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What is a habit?

What’s the difference between habits and routines, the science of habits, how long does it take to form a new habit, changing habits: 5 mistakes to avoid, building good habits in 7 steps, how to maintain a habit.

Our habits shape who we are. Though we admit, forming positive habits isn’t always easy.

Depending on whether they are healthy habits or bad habits, habits determine if we’re going to be happy or unhappy. Healthy or unhealthy. Tired or well-rested . Strong or weak. The power of habits is far-reaching. 

Habits shape our attitudes, actions, and decision-making abilities . And they affect every aspect of our lives. 

But before we can build good habits , we need to understand what habits are and how they’re formed. We also need to know what mistakes we should avoid in the process. 

Let’s take a look at the art of building good habits, including the science behind them and how you can set yourself up to successfully form new, better ones today.

A habit is a tendency to do something, whether harmful or health-promoting. 

A good habit will help you reach your goals, develop both personally and professionally, and feel fulfilled. However, not all habits are good.

Habits are driven by reward-seeking mechanisms in the brain . They’re often triggered by something specific. For instance, walking past a cafe and smelling coffee beans can trigger you to want a cup. Feeling stressed at work can trigger you to smoke a cigarette.

After a while, habits become a repetitive part of your lifestyle. 

Here are some other examples of habits:

• Brushing your teeth after eating a meal
• Putting on your seatbelt when you get inside a car
• Drinking a glass of wine when you get home from work 
• Eating sugary or salty foods when you're stressed at work
• Fidgeting with your notebook during a meeting

Forming habits is the brain’s way of being more efficient . As far as the brain is concerned, the more tasks you can complete without wasting time thinking about them, the better.

And our brain's tendency toward efficiency can be positive. 

For instance, drinking a green smoothie every morning benefits your health . And not having to relearn how to drive your car every day means you have reliable transportation. 

Of course, this efficiency can also be negative. 

For instance, biting your nails every time you have a meeting at work can wreak havoc on your nails. Or not brushing your teeth after eating can lead to tooth decay.

The main difference between a habit and a routine is awareness. Both are regular, repeated actions. But while habits run on autopilot, routines are intentional . 

Routines need deliberate practice, or they’ll eventually die out. But a habit happens with little or no conscious thought.

For instance, a gratitude practice requires intention and effort . It won’t run on autopilot. The same is true for exercise. You’re not going to start exercising on autopilot. But (if you have the habit), you'll grab a cigarette on autopilot.

For a routine to turn into a habit, the behavior will need to happen with little or no thought. For instance, let’s say you add drinking green juice to your morning routine. If one day you wake up and make green juice without thinking about it, you can consider it a habit.

In this section, we’ll break down the four stages of habit formation.

How do habits form?

Habit-forming is the process in which behaviors become automatic. It can be an intentional process, or it can happen unplanned. 

For instance, you were most likely taught to wash your hands as a child. And after a while, washing your hands became automatic. It wasn’t intentional — it happened after lots of repetition. 

Replacing your nightly glass of wine with a glass of water, on the other hand, is intentional. So is replacing your morning cup of caffeinated coffee with decaf.

One thing to keep in mind about the habit-forming process is that it doesn’t happen occasionally. It’s an endless feedback loop that’s running and active during every moment you’re alive. That brings us to the habit loop.

What’s the habit loop?

Charles Duhigg, author of “The Power of Habit,” says that at the core of every lasting habit is a psychological pattern called the ‘habit loop .’

The habit loop includes a four-step pattern that all habits proceed through. The four stages are always the same and in the same order: 

• Cue/trigger

Your mind constantly analyzes your environment for hints of where rewards are located. The cue is the first sign that you’re close to a reward, like money or love. This step triggers your brain to start a behavior.

Since the cue means you’re close to a reward, it’ll naturally lead to the second step: the craving.

Cravings are the motivational force behind every habit. They give you a reason to act. However, what you’re craving isn’t the habit itself but rather the change in state you get from it. 

You crave a glass of wine because of the relief it brings. You crave wearing your seatbelt because it makes you feel safe. 

In the end, cravings stem from a desire to change your internal state. 

The response is the habit you perform. It can take the form of a thought or an action. Responding depends on how motivated you are and how challenging it is to perform the behavior. 

For instance, if an action requires more effort than you’re willing to put in, you won’t do it. 

The goal of every habit is the reward. The cue notices the reward, the craving wants the reward, and the response obtains the reward. 

For instance, let’s say you’re walking around town, and you come across a bakery. The cue would be noticing the bakery. The craving would be wanting a piece of chocolate cake. And the response would be going inside to order and eat a slice of cake.

We chase rewards for two reasons: they satisfy our cravings, and they teach us which actions we should remember in the future.

In a study run back in 2009, researchers at University College London found that, on average, building habits takes around 66 days before the behavior change becomes automatic.

However, the choice of habit was a major part of how long it actually took (between 18 and 254 days). 

In short, some habits are harder or easier to form than others. 

For instance, replacing coffee with green tea might be faster than giving up caffeine altogether. And replacing nicotine with hard candy might be slower than replacing it with nicotine patches. 

