc. - all this is an incentive to action. But, as a rule, a fairly low percentage of actions are completed the first time. Another function is amotivational, which is designed to reinforce something with the necessary emotions, to “awaken” them. “Oh, how smart Masha is! She’ll get up now and make the bed.” And the chance to be heard increases. And finally, there is the influencing function, which tries to work with our attitudes and change our motives. “Masha is a wonderful girl. She will clean the room now. After all, a princess is not compatible with dirt.” Thus, a deep pattern is developed that Masha and dirt are opposites. The attachment of such a template stimulates not only the development of automaticity, equal to everyday cleaning, but also changes the belief. And the grown girl will also absorb the attitude, and not just a habit.

In conclusion, I would like to say that good habits- something worth striving for, because they help free up time for what is valuable to us: hobbies, family, sports, travel, etc. But, if you begin to notice “trials” of what could become a bad habit among people dear to you, try to do everything to stop these “researches” right now. After all, who knows when this most mysterious twenty-first day is.

They say that habit is second nature. In other words, knowing only about habits and preferences, you can safely draw the right conclusion about a person when seeing him for the first time. But in modern society, where they often talk about smoking, alcohol and drug addiction, many have completely forgotten that there are not only bad, but also useful habits. It is to them that I would like to pay special attention.

Useful human habits

A person forms his habits starting from childhood. And it’s good if there is someone nearby serving correct example. But often raising a child ends with him doing exactly what he shouldn’t. Biting your nails, eating at night, watching TV late, etc. All this applies specifically to bad actions. Over time, each person begins to realize the wrongness of their actions and begins to wonder - how to change their habits? We all strive for perfection, but sometimes we do not notice the simplest actions that can not only preserve our health, but also make us successful people. As an example, we can cite the 10 most simple habits successful people:

Jogging in the morning (they help the body wake up and start active work brain).
Maintaining a daily routine (improves well-being and helps maintain youth).
Maintaining hygiene (helps get rid of many diseases).
Nature hikes, picnics, etc. (help you relax, gather strength, and also find harmony with yourself and nature).
Planning your time (helps reduce the risk of force majeure, saves your nerves and allows you to be the master of your life).
Positive thinking (you can also make it a habit and save yourself from most far-fetched problems).
Constant self-development (allows you to be a modern and successful person)
Engaging in your favorite types of creativity and other hobbies (helps you gain peace of mind and peace).
Keeping the home clean and tidy (a tidy home guarantees order in life)
Communication with successful people (the constant desire for success will lead to career and spiritual growth).

This is only a small part of what has become the norm among people who have long become masters of their lives. And if you want to join their number, the first thing you need to start with is developing a good habit.

How to develop good habits?

When you decide to change your lifestyle, you should think about what it is healthy habit. According to most people, useful habits are that they do not cause any harm to their owner and the surrounding world. It's about not only about leading healthy image life. Even refusing to wear natural fur or disposing of garbage after a hike in nature are also considered correct actions. How to develop a good habit?

In words, this is quite simple to do. But in practice, creating a new way of life can sometimes be very difficult. Especially when it comes to separation from old habits that have been developed over the years. However, a new habit can change you and your life forever, so it's worth a try. Psychologists say that it is possible to bring a task to automatism within 21 days. In other words, for three weeks you need to perform one action every day. If you miss even one day, you must start counting the three weeks over again. Create a plan or sign and cross off each day you complete this action. It’s up to you to decide what kind of habit you want to form for yourself. But as an example good habits you can take the following.

The little son came to his father
And the little one asked:
“Dad, what is good?
And what is bad?
V.V. Mayakovsky

Greetings, dear reader. Tell me, do you like your life or do you want to adjust something? In order to start changing, you need to learn to recognize bad and good habits. successful person, therefore, gradually eliminate the former and increase the number of the latter. Are you ready? Then I begin.

What are habits

This term hides a sequence of actions developed by the body as a result of its evolution. In other words, uncontrolled procedures performed automatically by humans. These include:

brushing teeth;
keeping records (all kinds of diaries);
greeting a person when meeting;
initiative;
biting a pen cap or pencil tip;
adherence to daily routine;
putting things off until “tomorrow”;
thumb sucking in newborns, etc.

