Breaking Habits Topic

Jetty45 01/11/13
Yeah, I lost my first 5 lbs in my first week using MND!! That makes it worth the struggle. :-)Can someone remind me what experts say is the length of time it takes to break a habit? Is it 7 consecutive weeks?

Thanks!

A.Broad.Abroad 01/11/13 replied to Jetty45
Congrats on the success! It's always helpful to get off to a strong start!

I don't know the scientific answer to your question, and there probably isn't just one right way. But I did read something a very long time ago that said it takes 20-25 repetitions to fully reinforce and develop a NEW habit.

So, if that concept is accurate, it should take about three weeks to make something habitual that you're doing consistently once a day, which in theory, could be used to replace an undesirable habit with a new one. E.g., going for a walk in lieu of turning on the TV at 6pm, or grabbing some celery sticks at 3pm instead of crackers.

Incidentally, I used this idea when my kids were small with new foods. Supposedly, a person can acquire a taste for anything through repeated exposure, and picky eaters are a pet peeve of mine. They are now grown and all of them eat, or will try, virtually anything, so it seems to have worked. At least anecdotally!

I also have also relied on postponement of gratification to break a habit. For example, when I feel like I really "must" eat something, even though there's no reason I should be hungry, and the things that sound good are not necessarily healthy, I make myself do something else first, and wait at least 15 minutes before eating.

Nine times out of ten, the urge passes and I forget all about those munchies, especially if I've made a point of getting busy. If I'm still starving, then I make a point of eating something that complies with my plan. In my mind, if I'm genuinely hungry, something "appropriate" SHOULD be just as satisfying as a so-called treat.

I used this to break the habit of snacking between meals, and even now, more than 20 years later, I seldom if ever snack.

Good luck!

Jetty45 01/11/13 replied to A.Broad.Abroad
Great suggestion to postpone gratification. I have always joked that, being the youngest child, instant gratification is my middle name. I'm going to make a point to try postponing this week. I'll let you know how it goes!

Thanks!

Breaking Habits