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The reasons we develop bad habits and why they’re so hard to break

Why we develop bad habits 

Have you ever found yourself engaging in a bad habit and wondering why you can't seem to stop? Unfortunately, it's common to fall into bad habits – whether it’s procrastination, unhealthy eating, or neglecting self-care. In your quest for self-improvement, know that discovering and understanding the underlying reasons for these bad habits is the first step toward making positive changes. 


Common reasons for developing bad habits

There are many reasons for taking up bad habits, but the following are among the most common. 

1. Boredom - When bored, turning to unhealthy habits to pass the time or find entertainment is not unusual. To overcome boredom-related bad habits, it’s important to find activities that are engaging and meaningful to you. This might involve taking up a new hobby, volunteering, or pursuing personal growth opportunities.

2. Stress - Stress is a common trigger for bad habits such as...

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Rewarding yourself is key to developing self-discipline

If I had a dollar for every time a client lamented to me that they lacked self-discipline, I’d be a very wealthy person right now. 


Everyone feels overwhelmed and bogged down by the things they need to get done each day. You’re not alone. Sometimes, you just don't want to do anything – certainly not how you thought you would feel. But deep down, you know that to be successful, you need to take regular action and find a way to get things done.


It doesn't matter whether you feel like it or not; you just have to do it. Successful people know that, and they have managed to find a way to get things done even when they don’t want to! They have worked out how to motivate themselves. 


The beauty about motivation is that it doesn't have to come from within. Instead, you can get it from outside sources like a friend or a coach, or from within yourself – even your future self. 


You don't have to wait for motivation. You...

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Finish 2023 strong by taking care of yourself

No matter how you divide up the 2023 calendar year, there are still 365 days in it. If you work full-time with 21 days of annual leave, you’ll have 245 working days to achieve whatever it is you want to achieve professionally, and a little bit more time for what you want to achieve personally. For some that idea can be daunting however it doesn’t have to be. In order to achieve your goals, you need consistent habits to support them. To maintain consistency, you need to take care of your physical and mental health. 


Taking care of your mind is just as important as taking care of your body. Unfortunately, it’s easy to forget that in the busyness of the day-to-day. After all, it’s obvious if you exercised instead of watching TV or ate salmon for dinner rather than fried chicken. How you treat your mind is usually less visible and more difficult to track.


To stay on top of things, it helps to develop easy habits that fit into your usual...

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How to set and keep New Year’s resolutions

As the last weeks of the year are approaching, many people are thinking about food, family gatherings, and new beginnings. That’s why so many people make New Year’s Resolutions. It’s a fresh start, right?


Unfortunately, for most people, the resolve to keep those resolutions usually dies off after a few weeks. In fact, 23% quit in their first week, and only 36% make it past the first month. Only 9% successfully keep their New Year’s resolutions. Interestingly, research shows 59% of young adults (18-34) have New Year’s resolutions, which makes it the largest demographic that sets these goals. And 48% want to exercise more, making it the most popular New Year’s resolution. The top 3 New Year’s resolutions are all health-related; exercise more, eat healthier, and lose weight. 


The good news is, if you understand why, you find it hard to keep your resolutions, you’ll know what works and doesn’t work for you.


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How gratitude writing practices help to manage anxiety

Gratitude is a powerful practice, especially when it’s practised regularly. Research is continuing to uncover the benefits of gratitude and the various mental and physical benefits it has on us. Let’s look at a few of those to give you an idea of what you can expect if you start to focus on experiencing gratitude daily. 


The benefits of a writing gratitude practice with anxiety


Practicing gratitude helps your overall mental and physical health because you instantly have a better outlook on life. Don’t be surprised to walk away from your latest gratitude practice, whatever it is, with a big smile on your face. Of course, the benefits don’t stop at increased happiness. Experiencing more gratitude has been linked to increased movement, a better self-image, less anxiety and even a reduction of depression. 


Does this sound too good to be true? Scientists have found that intentional gratitude mediations result in increased levels of...

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Have a partner with different sleep needs? Here's what to do


Scientists believe that each of us has a unique sleeping chronotype that puts us somewhere on the spectrum between morning lark and night owl. With more than 60% of adults sleeping with someone else, it’s unsurprising that individual sleep patterns sometimes clash.


In fact, a survey by a leading bedroom furniture company found that 75% of couples report that they go to bed at separate times up to four nights a week. The major reasons include long work hours, socializing, or online shopping and video games.


Meanwhile, more than a third of couples say they argue because their partner disturbs them or wakes them due to conflicting schedules. 


Fortunately, you don’t have to resign yourself to a poor night's sleep just because you and your partner have incompatible bedtimes. Try these tips for enhancing your slumbers and your marital satisfaction.


Steps to take with your partner

1. Accept your differences. Individual...

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Breaking and Changing Habits Successfully

change goals habits Oct 19, 2021

If you’re like most people who struggle to make changes and make them a habit, then you’re always on the lookout for a better way to achieve your goals. But it seems like you’re setting yourself up for disappointment each time.


In this article I am going to show you how you can make the changes you want to make before the end of the year by using micro-habits and how to make micro-habits stick. Micro-habits combine the power of habits and minimal resistance, so you have a greater chance of succeeding in making the changes you desire.


Habit vs micro habit?

A habit is ‘a settled or regular tendency or practice, especially one that is hard to give up’. Often a habit is learned and automatic and it requires intentionality to interrupt the automatic pattern.


When setting a new habit, we often struggle to embed it because it is too big. Ideally to be successful at changing a habit we need to focus on the micro-habits that make up the...

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How to change your habits for the better

change goalsetting habits Oct 06, 2021

If changing habits were easy, there wouldn’t be so many books written on the topic and I would be out of a job!


As you notice signs of the loosening of lockdown, you can allow yourself to imagine your life post lockdown. While you may have struggled through the physical distancing, reduced socialising and managing to go without, you now have an opportunity to design how you emerge into this new way of being.  


You have shown through your experience that you can adapt, dodge and accept situations for what they are when you need to. And now it’s time to call on those skills again to prepare to emerge strong; to declutter from the no longer helpful skills (4pm wine o’clock and Netflix series binges to name a few) and adopt an approach that will support you as you re-integrate into your socialised world.


What habits do you want to change?

I’m betting that there are a good of number of habits that you have adopted that you don’t...

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Wellbeing is a daily activity

One of the most important gifts you can give yourself, is wellbeing. It doesn’t have to mean jet set holidays, days at the spa or a healthy meal every now again. Wellbeing is about having good mental health, high life satisfaction, and a sense of meaning or purpose. Who wouldn’t want that for themselves? And guess what? Wellbeing can be achieved through small acts that symbolize to you, that you matter.  


Unfortunately, we often become distracted by what life throws at us which leads us to neglect our own wellbeing. When time is limited, and we have an ever-growing to-do list we often sacrifice the time we had set outside for ourselves in order to complete our list of things to do. It’s often easier than explaining to someone why we didn’t get their ‘thing’ done for them.


Fortunately, there is a way that you can start to make wellness a habit and integrate it into your day whether it’s a work-day, weekend or holiday. First...

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