{"id":6917,"date":"2021-05-28T06:20:03","date_gmt":"2021-05-28T05:20:03","guid":{"rendered":"https:\/\/hypnotc.com\/?p=6917"},"modified":"2022-10-16T14:11:35","modified_gmt":"2022-10-16T13:11:35","slug":"how-to-change-a-habit","status":"publish","type":"post","link":"https:\/\/hypnotc.com\/how-to-change-a-habit\/","title":{"rendered":"Habits and how to change a behaviour"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 ez-toc-wrap-right counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Blog Contents (Jump to Section)<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a0a9a9cd45e6\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a0a9a9cd45e6\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/hypnotc.com\/how-to-change-a-habit\/#what-is-a-habit\" >What is a habit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/hypnotc.com\/how-to-change-a-habit\/#how-to-change-a-habit\" >How to change a habit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/hypnotc.com\/how-to-change-a-habit\/#hypnotherapy-for-habit-change\" >Hypnotherapy for habit change<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"font-weight: 400;\">Do you <em>do something<\/em> that you would rather you didn\u2019t? Perhaps finishing your plate of food when already full, or leaving the washing up in the sink after dinner, only to regret the messy sink in the morning? Or perhaps you wish that you automatically had a certain response? Maybe recognising that you are full so that you automatically stop putting food in your mouth, or routinely washing up the dishes after a meal as standard.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"font-weight: 400;\"><span class=\"ez-toc-section\" id=\"what-is-a-habit\"><\/span>What is a habit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"font-weight: 400;\">A habit is a behaviour or action that you tend to do in a given situation. It only takes an instant to develop a habit, just by doing it! The key is for repetition to make that habit stick. This blog explores how habits are formed and how you can easily and effectively develop or change habits. However, let\u2019s start with stopping an old habit.<\/p>\n<p style=\"font-weight: 400;\">To stop doing something, whether it is smoking cigarettes, arguing with your kids, or getting angry when your colleague parks in your favourite place in the car park (strategically located for a quick exit perhaps), the first step is to recognise that what you&#8217;re doing is a habit.<\/p>\n<p style=\"font-weight: 400;\">Remember, if it is your \u2018go to\u2019 action in that situation, it is a habitual response. You could, of course, simply decide to not do that again. However, as habits tend to happen outside of conscious awareness, the next time you are in a situation where you would normally respond that way, it is likely to happen. For example, perhaps you usually smoke a cigarette after your evening meal. The first night, you might deliberately stop yourself from smoking. You may even remember to do that again the next night.<\/p>\n<p style=\"font-weight: 400;\">However, on the third evening, maybe you are talking to a friend, or looking at your phone as you finish your meal. Without conscious thought you are more likely to reach for a cigarette, especially if they are to hand. Why is this? I am going to explain this using \u2018the field metaphor\u2019.<\/p>\n<p>Imagine a field of grass. Long, glorious green grass. There is a border around the field, perhaps a fence, or maybe some hedges or bushes. The are also two gates on opposite sides of the field. As you need to cross the field every day, you may choose a direct path from one gate to another on that first day of crossing the field. Why? Well, your mind is smart and will usually choose the most logical solution to a problem.<\/p>\n<p>There will be some effort involved as you will, on some level, be paying attention to how you are walking and checking on the route and what you can observe as you do so. So, a bit of conscious effort.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-6918 size-full\" src=\"https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/benjamin-davies-Zm2n2O7Fph4-unsplash-1.jpg\" alt=\"habit change can occur with a simple decision - image of a field - you can choose to cross the field a different way\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/benjamin-davies-Zm2n2O7Fph4-unsplash-1.jpg 800w, https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/benjamin-davies-Zm2n2O7Fph4-unsplash-1-300x200.jpg 300w, https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/benjamin-davies-Zm2n2O7Fph4-unsplash-1-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">On the second day, if the first day\u2019s path worked for you, then you are likely to do it the same way again. Why? Well, the first day will have trampled the grass, so not only is it the route that worked fine the day before (e.g., you didn\u2019t fall down a rabbit hole), it will also be easier as walking along the path will be less effort physically and you will need to pay less conscious attention as the route is already a bit familiar. On each subsequent day, the route gets easier and easier, a \u2018right of way\u2019 in a sense, and before long, you can quite comfortably, if you wished, day dream or run through plans in your mind, whilst walking across that same old path.