{"id":55770,"date":"2019-03-13T03:00:58","date_gmt":"2019-03-13T03:00:58","guid":{"rendered":"https:\/\/focusme.com\/?p=55770"},"modified":"2026-04-15T11:26:26","modified_gmt":"2026-04-15T10:26:26","slug":"how-to-get-rid-of-bad-habits","status":"publish","type":"post","link":"https:\/\/focusme.com\/fr\/blog\/how-to-get-rid-of-bad-habits\/","title":{"rendered":"How To Get Rid Of Bad Habits"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"55770\" class=\"elementor elementor-55770\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ae55746 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ae55746\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-937f837\" data-id=\"937f837\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a9fcbc7 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"a9fcbc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;,&quot;h4&quot;,&quot;h5&quot;,&quot;h6&quot;],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tTable of Contents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__a9fcbc7\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__a9fcbc7\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__a9fcbc7\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-140968c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"140968c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eabe189\" data-id=\"eabe189\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44ac50c elementor-widget elementor-widget-heading\" data-id=\"44ac50c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Understanding Habit Loops: How to Break Bad Habits Effectively<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5d7247 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5d7247\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c0e2f0\" data-id=\"7c0e2f0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-def701d elementor-widget elementor-widget-text-editor\" data-id=\"def701d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Quick recap\u2026.<\/strong><\/p><p style=\"text-align: justify;\">As you might remember, we recently discussed habits, how they work in our brains, and how we can <a href=\"https:\/\/focusme.com\/blog\/building-strong-and-powerful-habits\/\">create new habits<\/a> that will make us more productive.<\/p><p>Basically, it comes down to this:<\/p><p>You have a cue, which triggers you to perform the behaviour.<\/p><p>Then there is the behaviour itself, which is what you want to do on a regular basis.<\/p><p>Finally, there\u2019s the reward, which implants the desire to perform the behaviour in your brain.<\/p><p style=\"text-align: justify;\">Over time, the reward will create a \u2018craving\u2019, which will make you want to perform the behaviour. One good example is smoking. Even though nicotine isn\u2019t physically addictive (at least not in the same way drugs like heroin are), it\u2019s still very habit-forming.<\/p><p>This craving stays, even if you stop providing a reward at the end.<\/p><p style=\"text-align: justify;\">Last week, we discussed how you can use this knowledge to create new habits. This week, we\u2019ll look at habits from a different angle. More specifically, we\u2019re going to teach you <a href=\"https:\/\/focusme.com\/blog\/tiny-habits-review-hack-the-fogg-behavior-model\">how to get rid of old, bad habits<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e7f5cc8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e7f5cc8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-03c96ee\" data-id=\"03c96ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0468291 elementor-widget elementor-widget-heading\" data-id=\"0468291\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A Song of Booze and Fire: Breaking Free from Destructive Habits<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bed60a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bed60a3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2c46db7\" data-id=\"2c46db7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f5870b elementor-widget elementor-widget-text-editor\" data-id=\"2f5870b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">Unfortunately, habits have a downside. There are bad ones, and they can have nasty consequences. Some people get into the habit of drinking alcohol regularly. Others start smoking. Both of these habits are detrimental to your health. Drinking and smoking, over time, cause damage to your body and can lead to serious disease, such as liver damage, lung cancer, and psychological problems.<\/p><p>Just like with any habit, habitual smoking and drinking consists of a cue, a behaviour, and a reward.<\/p><p style=\"text-align: justify;\">The cue can be just about anything. Maybe it\u2019s when you feel a bit down, or every time you enter a bar, or just some time of day that tells your brain it\u2019s \u2018time to light up a smoke\u2019 or \u2018time to have a drink\u2019.<\/p><p>The behaviour is the smoking and drinking itself.<\/p><p>The reward is the high you feel from smoking a cigarette, or the blissful intoxication that being drunk makes you feel.<\/p><p>Wolverine, but with cigarettes<\/p><p style=\"text-align: justify;\">Over time, both smoking and drinking induce a craving, where merely the anticipation of the actual reward causes the \u2018neurological reward\u2019.<\/p><p>Once that happens, you\u2019ve got yourself a bad habit.<\/p><p style=\"text-align: justify;\">Now, the main question is: can you \u2018delete\u2019 bad habits from your brain, so there remains no trace of them in your basal ganglia?<\/p><p>Unfortunately, no.