Mastering Habit Formation and Elimination with Progressive Techniques
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Chapter 1: Understanding Progressive Overload
The concept of "progressive overload" can be a game changer in habit development and elimination. This training principle involves gradually increasing the intensity of your workouts. For instance, if you add a small weight each week, those incremental increases can accumulate significantly—an extra kilogram weekly leads to 4 kg in a month and 24 kg after six months. This principle can be effectively applied beyond the gym, into your everyday life.
My Journey of Self-Improvement
Around a year ago, I embarked on a path of self-improvement. Initially driven by a strong desire for rapid progress, I aimed to quit video gaming cold turkey. I erased all my games and committed to this goal. The first week felt promising; I believed I could easily shake off my five-year addiction. However, temptation struck when old friends invited me to play again, and I found it hard to resist.
Ultimately, it took over six months for me to fully stop playing video games. During this time, I focused on reducing my gaming hours bit by bit. This method proved effective, and it's the approach I want to share with you.
Section 1.1: Breaking Old Habits
To successfully break a habit, it's crucial to acknowledge that there's no quick fix. My gaming addiction developed over several years, and I couldn't simply erase it overnight. While this advice may not sound appealing, the long-term benefits are worth the effort.
To dismantle habits, employ "progressive deloading." This technique involves gradually reducing the frequency or intensity of the habit until it eventually fades away. For example, if you typically game for 20 hours each week, cutting it down to 19 hours may not feel significant at first. However, over five months, such subtle reductions can lead to substantial changes. Short-term strategies, like abstaining for a week, may tempt you to revert to your old habits.
Section 1.2: Forming New Habits
I adopted a similar strategy in forming new habits through "progressive overload." Many individuals naturally employ this method without even realizing it—starting small and gradually increasing their commitment.
In my first meditation session, I aimed for a solid 10 minutes of mindfulness. This was akin to attempting a 100 kg bench press on my first day—unrealistic! Most people don’t even reach that milestone after two years of dedicated training. Instead, I learned to start with an empty bar, or in this case, a one-minute meditation. Each session, I would increase the time by just 15 seconds. This slight increment feels negligible, but after a month, you’ll find yourself meditating for over eight minutes.
Thank you for taking the time to read this. I hope you find the information useful. Please feel free to share your thoughts or show appreciation.
Extra Note:
The time frames I’ve outlined may vary for everyone. Some may achieve their goals in a month, while others might take six months. Your journey will depend on your experience and willingness. Just trust the process.
Chapter 2: Video Resources
To further explore the science behind habits, check out the following videos:
This video delves into the psychology of forming and breaking habits, providing insights that can help you understand the underlying mechanisms at play.
In this video, experts share book recommendations that detail effective strategies for overcoming bad habits and establishing positive ones.