【R5】

A. "BUT" TO KILL BAD THOUGHTS. B. 30, 90, 365. C. ONE HABIT FOR 30 DAYS. D. CONSISTENCY IS KEY. E. ONE HABIT AT A TIM E. HABITS, GOOD OR BAD, MAKE YOU WHO YOU AR E. THE KEY IS CONTROLLING THE M. IF YOU KNOW HOW TO CHANGE YOUR HABITS, THEN EVEN A SMALL EFFORT CAN CREATE BIG CHANGES. I"VE BEEN USING THESE TECHNIQUES FOR YEARS TO RE-ENGINEER MANY ASPECTS OF MY LIF E. THAT INCLUDES OVERHAULING MY DIET, EXERCISING REGULARLY, CUTTING OUT TELEVISION, AND BULKING MY E-MAIL AND WORK ROUTINES. LITTLE CHANGE CAN RESULT IN AN IMPROVED QUALITY OF LIF E. HERE ARE SOME TIPS TO GET YOU STARTE D. 【R1】______ YOU FOCUS ON ONE CHANGE FOR THIRTY DAYS. AFTER THAT TIME IT HAS BEEN SUFFICIENTLY CONDITIONED TO BECOME A HABIT. THIRTY DAYS IS ALL YOU NEED TO MAKE A CHANGE PERMANENT. LESS TIME THAN THAT THE NEW ALTERNATIVE MIGHT NOT BE HARDWIRED INTO YOUR BRAI N. REPLACE LOST NEEDS. IF YOU OPENED UP YOUR COMPUTER AND STARTED REMOVING HARDWARE, WHAT WOULD HAPPEN？ CHANCES ARE YOUR COMPUTER WOULDN"T WOR K. SIMILARLY, YOU CAN"T JUST PULL OUT HABITS WITHOUT REPLACING THE NEEDS THEY FULFILL. GIVING UP TELEVISION MIGHT MEAN YOU NEED TO FIND A NEW WAY TO RELAX, SOCIALIZE OR GET INFORMATIO N. 【R2】______ A MONTH MAY SEEM LIKE A LONG TIME TO FOCUS ON ONLY ONE CHANGE, BUT I"VE FOUND TRYING TO CHANGE MORE THAN A FEW HABITS AT A TIME TO BE RECKLESS. CHANGING HABITS ISN"T A MATTER OF WILL POWER, BUT PATIENCE AND STRATEGY. DON"T EXPECT TO OVERHAUL YOUR DIET, EXERCISE OR THINKING PATTERNS IN A DAY. TACKLE ONE HABIT AT A TIM E. WITH JUST ONE HABIT CHANGE YOU CAN FOCUS ON MAKING IT REALLY STIC K. MULTITASKING BETWEEN THREE OR FOUR OFTEN MEANS NONE BECOME HABITS. BALANCE FEEDBAC K. THE DIFFERENCE BETWEEN LONG-TERM CHANGE AND GIVING UP ON DAY 31 IS THE BALANCE OF FEEDBAC K. IF YOUR CHANGE CREATES MORE PAIN IN YOUR LIFE THAN JOY, IT IS GOING TO BE HARD TO STICK TO. DON"T GO TO THE GYM IF YOU HATE IT. FIND DIETS, EXERCISE, FINANCIAL PLANS AND WORK ROUTINES THAT ARE FUN TO FOLLOW AND SUPPORT YOU. 【R3】______ A PROMINENT HABIT-CHANGING THERAPIST ONCE TOLD ME A GREAT WAY TO NUKE BAD THINKIN G. ANYTIME YOU FEEL YOURSELF THINKING NEGATIVELY ABOUT YOURSELF, USE THE WORD "BUT" AND POINT OUT POSITIVE ASPECTS. "I"M LOUSY AT THIS JOB—BUT—IF I KEEP AT IT I CAN PROBABLY IMPROV E. " 【R4】______ I"D LIKE TO SAY MOST HABITS GO THROUGH A SERIES OF CHECKPOINTS IN TERMS OF CONDITIONIN G. THE FIRST IS AT THIRTY DAYS. HERE IT DOESN"T REQUIRE WILL POWER TO CONTINUE YOUR CHANGE, BUT PROBLEMS MIGHT OFFSET IT. AT NINETY DAYS ANY CHANGE SHOULD BE NEUTRAL WHERE RUNNING THE HABIT IS NO MORE DIFFICULT THAN NOT RUNNING IT. AT ONE YEAR IT IS GENERALLY HARDER NOT TO RUN THE HABIT THAN TO CONTINUE WITH IT. BE PATIENT AND RUN HABITS THROUGH THE THREE CHECKPOINTS TO MAKE THEM STIC K. 【R5】______ THE POINT OF A HABIT IS THAT IT DOESN"T REQUIRE THOUGHT. VARIETY MAY BE THE SPICE OF LIFE, BUT IT DOESN"T CREATE HABITS. MAKE SURE YOUR HABIT IS AS CONSISTENT AS POSSIBLE AND IS REPEATED EVERY DAY FOR THIRTY DAYS. THIS WILL ENSURE A NEW HABIT IS DRILLED IN, INSTEAD OF MULTIPLE HABITS LOOSELY CONDITIONE D. KEEP IT SIMPL E. YOUR CHANGE SHOULD INVOLVE ONE OR TWO RULES, NOT A DOZE N. EXERCISING ONCE PER DAY FOR AT LEAST THIRTY MINUTES IS EASIER TO FOLLOW THAN EXERCISING TUESDAYS, WEDNESDAYS AND FRIDAYS WITH YOGA THE FIRST DAY AND MOUNTAIN BIKING THE THIRD DAY, EXCEPT WHEN IT IS RAININ G. SIMPLE RULES CREATE HABITS, COMPLEX RULES CREATE HEADACHES.