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ff6e6fc\" data-id=\"ff6e6fc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d90d6d9 elementor-widget elementor-widget-spacer\" data-id=\"d90d6d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-005dd0c elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"005dd0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"724\" height=\"718\" src=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/Smoke-Smoke-Smoke.png\" class=\"attachment-large size-large wp-image-520351\" alt=\"Smoke Smoke Smoke\" srcset=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/Smoke-Smoke-Smoke.png 724w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/Smoke-Smoke-Smoke-300x298.png 300w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/Smoke-Smoke-Smoke-150x150.png 150w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/Smoke-Smoke-Smoke-12x12.png 12w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1a4aaac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1a4aaac\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff03cee\" data-id=\"ff03cee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c95f68 elementor-widget elementor-widget-heading\" data-id=\"4c95f68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Alcoholics Stop Being Alcoholics<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9d1222f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9d1222f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e857c73\" data-id=\"e857c73\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0f2a80a elementor-widget elementor-widget-image\" data-id=\"0f2a80a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2-1024x768.jpeg\" class=\"attachment-large size-large wp-image-55773\" alt=\"A wide selection of liquor bottles displayed on a bar shelf\" srcset=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2-1024x768.jpeg 1024w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2-300x225.jpeg 300w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2-768x576.jpeg 768w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2-1000x750.jpeg 1000w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-2.jpeg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-178d886\" data-id=\"178d886\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-923123d elementor-widget elementor-widget-text-editor\" data-id=\"923123d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tUnfortunately, they don\u2019t.\n<p style=\"text-align: justify;\">This thought might be a depressing one, but once you\u2019re addicted to alcohol (which means that you\u2019ve made a habit of drinking), you will stay an alcoholic for the rest of your life. This is not a controversial opinion, it\u2019s more or less an established fact. Once an alcoholic, always an alcoholic.<\/p>\n<p style=\"text-align: justify;\">The repetition of a habit firmly enshrines it into your brain, and someone who has once been addicted to alcohol can\u2019t drink a single drop, because the risk of relapse is immense. If someone who has been sober for years suddenly has a beer at a barbecue, chances are big that they\u2019ll be downing entire bottles of whiskey every day by the end of the month.<\/p>\nOkay, I might be dramatizing a bit, but I\u2019m just trying to make a point: you can\u2019t delete habits from your brain.\n<p style=\"text-align: justify;\">But there are ways to work around this. Alcoholics Anonymous has gotten hundreds of thousands of people, if not millions, to stop drinking, so the question is: how do they do it?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6b0d6aa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6b0d6aa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0289147\" data-id=\"0289147\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ee736f2 elementor-widget elementor-widget-text-editor\" data-id=\"ee736f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: center;\"><a href=\"#modalPdf\" rel=\"modal:open\">Download this article as a PDF<\/a><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7b93518 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7b93518\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6198594\" data-id=\"6198594\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33d883f elementor-widget elementor-widget-text-editor\" data-id=\"33d883f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>They told me the devil would be attractive<\/p><p>It\u2019s simple: they talk about it.<\/p><p style=\"text-align: justify;\">In AA meetings, there are no special treatments or pills. There\u2019s no methadone, and there are no electroshocks. All they do is talk. And it works.<\/p><p style=\"text-align: justify;\">You see, it\u2019s what they talk about that is important. In AA, people discuss why they started drinking, and what makes them drinking, and how drinking makes them feel. Notice anything here?<\/p><p style=\"text-align: justify;\">In essence, they gain insight in the cues, the behaviours and the rewards of their habitual drinking. AA also serves as a social replacement to \u2018hanging out with your buddies in the local bar\u2019. Instead of going to a place where everybody is supposed to drink, they go to a place, where it\u2019s the opposite: nobody is supposed to drink there.<\/p><p style=\"text-align: justify;\">So when it\u2019s Friday or Saturday evening (the cue), instead of going to the bar (the behaviour) for social contact (the reward), they replace the bar with an AA meeting.<\/p><p>The cue and rewards are kept, it\u2019s only the behaviour that changes.