50 вредных привычек, от которых нужно избавиться до 30 лет

1. Жить в ожидании выходных

Планируйте на вечер после работы что-нибудь интересное. Заведите хобби, встречайтесь с друзьями, просто отвлекитесь от компьютера. Тогда будни перестанут мучительно тянуться в ожидании выходных.

2. Покупать ультрамодные вещи, которые быстро устаревают

Порой такую одежду мы надеваем раз 5–7 за сезон, а потом она перестаёт быть актуальной и пылится в шкафу. Лучше покупайте вещи, которые прослужат долго, пусть даже они стоят дороже.

3. Курить за компанию

Обычно люди не считают себя курильщиками, если не курят каждый день. Но если вы делаете это хотя бы иногда, у вас повышается риск сердечно-сосудистых заболеваний и рака, не говоря уже о таких последствиях, как неприятный запах изо рта, плохая кожа и зря потраченные деньги.

4. Цепляться за дружбу, которая исчерпала себя

Чем ближе к тридцатилетию, тем меньше обычно остаётся друзей. Общение с одноклассниками и одногруппниками постепенно сходит на нет, и с этим нужно просто смириться.

Не вините себя. Вкладывайте больше времени и сил в отношения с теми, кто вас ценит.

5. Не соблюдать режим сна

Большинство каждый день ложится в разное время, чаще всего очень поздно. Это плохо сказывается на качестве сна. Выработайте подходящий вам режим и придерживайтесь его.

6. Забывать про комнатные растения

Комнатные цветы создают ощущение, что в квартире живёт взрослый ответственный человек. Но если уж завели их, то не забывайте поливать.

7. Полагаться на метаболизм вместо тренировок

Чтобы получить результат, нужно заниматься хотя бы три раза в неделю. Возможно, для этого иногда придётся пропустить какое-то мероприятие.

8. Редко менять простыни

На свежих простынях лучше спится. К тому же возникает ощущение, что вы контролируете свою жизнь. Усилий нужно немного, зато вам приятно.

9. Пить дешёвое вино

Многие с возрастом стараются сократить употребление алкоголя. Задумайтесь о том, что вы пьёте. Дорогое вино кажется более вкусным, и пьют его обычно реже. Возможно, это даст вам необходимый стимул.

10. Полагаться на чужой вкус в одежде

У вас уже должен сложиться собственный стиль и понимание, какие вещи лучше всего отражают вашу сущность. Конечно, можно посоветоваться с модными друзьями, но не позволяйте вашим родственникам или партнёру покупать вам одежду. Ходите за покупками в одиночку, экспериментируйте и со временем вы найдёте тот вариант, в котором вам комфортно и который у всех будет ассоциироваться именно с вами.

11. Не ценить время с друзьями

В жизни достаточно небольшой промежуток времени, когда есть возможность куда-то выбираться с друзьями. Потом все обзаводятся семьёй и кредитами, а на друзей остаётся всё меньше времени. Так что наслаждайтесь общением с ними и не воспринимайте вашу дружбу как должное.

12. Не поступайтесь тем, чего вы заслуживаете в отношениях

Перестаньте жертвовать своими интересами в отношениях. Не гонитесь за человеком, который явно недостаточно в вас заинтересован.

13. Делать что-то, потому что вы вроде как должны

Жизнь слишком коротка, чтобы тратить время на то, что вам не хочется делать. Например, не стоит ходить на вечеринки или мероприятия только потому, что вы якобы обязаны там быть.

14. Пренебрегать психическим здоровьем в пользу физического

Питание и тренировки должны вызывать у вас чувство удовлетворения, а не вины. Если отношение к физическому здоровью влияет на психическое состояние, пора пересмотреть приоритеты.

15. Сидеть на модных диетах

Лучше постоянно питайтесь правильно. Может, на новогодние праздники вы и наберёте пару килограммов, но потом сбросите их без особого труда. А диетами вы скорее навредите организму.

16. Не копить бонусы и мили

Копите мили за перелёты или поездки на поезде, заводите бонусные карты в супермаркетах. Это не требует особых усилий, зато даёт вполне заметную выгоду. Даже небольшие бонусы пригодятся при планировании следующего путешествия.

17. Не уметь готовить

Полуфабрикаты и лапша быстрого приготовления сгодятся для студентов, но для человека постарше такой вариант уже выглядит грустно. Научитесь готовить нормальную еду.

18. Проводить время с людьми, которые заставляют вас чувствовать себя ничтожеством

Не тратьте силы на тех, кому вы не нравитесь. Не пытайтесь понравиться им насильно. Лучше проведите время с теми, кто вас любит. Научитесь ценить людей, которые принимают вас таким, какой вы есть.

