essay about bad health habits

Essays About Bad Habits: 5 Essays Examples and Writing Prompts

Writing about bad habits poses an interesting topic; to help with your essays about bad habits, read our top essay examples and writing prompts below.

Many people tend to discount their bad habits as small. They get blinded to their life-shattering and long-term effects because they don’t think of it as a “big deal,” they get blinded to their life-shattering and long-term effects. 

Whether smoking or procrastination, these habits are detrimental to our quality of life. Many people don’t realize how detrimental these habits can be until they create more significant problems in their lives.

Writing about bad habits and how to kick them will create an engaging, compelling, and thought-provoking essay. Read on to see the best examples of essays about bad habits and 8 intriguing writing prompts.

1. Weekly Reflections – The Ordeal of Breaking Bad Habits by Steven Lawson

2. how to break a bad habit and replace it with a good one by james clear, 3. how bad habits form (and why they’re so difficult to break) by ian kan, 4. break your bad habits by amy novotney, 5. 5 bad business habits you need to stop immediately by dylan ogline, 8 prompts on writing essays about bad habits, 1. causes of bad habits, 2. how bad habits take a toll on the health, 3. getting past the challenge of changing bad habits, 4. how to know if a habit is bad or good, 5. does stress drive us to form bad habits, 6. are bad habits contagious learn how to avoid adopting them, 7. american habits that are considered weird or bad habits in other cultures, 8. understanding the time it takes to break a bad habit.

“Our external realities are always tied to and flow out of our interior/spiritual core. Change occurs first at one’s core and then manifests itself on the surface, not the other way around.”  

Lawson uses a spiritual approach to understand bad habits, including how they’re formed and how to get rid of them. He delved into his difficulties with transforming his bad habits and wrote about how he perceived his bad habits as a behavioral reaction to a problem.

“You can teach yourself new and healthy ways to deal with stress and boredom, which you can then substitute in place of your bad habits.”

Clear’s take on bad habits is that they are methods of dealing with stress and boredom. After explaining the formation of habits from stress and boredom, he provides methods and tips for replacing them with good habits. Clear also included examples that his readers can easily relate to.

“Of course, you might feel guilty, but the goal is to be aware of those bad habits and how often they happen. Then from there, you can hatch a plan to break those habits.”

Ian Kan’s essay on bad habits dives into the psychology behind habit formation, including the various stages. After this in-depth look, he offers various methods of transforming bad habits into good ones.

“Self-motivation is best sustained by having a clear, long-range goal that can be broken down into a series of specific, attainable smaller goals to guide one’s efforts along the way.”

Novotney’s essay focuses on the top ten habits that grad students have that prevent them from gaining further academic success. She emphasizes how these habits keep students from making it through graduate school. On top of listing a good number of commonly practiced bad habits among students, she also included solutions for fixing and correcting them.

“But with each habit I shed, my prospects got brighter. When I shed all five, my agency was on track to becoming the seven-figure business it is today.”

Ogline takes bits and pieces from his experience as a business owner to write his essay on bad habits. He also provides business smarts and wisdom for readers of his essay, whether they’re simply interested in the essay or fellow entrepreneurs.

Consider the essay ideas and topics we’ve listed below if you’re more interested in writing your essays about bad habits.

Understand why bad habits exist or how they form by reading and writing about them. Use this essay writing opportunity to talk about how certain actions, situations, or emotions may lead to the formation of some bad habits.

Like stress, bad habits can worsen a person’s health. This essay focuses on the harm bad habits may cause to a person’s physical or mental health. You can even include how bad habits caused by stress can stress a person even more.

This idea will drive you to consider how difficult it is to get out of a habit cycle. When you choose to write about this topic, ensure you research the different methods of effectively dropping bad habits for different kinds of people. It gives immense help if you’ve already experienced how hard it is to break a bad habit. 

Figure out how to write a narrative essay to better share your story.

Sometimes, a habit lies in the gray area. It can be good in certain situations and bad at other times. Thus, it’s helpful to figure out how detrimental or beneficial a habit is. Consider including a habit’s effects in the short and long term.

Bad habits can form from many things, including stress. This essay prompt encourages you to read about how stress can create bad habits in a person. For example, drinking alcohol can become a way for someone to cope with stress from work or family pressure. Then, consider other forms of bad habits and how stress might have a hand in encouraging their formation.

Like diseases, bad habits can spread from person to person. In extreme cases, bad habits can even affect entire nations. Think about the bad habits you’ve gotten from being around or observing other people. You can also apply this essay to fictional works wherein the characters start adopting each other’s bad habits. It provides a good study on how bad habits can

What you may see as a bad habit can be good in a different culture. A famous example is slurping noodles loudly in East Asian countries. Loud slurping is unpleasant and rude in the West, but it’s a sign of appreciation for the food in East Asia. Research other habits that create cultural divides and discuss the different ways people view them, whether negatively or positively.

Let’s say you’re ready to break a bad habit. The challenge is to endure until you’ve gotten rid of it or changed it into a good one. This essay idea is a perfect topic for people who have tried breaking several bad habits and want to write about the experience. Use this essay topic to explore why some bad habits took longer to stop and how difficult it has been to break them.  

Get more writing ideas from our informative essay topics list for students.   

Maria Caballero is a freelance writer who has been writing since high school. She believes that to be a writer doesn't only refer to excellent syntax and semantics but also knowing how to weave words together to communicate to any reader effectively.

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​ 7 Bad Health Habits and How to Break Them

Usher out your old ways and welcome in some new, healthier routines.

Michelle Crouch,

We all have bad habits we would like to change. Whether it’s snacking too much or skimping on sleep, vices can be hard to kick once they become routines hardwired into our brains.

Identifying a bad habit is the first step toward improving your health and well-being, experts say, but motivation alone is not always enough.  Research reveals  that you’re most likely to be successful in changing your habits if you set small but specific goals, redesign your environment and replace a bad habit with a better-for-you substitute.

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What does that look like for a specific habit you want to break? Here are some common bad habits and advice from experts on each:

1. Bad habit: Sitting too much

Why it’s dangerous : Research shows that prolonged sitting increases your risk of cardiovascular disease, obesity, diabetes, cancer and other health problems.

The more time you spend sitting, the higher your risk of an early death. A  2017 study  that tracked the activity levels of 7,985 adults over age 45 found that those who had the greatest amount of sedentary time had almost double the mortality risk of those who spent less time sitting.

Surveys show the amount of time Americans spend sitting has been increasing, and older adults sit for an average of  six hours a day .

How to stop:

• Set a timer:  Set an alarm on your cellphone as a reminder to get up and move every half-hour or hour, suggests Catherine Jankowski, an exercise physiologist and associate professor in the college of nursing at the University of Colorado. When you’re watching TV, make it a point to march in place or do a few squats during commercial breaks. A  study published in 2015  found that trading two minutes of sitting for two minutes of light activity each hour lowered the risk of death by about 33 percent.
• Try a fitness tracker:  A smart watch  is a good tool because it tracks all your activity over the course of a day, whether you’re walking from a distant parking spot or moving inside your house. Trackers can also be motivating because you can work toward specific goals such as steps per day, Jankowski says.
• Tie physical activity to something you enjoy:  Listen to a podcast or audiobook while you walk, or invite a friend to join you for a daily stroll. If you like volunteering, look for an opportunity that includes movement, whether it’s pushing the book cart at a hospital, walking dogs at the animal shelter or picking up trash along roads.

2. Bad habit: Snacking nonstop

Why it’s dangerous:  Snacking in and of itself is not necessarily bad for your health, says nutritionist Sandra Arévalo, a spokeswoman for the Academy of Nutrition and Dietetics. It depends how often you snack, how much you eat and  what you’re snacking on .

Unfortunately, a  2021 survey  found that most Americans choose sugar- or salt-laden snacks, the most popular choices being potato chips (56 percent), chocolate (55 percent) and candy (45 percent). The average number of snacks consumed per day has doubled in the past 30 years. Studies show the more snacks you eat, the higher your calorie consumption.