<\/p>\n<p style=\"font-weight: 400;\">This is a metaphor for how a habit can be formed. Simply do something once, and then keep repeating it, until it becomes so easy that it is no longer a deliberate and conscious choice, more an automatic behaviour. However, at some point, perhaps the farmer who owns the field replaces the gate and puts it a bit further up the field. Or you want to walk to a different gate that you notice.<\/p>\n<p style=\"font-weight: 400;\">You might find that you automatically start walking on that old path and, at some point, you will need to consciously intervene and change direction to the new gate. That will take effort.<\/p>\n<p style=\"font-weight: 400;\">Alternatively, you may notice the gate move at the start (or already know about it), and so decide to start a new path to the new gate. The first few days, you will need to consciously, deliberately have the intention of walking the new path, and follow through and do it. Then, gradually it will become easier until it is automatic. Could you, unintentionally walk the old path? Yes, although the likelihood becomes less and less, the more you use the new path.<\/p>\n<p style=\"font-weight: 400;\">Even better, that old path will start to become overgrown and less of a visible choice. You will become accustomed to the new route. In the same way, you can choose to change a habit and <em>repetition<\/em> is what makes that habit stick.<\/p>\n<p style=\"font-weight: 400;\">This field metaphor is a good way of explaining habit change to hypnotherapy clients. Of course, you could give a neuroscience explanation and talk in terms of <a href=\"https:\/\/en.wikipedia.org\/wiki\/Neural_pathway\" target=\"_blank\" rel=\"noopener nofollow\">neural pathway formation<\/a>, and how those pathways strengthen with repetition, even that the messages along the pathway actually get faster and faster.<\/p>\n<p style=\"font-weight: 400;\">Or, you might give a metaphorical explanation or use an example of a complex behaviour that can become automatic, such as walking across a path in a field. There are other simple metaphors that work too, such as riding a bike, riding a horse, driving a car, or even tying your shoelaces&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-6919 size-full\" src=\"https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/shelbey-miller-HIQd4db8Kr8-unsplash-1.jpg\" alt=\"habits and changing behaviours - people have a habit of tying their shoe laces - image of a man with brown loafers and shoelaces being tied.\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/shelbey-miller-HIQd4db8Kr8-unsplash-1.jpg 800w, https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/shelbey-miller-HIQd4db8Kr8-unsplash-1-300x200.jpg 300w, https:\/\/hypnotc.com\/wp-content\/uploads\/2021\/05\/shelbey-miller-HIQd4db8Kr8-unsplash-1-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">How much repetition is needed for the behaviour to \u2018stick\u2019? It really does depend on a number of factors. Firstly, how significant the old behaviour was, whether it was an occasional behaviour or something much more frequent. The stronger the old behavioural pathway, the more compelling an alternative would need to be. A second factor to consider would be how unique that new behaviour was, and how often the repetition will occur. If it is a distinct action, repeated often, it will more easily form a stronger path than a \u2018similar to something else\u2019 behaviour, that you would only repeat occasionally.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"font-weight: 400;\"><span class=\"ez-toc-section\" id=\"how-to-change-a-habit\"><\/span>How to change a habit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"font-weight: 400;\">So how do we change habits? It starts with the identification of the old habit and a decision about a new habit. Why replace it? Let\u2019s use an example of smoking cessation. Perhaps you know of friends or colleagues who have simply stopped smoking and then report having put on weight.<\/p>\n<p style=\"font-weight: 400;\">This is commonly because one oral habit is replaced by another. If you don\u2019t deliberately, consciously choose a new habit as replacement, the subconscious mind will; as it will attempt to avoid a void. Knowing that the subconscious will replace a behaviour if you don\u2019t, it is far better to intentionally replace that old smoking habit with a new desirable habit.<\/p>\n<p style=\"font-weight: 400;\">Generally, the replacement habit forms better if it meets the present intention of the old habit. So, imagine that it is John who wants to stop smoking. He realises that he smokes whenever he is hungry, as it takes away his hunger, but he wants to stop smoking.