19. Покупать полиэтиленовые пакеты при каждом походе в магазин

Количество выбрасываемого пластика растёт с каждым годом. Попробуйте отказаться от одноразовых пакетов, чтобы посильно сократить вред для окружающей среды. Лучше купите многоразовую сумку для покупок и носите её с собой: и для природы лучше, и денег в перспективе сэкономите.

20. Не сдавать анализы на ИППП

Многие ленятся регулярно проверять своё здоровье. Но когда дело касается анализов на инфекции, передающиеся половым путём (ИППП), лучше не шутить.

21. Отменять планы в последнюю минуту

Оценивайте свои возможности реалистично и не соглашайтесь на всё, чтобы потом не приходилось отказываться. К 30 годам время у людей часто расписано на месяцы вперёд. Не подводите их в последний момент. А ещё старайтесь быстро отвечать, когда договариваетесь о совместных планах.

22. Всем угождать

Пытаясь сделать всем приятное, вы только устанете. Окружающие, может, и будут счастливы, а вот вы — нет. Не доводите себя до истощения. Друзья поймут, если иногда вы будете заняты или просто захотите отдохнуть от всех.

23. Оставаться на мели к концу месяца

Следите за тем, куда уходят деньги и на чём можно сэкономить. Сейчас есть множество приложений, которые помогают вести финансы и тратить меньше.

24. Не откладывать на пенсию

Чем раньше начнёте, тем больше накопится к пенсии. Если до 30 вы ещё не открыли пенсионный счёт, самое время это сделать.

25. Не гладить одежду

Мятые вещи создают впечатление, что вы ещё не выросли и ждёте, когда их погладит мама.

26. Откладывать сложные разговоры

Чем старше становишься, тем чаще приходится их заводить. Лучше собраться с духом и поговорить. Чувство свободы и лёгкости, которое появится после, стоит пережитого дискомфорта.

27. Обманывать себя

Картофель, конечно, овощ, но он не поможет вам похудеть. Занятие на беговом тренажёре, когда вы постоянно заглядываете в телефон, можно с натяжкой назвать тренировкой, но пользы от неё немного. Вы делаете это для себя, а не для других, поэтому выкладывайтесь по полной.

28. Ставить невыполнимые цели

Прекратите вкладывать силы в цели, которых невозможно достичь. Цель должна быть чёткой, измеримой и иметь крайний срок. Например, не «Спасти окружающую среду», а «К 2020 году увеличить процент переработанных материалов в моём городе на 60%».

29. Проводить мало времени с родителями

С возрастом понимаешь, что семья — самое важное в жизни. Не ссылайтесь на свою занятость. Чаще звоните родителям, обедайте вместе или проводите с ними выходные.

Друзья приходят и уходят, а семья остаётся с вами.

30. Не звонить старшим родственникам

Они не будут жить вечно. А вы станете жалеть, что не разговаривали с ними, пока была возможность. Так что возьмите и позвоните бабушке. Это не займёт много вашего времени, а её очень обрадует.

31. Не отправлять обратно непонравившиеся покупки

Не ленитесь оформлять возврат, если вам что-то не подошло. Иначе эта вещь будет захламлять ваш дом.

32. Сравнивать свою жизнь с чужой

Люди выкладывают в соцсети только то, что хотят показать другим. Такие фотографии не отражают их реальной жизни. Не забывайте об этом, иначе собственная всегда будет казаться хуже.

33. Не говорить о своих трудностях

Признаваться, что вам тяжело, — это нормально. Мы часто притворяемся, что всё в порядке, из-за социального давления. Но не стоит держать негатив в себе — так вы только сделаете хуже.

34. Пить мало воды

Обычно мы выпиваем максимум один стакан воды, плюс много чая или кофе. Даже когда нам хочется пить, бывает лень встать за водой. Это вредно для кожи, почек и всего организма в целом.

35. Проводить все выходные на диване

Конечно, в выходные хочется просто расслабиться, но иногда нужно куда-нибудь выходить. Будьте активнее, заведите хобби, отправляйтесь на природу или в короткую поездку.

36. Не прощать обид

Это только навредит прошлым, настоящим и будущим отношениям. Не ожесточайтесь, усмирите свою гордость и пойдите навстречу. Это полезнее в долгосрочной перспективе.

37. Регулярно пить всю ночь

С возрастом восстанавливаться после такого всё тяжелее. Оставьте ночные походы по барам на редкие особые случаи.

38. И проводить следующий день впустую из-за похмелья

Нет ничего хуже, чем все выходные отходить от пятничных посиделок.

39. Откладывать уборку, пока не заведётся плесень

Не обязательно убираться каждый день, чтобы в доме было чисто. Просто время от времени мойте ванну и выбрасывайте мусор. Будет не так стыдно приглашать кого-нибудь к себе.