• Watch your portions:  If you tend to mindlessly grab handfuls of chips from a family-size bag or box, you’re probably eating more than you realize, Arévalo says. Measure out one serving at a time into a small container and put the rest away. Try to be mindful as you eat, focusing on the flavor, taste and quality of the snack.
• Make it easy to grab a healthy substitute:  Have preportioned bags of nuts, yogurt, cheese sticks and cut-up veggies or fruit within easy reach. Keep unhealthy snacks out of the house, or put them on a high shelf or in the back of the pantry where they are harder to get to.
• Drink a glass of water first:  People often confuse thirst with hunger, so challenge yourself to down a glass of water before consuming any snack.
• Distract yourself:  Are you really hungry or just bored or stressed? Instead of eating, try taking a quick walk, journaling or doing your nails. “Get busy with something,” Arévalo says. “Once you do that, the need to eat may go away.”

3. Bad habit: Eating too much sugar

Why it’s dangerous:  A high-sugar diet is associated with a higher risk of heart disease, liver disease, kidney disease, cancer and diabetes. Newer research shows a link to mental health and brain function, says Uma Naidoo, a nutritional psychiatrist at Harvard and author of  This is Your Brain on Food .

The American Heart Association recommends no more than 9 teaspoons of added sugar per day for men and 6 teaspoons per day for women. The average U.S. adult eats about  17 teaspoons of sugar each day , almost double the limit for men and triple the limit for women.  

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  How to stop:

• Watch for hidden sugars:  Check the grams of added sugar on nutrition labels and track how much sugar you eat in a day, Naidoo says. Women should aim for no more than 24 grams (6 teaspoons). For men, it’s 36 grams (9 teaspoons). Sugar is often added to savory foods you wouldn’t expect, such as ketchup, salad dressings, pasta sauces, crackers and pizza.
• Reach for fruit:   The next time you have a sweet tooth, go for a mandarin orange, mango or pineapple before you grab a sugar-sweetened treat, Arévalo suggests. “Fruit still tastes sweet, but it provides some vitamins and fiber,” she says. 
• Sweeten foods yourself:  Flavored foods such as oatmeal and yogurt are loaded with sugar. Instead, buy plain yogurt or oatmeal, and add fresh or frozen fruit, unsweetened applesauce or even a drizzle of honey or pure maple syrup. Flavored coffee drinks can also pack a sugar load; a better option is to start with an unsweetened latte and add your favorite sweetener.

4. Bad habit: Drinking too much

Why it’s dangerous:  Although most experts say it’s fine to enjoy a glass of wine with dinner, excessive drinking is tied to health conditions including high blood pressure, heart and liver disease, stroke and  cancer . Too much alcohol can cause depression, anxiety and sleeplessness, and it weakens your immune system. The Centers for Disease Control and Prevention defines “ heavy drinking ” as eight or more drinks per week for women and 15 or more per week for men.

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• Set specific limits:  Try designating one or two alcohol-free days, or set a goal to drink only on weekends. Limit yourself to a specific number of drinks  per day. Write your goals down and track how well you’re meeting them, Arévalo says. If you find yourself constantly making excuses to drink anyway, ask a friend, family member or health professional for support.
• Pace yourself:  Sip your drink slowly, and have a glass of water or sparkling water after each alcoholic drink, Naidoo advises. That will help keep you from getting dehydrated and slow you down so you’re not drinking continuously. You can also choose lower-alcohol alternatives or drinks that are more diluted. Never drink on an empty stomach.
• Change your routine:  Many people drink when they’re bored, stressed or sad, Naidoo says. Before you reach for a drink, reflect on what’s prompting the urge. Then consider whether another activity could be a healthier alternative, whether it’s meditation, taking a brisk walk or calling a friend for support.

5. Bad habit: Not getting enough sleep

Why it’s dangerous:  Lack of sleep has been linked to a raft of health problems, including obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health and early death. Some studies have shown people who get less sleep are at greater risk of cognitive decline .

The biological changes that come with age can make it harder to fall asleep and stay asleep, but older adults should aim for seven to nine hours of sleep per night, says Michael Breus, a clinical psychologist and sleep specialist.

• Refrain from napping, especially late in the day:  A nap burns off the chemicals in your brain that tell you to go to sleep, says Bradley Vaughn, a sleep expert and professor of neurology at the University of North Carolina School of Medicine. “An occasional nap here and there for 10 or 15 minutes is OK, but if you’re having trouble sleeping at night, get up and go for a walk during the time when you normally nap,” he suggests.
• Consider your medications:  Ask your doctor if a medication could be disrupting your sleep. “Try to make sure medicines that may be sedating are more loaded toward nighttime and medicines that are more alerting are more loaded toward the morning,” Vaughn says. “So many people take their water pill at night, and then they’re up seven times to pee. Of course they can’t sleep.”
• If you can’t sleep, get out of bed:  If you wake during the night, don’t lie there feeling anxious. Instead, Breus recommends getting out of bed and writing in a journal or walking quietly around the house, keeping the lights dim. “Some light movement can help get you ready for sleep without giving you too much energy,” he says.
• Maintain a consistent sleep schedule:  If you’re retired, you may not have a lot of structure to your day, but it’s still important to wake up and go to bed at the same time every day — even on weekends, Breus says. Avoid large meals, caffeine and alcohol within four hours of bedtime. If you still suffer from insomnia, Breus recommends trying behavioral cognitive therapy before turning to a sleep medication.

6. Bad habit: You take too many medications

Why it’s dangerous:  Although medications are designed to help us, the use of five or more drugs at a time , called polypharmacy, can be dangerous for older adults. Polypharmacy increases the risk of drug interactions and side effects, including falls and cognitive impairment, according to the National Institute on Aging.

Among the most concerning drugs are opioids such as oxycodone (OxyContin, Percocet) and hydrocodone (Vicodin), especially if they’re used long-term for chronic pain, says Padma Gulur, M.D., a pain medicine specialist at the Duke Pain Medicine Clinic in Durham, North Carolina.

Anti-anxiety drugs and sleep aids can also be risky, Gulur says, especially benzodiazepines (Xanax, Klonopin), which have been linked to car accidents and falls in older adults. Even over-the-counter drugs such as Benadryl, Advil and Tylenol can cause problems over time, Gulur says.

“Some people do need these drugs, but the goal should be the lowest effective dose for the shortest effective time,” Gulur says.

• Ask your doctor to review your medications. Many older adults take the same drugs for decades without question, Gulur says. Instead, sit down with your primary care doctor or pharmacist at least once a year (or ideally, even more frequently) and talk about each of your medications — why you’re taking it, whether there are safer ways to manage your symptoms and if it’s worth trying to go without.
• Try nondrug alternatives. Consider whether there’s a nonmedication way to try to treat your problem. Acupuncture, spinal manipulation, yoga, tai chi and progressive muscle relaxation have all been shown to help with chronic back pain. Or if you have anxiety, meditation, yoga or psychotherapy could help.  
• Read the medication guide or insert. Whether you’re taking a prescription or an over-the-counter drug, pay special attention to harmful interactions and side effects, keeping in mind that they may not affect you right away.

7. Bad habit: You worry too much

Why it’s dangerous: Worrying all the time puts your body in constant fight-or-flight mode, spiking your heart rate, raising your blood pressure and creating inflammation, says Amy Morin, a psychotherapist and author of 13 Things Mentally Strong People Don’t Do.

Over the long term, chronic stress has been linked to migraines, sleep problems, immune system suppression and a higher risk of stroke and heart attack.

• Schedule time to worry: Give yourself 15 minutes each day to think about all the things you’re worried about, Morin suggests. Maybe put it on the calendar. Anytime you start to feel stressed outside that time period, tell yourself it’s not the right time to worry. “It sounds absolutely ridiculous, but there is research that shows you can train your brain, and it works,” Morin says.
• Distract yourself. Ask yourself if what you’re worrying about is something you can control or something you can’t. If it’s something you can’t control (most often the case), remind yourself of that, then find something else to engage your mind. Maybe you write out the grocery list or start a crossword puzzle. Or make a call to a long-distance friend or family member.
• Consider professional help. If worrying affects your daily functioning or ability to enjoy life, consider finding a therapist, Morin says. Keep in mind that it doesn’t have to be a long-term commitment. Some patients just need one or two appointments to get some reassurance or an objective opinion, she says. Start your search for a therapist by asking friends for referrals and your health insurer for a list of in-network providers.

​ Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nation’s top consumer publications. Her work has appeared in  Reader’s Digest, Real Simple, Prevention, The Washington Post  and  The New York Times .

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How to break a bad habit

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Make it easier by taking a hard look at motive, modification, and mindset

We all have habits we’d like to get rid of, and every night we give ourselves the same pep talk: I’ll go to bed earlier. I will resist that cookie. I will stop biting my nails. And then tomorrow comes, we cave, and feel worse than bad. We feel defeated and guilty because we know better and still can’t resist.

