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Break Bad Habits By Developing an If-Then Plan ››lifehacker.com

Most habits are loops that we automatically repeat: a cue or trigger in our environment sets off our routine and the reward we get from the habit. Once we recognize this loop, we can develop a plan to change it. Here’s how.

Psychology and self-improvement blog The Emotion Machine notes that making a plan to act in a certain way at a certain time and place stacks the decks in our favor that we’ll be able to replace bad habits with new ones. These implementation intentions, in psychology terms, intercept the cue and the old routine and redirect to a new routine instead.

The basic idea is to form an if-then plan to help instill new habits. Write down and repeat your plan, such as, “If situation X arises, I will perform response Y.” X refers to the cue from your environment. Y refers to the new routine you want to replace with the old routine.

The key is to have that specific plan and know your triggers.

Some days you might miss your cue or you might really struggle and resort to your old habits, but that’s ok. It’ll take practice until the new habit loop is established. (And if this doesn’t work, don’t give up. There are lots of other things you can try to break bad habits, ultimately rewiring your brain for the better!)

 Identify Your Habit Loops | The Emotion Machine

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Brainwashing Techniques You Encounter Every Day (and How to Avoid Them) ››lifehacker.com

While it’s pretty unlikely that you’re a target of deliberate brainwashing, it is likely that you’re subject to some of the common techniques associated with the less-than-ethical practice. Here are a few common methods you encounter on a regular basis and what you can do to avoid them.

First things first, what is brainwashing exactly? Wikipedia offers a concise definition:

Mind control (also known as brainwashing, coercive persuasion, mind abuse, thought control, or thought reform) refers to a process in which a group or individual “systematically uses unethically manipulative methods to persuade others to conform to the wishes of the manipulator(s), often to the detriment of the person being manipulated”.

  • Basically, it’s a form of extreme manipulation. We often associate the practice with cults and don’t consider its presence in everyday life, yet the techniques used in brainwashing are frequently leveraged by advertisers, news networks, politicians, and others. Alex Long, writing for hacking blog Null Byte, provides an outline of some of the most common brainwashing techniques. Here are the most notable:
  • The manipulator offers you a number of choices, but the choices all lead to the same conclusion.
  • The same idea or phrase is frequently repeated to make sure it sticks in your brain.
  • Intense intelligence-dampening is performed by providing you with constant short snippets of information on various subjects. This trains you to have a short memory, makes the amount of information feel overwhelming, and the answers provided by the manipulator to be highly desired due to how overwhelmed you feel.
  • Emotional manipulation is used to put you in a heightened state, as this makes it harder for you to employ logic. Inducing fear and anger are among the most popular manipulated emotions.

When reading this list, you’re likely able to think of a few examples of these techniques. News channels and political parties often repeat a consistent message when they want to get their point across. Short snippets of information is also a common tactic on news networks. Advertisers love to offer choices that all lead to their product, and emotional manipulation is common in people you’ll encounter as well as in most forms of media—even seemingly (and sometimes actually) harmless mediums like film. These techniques are everywhere. They aren’t turning you into a zombie, but they are informing many of your choices. The good news is that you can avoid them if you’re proactive.

How to Avoid Brainwashing Techniques

Brainwashing Techniques You Encounter Every Day (and How to Avoid Them)Avoiding brainwashing techniques often involves avoiding the brainwashers themselves, but this is next to impossible. Taking advertising as an example, you can’t avoid them all and attempting to do so can be rather expensive if you still want to watch television and movies. Your best bet is to cut out what you can and, when you can’t, seek balance. Finding balance is often easiest by simply providing yourself with the information you need. All you need to do is the following:

  1. Identify the manipulative message you’ve received.
  2. Find an opposing message, whether it’s manipulative or not. Also attempt to find the most neutral and unbiased account of that same message.
  3. Compare your different sources and decide how you feel.

Brainwashing, whether mild or extreme, is possible in a large part due to isolation. If you only hear the brainwashed message on a regular basis, and rarely (or never) expose yourself to alternatives, you’re going to be far more likely to accept what you hear without thinking. If you want to avoid the brainwashing techniques discussed in this post, your best bet is to surround yourself with a spectrum of information rather than simply settling for the message that makes you feel comfortable. After all, that’s often what the message is aiming to do.

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