40. Тратить больше времени на телевизор, чем на чтение

Вы не будете довольны собой, взапой посмотрев сезон сериала. А вот чтение одновременно расслабляет и учит чему-то новому. Прочитав книгу, вы почувствуете, что сделали что-то полезное для себя.

41. Заходить по ночам в «Макдоналдс»

Это особенно соблазнительно после того, как вечером выпили с друзьями. Но организм вряд ли скажет вам спасибо за такое.

42. Не следить за здоровьем зубов

Чистите зубы дважды в день, пользуйтесь нитью и регулярно ходите к стоматологу. Зубы у вас всего одни, так что следите за ними.

43. Страдать из-за свиданий

Часто кажется, что в этом возрасте все уже обзавелись семьёй, а вы единственный, кто остался без пары. Но не стоит из-за этого страдать. Не ходите на свидания каждый вечер только от отчаяния.

Не переживайте, если вам не предлагают встретиться в приложениях для знакомств. Или человек, с которым вы встречаетесь, несколько дней не отвечает. Если бы для него это было важным, он бы так к вам не относился. Не пытайтесь построить отношения насильно — пусть всё развивается естественным путём.

44. Не пользоваться солнцезащитным кремом

С возрастом забота о коже становится ещё важнее. И не только когда вы на пляже. Дерматологи советуют регулярно наносить солнцезащитный крем, в том числе в холодное время года.

45. Переживать о том, что думают другие

Это просто лишняя трата энергии.

46. Жить без долгосрочного плана

В идеале к этому времени вы уже должны понимать, чего хотите от жизни. В начале каждого года обдумывайте основные жизненные сферы, чтобы понять, что вам нужно поменять. Это поможет сосредоточиться на главном и двигаться к собственному представлению о счастье.

47. Считать, что вы всё знаете

Двадцатилетним кажется, что они уже всё видели и всё знают. Чем старше становишься, тем больше понимаешь, что это не так. Будьте открытым к новым впечатлениям и советам.

48. Слишком часто извиняться

Мы привыкли извиняться, даже когда не сделали ничего плохого. Только при слишком частом использовании такие слова становятся токсичными. Отучите себя от этой привычки.

Просите прощения только тогда, когда чувствуете свою вину.

49. Держать все важные даты в голове

Заведите календарь и в начале года вносите в него все важные даты и события, чтобы ничего не забыть. Неважно, на бумаге он будет или в приложении, главное, чтобы вам было удобно.

50. Каждое утро покупать кофе

Когда утром мало времени, покупка кофе кажется логичной. Постепенно это становится частью утреннего ритуала. Но если сложить потраченные на это деньги, их вполне может хватить на отпуск. Готовьте кофе дома или в офисе, чтобы не тратить лишнего.

А от каких привычек к 30 годам успели избавиться вы? Делитесь в комментариях.

