If you want to make a positive change in your life, start with small changes. Breaking a bad habit is not just about eliminating it, but about replacing it with a better one. Science can help you successfully make these changes. In this article, we’ll explore how to break bad habits and the important psychological elements involved in the process.
How to Replace Bad Habits
1. The Importance of Small Changes
To break bad habits and form new ones, small changes are necessary. We believe small changes can make a big difference. Jason Piper shares the most effective lessons in his weekly newsletter. He suggests one method for breaking bad habits.
2. The Importance of Autonomy, Relatedness, and Competence
According to psychologists Edward Deci and Richard Ryan’s Self-Determination Theory, three basic psychological needs are essential for motivation. These are autonomy, relatedness, and competence.
- Autonomy: The feeling of being in control of your actions
- Relatedness: Strong connections with others
- Competence: Positive feelings about what you do
These three elements are known as ARC (Autonomy, Relatedness, Competence) and play a crucial role in motivation and achievement.
Motivation Through ARC
1. Autonomy
Autonomy means having a sense of control over your actions. For example, if you don’t feel autonomy at work, take on more responsibilities or develop your own work methods to manage tasks more effectively.
2. Relatedness
Relatedness refers to connections and bonds with others. Strong relationships enhance motivation. So, invest time in meeting new people or strengthening existing relationships.
3. Competence
Competence means feeling skilled at what you do. To increase competence, learn new skills or seek ways to achieve better results in your current tasks.
Practical Methods to Change Bad Habits
Here’s how to apply ARC to break bad habits.
- Ask Yourself: ① Do I feel in control of my decisions here? ② Am I maintaining good relationships with people around me? ③ Do I feel competent in my actions?
- Problem-Solve: If you answer “No” to any of these, try to address the issue. For example, if you feel incompetent at work, find a mentor or seek additional training.
- Seek Bigger Changes: If the issue persists, pursue bigger changes. Look for a new job or healthier relationships.
Conclusion
Once you understand the key elements of motivation, it becomes easier to identify them. Having these elements is crucial to successfully breaking bad habits. You can do it. Start with small changes right now.