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The one word that will help break bad habits for good, according to psychologist

People who say it are 50 per cent more likely to succeed

Thursday 31 May 2018 15:08 BST

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From procrastinating to smoking, nail biting or spending too much time in front of Netflix, we all have bad habits that we could stand to lose.

But these everyday addictions can be hard to break because they are so deeply wired into our brains.

So, what can we do to help break these bad habits for good?

According to one expert, your success lies in one simple word – “don’t.”

Speaking to Today, psychologist Amantha Imber says that habits are so difficult to quit because they are hard wired through default behaviour and that trying to go against this means the brain has to work incredibly hard.

As such, the easy thing to do is go back to the default behaviour and continue with your bad habits.

However, by using the word “don’t” - either in conversation or as self-talk - Imber suggests that you can take complete control of your behaviour.

“If we say ‘I don't eat sugar’ rather than ‘I can't eat sugar’ we internalise this and that is how we truly act,” she said.

Amantha Imber has revealed her top tips for breaking bad habits for good (Today/9 News)

“Say you’re trying to eat less junk food for example, rather than saying you can’t have fries with your burger say you don’t have fries with your burger.”

The psychologist also claims that research has shown people who say “don’t” rather than “can’t” are 50 per cent more likely to stick to behavioural change and that it is effective because it allows for choice over restriction.

Six healthy breakfast recipes to try

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1/6Six healthy breakfast recipes to try

Six healthy breakfast recipes to try

You will need: 1 onion, 1 red pepper, 1 stick of celery, 1 cup of mushrooms, 4 to 6 eggs, 1 habanero chilli (optional), 1 tablespoon of oil, 25g of grated low-fat cheese, 150 ml of skimmed milk, 50g of turkey breast. Add some spinach for an extra boost.

Method:

1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C.

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Six healthy breakfast recipes to try

Be careful when you buy your porridge, as some brands will cram a lot of sugar in there. Porridge is a good breakfast option as it is renowned for releasing energy slowly, which means you can get to lunch without suffering from a lull. A great source of fibre, potassium and vitamins, bananas are always a good accompaniment to your morning oats.

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Six healthy breakfast recipes to try

Ingredients: 2 full eggs, 3 egg whites, asparagus, peppers, 50g of smoked salmon

Method

1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon.

DW Fitness

Six healthy breakfast recipes to try

Greek yoghurt has vast nutritional benefits. Regardless of where you stand on the superfood debate, Greek yoghurt’s credentials speak for themselves. A good source of potassium, protein, calcium and essential vitamins, this food forms an ideal base for a healthy breakfast, especially if you’re trying to lose weight.

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Six healthy breakfast recipes to try

Eggs Florentine is not only a tasty breakfast, it also carries a hefty nutritional punch, particularly when you throw some spinach into the equation.

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Six healthy breakfast recipes to try

So fast and easy to make, yet so effective. Wholemeal toast can be a good breakfast choice, as long as you are sensible with your toppings. Peanut butter is perfect. A good source of “healthy fats”, as well as protein and Vitamin E among other nutrients, a liberal spreading of peanut butter can set you up for the day.

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Imber also revealed that removing temptation in the first place is another great way to try and ditch unhealthy habits.

“For example, if you're trying to reduce your social media use, delete the Facebook app from your phone,” she suggested.

Lastly, she added that willpower is often strongest in the morning so if you’re trying to make changes it’s easier to do so early in the day rather than the evening.

Want to hit the gym more? Then avoid putting it off by waking up earlier and getting your session complete before work.

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