Eliminate bad habits and gain good habits

replace-bad-habits-with-good-habits-400px-4We all have good and bad habits that are perpetual and emerge from our unconscious minds. It is almost as though we have some kind of control over them. However, logically do we have any control over our habits?

How would you explain what is meant regarding bad habits? Bad habits are a negative behavior in regards to our behavioral patterns. Most commonly procrastinating, spending too 7040000947_dmuch money, nail-biting, spending excessive amounts of time watching TV or on the computer are bad habits.

Have you ever wondered what caused our bad habits? According to the author, James Clear, who wrote “Tiny Changes, Remarkable Results. Atomic Habits”, stress and boredom could be the key contributors to our bad habits. It is also possible that our boredom and stress are only on the surface and the causes of our bad habits are from much deeper issues. What we may have experienced might be bad-habits-2challenging and painful to think about, but if we are truly committed to making changes; we need to face the issues head-on. To overcome our bad habits, we will need to acknowledge them first.

No matter what good or bad habits we currently have, there is a reason they are in our lives. We might never know why these habits are in our lives, but they do have a purpose and even a benefit. Most of the time, our bad habits are how we handle stress.

It isn’t easy to comprehend how our bad habits can be beneficial in our lives. However,26ad67a072eb39fd803a5ecf73a8fbf1 we need to try understanding how instead of straightforwardly eliminating them, we should attempt replacing them with good habits that provide us with comparable benefits.

Do you know any good ways to break bad habits? Personally, I have several habits that aren’t just bad, they are awful habits. Through some research, I have discovered some ways to break the bad habit cycle we deal with.

Before I dive too deep into ways to break the bad habits, I am going to explain how our habits are driven by a 3-part loop sequence, that was initiated from Mayo Oshin,

  1. Trigger is the stimulus that starts the habit
  2. Routine is doing the habit and behavior itself
  3. Reward of the benefit is associated with the behavior

ooda-loop-simpleNow we can finally dive deep into Mayo Oshin’s coherent strategies that will help us utilize psychology when recognizing our triggers for our bad habits, quit procrastinating and begin easily getting things done.

Oshin’s three strategies to break bad habits include:

  1. Use the words “I don’t” as opposed to “I can’t”, which can assist with making better choices. In two different research studies, participants that use the words “I don’t” were able to meet their goals and had positive impacts on their well-being more than those that used “I can’t”.
  2. Practice becoming aware of the triggers. The more aware we are of our triggers that lead us to lean on our bad habits, the higher the chances we have on interfering with the existence of the loop leading us towards bad habits.

msc-mindfulnessAn addiction expert, Judson Brewer, performed a study with smokers trying to quit smoking. Brewer believes that practicing mindfulness frequently can help end the bad habits. In his study, Brewer found 36% of individuals that practiced mindfulness were successful with quitting, as opposed to the 15% that did not use mindfulness and were not successful with quitting smoking.

An intriguing practice exercise you can try is the following steps! The next time you are tempted with your bad habit, take a step back, answer the following questions and log your answer if you want something 5-minute-craving-busters-2824747_FINAL-5bd0bfe046e0fb0051c82ed7to reflect on

  • Where were you when the cravings occurred?
  • What time of day does this happen?
  • What was your emotional state of mind?
  • Who were you with?
  • What happened before your cravings?

You can keep your answers in a journal, so you can refer back to them at a later time and maybe notice a trend. This is a way to practice mindfulness and also assist you in taking more control of your actions. By tracking the issues you will be that much more aware of your 1933.1549052609behavior and offer ideas to stop!

  1. Use an “if-then” plan to replace the bad habits with good habits. It isn’t enough to only have a goal to break bad habits. To perpetually continue with a good habit, we need an intentional plan.

To create an “if-then” plan we need to do the following steps.

  1. Recognize a situation that commonly triggers our bad habits
  2. Identify a distinct reaction to the trigger. Typically, this would be a good habit to 5a1ef657150000a73c85a7aareplace and prevent falling right into the temptation
  3. Combine steps 1 &2 into an “if-then” format. Utilizing an “if-then” plan creates an easier reaction for our cravings and replaces them with a good habit because of the made ready automatic response. Over time, we will be able to see how effective it can be to assist in breaking away from bad habits.