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90000 Understanding the 10 Most Destructive Human Behaviors 90001 90002 Why we do stupid stuff 90003 90004 90005 Prison is a tough place to be, says prison psychiatrist David Krassner. Krassner helps inmates deal with mental health problems ranging from schizophrenia to the stress of a life sentence. (Image credit: © Fernando Gregory | Dreamstime.com) 90004 Compared with most animals, we humans engage in a host of behaviors that are destructive to our own kind and to ourselves. We lie, cheat and steal, carve ornamentations into our own bodies, stress out and kill ourselves, and of course kill others.Science has provided much insight into why an intelligent species seems so nasty, spiteful, self-destructive and hurtful. Inside you’ll learn what researchers know about some of our most destructive behaviors. 90005 90004 90009 Editor’s Note: This list was first published in 2011 and was updated in March 2016 to include the latest studies and new information. 90010 90005 90002 We lie 90003 90004 90005 Participants relied on gossip about others, even when it contradicted their own direct observations.(Image credit: Dreamstime.com) 90004 Nobody knows for sure why humans lie so much, but studies find that it’s common, and that it’s often tied to deep psychological factors. 90005 90004 «It’s tied in with self-esteem,» says University of Massachusetts psychologist Robert Feldman. «We find that as soon as people feel that their self-esteem is threatened, they immediately begin to lie at higher levels.» 90005 90004 Feldman has conducted studies in which people lie frequently, with 60 percent lying at least once during a 10-minute conversation.90005 90004 And lying is not easy. One study concluded that lying takes 30 percent longer than telling the truth. 90005 90004 Recent studies have found that people lie in workplace e-mail more than they did with old-fashioned writing. 90005 90004 It’s a whole other matter whether people really mean to lie in many instances. Figuring that out requires coming up with a complicated definition of lying. 90005 90004 «Certain conditions have to be in place for a statement to rise to the level of a lie,» explains philosophy professor James E.Mahon of Washington and Lee University. «First, a person must make a statement and must believe that the statement is false. Second, the person making the statement must intend for the audience to believe that the statement is true. Anything else falls outside the definition of lying that I have defended . » 90005 90004 However, a study in 2014 found that white lies, for the right reasons, can can strengthen relationships 90005 90004 Animals are also known to be capable of deception, and even robots have learned to lie, in an experiment where they were rewarded or punished depending on performance in a competition with other robots.90005 90004 90009 Scroll up to click to the next item: Violence 90010 90005 90002 We crave violence 90003 90004 90005 A boxer punching. (Image credit: stockxpert) 90004 The oldest evidence of human warfare dates back 10,000 years ago. Skeletons of 27 people show signs of projectile wounds and blunt force trauma. And so it has been ever since. 90005 90004 Some researchers figure we crave violence, that it’s in our genes and affects reward centers in our brains. However, going back millions of years, evidence suggests our ancient human ancestors were more peace-loving than people today, though there are signs of cannibalism among the earliest pre-history humans.90005 90004 A study in 2008 concluded that humans seem to crave violence just like they do sex, food, or drugs. The study, reported in the journal Psychopharmacology, found that in mice, clusters of brain cells involved in other rewards are also behind their craving for violence. The researchers think the finding applies to human brains. 90005 90004 «Aggression occurs among virtually all vertebrates and is necessary to get and keep important resources such as mates, territory and food,» said study team member Craig Kennedy, professor of special education and pediatrics at Vanderbilt University in Tennessee.»We have found that the reward pathway in the brain becomes engaged in response to an aggressive event and that dopamine is involved.» 90005 90004 Many researchers believe violence in humans is an evolved tendency that helped with survival. 90005 90004 «Aggressive behavior has evolved in species in which it increases an individual’s survival or reproduction, and this depends on the specific environmental, social, reproductive, and historical circumstances of a species. Humans certainly rank among the most violent of species,» says biologist David Carrier of the University of Utah.90005 90004 90009 Scroll up to click to the next item: Stealing 90010 90005 90002 We steal 90003 90004 90005 (Image credit: Hands in hand cuffs image via Shutterstock) 90004 Theft can be motivated by need. But for kleptomaniacs, stealing can be motivated by the sheer thrill of it. One study of 43,000 people found 11 percent admitted to having shoplifted at least once. 90005 90004 «These are people who steal even though they can easily afford not to,» says Jon E. Grant of the University of Minnesota School of Medicine.90005 90004 In a study in 2009 participants either took a placebo or the drug naltrexone — known to curb addictive tendencies toward alcohol, drugs and gambling. Naltrexone blocks the effects of substances called endogenous opiates that the researchers suspect are released during stealing and which trigger the sense of pleasure in the brain. 90005 90004 The drug reduced the urges to steal and stealing behavior, Grant and colleagues wrote in the journal Biological Psychiatry. 90005 90004 Theft may be in our genes.After all, even monkeys do it. Capuchin monkeys use predator alarm calls to warn fellow monkeys to scatter and avoid threats. But some will make fake calls, and then steal food left by those that scattered. 