Behavior Hacking

What are some of the best hacks for unwanted behaviors like procrastination, self-sabotage, etc?


Comments

  • Meditation works wonders on everything psychological.


  • I have found yoga to be very useful in getting rid of bad habits 


    Indomitable- when you break you get right back up

  • StevoStevo Upgrade in Progress

    Get a thick rubber band and put it around your wrist. Every time you notice yourself doing the negative behaviour, snap the band.


  • I have some similar issues. I first started trying to incorperate some meditation whenever I have time, and I have a hypnosis video with visualisation and that and has positive reinforcement elements to it. It helps but it is not immediate for me - i have to work at it


     


    I have been diagnosed with severe depression and anxiety issues which results in a lot of bad self-talk, fear of rejection and strange people pleasing manifestations.


     


    I am about to embark on a course of visits with a psychologist who utilises EEG neurofeedback so hopefully this will help as well.




  • Get a thick rubber band and put it around your wrist. Every time you notice yourself doing the negative behaviour, snap the band.




     


    That is actually quite clever.

  • StevoStevo Upgrade in Progress

    Thanks, not my idea though. Have a look at this article, I'm sure there are plenty more: http://www.selfgrowth.com/articles/The_Rubber_Band_Technique.html


     


    I've read elsewhere that a habit takes around 21 days to form, so I'd guess it might work the other way as well.




  • I bet you there's a link there that ties to the reaction time issue you were mentioning in your other post, to much backround noise.


     




     


     


    I think you are probably right as well - indeed most of my practise I have trouble being fast because I cannot just "be in the moment" (an external analysis from a coach of my problem)


     


    Ironically I do best in competitions where my mind compeltely changes - i tend to be able to completely focus and although I am not actively thinking at all, I am much more responsive.


     


    Although this is the case , to improve competition play it is useful to be able to reach that same kind of focus at training. Instead, like you said, there is too much noise and I start to get anxious about how little progress I am making and into the downward spiral we go.



  • Get a thick rubber band and put it around your wrist. Every time you notice yourself doing the negative behaviour, snap the band.




     


    Haha I've been doing that for a few weeks! It first started as a "complaint free" band. Then i decided to take it a couple steps further. Sometimes I forget that I did something negative and won't snap it. Gotta work on being more assertive with it. But so far it's definitely helped me become more mindful of bad behaviors.

  • Pommodoro Technique - superb procrastination cure
  • "Magic Dots" similar to Pommodoro, but I like better... 6 min increments good for us .. ADD types..


     


    http://blog.sethroberts.net/2012/07/04/magic-dots-quasi-reinforcement-helps-get-things-done/


  • "The Power of Habit" is a good book you should check out.


  • The best hack for reducing/eliminating a problem behavior or increasing/adding a goal behavior is to create a Personal Change Project using the evidence-based method of Positive Behavior Support. Once you understand the process you can hack any behavior. It's not a magic pill. It takes work (I'm studying applied behavior analysis and I use it personally and professionally on a daily basis) but it will produce measureable results. www.bxhacks.com is hosting a free tutorial on how to use this behavior change method. Check it out. Best of luck.
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