I could give examples for quite a long time. I think everyone agrees with this. However, few people know that habits have long been divided into several categories and these are not only useful or harmful, but also social, household, age-related, professional, etc. In order not to be unfounded, I want to focus on some categories. Are you interested?

Social habits

This category combines those actions that are laid down during upbringing, and in the future, allow society to form a certain opinion about the person in front of it. What are they? Here are some of them:

slurping and talking at the table;
greeting a friend;
nail biting;
closing the mouth when sneezing or yawning;
respect for elders, etc.

Is this clear? Naturally, among them there are both useful and harmful. Parents teach this to children first (by reading famous works, serving own example), then kindergarten teachers, school teachers, etc.

Individual

These include features of a person’s behavior or what makes him stand out from the crowd. These habits can become a kind of soil for the development of social ones. How and why does this happen? Look. Let's imagine that you are an initiative person who always offers help. This is good? It’s not for nothing that they say: “If only there were more people like you, ready to help in difficult times.”

It turns out that this is a plus for society, then the question arises: “why is initiative still not a thing? social habit, which is important to instill in the younger generation? Yes, the whole point is that on this basis laziness and apathy are formed in one half of humanity, therefore, they refuse to work, saying: “Why would I work if someone else can do it?” Right?

In turn, proactive individuals begin to come under pressure (they are given the most difficult and thankless work). Does this sound familiar to you? So, against the backdrop of this, a kind of conflict occurs. It turns out that you need to be proactive, but in moderation, namely:

offer help only where it is really needed (give a hand to a grandmother getting off the bus);
help partially, and not do the work for someone (give advice, point in the right direction);
focus your attention on work that is useful to you (an accountant at work does not have time to submit a report, and you understand this, then why not offer help?).

Is this clear? It turns out that individual habits are your “I”, which provides unique opportunities for growth, development or damage to your body. Yes, this category is also not without bad habits (smoking, throwing things around in the apartment or workplace, putting things off until “Tomorrow”). Do you agree?

Bad habits

This term hides those unconscious actions that harm not only you, but also those around you: procrastination, laughing loudly, being late every day, smoking, etc. They do not give you the opportunity to grow and develop, therefore, you need to get rid of them. A little later I will give tips that will change your condition and help you become better.

I believe that you should not dwell on the characteristics of this category, because it is better to carefully study useful habits and ways to develop them. Do you agree?

Useful habits

WITH early age you were accustomed to a peculiar regime (order of affairs for every day): getting up in the morning at certain time, breakfast, walk, lunch, nap, afternoon snack, walk, etc. Why was this done? Naturally, for health. Are you following this now? Most people will agree that with the modern pace of life, we have practically stopped monitoring this. So what's the result? Constant lack of sleep, reduced immunity... .

When you look at successful people, what thoughts come to your mind? He has a lot of free time, where does that come from? Am I right? I'll give you a hint - it's all about careful planning and adherence to this regime. Business man will not miss lunch, will not be late for a meeting. Why? Because he thinks through all sorts of options in advance, using the basic principles of time management, and does not rush headlong into the maelstrom, trying to do everything in time.

Thus, it is worth noting that nurturing and developing healthy habits are important activities. Brett Blumenthal will tell you how to instill these procedures in yourself in his masterpiece “One Habit a Week.” The author clearly expresses his thoughts, the book is written in such a way that you can read it “absorbedly.” After this, you will learn the secret of “small victories”.

I can tell you one more way, but it requires concentration - you choose the habit you want to develop (plan the next day before going to bed), put it on right hand rubber band and follow this setting daily, for at least 21 days. If you break your promise, you pull the rubber band, causing yourself discomfort. Believe me, mocking yourself is not very pleasant, but it is effective.

If you consider yourself a responsible citizen, you can agree with family members or friends (for control) and make a promise (to stop swearing). At the same time, you tie a bright ribbon on right wrist and take care of yourself. If you make a mistake, the “mark” is transferred to left hand. Bottom line - you should carry it on one part of your body for at least 21 days. Remember that only daily checks and your attitude will help you develop a habit.

Perhaps it should be noted that you can develop a habit by correcting yourself (removing the bad and putting the right in its place). How to replace the bad to become better? Need to be carefully get ready for work:

select what you need;
realize the need for this;
come up with great motivation;
prepare yourself for work;
start right now because “tomorrow” is the busiest day.

