Breaking bad habits could be achieved through this 3-step process.

We all have bad habits.

Some people engage in unproductive activities such as doomscrolling on social media, spending too much time on Netflix, and smoking and drinking excessively, despite the negative consequences.

Often, individuals attribute their poor habits to external influences, but the real cause is typically within themselves.

"Nir Eyal, a behavioral design expert and best-selling author, claims that the issue is with emotion regulation, as stated in his book "Indistractable.""

According to Harmony Healthcare IT, the typical American devotes 4 hours and 37 minutes daily to gazing at their phone screens.

The average daily screen time spent on a mobile phone was higher in parts of Asia, with Indonesia leading the way at 6.05 hours in 2023, followed by Thailand at 5.64 hours and India at 4.77 hours, according to Statista.

Eyal revealed to CNBC Make It that only 10% of the time people check their phones due to a ping, ding, or ring, based on time studies conducted.

"Most of the time, the reason behind our actions is not what it seems; it's actually driven by a desire to avoid discomfort."

To eliminate distractions, individuals must learn to control their emotions and manage their internal triggers.

Here are some ways to achieve this, according to Eyal.

3-step process to break bad habits

1. Take control, don't blame external factors
2. Identify the internal trigger
3. Create a plan of attack for when the trigger shows up

Eyal emphasized that the first step to taking control of your life is to recognize that your actions are within your power rather than being determined by external factors.

Those with an internal locus of control understand that they control their actions, which leads to wealth, happiness, more friends, and community involvement, as stated.

Rewritten sentence: According to Eyal, the root of bad habit craving is often pain or a desire to escape from negative emotions.

Eyal stated that time, money, and weight management are all forms of pain management.

Eyal suggests that if a person can't finish a task without checking their phone, it could be due to boredom or uncertainty. If someone keeps snacking late into the night, it may indicate that they've had a stressful day. If they can't stop scrolling through a dating app, it's likely that they're feeling lonely.

"According to Eyal, in his book "Indistractable," even when we believe we're pursuing pleasure, we're actually motivated by the need to escape the agony of craving. Only by comprehending our pain can we gain control over it and discover more effective strategies for managing negative impulses."

Original sentence: "I'm feeling really anxious about this presentation tomorrow." Rewritten sentence: "I'm feeling quite anxious about my presentation tomorrow." Plan of attack: 1. Identify the emotional trigger: In this case, the emotional trigger is anxiety related to the presentation. 2. Take a deep breath: Take a few deep breaths to calm the mind and reduce anxiety levels. 3. Visualize success: Visualize delivering a successful presentation and receiving positive feedback from the audience. 4. Practice: Practice the presentation several times to become more confident and comfortable with the material. 5. Stay positive: Focus on the positive aspects of the presentation and remind yourself of your strengths and accomplishments. 6. Seek support: If necessary, seek support from a friend, family member, or mental health professional to help manage anxiety levels.

Eyal advised having a plan in place for dealing with discomfort caused by an internal trigger before it occurs.

Fighting off bad habits

Here are two methods he uses to fight off bad habits and distraction:

Eyal follows a 10-minute rule when a trigger for a bad habit arises, telling himself to give in, but not immediately, and to wait for 10 minutes before making a decision.

Surfing the urge can help people avoid impulsive behavior.

Eyal's book states that "observing sensations and treating them like a wave — neither suppressing nor reacting to them" is the meaning.

Eyal suggests that people can cope with cravings for cigarettes or social media by engaging in these activities until the urge subsides.

2. Craft a mantra: "Experiencing improvement feels like this."

Eyal repeats the mantra "That's the mantra" to himself whenever he feels an internal trigger.

Instead of succumbing to distraction or indulging in a bad habit, he acknowledges the difficulty and recognizes that the discomfort is a sign of growth.

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