<\/p><p>That is why:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79931af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"79931af\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9e62441\" data-id=\"9e62441\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0d7c9ed elementor-widget elementor-widget-heading\" data-id=\"0d7c9ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">You Can\u2019t Extinguish a Bad Habit. You Can Only Change It.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dfd01f1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfd01f1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0a734a4\" data-id=\"0a734a4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-414b6da elementor-widget elementor-widget-text-editor\" data-id=\"414b6da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">By keeping the same cue and reward, but substituting the behaviour, you can trick your brain into getting rid of a bad habit, without actually \u2018removing\u2019 it.<\/p><p><strong>So, to summarize:<\/strong><\/p><ul><li>USE THE SAME CUE<\/li><li>USE THE SAME REWARD<\/li><li>CHANGE THE ROUTINE<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-75e634c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75e634c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bceb973\" data-id=\"bceb973\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2bce99 elementor-widget elementor-widget-heading\" data-id=\"e2bce99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bad Habits in the Digital Age<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a637baa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a637baa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c4b24e7\" data-id=\"c4b24e7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-88bcba2 elementor-widget elementor-widget-text-editor\" data-id=\"88bcba2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">These days, smoking and drinking aren\u2019t necessarily the most common bad habits anymore. The negative consequences of tobacco use are known far and wide, and cigarettes have lost the aura of \u2018cool\u2019 that they have enjoyed in past decades. Finding pictures of musicians and movie stars with a smoke in their hand is actually hard to do these days. And every year, the number of people that smoke cigarettes drops..<\/p>\n\n<p style=\"text-align: justify;\">Fair enough, alcohol use is still a common thing, but then again, more and more people are becoming more conscious of their health in general.<\/p>\n\n<p style=\"text-align: justify;\">But there are new addictions on the horizon, that have made their introduction with the rise of the internet. These days, people are more likely to be addicted to checking their smartphone, hanging out on Facebook, Instagram, or venting their paragraph-long opinions on Twitter.<\/p>\n\n<p style=\"text-align: justify;\">Instead of gorging on fast food, we gorge on YouTube videos, checking out one after the other, clicking through to find new music clips, movie trailers, video blogs and playthroughs of video games.<\/p>\n\n<p style=\"text-align: justify;\">We don\u2019t have to go all the way to the store to buy a new video game anymore. Just open Steam, click a few times, and you\u2019re good to go.<\/p>\n\n<p style=\"text-align: justify;\">We also have access to a nearly unlimited amount of TV shows on Netflix, and a more or less unlimited amount of music through Spotify. It used to be that you had to wait a day or a week for a new episode of your favorite show. Today, you can just watch the entire season in one go. After that, you can do the same with hundreds of other shows.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eabd1e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eabd1e1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-226ba41\" data-id=\"226ba41\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aa402b3 elementor-widget elementor-widget-heading\" data-id=\"aa402b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Digital Addiction and Its Impact: Breaking Free from Screen-Driven Habits<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-866d911 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"866d911\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c54ebbc\" data-id=\"c54ebbc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9333f3f elementor-widget elementor-widget-text-editor\" data-id=\"9333f3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">Desktop, laptop, tablet, smartphone. Wherever you are, at any time of day, you\u2019re able to expose yourself to the whole range of <a href=\"https:\/\/focusme.com\/blog\/how-to-break-bad-digital-habits-without-quitting-technology\/\">digital habits<\/a>, high rewards included.<\/p><p style=\"text-align: justify;\">But above all, there\u2019s the number one offender: internet pornography. In the past we never had the massive amount of exposure to lots of naked women (or men), let alone the extreme stuff that goes on in some of the videos that you can find online. We\u2019ve grown so accustomed to this extreme stuff that it\u2019s become hard to get aroused by normal looking people and by normal situations.