In the end, how long the habit takes to form will depend on how motivated you are and how much effort it takes to perform a behavior.

Here are five mistakes to avoid when you want to replace an existing habit with another:

1. You're not controlling your environment 

Failing to control your environment is one of the biggest threats to changing an old habit.

If you’re still going to grab fast food with co-workers after a bad day, you probably won’t stop stress eating and adopt intuitive eating . Instead, opt to hang out with friends at a different location like a cafe or a park.

The same is true for any habit. Make sure your environment supports the changes you want to make.

2. You’re trying to change too many habits

Focusing on too many behavior changes at once can make you feel overwhelmed and anxious . As we mentioned earlier, if an action requires more effort than you’re willing to put in, you won’t do it. 

Instead, focus on changing one behavior at a time. Once that habit becomes solid, move on to the next behavior.

3. You’re not committed to habit change

A healthy habit takes time and repetition to form. This means being patient and giving yourself some time to achieve your goals . Remember, it takes between 18 to 254 days to form a new habit.

4. You’re too focused on the outcome

Too many of us focus on short-term results, like losing 10 pounds for a beach trip or saving just enough money for a new computer. But the key to lasting change is a lifestyle change. Instead of focusing on short-term outcomes, focus on adapting your lifestyle.

5. You assume small changes don’t add up 

Sometimes we give up on changing a habit before we even start. We assume that we’ll need to make drastic changes that are too difficult. But every day, we have the chance to get a little better or a little worse. 

Instead of worrying about the big picture , start with small, realistic changes. Once those small changes have become second nature, you can slowly make bigger ones.

When building habits, you will often be replacing old ones. Here are seven ways to replace bad habits with healthier ones:

Eliminate triggers

Reduce cravings 

Make a negative habit difficult

Uncover the root

Adopt healthy routines

Swap a bad habit for a better habit

Build intrinsic motivation

1. Eliminate triggers

Identify the people, places, and activities that are linked in your mind to bad habits. Then change your behavior toward those. 

For instance, if you have a shopping addiction, avoid shopping malls. If you want to quit smoking, don’t go outside when your friends take a smoke break.

Chronic stress can also trigger poor behavior. Make sure to actively manage your stress levels to avoid triggers .

2. Reduce cravings 

Remember, cravings stem from a desire to change your internal state. This means you can reduce cravings by identifying how you want to feel. Then, use a healthier action to achieve that feeling.

For instance, if you’re craving relaxation , take a bath instead of smoking. If you’re craving energy, eat a banana instead of drinking your third cup of coffee for the day.

3. Make a negative habit difficult 

Habits can only exist if the behavior is easy enough to engage in. If you make the behavior difficult, you won’t be able to do it. For instance, if you have a bad habit of staying up too late, start work earlier in the morning. 

If you know you’ll be physically exhausted and running on a few hours of sleep, you’ll think twice before staying up late. 

4. Uncover the root

Uncovering the root of your bad habits is one of the most important ways to change them. For instance, maybe you’ll discover that you stress eat because you need coping tools. 

Knowing that a lack of coping tools is the root of your habit, you can nurture your mental well-being in better ways. For instance, you can use self-care practices like mindful breathing to cope with stress .

5. Adopt healthy routines 

Building good habits boils down to lifestyle choices. And one of the best ways to change your lifestyle is by improving your daily routine. Map out your day and integrate healthy practices where they make sense. 

For instance, eat a vegetable and a fruit when you wake up. Take a restorative nap on your lunch break. And take a quiet walk in the evenings. Make sure that the practices you choose are realistic and healthy. 

6. Swap a bad habit for a better habit 

Sometimes the easiest way to change a habit is by swapping it for a better one. For instance, instead of eating a slice of cake every night, swap it for a baked cinnamon apple. Instead of drinking a glass of wine, swap it for a glass of sparkling water. 

7. Build intrinsic motivation

To build intrinsic motivation , you’ll need to believe two things: you have the choice and freedom to act how you want, and a task will teach you something new and make you a better person.

One of the best ways to believe these two things is by learning how to deal with negative emotions . 

You’ll also need a way to measure progress towards your new habit. Seeing progress is a major motivator. This can be as simple as writing it down and hanging it on your mirror. It could also be making a fancy chart or spreadsheet.

And finally, take intrinsic motivation to the next level by making your goal public. Tell a close friend or announce it on social media. Public commitment to your personal goals works as a powerful accountability partner. 

Now that you know how to build good habits, let’s take a look at some tips for you to maintain your new behavior:

1. Make it part of your schedule

It can be easy for new positive habits to fall by the wayside when you don’t do them regularly. When we have a lot on our plate, life can get in the way of habit building. To avoid this, make your new habits part of your schedule. 

For example, you may have taken up virtual workouts to achieve a good work-life balance during COVID-19 . To practice self-management and make sure you maintain this healthy habit, incorporate it into your daily routine. 

Use time management techniques to effectively manage your time and prioritize your habits.

2. Create a supportive environment

Surround yourself with like-minded people who have similar goals to you. Why? Because as humans, we are greatly influenced by what others around us are doing or feeling.