I hope you found this information beneficial in your life. There is no pressure at all, buScreen-Shot-2019-01-08-at-9.10.06-AM-300x168t what habits of yours do you think are bad habits? I will share mine with y’all. One is definitely I always think I am fat and that I need to lose weight, but my husband always tells me I am crazy and don’t need to lose weight. I will say telling someone that thinks they are fat crazy might not be the best way to approach the topic, but men often don’t think before they speak. Another habit of mine that could be viewed as bad is that I apologize for everything, even when I didn’t really do anything wrong. I don’t know why, I just immediately say “I’m sorry.” One more habit, that can be viewed as good and bad 101961is, I am way too overly emotional about everything!

Thank you for visiting my site today. I hope you have a great day and you are ending the week feeling the best you possibly can! Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

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❤Always, Alyssa❤

 

Pick-me-up Thursday

hang-in-therewearealmost-to-the-weekend-meme-creator-funny-50656199Happy Friday eve y’all! Even though I am very aware most people are not leaving their homes, I do hope you had a great week. We are all making the most of  our days the best we possibly can. Things are challenging for everyone in the world, which is why we all need to offer support, kindness, and compassion for one another. When saying this I want y’all to know that you are important and please be sure to take good care of yourself.

Once again, even though we are all dealing with a lot of additional stress due to the COVID-19, we still need uplifting quotes that create positiveness and happiness. The Sales-Motivational-Quotes-1500x844quote I am sharing with y’all today is extremely true for all of us. We may deal with illnesses that do not make life easy, but somehow we do get through all the challenges. While we may deal with an issues that are not predictable, we do also face other issues with our lives. I do hope this quote will give you the pick-me-up we all need from time to time! 

Thank you for visiting today! I hope you have a wonderful day and you are feeling the spread-peace-and-love-always2best you can! Whatever you do this weekend, please be sure you are keeping yourself and family safe. For additional protection, try to keep sanitizer with you at all times and wash your hands frequently. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

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❤Always, Alyssa❤

Motivational Monday

Cute-motivational-Monday-quote.-Time-to-sparkle-and-shineHappy Monday y’all! I hope you spent your weekend safe, comfortable, and relaxing so that you are fully ready for whatever will happen during this upcoming week. I think many people are working from home and while kids are out of school might be a little challenging. The world as a whole are doing the best we can, while we all have many questions about all the what if’s.

I guess all we can do is keep living our lives, even if we are not leaving our homes to stayquote-challenge-doubt-overcome protected from the coronavirus. So let’s do what we always do on Monday and read what I think is  a motivating quote! Of course, I hope you will find this quote motivating and it will keep you leaning towards a positive outlook! It is my belief that staying positive in bad times is the only way to deal with life because what will becoming negative do for us? I also think that if we are negative, we will only feel worse about everything in life. Sometimes, finding the positive in any situation will give us a stronger sense of purpose and we might even be able to help someone else that is going through something much worse than we are. I guess we will never know unless we at least try!

we are in this togetherI want to thank you for visiting my site today and would love to read what you think about the quote I shared. As many of you already know I have been trying to post more frequently. After all, I am not working at the moment and the pandemic keeps me feeling relatively stressed. The reason for my stress is because all I do is worry about everyone else and fear if I leave the house I will come in contact withbutterfly someone with the coronavirus and with a weak immune system will more than likely get sick. I enjoy writing and it keeps me a little calmer. I am trying to build on my skills by writing about things I probably would not have thought about before, but it has been an amazing experience for me and I do hope you are enjoying the random things I have been writing about.

I hope your week starts off well and only gets better each day! Please never forget that I am always sending y’all LOTS of love ❤,comfort, and many positive vibes!

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❤Always, Alyssa❤

 

The Importance of Compartmentalization

compartmentalize-lifestyle-1Life can be challenging and often we do not get a break, but need to keep moving. During the day or week, we are confronted with so many difficult decisions and the million things we want to get accomplished. All of this was just personal things that do not matter too many people. Besides what we are going through our own experiences, we still see so much tragedy when we view the news.