<\/p><p style=\"text-align: justify;\">Watching porn is possibly the worst and most unhealthy habit that you can acquire through computer use. Science has documented that frequent porn use can lead to:<\/p><ul><li>Depression<\/li><li>Erectile dysfunction<\/li><li>Poor real-life relationships<\/li><li>Reduced self-esteem<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4033cc3\" data-id=\"4033cc3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d2d317e elementor-widget elementor-widget-spacer\" data-id=\"d2d317e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85c354f elementor-widget elementor-widget-image\" data-id=\"85c354f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3-1024x683.jpeg\" class=\"attachment-large size-large wp-image-55774\" alt=\"Modern workspace setup with a desktop\" srcset=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3-1024x683.jpeg 1024w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3-300x200.jpeg 300w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3-768x512.jpeg 768w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3-1000x667.jpeg 1000w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-3.jpeg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6bb18cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6bb18cc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25f827b\" data-id=\"25f827b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-696aa00 elementor-widget elementor-widget-text-editor\" data-id=\"696aa00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">Porn (ab)use has actually gotten so bad that it has gotten it\u2019s own version of Alcoholics Anonymous, an online community called NoFap. And it\u2019s not a small subculture either. The Reddit NoFap community alone has over 400.000 active users, and lots of people report that their quality of life has massively improved once they have stopped watching porn.<\/p>\n<p style=\"text-align: justify;\">All of the above habits (but especially pornography) kill your productivity and cause you to miss out on life. All of them provide a constant barrage of massive novelty and reward, and keep you hooked to the screen.<\/p>\nSimply put: we\u2019re not addicted to smoking and drinking anymore. We\u2019re addicted to information.\n<p style=\"text-align: justify;\">And just like with tobacco, this comes with physical health consequences. Because you\u2019re sitting in your couch or behind your desk all the time, you\u2019re hardly ever moving throughout the day. Sitting is often called the new smoking, because it\u2019s been shown to increase the risk of heart disease, stroke, as well as diabetes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-683addc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"683addc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3c40379\" data-id=\"3c40379\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7cb195 elementor-widget elementor-widget-heading\" data-id=\"d7cb195\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Implement All of This in Daily Life<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0e163b7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0e163b7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53f7431\" data-id=\"53f7431\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-89afe1f elementor-widget elementor-widget-text-editor\" data-id=\"89afe1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">Most of the time, our bad habits are little things. Nonetheless, they can have a major impact on our life. They can wreck our productivity and stop us from realizing our true potential.<\/p><p style=\"text-align: justify;\">I can\u2019t list ALL possible bad habits, but I can show you a few common ones and some ideas on how to turn them into something positive.<\/p><p style=\"text-align: justify;\">Snacking on junk food: If you\u2019re feeling bored or down, it\u2019s common to get some snacks out of the cupboard and stuff yourself. Once you\u2019ve made snacking a habit, it can be hard to quit. One simple solution is just to keep eating snacks, but replace the M&amp;M\u2019s with a piece of fruit, a handful of olives or chocolate with 80% cocoa (which is a lot healthier). You could also eat protein bars instead of Snickers or Mars. Although protein bars are still considered junk food, they\u2019re not nearly as bad as other candy bars, and they\u2019re much less fattening.<\/p><p style=\"text-align: justify;\">Spending the entire evening behind your computer: We get it. It\u2019s fun watching cat videos on YouTube, checking out your favorite streamer on Twitch, or playing video games. You need something to fill your evenings with. Nevertheless, sitting behind a screen at night isn\u2019t very healthy and can seriously mess with your sleep. So, do this. First, set up some scheduled breaks in FocusMe, to prevent you from getting on your computer the entire evening. Then find another routine. Read a book, do some creative work or spend time with your friends and family. If you\u2019re unsure where to start, learn from the <a href=\"https:\/\/focusme.com\/blog\/secrets-of-high-achievers-daily-routines-that-actually-work\/\">daily routines that actually work<\/a> for high achievers. Lots of options to create habits that are infinitely more fulfilling than staring at a screen.<\/p><p>Eat all the olives you want, your heart will thank you later<\/p><p style=\"text-align: justify;\">Watching Netflix as a study break: Imagine, you\u2019re studying for your exams. You\u2019ve just studied for two hours in a row. Sure, you\u2019ve earned a quick break. Now, a lot of students will turn on their TV\/laptop and binge watch their favorite TV show. A better habit would be to change your routine from watching TV to going for a walk. It\u2019s healthier, you\u2019ll feel better, your mind gets some real rest, and you\u2019re not likely to extend your walk to three hours like you would when watching television.