90005 90004 90009 Scroll up to click to the next item: Cheating 90010 90005 90002 We cheat 90003 90004 90005 A new study indicates who is more likely to be promiscuous based on their personality type. 90004 Few human traits are more fascinating. While most people would say honesty is a virtue, nearly one in five Americans think cheating on taxes is morally acceptable or is not a moral issue, according to a survey by the Pew Research Center.About 10 percent are equally ambivalent about cheating on a spouse. 90005 90004 People who espouse high moral standards are among the worst cheats, studies have shown. The worst cheaters tend to be those with high morals who also, in some twisted way, consider cheating to be an ethically justifiable behavior in certain situations. 90005 90004 Cheating on spouses by celebrities and politicians thought to be moral leaders has become rampant. The behavior has a simple explanation, experts say: Guys are wired to want sex, a lot, and are more likely than gals to cheat.The behavior may be particularly likely for men with power. 90005 90004 «People do not necessarily practice what they preach,» says Lawrence Josephs, a clinical psychologist at Adelphi University in New York. «It’s not clear to what extent people’s ethical values ​​are actually running what they do or do not do.» 90005 90004 Experts say there are two main reasons people cheat on their spouses: Either they bored with their sex life or they are unhappy with their relationship. A 2015 study found that a person who is economically dependent on their spouse is more likely to cheat than those in a financially equitable relationship.90005 90004 90009 Scroll up to click to the next item: Clinging to bad habits 90010 90005 90002 We cling to bad habits 90003 90004 Perhaps everything else on this list would be far less problematic if we were not such creatures of habit. In fact, studies have found that even when the risks of a particular bad habit are well-known, people find it hard to quit. 90005 90004 «It’s not because they have not gotten the information that these are big risks,» says Cindy Jardine of the University of Alberta.»We tend to sort of live for now and into the limited future — not the long term.» 90005 90004 Jardine, who has studied why people cling to bad habits, cites these reasons: innate human defiance, need for social acceptance, inability to truly understand the nature of risk, individualistic view of the world and the ability to rationalize unhealthy habits, and a genetic predisposition to addiction. 90005 90004 People tend to justify bad habits, she says, by noting exceptions to known statistics, such as: «It has not hurt me yet,» or, «My grandmother smoked all her life and lived to be 90.»90005 90004 90009 Scroll up to click to the next item: Bullying 90010 90005 90002 We bully 90003 90004 90005 Bully victims show changes in gene activity in their brains, a finding that could explain social anxiety in many victims. (Image credit: Dreamstime) 90004 Bullying in childhood can leave worse mental scars than child abuse, and being bullied as a teen doubles the risk of depression as an adult, according to two separate studies in 2015. 90005 90004 Studies have found that half or more of grade-school children experience bullying.A European study found that children who bully at school are likely to also bully their siblings at home. That led a researcher involved in the study to speculate that bullying behavior often starts at home. 90005 90004 «It is not possible to tell from our study which behavior comes first, but it is likely that if children behave in a certain way at home, bullying a sibling for instance, if this behavior goes unchecked they may take this behavior into school , «said Ersilia Menesini of the Universita ‘degli Studi di Firenze, Italy.90005 90004 But bullying is not just child’s play. One study found that almost 30 percent of U.S. office workers experience bullying by bosses or coworkers, from withholding of information critical to getting the job done to insulting rumors and other purposeful humiliation. And once it starts, it tends to get worse. 90005 90004 «Bullying, by definition, is escalatory. This is one of the reasons it’s so difficult to prevent it, because it usually starts in really small ways,» says Sarah Tracy, director of the Project for Wellness and Work-Life at Arizona State University.90005 90004 Experts say to combat workplace bullies, respond rationally, specifically, and consistently. 90005 90004 Why do we do it? To gain status and power, psychologists say. And for some, it may be hard to resist the behavior. Researchers have seen bullying behavior in monkeys and speculate that the behavior may stretch way back in our evolutionary tree. 90005 90004 90009 Scroll up to click to the next item: Nipping, tucking and plumping 90010 90005 90002 We nip, tuck, plump and tattoo our bodies 90003 90004 90005 Woman receives botox injection.(Image credit: © Sergiy Palamarchuk | Dreamstime.com) 90004 Americans spent a record $ 13.5 billion on surgical and nonsurgical «aesthetic procedures» in 2014 року, the latest year for which data is available. Some 17 percent of U.S. residents now get cosmetic procedures, the industry estimates. Some would call it self-edification, of course, or art, or a way to kill time or perhaps rebel against authority. But in general, and given that people have died from cosmetic surgery procedures, what makes so many people so intent on artificially remaking themselves? 90005 90004 First, it’s worth noting that while options at the body shop have never been more varied, the practice is ancient, often tied to cults and religions or power and status, and in fact much of the modern nip, tuck, paint, poke and plump procedures are benign compared with some ancient practices.People have reshaped their heads, elongated their necks, stretched their ears and lips, painted their bodies or affixed permanent jewelry for thousands of years. 90005 90004 Perhaps the strongest motivations nowadays are to be beautiful, however one might define that, or simply to fit in with a particular group. 