 

If I were to ask you what compartmentalize meant, what would you say? There is a lot tocompart be said regarding the answer to this question. If you are anything like me, it wasn’t until I spent hours upon hours researching this topic because all I want to provide you with it the best and most clear information I possibly can. Compartmentalize is an internal process of putting feelings towards someone or an experience you had away from your immediate thoughts. This is also a way to lighten the emotional baggage we carry with us everyday. Chances are we have many things going on in our life that need to be compartmentalized to keep them from overlapping other things in our life. Utilizing compartmentalization can be a way of doing something that under normal circumstances, you would never think to do. Of course, there are both healthy and unhealthy ways this can be implemented.

Compartmentalization can be used as a healthy way to handle and even manage emotional situations. Healthy compartmentalization is a tactic we can use in our daily lives; to reduce the weight of existence, protect at least some of our personal peace and to chase our happiness.

human-emotions-compartmentalizedCompartmentalization can be used as a defense mechanism and to gain the endurance we need for any situation we may encounter or it can show how our minds deal with conflicting internal standpoints simultaneously.

Compartmentalization can be unhealthy if we only try to continuously ignore our emotions because we will never be able to ignore them indefinitely. Memories, good or bad, tend to have a way of revealing themselves anytime without warning. There isn’t a way to keep bad emotions hidden for long, which is why we should tackle our problems when we are emotionally ready to.

I am going to share two different healthy techniques to compartmentalize our emotions. The great thing is, this places us in better control of how we address serious issues in their own time and place.

  1. Try extreme focus-

It is normal and common when placed in a stressful situation to act based on instinctsort-categorize-compartmentalize-organizes and the desire to compartmentalize the stress by pushing the stress to the side. It can be helpful to push everything, accept for our stressor to the side and put your focus on what is causing the stress. An entrepreneur, Ryan Blair, calls this technique extreme focus and suggests setting things aside for a brief and distinct period for us to jump into one specific problem. It is important to know when that time is up, close that compartment, and move on with our day.

  1. Create healthy boundaries-

There are times in our life there are people that provoke painful memories or topics every time we get together with the person. Sometimes it might be best to gently reject the invitation. No one can expect to compartmentalize healthy if we are feeling pressured by the environment we are in because this will only lead to a sea of negative emotions. Once we are feeling secure with the issues at hand, we can readdress future divorce-compartmentalizationinvitations.

  1. Don’t make false connections-

If we intend to live a well-balanced and positive life, we will not be able to have a compartment for every emotion we have. There will be some smaller problems that we can choose to simply let go of, disconnect them from the more urgent issues, and move on.

The goal behind compartmentalizing emotions and life is not to allow any unnecessary or extreme attention to situations that don’t warrant for. We can designate specific things and then put them away in a box. We only will open a box when we are steadily searching for direction, knowledge, solutions, or you are dealing with a similar situation. We are teaching our brains to not dwell needlessly. Below is another way to utilize compartmentalization.

  1. Identify the situations and circumstances that need to be compartmentalized

It is important to visualize we have various boxes in our minds. Each of these boxes cani-am-in-control-prints accommodate our thoughts for any given situations that need to be compartmentalized.

  1. Determine what thoughts, emotions, and worries that need to go in each box

Write down any thoughts or worries that are associated with any specific thing. It could make how we understand our views of emotions and thoughts easier.

  1. Determine appropriate times to address the contents in our boxes

Our lives can’t fit easily and methodically in a box, so we will typically open one box at a time and handle something we see. For the most part, we will handle certain issues as they arise.

1516733-Terrence-J-Quote-I-ve-really-learned-to-compartmentalize-theIntrusions are not always avoidable, which means we need to find ways to carry on. Being predictable is very helpful. This also means we don’t open any of our boxes until it is necessary.

  1. Take time to open boxes and process the contents within

Problems compartmentalizing can create are avoidance and procrastinating. It is crucial to not forget one thing and then avoid another because if we continue doing this the contents within our boxes will overflow and it will make going through the boxes more complicated. We should only open a box when the time is right.