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0d8e853 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0d8e853\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0f4183b\" data-id=\"0f4183b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-004d697 elementor-widget elementor-widget-image\" data-id=\"004d697\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4-1024x683.jpeg\" class=\"attachment-large size-large wp-image-55775\" alt=\"mediterranean olive appetizer plate\" srcset=\"https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4-1024x683.jpeg 1024w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4-300x200.jpeg 300w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4-768x512.jpeg 768w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4-1000x667.jpeg 1000w, https:\/\/focusme.com\/wp-content\/uploads\/2019\/03\/word-image-4.jpeg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-e68e880\" data-id=\"e68e880\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-be65064 elementor-widget elementor-widget-text-editor\" data-id=\"be65064\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">Checking your e-mail all the time: E-mail is very habit forming. It starts small. You check if anyone has sent you a message. Then you subscribe to a few newsletters. Over time, you start opening your e-mail whenever you see the icon on your screen (that\u2019s probably your cue), as we tend to get mails at every hour of the day. First of all, we advise you to use the <a href=\"https:\/\/focusme.com\/\">FocusMe<\/a> e-mail limiter, which limits the amount of time you\u2019re able to start your e-mail. Once you\u2019ve done that, replace e-mail with something more productive. You could also make sure your e-mail link is hard to find, so the cue is out of sight.<\/p><p style=\"text-align: justify;\">Drinking too much coffee\/caffeinated drinks: Although coffee has a ton of health benefits, there\u2019s such a thing as too much. A daily overdose of caffeine will wreck your sleep and send your heart rate skyrocketing. If you want to <a href=\"https:\/\/focusme.com\/blog\/use-coffee-to-optimize-your-productivity\/\">use coffee to optimize your productivity<\/a>, drink a few cups in the morning, but replace the others with a variety of herbal teas. My favorite is rooibos. Ginger tea is also great. Decaf coffee is disgusting, so only use that as a last resort.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a52ca0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a52ca0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bdeab11\" data-id=\"bdeab11\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d5b174 elementor-widget elementor-widget-heading\" data-id=\"2d5b174\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ba41fd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ba41fd2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2ad9201\" data-id=\"2ad9201\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-324a4f1 elementor-widget elementor-widget-text-editor\" data-id=\"324a4f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">We all have bad habits, but as you can see, it\u2019s possible to get rid of them and even transform them into positive behaviours. The most important thing to do is to first do some quiet introspection: what triggers your bad behaviour, and what is so rewarding about it? Without figuring out the cue and the reward, it will be hard for you to be able to change your bad habits.<\/p><p style=\"text-align: justify;\">Once you\u2019ve figured out the components of your bad habit, figure out a new behaviour to replace it. And really try to find something that has the potential to change your life in a major way.<\/p><p>Habits are powerful, because we are what we do.<\/p><p>So do the right thing.<\/p><p>All the best,<\/p><p>Jon<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-13a83c8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"13a83c8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8dde042\" data-id=\"8dde042\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9bdb996 elementor-align-center buttom_home button_margin-mobile elementor-widget elementor-widget-global elementor-global-124151 elementor-widget-button\" data-id=\"9bdb996\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjUxNzExNCIsInRvZ2dsZSI6ZmFsc2V9\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET STARTED NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1706bf7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1706bf7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aa92152\" data-id=\"aa92152\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2090010 elementor-widget elementor-widget-heading\" data-id=\"2090010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAQs (Frequently Asked Questions)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d0a620 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d0a620\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-15afaec\" data-id=\"15afaec\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba4e0ac elementor-widget elementor-widget-accordion\" data-id=\"ba4e0ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1951\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1951\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can bad habits be completely eliminated?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1951\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1951\"><p>Not exactly, bad habits are deeply wired into your brain, so they cannot be fully erased, but they can be replaced with better behaviours.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1952\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-1952\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">What is the best way to break a bad habit?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1952\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-1952\"><p>The most effective method is to replace the bad habit with a positive alternative while keeping the same trigger and reward structure.