The cycle is understandable, because the brain doesn’t make changes easily. But breaking an unhealthy habit can be done. It takes intent, a little white-knuckling, and some effective behavior modification techniques. But even before that, it helps to understand what’s happening in our brains, with our motivations, and with our self-talk.

We feel rewarded for certain habits

Good or bad habits are routines, and routines, like showering or driving to work, are automatic and make our lives easier. “The brain doesn’t have to think too much,” says Stephanie Collier, director of education in the division of geriatric psychology at McLean Hospital, and instructor of psychiatry at Harvard Medical School.

Bad habits are slightly different, but when we try to break a bad one we create dissonance, and the brain doesn’t like that, says Luana Marques, associate professor of psychology at Harvard Medical School. The limbic system in the brain activates the fight-flight-or-freeze responses, and our reaction is to avoid this “threat” and go back to the old behavior, even though we know it’s not good for us.

Often, habits that don’t benefit us still feel good, since the brain releases dopamine. It does this with anything that helps us as a species to survive, like eating or sex. Avoiding change qualifies as survival, and we get rewarded (albeit temporarily), so we keep reverting every time. “That’s why it’s so hard,” Collier says.

Finding the reason why you want to change

But before you try to change a habit, it’s fundamental to identify why you want to change. When the reason is more personal — you want to be around for your kids; you want to travel more — you have a stronger motivation and a reminder to refer back to during struggles.

After that, you want to figure out your internal and external triggers, and that takes some detective work. When the bad-habit urge hits, ask when, where, and with whom it happens, and how you are feeling, be it sad, lonely, depressed, nervous. It’s a mixing and matching process and different for every person, but if you notice a clue beforehand, you might be able to catch yourself, Collier says.

The next part — and sometimes the harder part — is modifying your behavior. If your weakness is a morning muffin on the way to work, the solution might be to change your route. But environments can’t always be altered, so you want to find a replacement, such as having almonds instead of candy or frozen yogurt in lieu of ice cream. “You don’t have to aim for perfect, but just a little bit healthier,” Collier says.

This is an excerpt from an article that appears on the  Harvard Health Publishing website .

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Breaking Bad Habits

Why It’s So Hard to Change

If you know something’s bad for you, why can’t you just stop? About 70% of smokers say they would like to quit. Drug and alcohol abusers struggle to give up addictions that hurt their bodies and tear apart families and friendships. And many of us have unhealthy excess weight that we could lose if only we would eat right and exercise more. So why don’t we do it?

NIH-funded scientists have been searching for answers. They’ve studied what happens in our brains as habits form. They’ve found clues to why bad habits, once established, are so difficult to kick. And they’re developing strategies to help us make the changes we’d like to make.

“Habits play an important role in our health,” says Dr. Nora Volkow, director of NIH’s National Institute on Drug Abuse. “Understanding the biology of how we develop routines that may be harmful to us, and how to break those routines and embrace new ones, could help us change our lifestyles and adopt healthier behaviors.”

Habits can arise through repetition. They are a normal part of life, and are often helpful. “We wake up every morning, shower, comb our hair or brush our teeth without being aware of it,” Volkow says. We can drive along familiar routes on mental auto-pilot without really thinking about the directions. “When behaviors become automatic, it gives us an advantage, because the brain does not have to use conscious thought to perform the activity,” Volkow says. This frees up our brains to focus on different things.

Habits can also develop when good or enjoyable events trigger the brain’s “reward” centers. This can set up potentially harmful routines, such as overeating, smoking, drug or alcohol abuse, gambling and even compulsive use of computers and social media.

“The general machinery by which we build both kinds of habits are the same, whether it’s a habit for overeating or a habit for getting to work without really thinking about the details,” says Dr. Russell Poldrack, a neurobiologist at the University of Texas at Austin. Both types of habits are based on the same types of brain mechanisms.

“But there’s one important difference,” Poldrack says. And this difference makes the pleasure-based habits so much harder to break. Enjoyable behaviors can prompt your brain to release a chemical called dopamine A brain chemical that regulates movement, emotion, motivation and pleasure. . “If you do something over and over, and dopamine is there when you’re doing it, that strengthens the habit even more. When you’re not doing those things, dopamine creates the craving to do it again,” Poldrack says. “This explains why some people crave drugs, even if the drug no longer makes them feel particularly good once they take it.”

In a sense, then, parts of our brains are working against us when we try to overcome bad habits. “These routines can become hardwired in our brains,” Volkow says. And the brain’s reward centers keep us craving the things we’re trying so hard to resist.

The good news is, humans are not simply creatures of habit. We have many more brain regions to help us do what’s best for our health.

“Humans are much better than any other animal at changing and orienting our behavior toward long-term goals, or long-term benefits,” says Dr. Roy Baumeister, a psychologist at Florida State University. His studies on decision-making and willpower have led him to conclude that “self-control is like a muscle. Once you’ve exerted some self-control, like a muscle it gets tired.”

After successfully resisting a temptation, Baumeister’s research shows, willpower can be temporarily drained, which can make it harder to stand firm the next time around. In recent years, though, he’s found evidence that regularly practicing different types of self-control—such as sitting up straight or keeping a food diary—can strengthen your resolve.

“We’ve found that you can improve your self-control by doing exercises over time,” Baumeister says. “Any regular act of self-control will gradually exercise your ‘muscle’ and make you stronger.”

Volkow notes that there’s no single effective way to break bad habits. “It’s not one size fits all,” she says.

One approach is to focus on becoming more aware of your unhealthy habits. Then develop strategies to counteract them. For example, habits can be linked in our minds to certain places and activities. You could develop a plan, say, to avoid walking down the hall where there’s a candy machine. Resolve to avoid going places where you’ve usually smoked. Stay away from friends and situations linked to problem drinking or drug use.

Another helpful technique is to visualize yourself in a tempting situation. “Mentally practice the good behavior over the bad,” Poldrack says. “If you’ll be at a party and want to eat vegetables instead of fattening foods, then mentally visualize yourself doing that. It’s not guaranteed to work, but it certainly can help.”

One way to kick bad habits is to actively replace unhealthy routines with new, healthy ones. Some people find they can replace a bad habit, even drug addiction, with another behavior, like exercising. “It doesn’t work for everyone,” Volkow says. “But certain groups of patients who have a history of serious addictions can engage in certain behaviors that are ritualistic and in a way compulsive—such as marathon running—and it helps them stay away from drugs. These alternative behaviors can counteract the urges to repeat a behavior to take a drug.”

Another thing that makes habits especially hard to break is that replacing a first-learned habit with a new one doesn’t erase the original behavior. Rather, both remain in your brain. But you can take steps to strengthen the new one and suppress the original one. In ongoing research, Poldrack and his colleagues are using brain imaging to study the differences between first-learned and later-learned behaviors. “We’d like to find a way to train people to improve their ability to maintain these behavioral changes,” Poldrack says.

Some NIH-funded research is exploring whether certain medications can help to disrupt hard-wired automatic behaviors in the brain and make it easier to form new memories and behaviors. Other scientific teams are searching for genes that might allow some people to easily form and others to readily suppress habits.

Bad habits may be hard to change, but it can be done. Enlist the help of friends, co-workers and family for some extra support.

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How to Build Healthy Habits

It’s not about willpower. Good habits happen when we set ourselves up for success. Our new challenge will show you how.

By Tara Parker-Pope

We’re all creatures of habit. We tend to wake up at the same time each day, brush our teeth, have morning coffee and commute to work, following the same patterns every day.

So why is it so hard to form new healthy habits?

Behavioral scientists who study habit formation say that many of us try to create healthy habits the wrong way. We make bold resolutions to start exercising or lose weight, for example, without taking the steps needed to set ourselves up for success.

Here are some tips, backed by research, for forming new healthy habits.

Stack your habits. The best way to form a new habit is to tie it to an existing habit, experts say. Look for patterns in your day and think about how you can use existing habits to create new, positive ones.

For many of us, our morning routine is our strongest routine, so that’s a great place to stack on a new habit. A morning cup of coffee, for example, can create a great opportunity to start a new one-minute meditation practice. Or, while you are brushing your teeth, you might choose to do squats or stand on one foot to practice balance.

Many of us fall into end-of-the-day patterns as well. Do you tend to flop on the couch after work and turn on the TV? That might be a good time to do a single daily yoga pose.

