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How to Track Negative Habits

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

Release Date: 07/31/2020

Not on the Path? show art Not on the Path?

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"It doesn't matter how slowly you go, just do not stop just do your best to STAY ON THE PATH."

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The Path! show art The Path!

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"It doesn't matter how slowly you go, just do your best to STAY ON THE PATH."

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John Assaraf and the 9th Annual Brain-A-Thon show art John Assaraf and the 9th Annual Brain-A-Thon

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"I'm not the smartest or dumbest person in the room, but I am the one that's willing to do whatever it takes to upgrade my mindset and my skill set." ~John Assaraf

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The Quest! show art The Quest!

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"The greatest adventure you can ever take is to live the life of your dreams." Oprah Winfrey

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Receiving show art Receiving

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

Is it truly better to give than to receive?

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Why Set Goals? show art Why Set Goals?

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"People are not lazy. They simply have impotent goals—that is, goals that do not inspire them."

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Hightest Value Habits show art Hightest Value Habits

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"The highest value habits are the ones that yield the greatest results relative to your most important goals and ideals."

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Consequences show art Consequences

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"Time and consequences go hand in hand."

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Guarantees! show art Guarantees!

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

"If you want a guarantee, buy a toaster." ~Clint Eastwood

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Constructs show art Constructs

Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

Why do we construct so many obstacles in our lives?

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"A nail is driven out by another nail. Habit is overcome by habit." ~Desiderius Erasmus

The first answer is provided by Desiderius' insightful comment above, rather than tracking a negative habit one should focus on building a new, positive habit in its place.

For instance, if you wanted to stop and/or reduce your beer consumption, you should focus on tracking your water or other beverage consumption. Or, you might even substitute a non-alcoholic beer and track that.

The problem is when you focus your attention on a negative habit by tracking it, you tend to reinforce the thoughts and emotions related to the negative habit. For instance, if you are told not to think about a pink elephant, the very first thing you will do is think of a pink elephant. Your mind and subconscious tends to ignore the concept of negatives.

By focusing on a new, positive habit your attention and energy are set upon building a new positive habit which will replace the negative habit.

The other effective way is to weaken a negative habit's habitstrength. By following PARR Plan, Act, Record & Reassess and instead of using the "minimum success criteria" use a "maximum success criteria".

When trying to lower habitstrength the core idea is to establish a maximum or threshold not to exceed for your target day. Over time, by lowering the "maximum success criteria" the habitstrength weakens. For instance, the first two or four week tracking period you might allow yourself up to 7 cigarettes per target day and the second tracking period you might then lower the threshold to 5 cigarettes per target day.

For each subsequent tracking period the maximum success criteria is lowered for each target day and over time the habitstrength decreases.

Enjoy the episode!

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New listeners: By texting the word "HABITS" to the mobile phone number "33444" you will instantly receive your "hack"/habit tracker/habit development template, or you can download it here: thehabitfactor.com/templates.

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TOOLS/BOOKS WE RECOMMEND:

Bucket List PRO (iOS app) iTunes
Grab your FREE copy of As a Man Thinketh (PDF) right here:
As a Man Thinketh

The 3 C's of SucCcess (Mitch W. Steel)

The Psychology of Achievement (Brian Tracy)

The Power of Positive Thinking (Norman Vincent Peale)

The Magic of Thinking BIG! (David Schwartz)

Think & Grow Rich (Napoleon Hill)

The Success Principles (Jack Canfield)

Getting Things Done! (Allen's Great Book!)

TRELLO!

**HABIT FACTOR RESOURCES!!**

The New HabitXP Planner!

(FREE! The Habit Factor's Tracking Template)

The Habit Factor® (website: BLOG, tips, tools and other resources)

The Habit Factor® Book (Amazon Kindle)

The Pressure Paradox® Book (Amazon Kindle)

The Habit Factor app (iOS, Android)

The Pressure Paradox™

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Free Webinar: (Mini Course) Focus & Discipline

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