A study found that the exertion of mental effort is contagious . Simply doing a task next to a person who exerts a lot of effort will help you do the same. 

Being around like-minded individuals is also encouraging. For example, you may have formed a habit of going for a run in the morning. Making connections with other runners will give you that extra energy and motivation to stick to your running habits. 

Being around a positive group of people who share similar goals and interests can be the single greatest catalyst to help you maintain your habit.

Tell your family, friends, and colleagues what your plans are to maintain your new habit. Sharing your habit goals provides accountability and support for your habit maintenance.

3. Use reminders

One of the trickiest parts of maintaining a habit is remembering to do it in the first place. This is especially true when you’re in the beginning stages of your habit. As we’ve mentioned above, it takes time for actions to turn into habitual behaviors.

To help maintain your habit, set reminders for yourself. This could be a visual reminder like a post-it on the fridge or your mirror. 

Or why not use technology to your advantage? Set up reminders on your phone or download one of the many habit tracking apps available. Some wearable stress trackers and sleep trackers have the functionality to set reminders. 

You can also set reminders about why you've decided to commit to your new habit, making you more motivated to stay on track and maintain it.

4. Practice self-compassion

Building a habit is difficult. But maintaining it can even be more daunting.

Putting too much pressure on yourself to maintain your habit can be counterproductive. For example, if you fail to keep up with your habit, it can be tempting to focus only on the failure . Negative self-talk and automatic thoughts like “I’ve failed again” or “I’ll never succeed” will only set you back.

Instead, avoid being too critical of yourself by practicing self-compassion and emotional regulation . Remind yourself that habit formation and maintenance is a journey. And failure is a natural part of the journey. 

Don’t beat yourself up, and focus on what future actions you can take.

Building good habits: an invitation to grow

Building good habits is one of the main pillars of personal growth . To build better habits, you should shape your environment in a positive way and take it one step at a time.

Ready to form better habits? At BetterUp, we love helping individuals reach their fullest potential.

Elizabeth Perry, ACC

Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships. With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.

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7 Powerful Presentation Habits

Dec 28, 2021 by maurice decastro in communication skills , general , leadership , presentation skills , public speaking.

Bad presentation habits are easy to find and hard to break. The good ones are available to us all and we don’t have to look too far to find them.

Stephen R. Covey’s book, ‘The 7 Habits of Highly Effective People’ contains everything you need to know to achieve extraordinary results. It is a book which has impacted millions of lives across all professions for over 30 years. The wisdom also extends to any presentation you may be called on to make. If you read it closely you’ll find some very helpful presentation habits.

Whether you are presenting at your monthly update, a team brief, project update, board meeting or conference, it’s worth connecting with this wisdom.

Whatever it is, if you harness the integrity of the ‘7 habits’ your presentation will soar.

HABIT 1: BE PROACTIVE

Don’t believe the myth that great speakers are born that way; highly effective presenting and public speaking is a learned skill. Please don’t blame your parents or teachers for not giving you the confidence to speak. Be proactive in developing good presentation habits.

– Watch TED Talks . Presenters at TED follow some compelling precepts. They tell stories, give emotional context, stick to the point, support their message and keep it brief. Here are a few TED Talks I’d recommend you watch:

– Read

There are plenty of great books which can help you to learn presentation habits to speak with confidence and impact. Here are a few I’d recommend:

How to Deliver a TED Talk: Secrets of the World’s Most Inspiring Presentations – Jeremey Donovan

Made to Stick – Chip & Dan Heath

Presentation Zen – Garr Reynolds

Never Be Boring Again – Doug Stevenson

Resonate – Nancy Duarte

– Speak

Look for opportunities to speak, don’t shy away from them.

Explore possibilities and go out of your way to look for ways to present your ideas to colleagues and customers.

If the idea of standing up to present at work is a little to daunting to start with then consider joining a group. Somewhere you can practice speaking in a safe and supportive environment. Toastmasters is an International speaking club which has 16,600 clubs in 143 countries.

If you’d rather take a more private and personal approach, get yourself one to one coaching.

HABIT 2: BEGIN WITH THE END IN MIND

Stephen Covey presents Habit 2 as a journey of imagination. It’s based on the principle that you have to make it clear in your mind first what you want to achieve, before you can manifest it.

Presenting your ideas effectively to colleagues, clients or strangers is underpinned by the same principle. In this context, that journey of imagination begins with you sitting quietly long before you open your laptop to begin building your presentation. Ask yourself 2 questions:

What do I want my audience to feel?

Every great presentation is firmly grounded with a clear emotional intent. In other words, when you have finished speaking, how exactly do you want your audience to feel.

Please don’t make the mistake of answering that question with the words ‘informed and engaged’ as we often hear in our presentation training courses. On its own its still not enough. Making your audience feel ‘informed and engaged’ is a prerequisite in any presentation or speech but it lacks emotional impact. There has to be something else.

Here are just a few emotions you may wish to consider:

Enthusiastic

Keep in mind however, that sometimes, before you take your audience to the place of feeling something really good, occasionally you need them to feel uncomfortable. If that’s the case, you need to be clear on that too. Do you want them to feel;

Embarrassed

What do I want my audience to do?