Start small. B.J. Fogg, a Stanford University researcher and author of the book “Tiny Habits,” notes that big behavior changes require a high level of motivation that often can’t be sustained. He suggests starting with tiny habits to make the new habit as easy as possible in the beginning. Taking a daily short walk, for example, could be the beginning of an exercise habit. Or, putting an apple in your bag every day could lead to better eating habits.

In his own life, Dr. Fogg wanted to start a daily push-up habit. He started with just two push-ups a day and, to make the habit stick, tied his push-ups to a daily habit: going to the bathroom. He began by, after a bathroom trip, dropping and doing two push-ups. Now he has a habit of 40 to 80 push-ups a day.

Do it every day. British researchers studied how people form habits in the real world, asking participants to choose a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. The study, published in the European Journal of Social Psychology , showed that the amount of time it took for the task to become automatic — a habit — ranged from 18 to 254 days. The median time was 66 days!

The lesson is that habits take a long time to create, but they form faster when we do them more often, so start with something reasonable that is really easy to do. You are more likely to stick with an exercise habit if you do some small exercise — jumping jacks, a yoga pose, a brisk walk — every day, rather than trying to get to the gym three days a week. Once the daily exercise becomes a habit, you can explore new, more intense forms of exercise.

Make it easy. Habit researchers know we are more likely to form new habits when we clear away the obstacles that stand in our way. Packing your gym bag and leaving it by the door is one example of this. Wendy Wood, a research psychologist at the University of Southern California, says she began sleeping in her running clothes to make it easier to roll out of bed in the morning, slip on her running shoes and run. Choosing an exercise that doesn’t require you to leave the house — like situps or jumping jacks — is another way to form an easy exercise habit.

Dr. Wood, author of the book, “Good Habits, Bad Habits: The Science of Making Positive Changes That Stick,” calls the forces that get in the way of good habits “friction.” In one study, researchers changed the timing of elevator doors so that workers had to wait nearly half a minute for the doors to close. (Normally the doors closed after 10 seconds.) It was just enough of a delay that it convinced many people that taking the stairs was easier than waiting for the elevator. “It shows how sensitive we are to small friction in our environment,” said Dr. Wood. “Just slowing down the elevator got people to take the stairs, and they stuck with it even after the elevator went back to normal timing.”

Dr. Wood notes that marketers are already experts in reducing friction, inducing us to spend more, for example, or order more food. That’s why Amazon has a “one-click” button and fast-food companies make it easy to supersize. “We’re just very influenced by how things are organized around us in ways that marketers understand and are exploiting, but people don’t exploit and understand in their own lives,” she said.

Reward yourself. Rewards are an important part of habit formation. When we brush our teeth, the reward is immediate — a minty fresh mouth. But some rewards — like weight loss or the physical changes from exercise — take longer to show up. That’s why it helps to build in some immediate rewards to help you form the habit. Listening to audiobooks while running, for example, or watching a favorite cooking show on the treadmill can help reinforce an exercise habit. Or plan an exercise date so the reward is time with a friend.

Tara Parker-Pope is the founding editor of Well , The Times’s award-winning consumer health site. She won an Emmy in 2013 for the video series “Life, Interrupted” and is the author of “For Better: The Science of a Good Marriage.” More about Tara Parker-Pope

Want to Give Yoga a Try?

Regularly practicing yoga can help reduce stress, increase relaxation and improve flexibility. ready to get in position.

Are you new to the practice? Here is a guide to get you started .

Yoga can be beneficial to older adults. But before jumping into a new practice there are a few things to keep in mind .

Mastering your yoga poses is an important part of the process. Here is a closer look at five of them .

You don’t need a lot of time or space to fit some yoga into your day. Try this 3-pose routine  whenever you need a quick break.

Need to relax? These yoga exercises can be a tremendous stress reliever .

Want to get stronger? By starting with poses like dolphin push-ups and half handstand, you can build and tone muscles throughout the body .

Yoga before bed can improve the quality and quantity of your sleep. To rest better, give these 11 exercises a try .

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Changing Your Habits for Better Health

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What stage of change are you in?

Contemplation: are you thinking of making changes, preparation: have you made up your mind, action: have you started to make changes, maintenance: have you created a new routine, clinical trials.

Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes?

Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way.

Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes . New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine.

The information below outlines four stages you may go through when changing your health habits or behavior. You will also find tips to help you improve your eating, physical activity habits, and overall health. The four stages of changing a health behavior are

• contemplation
• preparation
• maintenance

Contemplation: “I’m thinking about it.”

In this first stage, you are thinking about change and becoming motivated to get started.

You might be in this stage if you

• have been considering change but are not quite ready to start
• believe that your health, energy level, or overall well-being will improve if you develop new habits
• are not sure how you will overcome the roadblocks that may keep you from starting to change

Preparation: “I have made up my mind to take action.”

In this next stage, you are making plans and thinking of specific ideas that will work for you.

• have decided that you are going to change and are ready to take action
• have set some specific goals that you would like to meet
• are getting ready to put your plan into action

Action: “I have started to make changes.”

In this third stage, you are acting on your plan and making the changes you set out to achieve.

• have been making eating, physical activity, and other behavior changes in the last 6 months or so
• are adjusting to how it feels to eat healthier, be more active, and make other changes such as getting more sleep or reducing screen time
• have been trying to overcome things that sometimes block your success

Maintenance: “I have a new routine.”

In this final stage, you have become used to your changes and have kept them up for more than 6 months.

You might be in this stage if

• your changes have become a normal part of your routine
• you have found creative ways to stick with your routine
• you have had slip-ups and setbacks but have been able to get past them and make progress

Did you find your stage of change? Read on for ideas about what you can do next.

Making the leap from thinking about change to taking action can be hard and may take time. Asking yourself about the pros (benefits) and cons (things that get in the way) of changing your habits may be helpful. How would life be better if you made some changes?

Think about how the benefits of healthy eating or regular physical activity might relate to your overall health. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes . This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease.

You may learn more about the benefits of changing your eating and physical activity habits from a health care professional. This knowledge may help you take action.

Look at the lists of pros and cons below. Find the items you believe are true for you. Think about factors that are important to you.

Healthy Eating

Physical activity.

If you are in the preparation stage, you are about to take action. To get started, look at your list of pros and cons. How can you make a plan and act on it?

The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits. Think about these things as you make your plan.

Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan:

• learn more about healthy eating and food portions
• learn more about being physically active
• healthy foods that you like or may need to eat more of—or more often
• foods you love that you may need to eat less often
• things you could do to be more physically active
• fun activities you like and could do more often, such as dancing

After making your plan, start setting goals for putting your plan into action. Start with small changes. For example, “I’m going to walk for 10 minutes, three times a week.” What is the one step you can take right away?

You are making real changes to your lifestyle, which is fantastic! To stick with your new habits

• review your plan
• look at the goals you set and how well you are meeting them
• overcome roadblocks by planning ahead for setbacks
• reward yourself for your hard work

Track your progress

• Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course. Record not only what you did, but how you felt while doing it—your feelings can play a role in making your new habits stick.
• Recording your progress may help you stay focused and catch setbacks in meeting your goals. Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can.
• You can track your progress with online tools such as the NIH Body Weight Planner . The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

Overcome roadblocks

• Remind yourself why you want to be healthier. Perhaps you want the energy to play with your nieces and nephews or to be able to carry your own grocery bags. Recall your reasons for making changes when slip-ups occur. Decide to take the first step to get back on track.
• Problem-solve to “outsmart” roadblocks. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside.
• Ask a friend or family member for help when you need it, and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video.

Reward yourself

• After reaching a goal or milestone, allow for a nonfood reward such as new workout gear or a new workout device. Also consider posting a message on social media to share your success with friends and family.
• Choose rewards carefully. Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy.
• Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier.

Make your future a healthy one. Remember that eating healthy, getting regular physical activity, and other healthy habits are lifelong behaviors, not one-time events. Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life.

Now that healthy eating and regular physical activity are part of your routine, keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.

Add variety and stay motivated

• Mix up your routine with new physical activities and goals, physical activity buddies, foods, recipes, and rewards.

Deal with unexpected setbacks

• Plan ahead to avoid setbacks. For example, find other ways to be active in case of bad weather, injury, or other issues that arise. Think of ways to eat healthy when traveling or dining out, like packing healthy snacks while on the road or sharing an entrée with a friend in a restaurant.
• If you do have a setback, don’t give up. Setbacks happen to everyone. Regroup and focus on meeting your goals again as soon as you can.