  1. Work on keeping this in their respective boxes, until we decide to deal with them againCompartmentalization-longside-e1516683510343

This is the hardest part. This might be a new habit and the form of mindfulness will also be new. It does take time and practice, but in time we will have many benefits for our physical and mental health.

I hope this information was beneficial for you! I did share two different healthy ways to compartmentalize, so you can decide which one works better for you. Maybe neither of them work for you, which is perfectly fine because there are a few other ways that might be better suited for you.

compartmentalize-repost-alexinstinctnyc-someinspirationalbullshit-2362242I really appreciate you taking the time to visit my site today. I am looking forward to reading any comments you may have about these techniques, but no pressure to leave a comment. I hope your weekend has started of great and you are able to relax and recharge. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

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❤Always, Alyssa❤

 

 

How can we get our creative and imaginative juices flowing?

images (1)If I were to ask you what does creative mean, what would you say? Creative means relating to or involved the imagination or original ideas. Now, what does it mean to be creative? Being creative can mean solving a problem in a new way or taking risks ignoring the doubts and facing your fears or simply separating with routine and doing something different with the interest of doing something new. In all honesty, we are all very creative in our unique ways.

I am sure it is safe to say we have all starting writing something knowing exactly where it was intended to go, but ran into an obstacle and couldn’t finish. We may have tried going back to what we were writing and made several changes, but still were not able to finish. How many times have you struggled to find the right words or images to describe whatimages (2) you were trying to describe? Have you ever made so many changes that you lost the ability to tell if what you were writing was even good at all anymore? If I am being completely honest and transparent, I have more times than I can count.

When we are constantly running into a wall of writer’s block, we need a little mental and emotional distance to recapture our perspective. We may just need this break so we can look back at our work with a fresh set of eyes and an invigorated focus. I have found some helpful tips to shift my thoughts to enable me to move forward.

  1. Change of scenery

creative-thinking-definition-with-examples-2063744_FINAL-5c61af0ac9e77c0001d321c2Sometimes developing a fresh outlook, this could mean making a physical change that might be taking a short walk or even doing a load of laundry. Various famous authors recommend numerous different things, such as David Lehman, Ph.D., the author of One Hundred Autobiographies: A Memoir suggests taking a shower. Another famous author and professor of creative writing at the University of Minnesota, Charles Baxter, Ph.D., recommends taking a car ride which preferably boring scenery.

You could take a break from the computer screen and print your work out. By viewing your work on printed pages, you may view things differently, which may create more ideas in your mind.

  1. Take on a persona

Charles Baxter, Ph.D. calls this “being bloody-minded” because the editing process images (4)requires a certain amount of ruthlessness. This involves you seeing the mistakes made, forgive them and then make the work better. Baxter says he puts himself into the mind of someone else, someone who isn’t compassionate towards him or his work. This isn’t done angrily, but just with a little slight chill to challenge himself. Isn’t it amazing how someone that isn’t softhearted to our work and say just the right thing to get us back on track again?

I think doing this can really allow you to test yourself. I tend to do this a lot and I do not argue with myself or anything like that, but I do continue until there aren’t any ways I could talk myself into any other changes or corrections. My mind needs to be at ease images (1)when I am officially done with what I have written.

  1. Create your own limits

Every time we start a new, we start with a completely blank page. We all know what a free feeling the blank page can be. There is nothing but endless possibilities and we can proceed with how we want. Even though this is an amazing feeling of freedom, it can also make us feel overwhelmed and cause a lack of motivation because there aren’t any restrictions. It might be beneficial to give ourselves some constraints. If we set a personal rule for ourselves, such as a certain number of words and or hours we need to do each day, it could force us to think more critically about our own work and in turn, help us get back on and stay track.

  1. Enlist new eyes

We often need to obtain perspective on our work from someone on the outside. Anotherimages person will not be emotionally invested, so they will be able to share their thoughts without bias. Of course, we do not want the person we bring into our work unwilling to be straightforward because they do not want to hurt our feelings, but we need someone that can be brutally honest.. When we are provided feedback, we can rethink what was written, which might lead us to a new direction altogether. The feedback received can challenge our minds and choices and lead us to even better work in the future.