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1953\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-1953\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Why do bad habits keep coming back?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1953\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-1953\"><p>Bad habits often return because the triggers remain present and the brain remembers the reward, making relapse easier without proper replacement strategies.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1954\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-1954\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How can I identify my bad habit triggers?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1954\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-1954\"><p>Pay attention to when and why the habit occurs. Triggers are often linked to specific times, emotions, environments, or routines that prompt the behaviour.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1955\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-1955\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Should I remove triggers to break bad habits?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1955\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-1955\"><p>Yes, removing or reducing triggers makes it easier to avoid falling back into the habit, especially in the early stages of behaviour change.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1956\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-1956\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How important is having a replacement habit?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1956\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-1956\"><p>It is essential. Without a replacement, your brain will naturally return to the old behaviour since it still seeks the same reward.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1957\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-1957\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can small changes really help break bad habits?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1957\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-1957\"><p>Yes, taking small, manageable steps makes the process less overwhelming and increases the chances of long-term success.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1958\" class=\"elementor-tab-title\" data-tab=\"8\" role=\"button\" aria-controls=\"elementor-tab-content-1958\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How do rewards help in changing habits?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1958\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"region\" aria-labelledby=\"elementor-tab-title-1958\"><p>Rewards reinforce positive behaviour and give you motivation to continue, making it easier to stick to new habits over time.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1959\" class=\"elementor-tab-title\" data-tab=\"9\" role=\"button\" aria-controls=\"elementor-tab-content-1959\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">What should I do if I relapse into a bad habit?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1959\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"9\" role=\"region\" aria-labelledby=\"elementor-tab-title-1959\"><p>Relapse is part of the process. Instead of giving up, learn from what triggered it and adjust your strategy to avoid the same situation again.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-19510\" class=\"elementor-tab-title\" data-tab=\"10\" role=\"button\" aria-controls=\"elementor-tab-content-19510\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How long does it take to replace a bad habit?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-19510\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"10\" role=\"region\" aria-labelledby=\"elementor-tab-title-19510\"><p>There is no fixed timeline, as it varies from person to person, but consistency and repetition are key to forming lasting behavioural change.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Table of Contents Understanding Habit Loops: How to Break Bad Habits Effectively Quick recap\u2026. As you might remember, we recently discussed habits, how they work in our brains, and how we can create new habits that will make us more productive. Basically, it comes down to this: You have a cue, which triggers you to [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":55776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,8],"tags":[75,76,10],"class_list":["post-55770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits","category-productivity","tag-bad-habits","tag-good-habits","tag-productivity"],"_links":{"self":[{"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/posts\/55770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/comments?post=55770"}],"version-history":[{"count":9,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/posts\/55770\/revisions"}],"predecessor-version":[{"id":520379,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/posts\/55770\/revisions\/520379"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/media\/55776"}],"wp:attachment":[{"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/media?parent=55770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/categories?post=55770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/focusme.com\/fr\/wp-json\/wp\/v2\/tags?post=55770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}