Challenge yourself!

• Revisit your goals and think of ways to expand them. For example, if you are comfortable walking 5 days a week, consider adding strength training twice a week. If you have limited your saturated fat intake by eating less fried foods, try cutting back on added sugars, too. Small changes can lead to healthy habits worth keeping.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Dr. Carla Miller, Associate Professor, Ohio State University

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10 Unhealthy Habits You Need to Change Now

Here are our top 10 daily habits to change to live a healthier, happier life.

Brierley is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating Podcast, a podcast that breaks down the connection between food and mental wellness. Brierley previously served as Food & Nutrition Director for Cooking Light magazine and the Nutrition Editor at EatingWell magazine. She holds a master's degree in Nutrition Communications from the Friedman School of Nutrition Science and Policy at Tufts University. Her work has appeared in Better Homes & Gardens, Southern Living, Real Simple, Livestrong.com, TheKitchn and more.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

1. Not Drinking Enough Water

2. eating late at night, 3. not getting enough exercise, 4. skimping on sleep, 5. eating too much sodium.

• 6. Choosing Foods Because They 'Sound Healthy'

7. Eating Lunch at Your Desk

8. cooking everything in olive oil, 9. skipping dessert, 10. not changing or sanitizing your kitchen sponge frequently enough.

Pictured recipe: Lemon, Cucumber & Mint Infused Water

Some of the things you do—or don't do—every day might be getting in the way of your efforts to be healthier. As you read this list of daily habits, don't beat yourself up if you find many of them resonate with you. We all have things we could change. And change can be hard—but there are some things that can help make it a little easier.

For example, a 2020 study in Frontiers in Psychology suggests that practicing new habits consistently and in the same context helps them become more automatic so that you don't have to think about them as much to do them. For example, let's say you want to eat more vegetables. You could choose lunch to start with and decide that you'll have at least one serving of vegetables at lunch each day. Lunch becomes your trigger to eat more vegetables—and once that habit is formed, you can build on it.

Another tool to try is habit stacking. This takes a habit you already have and piggybacks the new habit onto it. For example, let's say you want to start your day by drinking water. You could habit stack this with brushing your teeth in the morning. So, after you brush your teeth, you'll drink a glass of water.

Or piggyback it with two habits—going to bed and getting up in the morning. In this case, you could fill your glass of water at bedtime, so your trigger to fill your glass is getting ready for bed. Now when you get up—which is your trigger to drink the water—it's there.

There is no one perfect way to change habits. And if you lapse—which is likely when forming new habits—simply learn from it and keep going. Research, including a 2019 study in the American Journal of Lifestyle Medicine suggests that making specific goals and writing them down increases your chances of success.

Take a look at these 10 habits to see if there are any areas where you can make a healthy change. While it can be tempting to take on a bunch of new habits at once, working on one at a time and consistently practicing it will help change your brain and make the habit automatic.

Water accounts for 60% of your body, so it's not too surprising that drinking water benefits your total body health . Staying hydrated helps to keep your memory sharp, your mood stable and your motivation intact.

Keeping up with your fluids helps your skin stay supple, helps your body cool down when it's hot, allows your muscles and joints to work better and helps clean toxins from your body via your kidneys.

So, how much water should you be drinking? According to the National Academy of Sciences , adult men need about 13 cups per day of fluid, and adult women need about 9. That recommendation includes 2 1/2 cups of fluid from foods and also counts the fluid in coffee, tea and other soft drinks toward your fluid needs.

But because one size doesn't fit all, the best way to know if you're adequately hydrated is to monitor your urine color: If it's light yellow (the color of lemonade or straw), that means you're probably drinking enough.

There are a couple of reasons to consider having dinner earlier. Researchers suspect that eating dinner later and close to bedtime changes how the food is digested, including how fat is processed. This could lead to weight gain, per a 2020 study in the Journal of Clinical Endocrinology & Metabolism .

Another reason is that you may sleep better. A 2020 study in the International Journal of Environmental Research and Public Health suggests that eating close to bedtime can disrupt sleep quality.

And if you have gastroesophageal reflux disease (GERD), a 2022 review in Therapeutics and Clinical Risk Management suggests that eating within three hours of bedtime makes acid reflux worse through the night.

Physical activity has so many benefits to our health that we can't name them all here (but we'll try). According to the Centers for Disease Control and Prevention (CDC) , exercise helps manage weight; improves brain health; strengthens bones, muscles, heart and lungs; helps you sleep better; improves mental health and reduces the risk of depression and anxiety; improves focus and judgment; improves the ability to perform everyday activities; prevents falls; helps manage blood sugar; and reduces the risk of chronic disease.

According to a 2020 review in Cold Springs Harbor Perspectives in Medicine , exercise is associated with longer life. This is because it delays the onset of at least 40 chronic diseases, including cardiovascular disease and Type 2 diabetes.

The Physical Activity Guidelines for Americans recommends that all healthy adults perform moderate exercise for at least 30 minutes five days a week or vigorous-intensity activity for at least 20 minutes three days a week. They also recommend muscle-strengthening activities at least twice a week.

It's important that you start where you're at and progressively increase the intensity and frequency of your exercise over time. One big mistake people make is going all out from the beginning and quickly burning out. Set big goals but start small and work up to your bigger goals.

You know that falling short of sleep is a major no-no, but why—what's the big deal? According to the National Heart, Lung, and Blood Institute (NHLBI) , not getting enough shut-eye can impact a whole slew of things. For starters, it can compromise your immune system, as well as your judgment and ability to make decisions—which can result in making mistakes or being injured.

Sleep deficiency is also linked to several chronic health problems, including heart disease, high blood pressure, kidney disease, diabetes, stroke, obesity and depression, per the NHLBI.

Being sleep-deprived may make it harder for you to lose weight if you're dieting—and more likely that you'll give in to that sweet temptation tomorrow.

While there is no magic number of hours to sleep (and the number changes with age), the NHLBI recommends 7 to 8 hours of sleep each night for adults. It's important to listen to your body and try to get the amount of sleep that your body needs to function at its best.

Pictured recipe: Air-Fryer Turkey Stuffed Peppers

According to the CDC, 90% of Americans eat about 1,000 milligrams more sodium each day than we should. Restaurant foods and processed foods both tend to be very high in sodium. One of the easiest ways to reduce your sodium intake is to cook at home using fresh ingredients. To decrease your sodium intake even further, try boosting the flavor of food cooked at home with herbs and spices rather than salt.

6. Choosing Foods Because They 'Sound Healthy'

More and more food labels are sporting health benefits on their labels. If such claims lure you in, know that just because a product lacks fat or gluten or carbs doesn't necessarily mean it's healthier. For example, fat-free products often deliver more sugar than their counterparts to make up for the flavor the product lacks from having the fat removed—and many full-fat options are the healthier choice.

Avoid being duped by a healthy-sounding label claim by comparing the nutrition facts panels and ingredient lists across brands of the same food category. It's worth stating that some of the healthiest foods at the grocery store don't have any packaging or branding—like fruits and vegetables.

Pictured recipe: Zucchini Noodles with Quick Turkey Bolognese

It's all too easy to munch on your midday meal desk-side, but according to 2022 research published in Appetite , distracted eating was correlated to higher body weight. Researchers recommend shutting off devices and taking a break from work so that you can focus on what you're eating, enjoying your food and noticing when you're starting to feel full.

Even though olive oil is packed with heart-healthy antioxidants (called polyphenols) and monounsaturated fats, there are times when it's not the best choice for cooking . Why? Because olive oil has a lower smoke point than some other oils (that's the point at which an oil literally begins to smoke, and olive oil's is between 365°F and 420°F).

When you heat olive oil to its smoke point, the beneficial compounds in the oil start to degrade, and potentially health-harming compounds form. So if you're cooking over high heat, skip it and choose a different oil.

When is olive oil a good idea? It's a great choice for making salad dressing or sautéing vegetables over medium heat.

You may think you're doing a good thing by skipping sweet treats. But studies, like the 2022 review in Einstein (Sao Paulo) suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure.

So if it's something sweet you're craving, go for it. One ounce of dark chocolate or 1/2 cup of vanilla ice cream clocks in 170 and 137 calories, respectively.

This might not be something you think about regularly, but your kitchen sponge can be a cesspool of bacteria, molds and yeast, according to a 2020 study in BMC Public Health . And some of these microbes can make you sick. Add to that, if you're using the sponge to wipe down your sink, kitchen counter, stove and refrigerator shelves, you're providing the perfect transportation for cross-contamination.