  1. Heighten your senses

The best way to revitalize our work might be to seek inspiration from someone or something. Maybe watching an uplifting YouTube video could inspire us. Or maybe listening to a certain song will lift our moods and trigger the creativity we were longing for.

  1. Go to bed

images (1)Studies show sleeping on our problems can help solve some problems, especially because sleep lets us detach from our original thoughts. This distance can helps us view our ideas a lot more impartially. By becoming less emotionally invested, we can be more speculative.

Everyone has different ways to get their creative mind burning bright. I think it is very interesting to learn how others get their creativeness to shine and how it works for them. Our distinctive ways are what sets us apart from another, which is important.

Thank you for visiting my site today! I hope this information was help for you and you imageswill be able to incorporate some of this information into your life. I would love to know what you thought of this information and I promise to respond as quickly as I can! I hope your weekend has started off wonderful and only gets better. Remember if you leave your house today make sure to follow the advice from the CDC and WHO. I hope you have a lovely day! Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

love-2-e1526867753936

❤Always Alyssa❤

Pick me up Thursday

purple butterfly and flowers 13Happy Friday Eve y’all! I hope your week has been great and you are staying healthy and comfort! I know that everyone is fully aware of the coronavirus. It seems that no matter where we go, this virus will be there as well. It is all over the news and IN think that may be causing panic in many. Maybe it is supposed to cause panic because far too many people do not have common sense or good hygiene. Everyone should already to wash your hands, cover your mouth when coughing or sneezing, do not touch your face after out in the public, and the list goes on. 

I am fully aware the my immune system is on the weak side, but I never even got theunnamed (3) normal flu when everyone around me did. It is possible that was solely luck or who knows what else. Against my husband’s thoughts and even my own skepticism, I went out on Wednesday to a outlet mall with my mother. The funny this about this is, there was no where near as many people there that normal. My mother sprayed me with Lysol after we left a store. I did refuse to touch doors or anything else that was not required. We also had anti bacterial soap to wash our hands with. No matter how many times you wash your hands, use own discretion

terrellowens1-2xNow that we have almost made it through another week and we are preparing our minds for a lovely weekend, I think we could use a little  to carry us through one last day! I hope you will enjoy the quote I am sharing it serves you well! 

How are y’all feeling and did you have pleasant week? Do any of you have plan for the weekend? It pains me to say this, but is probably best we all stay home and not put hqdefaultourselves in danger. What do you think? Am I overreacting about this coronavirus?

Thank you for visiting my site today! I hope you have an excellent day and are not dealing with any negative issues in life! Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

love-2-e1526867753936

❤Always, Alyssa❤

 

How to not feel trapped by life

pursuit of happinessWe are all in the pursuit of happiness for our life. We must try to discover what we truly want from the life we are living. We can easily begin to feel trapped by our aspirations, triumphs, failures, and responsibilities. We can inflict these on ourselves or they may be imposed on us by outside forces.

Our ultimate goal needs to be to not feelwindow-335607_960_720 trapped in life because there are so many pathways for a joyful, prosperous life that there isn’t a good reason to not aspire for something healthier.

It is crucial to create your own journey and not view something as better but focus on making things healthier. This can enable us to free our mind from feeling trapped in our life. Below are ways we might be able to get to that free point.

  1. Live below your means

There is so much marketing that encourages consumers to buy new products. They promote these new products as better and those they will make people happy, which isn’t true.

live belowThis creates the thoughts we need to make more money so we can buy bigger houses, newer cars, up to date brand name clothes, or the most current electronics, even though the one bought last year still works.

Living below our means gives us the freedom to not be a slave to a job that makes us miserable. The advertisements that are created to grab our interests need to be ignored because most of those products are not needed. Balancing our needs with wants is important to acknowledge.

  1. Accept responsibility for your choices and actions

We are the only one that can save ourselves from the decisions we have made. There arerespp too many people that spend their time complaining about how awful they think their life is, instead of putting the effort into making the changes we need. There are times bad things happen to a person that can’t be avoided.  When this does happen, we need to accept what occurred and move on the best we can.