Beginning with the end in mind means having absolute clarity what it is you want your audience to do.  If you don’t know exactly what it is you want them to do when you finish speaking then you can be sure they won’t do anything.

To substantially increase the likelihood of them doing what it is you want them to do, you have to make them feel something first.

“When dealing with people, let us remember we are not dealing with creatures of logic. We are dealing with creatures of emotion, creatures bristling with prejudices and motivated by pride and vanity.” ― Dale Carnegie, ‘How to Win Friends and Influence People.’

HABIT 3: PUT FIRST THINGS FIRST

The first habit presents the idea that if you really want something to happen, the only person who can make it so is yourself. Habit 2 challenges us to accept the reality that we have to be abundantly clear on what that is and to be able to see it in our minds too. I believe that if Stephen Covey were writing these habits with the focus on presentations and presenting, he would say that Habit 3 is about your message. That entails:

–  Knowing and understanding your own message first.

 –  Making sure that everything you say is relevant to and supports your message.

 –  Knowing exactly why your message is relevant and important to your audience, why they should care about it and what tangible difference it will make to their personal or professional lives.

Putting first things first also means leaving your ego aside and crafting a message and presentation which revolves entirely around your audience. It means that you don’t strive for perfection but instead work diligently to towards making an impact and a difference.

At Mindful Presenter we have a philosophy and passionate belief that ‘connecting is everything’.

Habit 4: Think Win-Win

This is a principle which embraces the idea of thinking and preparing your presentation in a way that is cooperative rather than competitive. Very closely aligned to Habit 3, it encourages us to focus exclusively our audience. It expels the notion of someone winning and someone else losing and urges us to craft a story that brings the presenter and her audience together.

It is a principle of harmony which entails building a relationship with your audience and connecting with them. That means that everything we say must be of value to our audience.

If they don’t win then you certainly won’t.

Habit 5: Seek First to Understand, Then to Be Understood

This is probably the favourite of my presentation skills habit because I believe it is the ‘Jewel in the crown’ of the set of 7 habits. After all, what chance do we stand of achieving any level of success if we don’t understand our audience. It is a principle which promotes the idea of listening before we even consider building and delivering our presentation.

I have long held a personal belief that ‘most people don’t listen’. Many of us do something very different; I call it ‘wait to speak’.

Many business presentations today centre around professionals ‘waiting to speak’. In other words, presnters saturate PowerPoint slides with text, data and bullet points which they can then read to their audience.

The Mindful Presenter seeks to understand their audience first:

– Who are they really?

– How much do they already know?

– What are their values?

– Do I undertstand the problems they have?

– Why should they care about this?

– How do they feel now?

– What do I want them to feel?

As you can see, there are a number of very important questions which need to be asked and answered long before we open our laptops.  Once we make the effort to really understand our audience, we increase the likelihood of them understanding us.

Habit 6: Synergize

Most people don’t like sitting quietly and listening to presentations but everyone likes being involved in a good conversation. A great presentation is far more of a conversation than it is someone just standing up speaking whilst running a slide show.

I think Stephen Covey’s wisdom continues to flourish as we consider synergy a vital element of our presentation. It’s about working together to produce meaningful results rather than simply talking at people hoping they see our perspective; we need to see theirs too.

Synergize means developing the habit of approaching every presentation as an opportunity to work closely with our audience. It means creating the time and making the effort to interact with and involve them in our message.

We have to put ourselves in their shoes.

We need to abandon preconceived assumptions and judgments and ask them for their thoughts, opinions and concerns.  When a presenter works very closely with an audience, they become a formidable team.

Habit 7: Sharpen the Saw

The final habit extols the virtue of growth and harmony. The spoken word has the ability to elicit a powerful effect and to respect and harness that impact we have to make time for ourselves.

It is a habit of self-renewal that promotes the idea that to be the best we can be we have to keep fresh and stay ahead of the game physically, mentally, emotionally and spiritually. How can we expect to influence and inspire our audience, to lead action and change if we are not in peak condition?

It strikes me that it is possibly the most challenging habit for all of us because it entails most of the things, we know we should be doing anyway but still don’t always do.

– Exercising regularly

– Staying properly hydrated

– Eating healthily

– Cutting out the toxins

– Finding the time and space to sit quietly, breathe and think

– Meditating

– Visualising

– Challenging ourselves personally and professional

– Learning new things

– Having more fun

When our body, minds and emotions are not in as good a shape as they could be, we lose the energy, creativity and confidence to speak with impact.

Sharpening the saw is not only a good habit to end on it’s perhaps one most of us could benefit from enormously (presentations and public speaking aside) as we we begin the New Year.

As we step eagerly into the New Year, Stephen Covey’s book shares powerful lessons for personal change which many of us are more open to at this time of year.

Give some thought as to how you can build these potent habits into your presentation and public schedule this year.

If you need help with you presentation habits:

– Book yourself onto a powerful  public speaking course .

– Invest in some really good one to one  public speaking coaching .