90005 90004 The lure of beauty can not be denied as a prime motivator to nip and tuck. Studies have shown that shoppers buy more from attractive salespeople; attractive people capture our attention more quickly than others; and skinny people have an easier time getting hired and promoted.90005 90004 «There’s this idea that if you look better you’ll be happier. You’ll feel better about yourself,» says psychologist Diana Zuckerman, president of the National Research Center for Women & Families. «And logically that makes so much sense, because we live in a society where people do care what you look like.» 90005 90004 A sign of the times, as Baby Boomer age: While cosmetic surgery sales sagged during the Great Recession a few years back, wrinkle-blasting laser treatments skyrocketed.In 2015 року, the industry said cosmetic procedures for men were up 43 percent over the past 5 years. 90005 90004 90009 Scroll up to click to the next item: Stress! 90010 90005 90002 We stress out 90003 90004 90005 Americans are feeling more negative about their personal finances than they have in four decades. (Image credit: Barbara Reddoch | Dreamstime.com) 90004 Stress can be deadly, raising the risk for heart problems and even cancer. Stress can lead to depression, which can lead to suicide — yet another destructive behavior that’s uniquely human (and glaringly not on this list).90005 90004 But exactly why we stress is difficult to pin down. These truths will resonate with many, however: The modern workplace is a source of significant stress for many people, as are children. 90005 90004 More than 600 million people around the world put in 48-hour-plus workweeks, according to the International Labor Organization. And advances in technology — smartphones and broadband Internet — mean a blurring of the lines between work and free time. About half of Americans bring work home, according to a recent study.90005 90004 The stress of being a parent while also working is borne out by a 2007 study that found older people feel less stress. However, research in 2015 found high-stress jobs raise the risk of stroke, and stress can increase the risk of memory problems in older people. 90005 90004 «Many older workers are empty-nesters,» says researcher Gwenith Fisher, an organizational psychologist at the University of Michigan’s Institute for Social Research (ISR). «They do not have the same work-personal conflicts that younger and middle-aged workers deal with, juggling responsibilities to children along with their jobs and their personal needs.»90005 90004 Health experts suggest exercise and adequate sleep are two of the best ways to battle stress. [More Tips] 90005 90004 90009 Scroll up to click to the next item: Gambling 90010 90005 90002 We gamble 90003 90004 90005 90004 Gambling, too, seems to be in our genes and hard-wired into our brains, which might explain why such a potentially ruinous behavior is so common. 90005 90004 Even monkeys gamble. A study that measured monkeys ‘desire to gamble for juice rewards found that even as potential rewards diminished, the primates acted irrationally and gambled for the chance to get a wee bit more.90005 90004 A study published in the journal Neuron last year found that almost winning activates win-related circuitry within the brain and enhances the motivation to gamble. «Gamblers often interpret near-misses as special events, which encourage them to continue to gamble,» said Luke Clark of the University of Cambridge. «Our findings show that the brain responds to near-misses as if a win has been delivered, even though the result is technically a loss.» 90005 90004 Other studies have also shown that losing causes gamblers to get carried away.When people plan in advance how much to gamble, they’re coldly rational, a study last year found. But if they lose, rationality goes out the window, and they change the game plan and bet even more. 90005 90004 90009 Scroll up to click to the last item: Gossiping 90010 90005 90002 Gossip 90003 90004 90005 Participants relied on gossip about others, even when it contradicted their own direct observations. (Image credit: Dreamstime.com) 90004 Gossiping is a social skill, not a character flaw, argues psychology researcher Frank T.McAndrew at Knox College in a 2016 op-ed article. 90005 90004 We humans are evolutionarily set up to judge and talk about others, no matter how hurtful it might be, researchers say. Here’s how Oxford primatologist Robin Dunbar sees it: Baboons groom each other to keep social ties strong. But we humans are more evolved, so we use gossip as social glue. Both are learned behaviors. 90005 90004 Gossip establishes group boundaries and boosts self-esteem, studies have found. 90005 90004 In many instances, the goal of gossip is not truth or accuracy.What matters is the bond that gossiping can forge, often at the expense of a third party. 90005 90004 People are mostly likely to spread a story if it’s about someone familiar to them, and if the story is particularly «juicy,» according to a 2014 study. «When two people share a dislike of another person, it [gossip] brings them closer,» says Jennifer Bosson, a professor of psychology at the University of South Florida. 90005 .90000 The Science of Making Positive Changes That Stick by Wendy Wood 90001 A big thank-you to NetGalley, the author, and publisher for giving me a copy of this book for an unbiased review. 90002 Rating: 3.5 / 5, rounded up to 4 — Thoroughly enjoyed it, although I do wish that it had been more concise. 90003 90002 This is the book to read if you want to learn everything there is to know about habits. 90003 90002 And I mean everything. 90003 90002 Wood goes into great detail on what distinguishes a habit from conscious cognition, how the neurology of habit formation differs from that of active choice, why our inten 90003 A big thank-you to NetGalley, the author, and publisher for giving me a copy of this book for an unbiased review.90002 Rating: 3.5 / 5, rounded up to 4 — Thoroughly enjoyed it, although I do wish that it had been more concise. 90003 90002 This is the book to read if you want to learn everything there is to know about habits. 90003 90002 And I mean everything. 