It's important to disinfect your sponge every day by microwaving it wet for two minutes and replacing it frequently—at least every two weeks.

Related Articles

Essay on Healthy Lifestyle for Students and Children

500+ Words Essay on Healthy Lifestyle

It is said that it is easy to learn and maintain bad habits but it is very difficult to switch them back. The issue of a healthy lifestyle is very serious but the people take it very lightly. Often, it is seen that the people take steps to improve their lifestyle but due to lack of determination quits in the midway.

Moreover, for a healthy lifestyle is it important that you take small and one-step at a time. Also, do not go overboard with it. Besides, this healthy lifestyle will help you in life in a lot of ways.

Habits That Keeps You Healthy

For keeping your body and mind healthy you have to follow certain rules that will help you achieve your goal. Besides, there are certain measures that will help you to stay healthy.

First of all, for being healthy you have to plan and follow a strict diet. This diet should contain all the essential minerals and vitamins required by the body. Also, eat only healthy food and avoid junk and heavily carbohydrate and fatty food.

In addition, wake up early in the morning because first of all, it’s a healthy habit. Secondly, waking up early means you can get ready for your work early, spend some quality time with your family. Besides, this decides time for your sleep and sleep early because it de-stresses body.

Doing exercise regularly makes your body more active and it also releases the pent-up stress from the muscles.

Avoid the mobile- the biggest drawback of this generation is that they are obsessed with their mobile phones. Moreover, these phones cause many physical and mental problem for them. So, to avoid the negative effects of mobile the usage volume of them should be reduced.

Connecting with positive minds because the more you indulge with these people then less you will go to the negative side.

Get the huge list of more than 500 Essay Topics and Ideas

The things that should be avoided for a healthy lifestyle

We knew that there are several bad habits that affect our healthy lifestyle. These habits can cause much harm to not only to the body but to the society too. In addition, these habits are also the cause of many evils of society. The major healthy lifestyle destroying habits are smoking, drinking, junk food, addiction , meal skipping, and overuse of pills.

All these activities severely damage body parts and organs which cannot be replaced easily. Besides, they not only cause physical damage but mental damage too.

Benefits of a Healthy Lifestyle

A healthy lifestyle has many benefits not only for the body but for the mind too. Also, if you follow a healthy lifestyle then you can reduce the risk of having cancer, heart disease, diabetes, obesity, and osteoporosis.

To sum it up, we can say that there are various benefits of living a healthy lifestyle. Also, a healthy lifestyle has many benefits to your social as well as personal life. Besides, it improves the relationships in the family. Most importantly, the person who lives a healthy lifestyle lives longer as compared to those who do not.

FAQs on Healthy Lifestyle

Q.1 Give some tips to live a healthy lifestyle. A.1 Some tips for staying healthy are eating a balanced diet, maintain weight, having enough sleep, sleep early and wake up early, use mobile lesser, etc.

Q.2 What is good health? A.2 Good health means freedom from sickness and diseases. It is a costly gift of nature to us for living a purposeful life. Also, good health means that we can do more work than our capacity without getting tired.

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Essay on Habits

Students are often asked to write an essay on Habits in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Habits

Understanding habits.

Habits are actions we do regularly without thinking. Like brushing our teeth every morning, they become part of our daily routine.

Types of Habits

There are good habits like studying daily, and bad habits like eating too much junk food. It’s important to cultivate good habits for a healthy life.

Forming Habits

Habits form when we repeatedly do something. It takes time, but once formed, habits can be hard to break.

Breaking Bad Habits

Breaking bad habits is challenging. It requires willpower and consistency. But with effort, it’s possible to replace bad habits with good ones.

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• Speech on Habits

250 Words Essay on Habits

Habits are automatic behavioral patterns that we develop over time through repeated actions. They are the subconscious mind’s way of increasing efficiency, allowing us to perform tasks without extensive thought or effort. They can be beneficial, like regular exercise, or detrimental, such as smoking.

The Formation of Habits

Habit formation is a process that involves three components: the cue, the routine, and the reward. The cue triggers the habit, the routine is the behavior itself, and the reward reinforces the habit. This cycle, when repeated, strengthens the habit until it becomes automatic.

The Power of Habits

Habits have the power to shape our lives. They can influence our health, productivity, and overall sense of well-being. Positive habits, such as regular exercise or mindful eating, can significantly improve our health and quality of life. Conversely, negative habits can lead to detrimental effects on our physical and mental health.

Changing Habits

Changing habits requires conscious effort. It involves identifying the habit loop (cue, routine, reward), and then replacing the routine with a more beneficial behavior that provides a similar reward. This process takes time and patience, but the long-term benefits are substantial.

In conclusion, habits are deeply ingrained patterns of behavior that can significantly impact our lives. By understanding the process of habit formation and the power of habits, we can harness this knowledge to cultivate positive habits and change detrimental ones.

500 Words Essay on Habits

Introduction.

Habits are repetitive actions or behaviors that we perform, often subconsciously. They are the product of our brains trying to conserve effort by automating certain tasks. Habits can be beneficial, like brushing our teeth daily, or detrimental, like smoking. Thus, understanding the nature and impact of habits is crucial for personal development.

The Science of Habits

Habits are rooted in the brain’s basal ganglia, the region responsible for emotions, memories, and pattern recognition. The process of habit formation can be broken down into a three-step loop: the cue, the routine, and the reward. The cue triggers the brain to initiate the behavior, the routine is the behavior itself, and the reward is the benefit gained from the behavior. Over time, this loop becomes more and more automatic, eventually forming a habit.

Habits are incredibly powerful as they shape our lives and define our identities. They have the potential to influence our health, productivity, and happiness. For instance, regular exercise can enhance physical well-being, while a habit of procrastination can hinder academic success. Habits also have a cumulative effect. Small, seemingly insignificant habits can, over time, lead to significant changes. This concept, often referred to as the ‘compound effect’, illustrates the immense potential that lies in our daily routines.

Habits and Self-Control

Habits and self-control are intrinsically linked. While habits can be formed and maintained with minimal conscious effort, altering or breaking them often requires substantial willpower. This is because habits, once formed, create neural pathways in the brain that can be difficult to change. However, it’s not impossible. With consistent effort and perseverance, one can replace harmful habits with beneficial ones.

Strategies for Forming and Breaking Habits

There are several effective strategies for habit formation and change. One approach is to start small. Rather than attempting to make drastic changes, it’s often more effective to start with small, manageable tasks. This can help build momentum and confidence. Another strategy is to pair a new habit with an existing one, a concept known as ‘habit stacking’. For instance, if you’re trying to establish a habit of daily meditation, you might do it immediately after brushing your teeth in the morning.

Breaking habits, on the other hand, often involves identifying and altering the cue-routine-reward loop. For example, if you’re trying to quit smoking, you might start by identifying the cues that trigger the urge to smoke and then find healthier ways to respond to those cues.

In conclusion, habits are powerful forces that shape our lives in profound ways. They are deeply ingrained in our brains, influencing our actions often without our conscious awareness. Understanding the science of habits and the strategies for habit formation and change can empower us to take control of our habits, ultimately leading to improved health, productivity, and overall well-being. As Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

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• Essay on Bad Habits
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Bad habits and their impact on a human’s health.

Any person either has or had unpleasant habits. Some people try to get rid of them, others managed to accustom themselves to a full life without bad habits, while another group of people does not even think about getting rid of them and start living in a healthy manner. In this article, we will discuss bad habits and their negative impact on human’ health.

The category of bad habits includes those habits that both, harm human health and restrict a person from the full use of his abilities throughout his life. The most dangerous habits are those, who were obtained at a relatively immature age and to get rid of which a person is not capable of. Such habits cause considerable damage to human existence – loss of potential and motivation, premature aging of the human body and the acquisition of diseases of various kinds. Such habits include the consumption of the following killing substances: tobacco, alcohol, drugs, toxic and psychotropic substances. However, there also exist less dangerous, yet unhealthy habits, such as computer or smartphone dependency; harmful diet, including diets for losing weight and consumption of fatty products that cause obesity; the habit of not getting enough sleep – not letting your body to rest at least 8 hours a day; gambling; undisciplined sex life, which provokes various sexually transmitted diseases; uncontrolled use of medicines… etc.