The truth is, many only want to blame everyone and everything else for their hard times in life, but they fail to look in the mirror for the blame. It is important to look in the mirror because often times there is no one else that can fix our problems.

  1. Strive for a healthier lifestyle

Living an unhealthy lifestyle will negatively influence our quality of thoughts, emotions, bband life.

Easy choices like cutting back on unhealthy foods, trying to get a little more regular exercise, and the proper amount of sleep each night can drastically improve our mentality and perspectives. A healthier lifestyle can depend on the foundation of sleep. The deeper stages of sleep are when our brain produces the images (1)chemicals to maintain our mood and balance throughout the day. Both our moods and emotions will suffer if we don’t get enough sleep.

Food and drinks provide our minds with the nourishment we need and offer us our energy throughout the day. The simple changes we can make to drink less sugary and caffeinated beverages and more water can provide mental and physical health benefits.

  1. Embrace change when it is the only option

Growth and change are things that can’t be avoided if we are living a positive and meaningful life. We will make changes to our views; work on our mental and emotional health, which may show us we have outgrown some situations and or people.12-30-2018_Image_EmbraceChangeposter

Outgrowing certain situations may be challenging. Outgrowing some of our friends and even our family will be much more difficult. During this time we need to analyze the situations and people to determine which are meaningful to our life. If you view some people are toxic because of their actions, they will only continue dragging us down.

Some people actually prefer to stay stagnant in their life because it is comfortable and they do care to make changes for a healthier life. We need to try embracing changes and enjoy the amazing opportunities that will free us from feeling trapped.

  1. Learn to say “NO”

unknown-author-color-text-cream-paper-learn-say-no-explaining-8u3xAdapting to the ability to say “no” can be difficult, but it is an important skill to learn. There will never be a time when something isn’t going on or someone else doesn’t need something or even when another responsibility doesn’t come up. If we don’t learn to say “no” we will always be caught up with something and may even be taken advantage of by someone who doesn’t expect to hear us say no.

The ability to say no could keep us from feeling trapped by too many responsibilities.

  1. Do more things that make us happy

This might not be something we think about because of many different reasons that make sense to us.7df2c73195ef62c8298ee47459879666 As long as what makes us happy isn’t harming anyone else, there is nothing wrong with it. We all know that people enjoy judging others for how they live, but they really do not matter at the end of the day.

We all have the right to discover happiness and do what makes us happy. Dedicating time to what brings us happiness is necessary for self-care.

The normal day-to-day life can have a great deal of negativity and repetition. There are times when the repetition can lead us to believe we are bored with our life, which can make us feel trapped. This is the main reason for doing things that bring us joy is so important.

  1. Add spontaneity and creativity to your life

Human beings are not designed for an inflexible immutable schedule of things we mustcreativity do. Often the feelings of being trapped are more thought of being trapped due to the monotony of life.

Working a normal job, bills to pay, and other responsibilities can get too routine. We all need excitement, creativity, and spontaneity in our life. Whatever we do doesn’t need to be expensive, it can simply be a walk in the park or a short scenic drive. We can even do something creative that can be displayed around the house or given to a friend or family member.

  1. Seek help from a professional

crossroad signThere are many reasons a person may feel trapped and not all will be easy to figure out. The reasons could lead to depression or other mental health issues.

It might not be easy admitting the need to talk to a professional, but it might be worth it. Talking to a professional could help get past the feelings of being trapped.

 

Our life doesn’t need to feel like it is a chore because it has so much more to offer. If we can learn to replace our negative emotions with healthier thoughts and habits, we can allow ourselves a more fulfilling life.depositphotos_110108908-stock-illustration-healthy-body-helthy-mind-healthy

Thank you for stopping by my site today! I hope what I have shared will be beneficial to helping you do what you need, so you can have the happiest life possible. I do look forward to reading what you thought about this information and I will respond as quickly as I can. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

love-2-e1526867753936

❤Always, Alyssa❤