– Get yourself some excellent  presentation training

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How to Build Good Habits (+ 20 Powerful Habits for Well-Being and Success)

Learn how we form good and bad habits — and how we can use great habits to improve our well-being and success.

We all know about good habits. Wash your hands before eating. Exercise every day. Save for retirement.

But we often start a new habit only to see our efforts fizzle out in a few weeks — or even days.

And we often blame ourselves.  I don’t have enough willpower!  But it’s not that simple. Habit-building is a brain science. Once you understand it, your odds of success will multiply exponentially.

This article unravels the science of habit formation, followed by a list of 20 powerful habits to improve your well-being and success.

What is a habit?

A habit is a routine behavior or practice that you perform regularly, often subconsciously — like a well-worn path for your brain that allows you to carry out actions without expending much thought or effort.

Habits can be either positive or negative. Positive habits, like exercising and eating healthily daily, improve your overall well-being. Negative habits, on the other hand, such as smoking or procrastinating, can hinder your health and success in life.

People develop habits for various reasons. Habits can simplify complex tasks, increase efficiency, or turn your daily routine into a comfortable rhythm.

However, this automation also has drawbacks, such as getting stuck in an undesirable emotional or mental pattern that leads to unhealthy behaviors.

Being mindful of your habits, understanding why you’ve developed them, and actively working to cultivate positive ones can have a profound impact on your life.

How we form habits

Habit creation is a complex process rooted in our behavioral patterns and brain processes. At its core is the strengthening of synapses in the brain through repeated thoughts and feelings — especially the ones we entertain on a daily basis.

‎When you regularly perform an action, neural pathways are created and reinforced in your brain. This makes the action easier to perform without conscious thought over time. In other words, it pays off for us humans to be creatures of habit.

Interestingly, we create both conscious and subconscious habits. Conscious habits are those you deliberately choose to incorporate, while subconscious habits form without you even realizing it. Understanding the difference between the two can be helpful for getting the most out of your habit patterns.

Conscious habits, like choosing to exercise daily, empower you to actively shape your life. Subconscious habits, such as biting your nails when stressed, might require more introspection to recognize and change.

These neural patterns can develop surprisingly quickly, sometimes within a few weeks. That’s why consistency is key when trying to form a positive habit or break a negative one. Awareness of the mechanisms behind habit formation can make the process more manageable and successful.

Managing your habits

Good daily habits can be very helpful, but you’ve got to know how to develop them and stick to them — breaking free from the stranglehold of negative habits that oppose your positive ones.

We’ll look at both aspects: creating and strengthening new habits and successfully extracting yourself from old ones.

How to intentionally create a habit

The following seven steps can help you form a new habit:

1. Identify a specific goal

Choose a clear, achievable goal that can be translated into regular action, like exercising every morning. Repetitive daily goals are best to practice with.

2. Pair the new habit with existing habits

Connect the new habit with a routine part of your day, like brushing your teeth or driving to work, so that one triggers the other.

3. Start small

Begin with a version of the habit that’s easy to accomplish. Then, gradually increase the complexity or duration.

‎4. Use positive reinforcement

Reward yourself for successfully completing the habit. This can help strengthen the behavioral association in your brain.

5. Track your progress

Keep a log or journal, and record your experiences and successes for a specific time period. This will reinforce the importance of the habit and motivate you to continue.

6. Be patient

Recognize that forming a habit takes time — often several weeks or more. Patience is key.

7. Adjust as needed

Be flexible and willing to modify the habit if it’s not working. However, keep your overall goal in mind.

How to strengthen a habit

Strengthening a habit so it’ll stick also takes a systematic approach. Follow these five steps to cut through on habit formation in your everyday life:

1. Consistency is key

Stick to the routine without skipping anything since repetition reinforces the neural pathways in your brain that generate behavioral patterns.

2. Increase difficulty gradually

Once the habit is established, slowly increase the complexity or challenge to develop mastery over it.

3. Use visual reminders

Keep cues around that remind you of the habit. For instance, if your goal is to exercise daily, store your gym bag near your front door. You can also visualize yourself performing the habit to further strengthen the new mental pathways.

4. Avoid negative triggers

Identify and minimize anything that might derail the habit, such as anticipated distractions or temptations. Develop a strategy to outwit temptations when they come up. For instance, if you’re working on eating healthier, have an apple in your pocket or purse for times when you’re passing by a bakery and are tempted to purchase a pastry.

5. Use technology to stay on track

Apps and gadgets can provide helpful reminders and track progress. For example,  Motion’s AI-driven intelligent calendar  is a great tool to set dedicated blocks of time for a new habit and create a long-term schedule so you can stay on track.

‎How to break a bad habit loop

Bad habits can have a stranglehold on your entire being and suck the joy out of life. Here are eight key steps to break a negative habit:

1. Identify the underlying cause

Understanding why you developed the habit can guide you in breaking it. Boredom? Frustration? Self-condemnation? Identify the reason so you can develop new habits.

2. Replace the bad habit with a positive one

Instead of stopping the habit cold turkey, replace it with a better or more desirable alternative.