Alcohol abuse

Alcohol refers to a group of neuro depressants – substances that impair the activity of the brain centers. Such substances reduce the flow of oxygen into the human brain relatively strongly, because of that the brain can only function with less activity: the person experiences coordination distortion, speech inconsistency, unclear thinking, loss of concentration and attention, inability to think logically and make reasonable decisions.

The main factors that may cause alcoholism include domestic drunkenness with physical dependence on alcohol; unfavourable relations and conflicts in the family; traditions which imply alcohol consumption; unfavourable surroundings; low cultural level; high prosperity… etc. Also, many people try to express themselves with the help of alcohol.

If we talk about the negative impact of alcohol on the human body, it is worth mentioning that when alcohol is consumed, the amount of oxygen in the brain decreases, which, in the worst case, can lead to the death of brain cells – alcoholic dementia. Excessive consumption of alcohol negatively affects all systems of the human body, causing damage to the cells of the “thinking” part of the brain. In addition, consumption of alcohol leads to:

• Cardiovascular system diseases
• External respiration system diseases
• Gastrointestinal pathologies
• Distortion of the functions of the liver
• Distortion of the functions of the kidneys
• Psychical deviations
• The weakening of the immune system
• Reduction of sexual activity
• Weakness and exhaustion of muscles

The most severe form of alcoholism is considered to be the white fever. Trembling, rapid pulse, excitement, high blood pressure, and fever are symptoms of such kind of illness. White fever is manifested as hallucinations, disorientation, obscuration of consciousness.

Moreover, alcohol consumption shortens a human’s life by 15-20 years.

Usage of tobacco products of any kind is particularly dangerous because it harms both, the smoker and the people who surround him. According to the UN data, every 13 seconds in the world because of smoking dies a person. Smoking refers to one of the forms of substance abuse, which causes chronic poisoning of the human body, developing mental and physical dependence. After smoking, nicotine, which is an integral part of all tobacco products, immediately enters the blood vessels through lung alveoli. Moreover, the smoke of tobacco also contains many toxic substances, including combustion products of tobacco leaves and substances used in processing, such as carbon monoxide, hydrocyanic acid, hydrogen sulfide, carbon dioxide, essential oils, ammonia, tobacco tar.

The use of tobacco products, as well as the use of alcohol, negatively affects all systems of the human body.

Smoking, as well as alcohol abuse negatively affects all parts of the human organism. Nicotine has an exciting effect, which eliminates the central nervous system from functioning properly. The brain receives less amount of blood with a lowered oxygen content in it, which is followed by a decrease in the mental activity of a smoker. Smoking has also a negative impact on the respiratory system. After inhaling the smoke of tobacco, irritation of the mucous membranes of the mouth, larynx, nose, damage to trachea and bronchi start taking place. This causes airway inflammation. If a person has been smoking for a long time, he may suffer from irritation of the vocal cords, as well as narrowing of the glottis. Cough with the secretion of dark color mucus is normal for a smoker. It provokes the development of shortness of breath. Smoking is also one of the factors that cause the development of diseases, including asthma and pneumonia. There is a substantial risk of harming the blood circulatory system when you smoke. Increased blood pressure, impaired circulation of brain cells and cardiac activity, which can lead to a heart attack or stroke, can all be caused by lighting up a cigarette. With smoking on a permanent basis, the heart begins to contract more often, which leads to a constant tension of the circulatory system. When you smoke, the gastrointestinal tract does not function properly. That can be observed as the existence of gray coating on the tongue and an unpleasant odor from the mouth. The digestive system is also under an attack – along with saliva, most of the toxic substances enter the stomach. The tooth enamel is being destroyed, caries is forming. The appearance of a stomach ulcer is possible. While smoking, taste sensations of a person decrease as well as the sharpness of charm declines. Sexual activity, especially for men around 25-40 years old, decreases. Smoking provokes the development of cancer.

As the smoking phenomenon is getting more actual, on the purpose of getting rid of smoking tobacco, e-cigarettes have been invented. On the one hand, this invention seems to be useful. Many smokers started smoking e-cigarettes instead of tobacco. Moreover, the organism of a smoker doesn’t receive a huge amount of toxic substances, when he smokes e-cigarette instead of tobacco. On the other hand, almost every liquid for an electronic cigarette contains nicotine, which, when inhaled, immediately enters the bloodstream. With 8 or more puffs of an electronic cigarette, nicotine approaches the brain. Nicotine provokes mutations, that are in particular danger if a person wants to have children.

Furthermore, nicotine causes Buerger’s disease – a pathology that can lead to finger amputation.

Narcotic substances

In modern society, more and more people are starting to use pharmacological drugs, or simply known as drugs. The victims of which, in particular, are teenagers who use these substances for the sake of entertainment. Frequent use of pharmacological drugs causes drug dependency, a negative effect on both, human health and its social and economic situation. Regardless of the way the substance is injected into the body, all drugs harm the nervous system, the immune system, the liver, the heart, and the lungs.

Drugs are classified as opiates, psychostimulants, cannabinoids, hallucinogens, hypnotic sedatives, and volatile drugs..

Smoking hemp, hashish, marijuana… etc. provokes the formation of chronic bronchitis, lung cancer, impaired immunity system, cardiovascular insufficiency, arrhythmia, liver intoxication… Opiate drugs are injected intravenously, that’s why, when using these substances, the risk of AIDS, syphilis, and hepatitis (B and C) is incredibly great. Psychostimulants cause harm to the human nervous system, developing severe depression, which can lead to psychosis. They dramatically increase metabolism, heart rate, and blood pressure. Therefore, the energy for life maintenance is taken from reserve reserves of the organism that do not have time to recover, leading to the exhaustion of the body. Also, the heart condition is at risk, due to severe arrhythmia. Myocardial infarction and heart failure can take place. With the use of hallucinogenic substances, special damage is caused to the brain. They destroy the human psyche and with frequent use may cause psychosis and irreversible damage to the psyche. Soporiferous sedatives have a negative effect on the brain, liver and the heart of a person. They provoke insomnia, encephalopathy (brain damage), convulsive seizures, attempts to suicide, as well as diseases associated with the cardiovascular system. Volatile drugs – inhalants, slow down the mental development of a person, destroying the activity of the cerebral cortex. Moreover, they cause damage to all organs and tissues of the body. The most terrible outcome from the use of inhalants is the so-called “death in the bag” – loss of consciousness and the inability to remove the bag from the head (when using inhalants, a person puts a bag on his head).

All narcotic substances adversely affect the next generation of parents who are drug addicts. The fetus can be born mentally retarded, with physical abnormalities.

Factors, including, the personality of a person, his temperament, social environment, as well as psychological surroundings can affect the formation of unhealthy habits. Therefore, it is necessary to choose both, your surroundings and the environment of your children carefully, in order to avoid diseases and complications discussed above. Likewise, it is worth remembering that bad habits harm not only you but also your loved ones. So, it’s worth starting to get rid of them as soon as possible!

Herzliya Medical Center

Tel: +972-9-959-4888 09:00-18:00

[email protected]

26 Bad Eating Habits You Really Need To Break

Posted: June 3, 2024 | Last updated: June 3, 2024

How to avoid common mealtime mistakes

When we're doing the same little things every single day, we don't always realize we've slipped into bad habits. Eating the right things, at the right times and in the right way can be particularly tricky. From eating too fast to chewing too loudly and filling our cups straight from a cafetière, it's easier to slip up than you might think. We look at the habits you really need to break, along with some handy hacks to make mealtimes healthier and more pleasant (for everyone).

Click or scroll through our gallery to discover 26 bad eating habits most people don't even realize they have – counting down to the worst of all.

26. Not filtering your coffee

If you’re worried about heart health, you’re not doing yourself any favors if you drink Turkish coffee, Scandinavian boiled coffee, or coffee from a cafetière (French press). These types of coffee, and espresso to a lesser extent­, all contain measurable levels of coffee oils known as cafestol and kahweol – which, studies have shown, raise cholesterol. Instant coffee and coffee that’s filtered through paper do not contain these cholesterol-raising compounds.

25. Grazing all day long

It was once thought that eating little and often was better for controlling hunger. However, a recent study in obese men with prediabetes found that only eating within an eight-hour period each day significantly lowered insulin levels and insulin sensitivity, as well as improving blood pressure, when compared with spreading out eating over 12 hours. At the very least, not snacking between meals allows the body to go into the fasted state, which is believed to be healthier.