90003 90002 Wood goes into great detail on what distinguishes a habit from conscious cognition, how the neurology of habit formation differs from that of active choice, why our intentions are often not in line with our habitual actions, which cognitive biases and popularized scientific frameworks prevent us from accurately identifying and working with our habits, the extent to which human behavior is a product of willpower vs.context, how our knowledge of what is good vs. bad for us aligns or misaligns with our habits, what the specific steps of habit formation are, how reward plays into habit, the context of addiction as it pertains to habits, and a plethora of other topics which would make this review far too lengthy. 90003 90002 The thoroughness with which she explores this topic is truly impressive, to the extent where the book sometimes reads like a conversation with a friend who has already gotten their point across, but still keeps going.Although some examples could have been edited out for brevity, overall this is still beneficial, as all of Wood’s claims are backed up with extensive research. Moreover, this research is based in a variety of fields — everything from psychology to neurology to the impacts of urban planning. The studies referenced also present a good mix of controlled lab experiments, as well as field research and observational studies. As a result, the book is a bit cluttered at times, but for the reader who is willing to slog through and adapt to Wood’s excitement for habit-formation, the reward is a fascinating read full of interesting insights.90003 90002 My two favorite aspects of the book were the fact that it offers a neurological perspective to habit formation, and that it gives real-life applications without entering the self-help genre. 90003 90002 I am currently very interested in neurology, especially in terms of how it plays out in behavior. Wood presented a compelling neurological argument for why habits form and stick as they do, and how this process differs from conscious cognition. She goes into some detail on which parts of the brain are responsible for cognition vs.habits, and illustrates why conscious cognition is so exhausting relative to the formation of efficient habits. 90003 90002 She also provides specific guidelines on how individuals might use this science (as well as the psychology of habit) to create contexts in which positive habits might thrive. While there is some suggestion that the reader might want to employ these methods, she presents them more as an observation than a guide, which I really appreciated. In short, she focuses more on the science than on the how-tos.The result is that the reader gains insight and knowledge into the processes of habits, which she or he can apply at will. 90003 90002 Overall, I would say that this is a fascinating book that I would certainly re-read or recommend to my friends. However, as it focuses on such a specific topic in very finite detail, this may not be a good fit for those who are not already interested in psychology, neurology, or sociology at least to some extent. 90003.90000 Changing Your Habits for Better Health 90001 90002 90003 On this page: 90004 90005 90002 Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes? 90005 90002 Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way.90005 90002 Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine. 90005 New habits may help you look better and have more energy. 90002 The information below outlines four stages you may go through when changing your health habits or behavior.You will also find tips to help you improve your eating, physical activity habits, and overall health. The four stages of changing a health behavior are 90005 90014 90015 contemplation 90016 90015 preparation 90016 90015 action 90016 90015 maintenance 90016 90023 90024 What stage of change are you in? 90025 90026 Contemplation: «I’m thinking about it.» 90027 90002 In this first stage, you are thinking about change and becoming motivated to get started. 90005 90002 You might be in this stage if you 90005 90014 90015 have been considering change but are not quite ready to start 90016 90015 believe that your health, energy level, or overall well-being will improve if you develop new habits 90016 90015 are not sure how you will overcome the roadblocks that may keep you from starting to change 90016 90023 90026 Preparation: «I have made up my mind to take action.»90027 90002 In this next stage, you are making plans and thinking of specific ideas that will work for you. 90005 90002 You might be in this stage if you 90005 90014 90015 have decided that you are going to change and are ready to take action 90016 90015 have set some specific goals that you would like to meet 90016 90015 are getting ready to put your plan into action 90016 90023 90026 Action: «I have started to make changes.» 90027 90002 In this third stage, you are acting on your plan and making the changes you set out to achieve.90005 90002 You might be in this stage if you 90005 90014 90015 have been making eating, physical activity, and other behavior changes in the last 6 months or so 90016 90015 are adjusting to how it feels to eat healthier, be more active, and make other changes such as getting more sleep or reducing screen time 90016 90015 have been trying to overcome things that sometimes block your success 90016 90023 90026 Maintenance: «I have a new routine.» 90027 90002 In this final stage, you have become used to your changes and have kept them up for more than 6 months.90005 90002 You might be in this stage if 90005 90014 90015 your changes have become a normal part of your routine 90016 90015 you have found creative ways to stick with your routine 90016 90015 you have had slip-ups and setbacks but have been able to get past them and make progress 90016 90023 90002 Did you find your stage of change? Read on for ideas about what you can do next. 90005 90024 Contemplation: Are you thinking of making changes? 90025 90002 Making the leap from thinking about change to taking action can be hard and may take time.Asking yourself about the pros (benefits) and cons (things that get in the way) of changing your habits may be helpful. How would life be better if you made some changes? 90005 90002 Think about how the benefits of healthy eating or regular physical activity might relate to your overall health. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes. This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease.90005 Making the leap from thinking about change to taking action can be hard and may take a while. 