3. Set realistic goals

Break the harmful habit into smaller, more manageable pieces rather than trying to quit all at once.

4. Use your support systems

Friends, family, and support groups can provide encouragement and hold you accountable for the changes you want to make.

5. Monitor — and, if possible, avoid — your triggers

Recognize what triggers the habit, and try to avoid or replace it.

6. Reward progress

Set milestones and celebrate when you reach them to motivate yourself to continue.

7. Practice mindfulness and self-compassion

Being mindful of your actions and forgiving yourself for slip-ups is essential to the process of breaking a bad habit.

8. Seek professional help if needed

Some habits, like addictions or compulsive behaviors, might require professional guidance.

‎Reach out to a life coach, counselor, or therapist. They’re here to help!

20 powerful habits for a more successful, happier life

Need some inspiration for your new habits? We’ve collected 20 dynamic good habit examples that can change your life for the better.

Work and career

The habits in this section will help you stay focused on professional excellence and career advancement.

1. Set clear goals daily

Every morning, define your priorities for the day. This will focus your energy on what matters most so that you’ll be more likely to have a productive and satisfying workday.

2. Embrace continuous learning

A “perpetual learning” attitude is a characteristic found in successful people, so make a habit of always trying to learn something new. Whether it’s a skill or industry knowledge, continuous learning keeps you competitive and engaged in your field.

3. Build positive relationships

Networking is an important skill in professional advancement, so actively cultivate genuine relationships with colleagues or clients. These connections can open doors to new opportunities.

4. Regularly reflect on your progress

Periodically take time to review your accomplishments and areas for growth. Honest self-reflection helps you recognize success and learn from your mistakes.

Time management

Managing your time well is an important aspect of having a successful, balanced, happy life. Here’s a short list of habits to develop:

1. Use a planner or app

Using a  daily planner app  for appointments and tasks helps you stay organized and reduces the likelihood — and accompanying stress — of forgetting important commitments. Try  timeboxing  or  time blocking .

2. Prioritize your tasks

Focus on what’s most urgent and important.  Prioritizing  your activities ensures you direct your energy effectively so that you can accomplish more in less time.

3. Limit multitasking

Though multitasking can feel productive, it often leads to mistakes and reduced efficiency. One study found that  only 2.5% of people  can engage in multitasking without losing efficiency. So, train yourself to focus on one task at a time. You may even want to develop a deep work routine.

4. Take regular breaks

Short breaks rejuvenate your mind, increasing your focus and creativity. So, step away from your work periodically.

‎Health and well-being

Healthy lifestyle choices are already at the top of many people’s daily to-do lists. Here are some healthier habits to develop that will improve your quality of life:

1. Eat a balanced, healthy diet

Eating a variety of nutritious foods fuels your body and mind and helps keep you in shape.

Need help with this when that bag of chips starts winking at you? Try the “start small” approach by including one healthy food in each meal. Then, gradually expand your selection to develop better overall health.

2. Exercise regularly

Engage in physical activity you enjoy to boost your energy, reduce stress, and help ensure a healthy heart and body.

3. Stay hydrated

Drink enough water daily. Proper hydration supports digestion and improves mental clarity.

4. Avoid smoking and excessive alcohol consumption

Limit or eliminate these and other addictive substances. Reducing or quitting smoking alone can lead to a  longer, healthier life  and reduce your risk of developing chronic diseases.

Self-care and sleep

At the top of this list is following a healthy sleep routine by sticking to a consistent bedtime. Once your body clock is regulated, here are four more habits to consider:

1. Engage in hobbies

Spend some time daily doing activities you love. Hobbies provide a sense of enjoyment and relaxation, enriching your life.

2. Practice mindfulness

Even if you’re not the meditative type, take some time to be “in the moment” rather than spending most of your time worrying about what  might  be. This practice can reduce stress, improve focus, and increase your overall well-being.

‎3. Show yourself compassion

Treat yourself kindly, especially during tough times. Self-compassion promotes emotional resilience and a more positive outlook on life.

4. Practice gratitude

Take a moment each day to acknowledge what you’re grateful for — whether big things or small. The practice of gratitude has  many benefits , such as lowering blood pressure and improving sleep.

Writing in a gratitude journal or simply reflecting on positive aspects of your life can uplift your mood and give you a more optimistic outlook. It’s a simple habit that can make a big difference in your overall well-being.

Financial security and success

It’s easy to dream big about making a lot of money, but financial security rests squarely on the habits of measured spending and living within your means.

Here are some powerful habits for your financial life that’ll get you where you want to go:

1. Create and follow a budget

Always know where your money is going. Budgeting empowers you to control your finances and work steadily toward your financial goals.

2. Build an emergency fund

Save for unexpected expenses. Having a financial cushion provides peace of mind and stability during unforeseen circumstances.

3. Invest for the long-term

Explore safe investment opportunities that are designed to help money grow steadily over a longer time. Regularly investing even a small amount can lead to financial growth and security.

4. Regularly review your financial goals

Adjust your financial plans as needed. Regular reviews will keep you on track and responsive to changes in your life or the economy.