24. Having cheese before dessert

It's brave to have a culinary argument with the French; however, it's better for you to leave cheese until last, rather than sandwich it between your main course and dessert (as French people often do). A 2013 trial showed that chewing cheese reduces acidity in the mouth (which can be high after consuming a sugary dessert) – in turn, reducing the chance of tooth decay.

23. Restricting yourself too much

Maintaining a healthy, balanced diet is important – but try not to restrict yourself too much. If you feel like you can't indulge in the occasional treat, it can leave you with cravings that are nigh-on impossible to ignore, meaning you're more likely to binge. So, feel free to give yourself a treat from time to time, and remember the mantra: 'everything in moderation.'

22. Filling up on bread before the main meal

If you're trying to eat healthily, an overflowing bread basket can be one temptation too far. A good idea is to go for either bread on the side, or bread as a starter – but not both. In fact, it might be easier to just ask for bread not to be brought to the table at all while you're perusing the menu, suggests dietitian Helen Bond.

21. Serving yourself from the table

As convivial as family-style meals may be, serving foods in this way might not be so good for your health. When you set out foods on the table for everyone to dig into, people tend to eat more, as everything is so accessible. On the other hand, if you and your dinner guests need to leave the table to get seconds, you're less likely to give in to temptation.

20. Eating out too often

Here's an easy way to do your body and your wallet a favor: stop eating out so often. As delicious as the dishes at your favorite restaurants may be, they're often loaded with calories – and full of salt, which can cause bloating, thirst, and a temporary rise in blood pressure. Instead, try to make time to cook your own takes on restaurant meals from scratch.

19. Using serving bowls that are too big

Regardless of how full it is, you'll eat more of foods like sweets and snacks from a big bowl than a smaller one, researchers have found. Using a small bowl will allow you to limit the amount of food you eat upfront, so always keep one handy for those cozy evenings on the sofa.

18. Always ordering the combo meal

They may offer better value for money, but when you're eating on the go, do your best to resist the call of the combo or value meal. When you opt for food that's bundled together – a burger and fries, for example – you're likely to order more food than you actually need. Instead, order your items separately (and save a few pennies at the same time).

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17. Dining at your desk

A working lunch might seem like a good idea when you're snowed under, but research has shown that crumbs and other food bits that fall onto your keyboard create a breeding ground for antibiotic-resistant bacteria like Staphylococcus aureus and E. coli. Not to mention that your computer will likely be completely ruined if you drop a drink on it. Take food outside, or to a communal space – not least to get some air and take a break.

16. Cutting out entire food groups

To maintain a healthy balance, avoid diets that advise cutting out entire food groups; a nutrient-rich, varied diet is important. If you follow one of these restrictive regimes, you run the risk of developing nutritional deficiencies, which could potentially be dangerous. You're also highly likely to get bored – leading you to overcompensate by seeking out 'forbidden' food later on.

15. Emotional eating

When you've had a bad day, it can be tempting to raid the freezer for some ice cream, drown your sorrows in chocolate, or veg out with a few too many savory snacks. But as much as this coping strategy can provide a temporary feeling of comfort, it's not great for your diet. Instead, try to find a new stress-busting activity, like walking or hitting the gym.

14. Going hotter than you can handle

Opting for the spiciest curry on the menu could well ruin your enjoyment of the meal. Chilli tastes good in moderation, and the spice can rev up your metabolism temporarily – but too much of a good thing will blow your palate and cause discomfort. One study found that the reason chili is so satisfying is not that it affects hunger hormones, but that it causes symptoms such as bloating and nausea, putting people off eating entirely.

13. Eating too late at night

The evidence is by no means clear cut, but some studies suggest that people who eat later tend to be unhealthier. It certainly seems to make sense to eat more of your calories earlier in the day when you have a chance to be active – and eating earlier will also help prevent indigestion during the night. According to the Cleveland Clinic, to avoid heartburn you should wait at least three hours after eating to go to bed. Your evening meal should also ideally contain no more than 500 calories and 0.7oz of fat.

12. Consuming foods straight from the packet

If your favorite treat is potato chips, biscuits, or ice cream, take care before tucking in; if you snack straight from the packet or tub, it's all too easy to eat multiple servings without realizing. Instead, it's a good idea to measure out a serving and pop it in a bowl before you eat. That way, you can keep better track of how much you're consuming.

11. Eating when you're not hungry

When a work colleague brings in donuts or you get offered a free snack with your drink at a bar, do you ever throw caution to the wind and indulge – even though you're not particularly hungry? Just because it looks tasty, it doesn't mean you should tuck in. Before you eat, have a glass of water and wait a few minutes. If you find that your cravings subside completely, you may have been mistaking thirst for hunger.

10. Eating on the move

Studies published in The American Journal of Clinical Nutrition have indicated that if you're distracted while you're eating – whether that's because you're walking, working, or watching TV – you'll tend to eat more at the time, and later too. As hard as it is, eating mindfully, by sitting down and concentrating on the meal in front of you, is likely to be better for your waistline and overall health.

9. Consuming too much processed meat

The World Health Organization (WHO) categorises processed meat as a carcinogen, and says that 34,000 cancer deaths are attributable to diets high in the foodstuff every year. Processed meats include ham, hot dogs, and salami – indeed, any meat that is salted, smoked, cured, or otherwise preserved. A top tip is to accompany processed meat with fruit and vegetables that are rich in vitamin C and polyphenols, such as spinach and black grapes. These inhibit the nitrites found in cured meats from changing into cancer-causing nitrosamines.

8. Not remembering to chew, chew, chew

Chewing well can mean you eat less, helping to keep your health in check. Researchers found that people ate about 10% fewer pizza rolls – corresponding to 70 fewer calories – when they increased their number of bites by half. When they doubled their chewing, they ate 15% less food and 112 fewer calories.

7. Skipping breakfast

We get it; mornings can be hectically busy. But if there's no place in your pre-work schedule for a nutritious breakfast, you're really missing a trick. Eating breakfast gives you a boost of energy to help you take on the day – and if you skip it, you're more likely to overeat later on. If you're really pressed for time, make sure you stock up on yogurt and fruits, which you easily can take with you, or try making yourself a healthy smoothie. 

6. Always clearing your plate

Do you find it hard to resist the urge to clear your plate – even when you're already full? As much as you might be enjoying a meal, when you're almost finished, it's a good idea to put down your knife and fork and do as the Japanese do. To promote health and longevity, Japanese people practice the philosophy of hara hachi bun me, which roughly translates to 'eating until you're eight parts (out of 10) full.' Not only is this habit better for you, but you'll also avoid slipping into a dreaded food coma after eating.

5. Eating too fast

The problem with bolting your food down is that you'll often consume a lot more calories than you need to before your body has any chance to recognize that it's full. "It takes around 20 minutes for 'I'm full' messages to pass from the digestive system to the brain, so taking your time and remembering to gauge how full you are between mouthfuls is important," says dietitian Helen Bond. She adds that you're less likely to experience indigestion this way, too.

4. Double dipping

When you're snacking solo, feel free to double dip to your heart's content – but when you're in company, this one's a total no-no. A 2009 study found that double-dipped crackers transferred between 100 and 1,000 times the amount of bacteria into a selection of dips than unbitten chips did. Our mouths are home to a number of different friendly and not-so friendly bacteria (including streptococcus, which can cause cavities), not to mention oral viruses (including influenza and COVID-19). So, don't be that person the next time you go to a party; make your first dip count instead.

3. Seasoning with salt without tasting food first

It's often instinctive to reach for the salt and pepper before trying food first. While it's fine to add extra seasoning if you really need it, it makes sense to try before you apply. Most of us already eat too much salt; for example, Brits have an average intake of 0.3oz a day, compared with the recommended amount of 0.2oz. Too much can lead to high blood pressure.

2. Not drinking enough water

Our bodies are 60% water, so it makes sense that staying hydrated is essential for our health. Drinking around eight glasses of water per day will help to stabilize your mood, keep you focused, boost your memory, and flush toxins out of your system. But the benefits aren't only internal; getting your recommended daily dose of H2O will help to combat skin dryness and wrinkles, so it'll keep you looking your best, too.

1. Chewing noisily

Ask around and you'll find that loud munching is one of the most reviled eating habits of all. For people with a condition called misophonia – a phobia of repetitive noises – it can be anxiety-inducing, producing a reaction akin to the 'fight or flight' response. So be polite, close your mouth, and try to eat as quietly as you can.

Now discover 35 food mistakes most people make all the time

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