HOW TO MAKE AND

BREAK THE HABITS

PRESENTED BY:

QURATULAIN
RABBIA ZAMIR
EHLAM ARSHAD
SARAH AMMAR
DEFINITION- “HABIT”
● A thing done often and hence, usually,done easily;
practice; custom
Pattern of action that is acquired and has become so
automatic that it is difficult to break.
Habits are repeated and automatic behaviour of
humans that we do unconsciously on daily basis
Habits, no matter what kind, are:

➔ Done often
➔ Acquired .
➔ Done automatically
➔ Difficult to break
Habit building stages

Cue→ Craving → Response→ Reward

Why do you want to make and
break habits?
Habit formation, and Progressive Extremism

Habit formation is a time taking process. Take simple steps to build habits permanently . This is what we call
progressive extremism.
“Habits are the
compound interest of
self improvement.” -
James clear
For building a habit,there are four steps
CUE

Tigers your brain to

initiate your brain

REWARD CRAVING

The end goal of every Motivational force behind

habit every habit

RESPONSE

The habit you perform

which can take the form of
a thought or an action
 Habit breaking

People use cognition to change their behaviour and habits . the prefrontal cortex(youngest part) which understands on
an intellectual level that we should stop that bad habit and change our behaviour.
This is cognitive control. But unfortunately When we get stressed out the prefrontal cortex goes offline first.
This is the main reason we do things in stressful situations which is not helpful at all.
So when the prefrontal cortex goes offline we come back to our old bad habits.
AS time passes we are able to see the results of our action and what rewards we are getting because of that we let go of bad
habits.
Do not make goals only, make a
system
Motivation, clarity, environment
EXAMPLE:
Journaling thoughts/Visual measurement
progresS
 Goldilock rule
If you want to start a habit of playing tennis with whom you should play, a kid of four year, who doesn't know tennis, an
expert, or fellow of an equal level?
According to this rule human beings get
motivated when the task is challenging or
right on the edge of their current abilities.
Not too hard and too easy which means
challenge within an optimal zone of
difficulty.
 Focus
If we only focus on what we were , we will not be able to change, focus on what you want to be, what changes you want, it will
take time , but a time will come when you have completely changed your identity
“The secret of change is
to focus all of your
energy, not on fighting
the old, but building
new ones.”- Dan
Millman
“Plant a tiny seed in the right
spot and it will grow without
coaxing.” - B J Fogg
THANKYOU