<\/p>\n<p style=\"font-weight: 400;\">So, to replace that old habit with a new one of deep breathing is an option, yet not a strong replacement. A stronger replacement might be to offer an equal or better replacement for the smoking\u2019s purpose, such as having a tall glass of water. This is then something he can do each time he would have normally smoked, and will also reduce his feelings of hunger. Thus, it is a clear distinct action that can be easily repeated.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"font-weight: 400;\"><span class=\"ez-toc-section\" id=\"hypnotherapy-for-habit-change\"><\/span>Hypnotherapy for habit change<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"font-weight: 400;\">All of this can, of course, be conducted out of hypnosis, although identifying the present intention of the old habit can often be more easily ascertained by using <a href=\"https:\/\/hypnotc.com\/types-of-hypnotherapy\/\" target=\"_blank\" rel=\"noopener\">analytical hypnotherapy<\/a> approaches.<\/p>\n<p style=\"font-weight: 400;\">Where hypnotherapy is also highly effective is within <a href=\"https:\/\/hypnotc.com\/future-pacing-mental-rehearsal-hypnotherapy\/\" target=\"_blank\" rel=\"noopener\">future pacing and mental rehearsal<\/a>. The replacement habit can be explored within future pacing as an \u2018ecology check\u2019 to establish whether it is the ideal replacement. Indeed, a number of possible replacement behaviours could be tested out for fit and the best one then selected. Mental rehearsal can then be taught to the client so that they can vividly imagine themselves carrying out their new behaviour.<\/p>\n<p style=\"font-weight: 400;\">Firstly, in ideal situations, thus building those initial pathways, then, if relevant, considering possible obstacles (such as other times\/reasons when they used to smoke) and experience themselves engaging with their new behaviour in those situations as well. Although this can be done simply with eyes closed and engagement of the imagination (see, hear, feel, smell, taste), it can be even more powerful when using the natural hypnotic phenomena within hypnosis\/self-hypnosis to enhance the process.<\/p>\n<p>If you&#8217;re a therapist and would like to learn how to change clients habits with hypnotherapy, join us on one of our upcoming free <a href=\"https:\/\/hypnotc.com\/introduction-to-hypnotherapy\/\" target=\"_blank\" rel=\"noopener\">hypnotherapy taster days<\/a>, where you can learn more about further training options:<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><a style=\"border-radius:90px\" href=\"https:\/\/hypnotc.com\/introduction-to-hypnotherapy\/\" text=\"Get Your Free Ticket\" class=\"elementor-button-link elementor-button elementor-size-md elementor-animation-grow\"><span>Get Your Free Ticket<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>We hope you enjoyed this blog on <strong>how to change a habit<\/strong>. If you have any questions about this topic or anything else for that matter, do please <a href=\"https:\/\/hypnotc.com\/contact-hypnotc-the-hypnotherapy-training-company\/\">get in touch<\/a>, because we\u2019re always happy to help!<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">&#8211; written by <strong>Dr Kate Beaven-Marks<\/strong><br \/>\n(HypnoTC Director)<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-2298\" src=\"https:\/\/hypnotc.com\/wp-content\/uploads\/2018\/01\/Kate-Circle-for-Blogs-Small-New-2018.png\" alt=\"Dr Kate Beaven-Marks HypnoTC the Hypnotherapy Training Company\" width=\"120\" height=\"120\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you do something that you would rather you didn\u2019t? Perhaps finishing your plate of food when already full, or leaving the washing up in the sink after dinner, only to regret the messy sink in the morning? Or perhaps you wish that you automatically had a certain response? Maybe recognising that you are full [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":6920,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","footnotes":""},"categories":[30],"tags":[26],"class_list":["post-6917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-applying-hypnotherapy","tag-dr-kate-beaven-marks"],"_links":{"self":[{"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/posts\/6917","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/comments?post=6917"}],"version-history":[{"count":8,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/posts\/6917\/revisions"}],"predecessor-version":[{"id":8849,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/posts\/6917\/revisions\/8849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/media\/6920"}],"wp:attachment":[{"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/media?parent=6917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/categories?post=6917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hypnotc.com\/wp-json\/wp\/v2\/tags?post=6917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}