For example, yoga is beneficial for girls and men at least once a week. How to find time to practice, to know yourself? It's enough to start waking up earlier. With this you will kill two birds with one stone: improve your health and get rid of drowsiness. I will say right away that you should not rush to extremes, because you need to understand that healthy habits help us, therefore, you need to carefully monitor your condition and not harm yourself.

Start watching your diet, because this is the key to health and strength to overcome the difficulties that life throws at you. Think about what you eat? Fast food, semi-finished products? Just don’t say that you don’t have time for yourself, I won’t believe it. After all, she has already repeatedly revealed the secrets of time management, which have helped many women who are in maternity leave, learn to find free time.

Don't understand what I'm talking about? Then it’s time for you to get acquainted with the time management system, find the methods that are most suitable for you and start using them in life. I’ll tell you a secret, I’m a night owl, so I used to constantly complain about the lack of time. After communicating with rich people, I learned that their day begins at 5-7 am. Can you imagine what a shock this was for me, because I only woke up at 11-00, and crawled out of bed at noon.

Let me clarify that the path to my cherished dream - to see the sun rise, to notice an increase in time, was quite difficult, but I managed it, which means you can do it too. Everyone has 24 hours in a day, but how do you use them?

Useful Habits of Successful People

Successful people are practically no different from you. Why practically? Because they had the strength to change themselves. What about you? Here is a list of useful habits of famous businessmen:

getting up early;
clear planning;
if not today, then never;
positive thinking;
proper nutrition;
permanent job on yourself (reading books, playing sports, etc.);
frequent rest (the Pomodoro principle works and more);
breaking down impossible tasks into smaller ones;
constant self-monitoring, etc.

How do you like it? Not difficult, right? Then why can't some people become successful? Perhaps it's all about lack of motivation?

If you want to change, then do not try to rebuild this world, it is enough to change your attitude towards it, therefore, start working on yourself, because there are so many ways. Analyze yourself, draw up your “portrait”, imagine the desired image, outline the scope of work, find motivation and start working.

After the first steps, you will notice colossal changes and simply will not want to stop. Believe me, instilling good habits and getting rid of bad ones - interesting activity, capable of revealing you.

Best regards, Elena Izotova.

PS: I remembered Tchaikovsky... For a snack “Sweet Dream”:

Habits are divided into useful and harmful. The former can improve a person’s health, as well as positively influence his life in general. Harmful ones lead to problems. Therefore, let’s talk about what you can do to keep yourself busy and at the same time have health benefits. Moreover, there are quite a lot of hobbies that can really improve your life.

Power of Habit

All human life consists of repeated actions. They determine character, form certain individual traits: will, endurance, patience, and so on.

Usually people do not think about repeating the same gesture or performing some kind of automatic movement. They act by inertia, unconsciously.

How does a habit appear?

Anyone can train themselves to automatically move. But first you have to consciously set a goal.

For example, a person wants to learn how to cook soup. For this he will be very attentive the first time. Select a pan. Carefully chop the vegetables specified in the recipe. Fry some of them in a frying pan. Throws everything into the pan in a certain sequence.

Consciousness will work very actively. But if a person continues to prepare soup every day, then after a while all movements will occur automatically. At the same time, he can think about anything, listen to music or watch TV. The subconscious mind will not allow you to make mistakes in mechanical movements.

The hardest thing is not to acquire, but to get rid of habits. A person must again actively connect consciousness. Bad and good habits obey his will.

Bad habits

These actions, developed over the years, can poison the life of both the individual himself and his loved ones. And it also happens that a habit harms not the owner himself, but his environment. Vivid examples:

loud laughter;

inability to listen to others;

caustic remarks.

However, all of the above cannot cause physical harm, only moral harm. It's easy to get rid of this if you want.

What is a bad habit? This is the opposite of useful. It brings a lot of trouble and makes the life of its owner unbearable, even if he does not notice it.

Adverse habits

The most dangerous habits are considered:

gluttony;
alcoholism;
obsession toxic substances, drugs, pills;
gambling addiction

Such habits can kill a person. They quickly develop into an addiction and a disease that needs to be treated in hospitals under the supervision of professional doctors.

These problems may appear due to weakened mental state, problems with the nervous system.

Among the indecent habits are the following:

nose picking;

aggression;

nail biting;

groundless jealousy;

constant yawning;

frequent delays.