Adopting these habits will ensure you’re well on your way to greater well-being and success in life. Find what works best for you and make consistent, positive choices, and you’ll reach your goals in no time.

Use Motion to support your good habits

Positive, healthy habits are wonderful assets for personal well-being and success — but they need attention and repetition to become permanent.

Use a dynamic online time management tool, such as  Motion’s AI-driven calendar , to help you schedule and keep track of your good habits.

Motion’s calendar app effortlessly and intelligently helps users manage their entire lives — including their habits.  Try Motion for free for 7 days .

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The Best And Worst PowerPoint Presentation Examples

Who wouldn’t appreciate a PowerPoint presentation that is eye-catching and easy to understand? With the best and worst PowerPoint presentation examples below, you’ll know what makes a good PowerPoint presentation and what makes a bad one.

Engaging presentations are the lifeblood of effective communication in today’s information-driven world. Whether you’re in a boardroom pitching a new idea, standing in front of a classroom of curious learners, or delivering a keyote speech to an interested investor, the ability to create and deliver engaging presentations is a skill that can truly make or break your message. 

Various elements contribute to making a presentation good or bad, from compelling visuals to persuasive delivery; these factors collectively influence how your ideas are received and remembered. So, in this article, we will look at some of the good and bad presentation examples to help you transform your presentations and make them more engaging.

Main Differences Between Good V/S Bad PowerPoint Slides

Knowing the difference between the best and worst PowerPoint presentations is vital for creating engaging presentations.

What Makes A Good PowerPoint Presentation?

Have you ever wondered how you differentiate between a good design v/s bad design PPT? In this section, we’ll look at some examples of making PowerPoint presentations that inspire and engage the audience. Look at what’s behind the slides that stick in mind long after the projector is turned off:

• Less text, more impact
• Choose a color scheme that works
• Proper balance of animation and texts
• Logical flow of information
• Context-relevant graphics or illustrations

READ MORE: The Golden Rules for Impactful Presentations 

1. Less Text, More Impact

Imagine your presentation as a visual storybook. Less text on each slide means your audience can focus on your story, not squint at paragraphs. Use striking images or a single powerful phrase to grab attention. It makes your presentation look impressive and helps people remember the article’s key points. Keeping about 30 words per slide or 6-8 lines in your presentation will help maintain a proper flow of words and pictures, resulting in a fluid presentation.

2. Choose A Color Scheme That Works

You don’t need to be an artist to pick the right colors. A good presentation uses colors that work together nicely. Choosing harmonizing colors can guide the audience to focus on important information. Choose colors that look good together and don’t hurt the eyes. Microsoft Office’s color schemes can save the day if you’re short on ideas. Avoid using light colors on a dark background and vice versa.

3. Proper Balance Of Animation And Texts

Animations and transitions can be like party crashers in your presentation if not used wisely. They might steal the show from your message. A top-notch presentation keeps both animations and texts in check, ensuring they don’t overpower each other. However, don’t ditch them altogether! Use transitions and animations only to highlight key points. For example, make bullet points appear individually instead of all at once. It keeps your audience focused.

READ MORE: How to add animation in PowerPoint?  

4. Logical Flow Of Information

Think of your presentation as a road trip. Imagine if your GPS gave you all mixed up directions. Chaos, right? Similarly, your slides need a logical order and a roadmap. Maintaining the logical flow of your slides helps the audience follow the information easily. A logical flow makes your message clear and easy to remember. It’s like telling a great story with a beginning, middle, and end.

EXPLORE: Flowchart PowerPoint Templates

5. Context-Relevant Graphics Or Illustrations

A picture speaks volumes. Our brains love visuals. Using context-related graphs, photos, and illustrations that complement your slides can amp up important pointers and keep your audience engaged during the presentation. However, while presenting, make sure to explain why a graphic or a picture is there. Explaining the graphics verbally makes your message crystal clear and memorable.

EXPLORE: Want to create stunning presentations? Check out our presentation services !

A PowerPoint presentation shall excel in these aspects of making it engaging, informative, and memorable. These good PowerPoint presentation examples could help you make a better PPT in one or more areas, not leaving the audience disengaged or confused. 

While it’s important to look at good presentation examples, it’s equally important to avoid mistakes that can turn your presentation dull.

What Makes A Bad PowerPoint Presentation?

Ever been in a room with a presentation that made you want to escape through the nearest exit? We’ve all been there! In this section, we’ll highlight some common mistakes that turn a good presentation into a dull one. With many examples of good and bad PowerPoint slides on the internet, we have listed some bad examples that show the ‘DON’Ts’ and ‘AVOID AT ALL COSTS’ of PowerPoint mistakes:

• Image behind the text
• Using only bullet points and no paragraphs
• Having no symmetry in texts and pointers
• Being too minimal
• Keeping text too small

1. Image Behind The Text

Anyone who considered utilizing an image as a background most likely missed the memo. Text and images simply do not work together. One of the worst PowerPoint presentation examples is text overlaid on an image. Keeping the image in the background complicates understanding the text, and the main image should be clarified. Finding a text color that shines out in the background is nearly tough because all of those colors merely draw your attention away from the words. To avoid this calamity, avoid utilizing photos as slide backgrounds when you have text to highlight.

EXPLORE: Best PowerPoint Backgrounds Collection

2. Using Only Bullet Points And No Paragraphs

To make a presentation audience-friendly, reducing paragraphs to bullet points is a wise choice. However, it is critical to emphasize that this is more than simply putting only bullet points and leaving out all paragraphs. Using 5-8 bullet points is ideal for a slide. If the text size shrinks to 12 or 10 points, you’ve written a lot. Lengthy bullet points tend to bore the audience; some might even think of them as paragraphs.

3. Having No Symmetry In Texts And Pointers

A lack of balance or alignment between textual material and supporting visual elements, such as arrows, bullets, etc., can make your presentations appear unpleasant. When text and pointers are strewn about, it’s difficult for the audience to follow a logical flow of information; a common bad PowerPoint slide example to avoid at any cost. Your audience will be obsessed with deciphering the relationship between the text and graphics if your presentation needs more harmony.

4. Being Too Minimal

Being too minimalistic is as bad as overdoing it. Not having the required text on slides or keeping them blank makes them dull and non-engaging. You don’t need a color explosion or too many texts, but bringing some life to your slides is always a good idea. Using pre-made PowerPoint templates is a good idea to keep your content balanced; however, it is best not to leave blank spaces. A blank slide with no colors or text might give the impression of minimal effort. Strive for a balanced approach to keep your audience engaged and awake.

EXPLORE: 40,000+ PowerPoint Templates and Google Slides Themes

5. Keeping Text Too Small

Another thing to avoid is making your font size too tiny, almost like the size of a peanut. The size of the font is extremely important in any presentation. Think of it like trying to enjoy a beautiful scenic view through a tiny keyhole – not very enjoyable, is it? It’s the same with your PowerPoint. Your slides can be perfect with great colors, and graphics, but it’s a bummer if your audience can’t read them. A simple trick is to stand at the back of the room where you’ll present. If you can read the font comfortably, then you should be fine!

READ MORE: Best Presentation Fonts

A bad PowerPoint presentation will dismiss all your efforts and disengage your audience. To look more, avoid these bad PowerPoint presentation examples at any cost while making your next presentation.

We have carefully curated a visual appearance of how your PowerPoint presentations change by following the aforementioned points.

A good PowerPoint presentation is a balance – not too much, not too little. It’s about enhancing your message, not taking the spotlight away from you. However, striking that balance requires a lot of practice and trial and error.

You can always opt for presentation design services , like SlideUpLift. It gives you the advantage and access to presentation specialists. We design visually appealing presentations, with modern design elements, graphics, and illustrations; maintaining a perfect balance of every element. 

Whether you want to customize your slides completely or just tailor the color or font, we ensure that your brand or personal style always reflects in your presentation. 

Explore from our collection of 40,000+ PowerPoint templates and Google Slides themes. Utilize our presentation design services to create stunning PPTs. Give us a try with our custom-slides service , or schedule a call with us to know more!

What is the biggest difference between the best and worst PowerPoint presentations?

A good PowerPoint presentation effectively communicates its message, engages the audience, and uses visuals, layout, and content in a clear and compelling manner. In contrast, a bad PPT has cluttered slides, too much text, poor design choices, or distracting elements that hinder understanding.

How can I avoid making a bad PowerPoint presentation?

To avoid creating a bad PowerPoint presentation, focus on simplicity, use visuals wisely, keep text concise, maintain a logical flow, use appropriate fonts and colors, and avoid excessive animations or irrelevant content. Seek feedback from peers or experts to improve your overall presentation.

What role do visuals play in differentiating a good design v/s bad design PPT?

In a good presentation, visuals support and clarify key points. While in a bad one, they may be excessive, distracting, or irrelevant, overshadowing the main message.

How important is the audience's experience in determining the quality of a PowerPoint presentation?

The audience’s experience is essential in evaluating a presentation. A good PPT keeps the audience engaged and attentive compared to a bad PPT, which leads to disengagement and confusion.

How can I fix my bad PowerPoint presentation?

You can fix your PowerPoint presentation by opting SlideUpLift as your presentation buddy. With over 40,000+ PowerPoint Templates and Google Slides Themes to explore, you can choose what’s best for you. In case you have very specific presentation needs, you can opt for their presentation design services or custom slide service to create stunning PPTs. Schedule a call to know more.

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GOOD AND BAD HABITS

Jul 30, 2014

1.06k likes | 7.38k Views

GOOD AND BAD HABITS. BAD HABITS. Smoking. Drinking alcohol. Taking drugs. Internet addiction. Overeating. Malnutrition. GOOD HABITS. Healthy sleep. Physical activity.

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Presentation Transcript

Drinking alcohol

Taking drugs

Internet addiction

Malnutrition

GOOD HABITS

Healthy sleep

Physical activity

Place good and bad habits in order of importance, from the most important to the least one.Look at myvariant.Do you agree with it?

The End.Thank you for your attention!

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