They are not as harmful as the previous ones, but nevertheless they spoil relationships between people.

Useful human habits

A person who succeeds in life has a whole series useful skills brought to automaticity. They serve him in order to achieve what he wants.

The most useful human habits:

Go to bed early and rise early. To a normal person you need to sleep at least six hours a night. People who wake up earlier, when the brain is in the active stage, manage to get much more things done than sleepy people.

Eat right. Active man builds his diet in such a way that the body begins to work for him. Vegetables, fish, meat, fruits, dairy products provide health and longevity. You need to develop good habits and don’t stop when passing fast food, don’t look through the window. It is advisable to avoid carbonated water.

The ability to give thanks. This habit is difficult to develop. Positive emotions, a smile given to another person is returned doubly. Having done something nice for someone else, a person realizes his importance and remains satisfied with himself for the whole day.

Get rid of envy. Being offended by others because they succeeded in something is one of the most bad habits. You need to learn to be happy for people. And achieve your goal.

Live in the present. Planning ahead is very useful, but you need to remember how fleeting existence can be. What can be done today - clean your shoes for the morning in the evening, prepare clothes, pack your bag, prepare food, stock up on groceries - should not be postponed until the next day. There is no point in constantly thinking about the past or dreaming about the future. This limits your own capabilities and nullifies good habits.

Positive thinking is the most useful skill anyone can develop. Any situation, even the worst, can be perceived as an obstacle that makes stronger than that who overcame it.

Education. You need to study at any age. The main thing is to make it a goal in itself to learn something new in a day.

Exceed the plan. It’s good when a person can do everything that he has written down in advance in his actions for the day. But it is better if he is able to exceed his own expectations and create useful habits from this.

Getting rid of bad habits

It was already mentioned earlier that any acquired skills can be fought. The main thing is to be patient and include consciousness in the work.

It is easier to acquire bad and good habits, but this does not mean that you cannot get rid of them.

What will you need?

Time. You cannot make an action automatic and then eradicate it in a couple of seconds or hours.

Determined attitude.

All willpower.

Control over your own behavior.

Working on skills

The habit will not go away on its own. To do this, a person must surround himself the right conditions. Remove the irritant, the trigger, which may arouse the desire to repeat habitual actions.

A striking example: a person wants to eat less, but it is difficult for him to overcome himself. He is obliged to visit all confectionery shops and sweet shops, remove the basket of sweets from the table, and junk food from the refrigerator. You can ask your family to refrain from eating certain foods.

By refusing to buy junk food, a person begins to save money. Soon you may develop more useful habits - saving the amounts that were previously spent on groceries.

Constant and vigilant control over oneself. If you rely on someone, you may never get rid of bad habit. The brain must receive orders from a person in order to process them.

A simple notebook in which a person will write down all achievements can make the task easier. It will be a second reminder of the need to control yourself.

If an individual bites his nails, then after each time he must note the date of this process in a notebook. Day by day there will be fewer entries.

Formation of healthy habits in children

TO useful skills it is best to train in childhood. Parents should not only show positive example the younger generation, but also to ensure that the child develops the necessary traits in his character. Good and bad habits of children can be formed or eliminated quickly and painlessly.

For each right action a reward system should be developed in order to associate the skill with a pleasant association.

Good habits for children

Basic instincts that need to be developed from childhood:

Cleaning the bed should be developed from an early age by parents, and then reinforced by teachers in kindergarten.

Wash your hands after walking, using the restroom, and before eating. Mom or dad should wash their child’s hands themselves early stages his growing up.

Brush your teeth. You can come up with a game in which the baby himself wants to use a brush and toothpaste to save his white teeth from plaque.

Morning exercises. Accustom to physical culture The baby is needed from two years old. Exercises should be enjoyable and arouse interest. With age, this skill becomes quite difficult to develop. The school also encourages these healthy habits. 1st grade, in addition to physical education, actively spends health minutes 15-20 minutes after the start of the lesson.

Cleaning. Any child can do the simple steps of putting toys in a box. Thanks to this, he learns neatness, love of work, and responsibility.

When there is a class hour at school, good habits should be one of the topics of discussion. Teachers tell children how important it is to eat right and follow a daily routine. All this will allow the child to avoid bad influence from outside.