90002 You may learn more about the benefits of changing your eating and physical activity habits from a health care professional. This knowledge may help you take action. 90005 90002 Look at the lists of pros and cons below. Find the items you believe are true for you. Think about factors that are important to you. 90005 90026 Healthy Eating 90027 90096 90097 90098 90099 Pros 90100 90099 Cons 90100 90103 90104 90105 90106 90107 90014 90015 have more energy 90016 90015 improve my health 90016 90015 lower my risk for health problems 90016 90015 maintain a healthy weight 90016 90015 feel proud of myself 90016 90015 set an example for friends and family 90016 90015 _______________________ 90016 90015 _______________________ 90016 90023 90126 90107 90014 90015 may spend more money and time on food 90016 90015 may need to cook more often at home 90016 90015 may need to eat less of foods I love 90016 90015 may need to buy different foods 90016 90015 may need to convince my family that we all have to eat healthier foods 90016 90015 _______________________ 90016 90015 _______________________ 90016 90023 90126 90103 90146 90147 90026 Physical Activity 90027 90096 90097 90098 90099 Pros 90100 90099 Cons 90100 90103 90104 90105 90106 90107 90014 90015 improve my health 90016 90015 reduce my risk for serious health problems 90016 90015 feel better about myself 90016 90015 become stronger 90016 90015 have fun 90016 90015 take time to care for myself 90016 90015 meet new people and spend time with them 90016 90015 have more energy 90016 90015 maintain a healthy weight 90016 90015 become a role model for others 90016 90015 _______________________ 90016 90015 _______________________ 90016 90023 90126 90107 90014 90015 takes too much time and energy 90016 90015 it is too hot or cold outside 90016 90015 feel self-conscious 90016 90015 am nervous about my health 90016 90015 could hurt myself 90016 90015 am not good at being active 90016 90015 do not know what to do 90016 90015 have no one to be active with 90016 90015 am not young or fit enough 90016 90015 keeps me from family and friends 90016 90015 _______________________ 90016 90015 _______________________ 90016 90023 90126 90103 90146 90147 90024 Preparation: Have you made up your mind? 90025 90002 If you are in the preparation stage, you are about to take action.To get started, look at your list of pros and cons. How can you make a plan and act on it? 90005 90002 The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits. Think about these things as you make your plan. 90005 90096 90097 90098 90229 Roadblock 90100 90229 Solution 90100 90103 90104 90105 90106 90107 I do not have time. 90126 90107 Make your new healthy habit a priority.Fit in physical activity whenever and wherever you can. Try taking the stairs or getting off the bus a stop early if it is safe to do so. Set aside one grocery shopping day a week, and make healthy meals that you can freeze and eat later when you do not have time to cook. 90126 90103 90106 90107 Healthy habits cost too much. 90126 90107 You can walk around the mall, a school track, or a local park for free. Eat healthy on a budget by buying in bulk and when items are on sale, and by choosing frozen or canned fruits and vegetables.90126 90103 90106 90107 I can not make this change alone. 90126 90107 Recruit others to be active with you, which will help you stay motivated and safe. Consider signing up for a fun fitness class like salsa dancing. Get your family or coworkers on the healthy eating bandwagon. Plan healthy meals together with your family, or start a healthy potluck once a week at work. 90126 90103 90106 90107 I do not like physical activity.90126 90107 Forget the old notion that being physically active means lifting weights in a gym. You can be active in many ways, including dancing, walking, or gardening. Make your own list of options that appeal to you. Explore options you never thought about, and stick with what you enjoy. 90126 90103 90106 90107 I do not like healthy foods. 90126 90107 Try making your old favorite recipes in healthier new ways. For example, you can trim fat from meats and reduce the amount of butter, sugar, and salt you cook with.Use low-fat cheeses or milk rather than whole-milk foods. Add a cup or two of broccoli, carrots, or spinach to casseroles or pasta. 90126 90103 90146 90147 90002 Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan: 90005 90014 90015 learn more about healthy eating and food portions 90016 90015 learn more about being physically active 90016 90015 make lists of 90014 90015 healthy foods that you like or may need to eat more of-or more often 90016 90015 foods you love that you may need to eat less often 90016 90015 things you could do to be more physically active 90016 90015 fun activities you like and could do more often, such as dancing 90016 90023 90016 90023 90002 After making your plan, start setting goals for putting your plan into action.Start with small changes. For example, «I’m going to walk for 10 minutes, three times a week.» What is the one step you can take right away? 90005 90024 Action: Have you started to make changes? 90025 90002 You are making real changes to your lifestyle, which is fantastic! To stick with your new habits 90005 90014 90015 review your plan 90016 90015 look at the goals you set and how well you are meeting them 90016 90015 overcome roadblocks by planning ahead for setbacks 90016 90015 reward yourself for your hard work 90016 90023 90026 Track your progress 90027 90014 90015 Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course.Record not only what you did, but how you felt while doing it-your feelings can play a role in making your new habits stick. 90016 90015 Recording your progress may help you stay focused and catch setbacks in meeting your goals. Remember that a setback does not mean you have failed. All of us experience setbacks. The key is to get back on track as soon as you can. 90016 90015 You can track your progress with online tools such as the NIH Body Weight Planner. The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.90016 90023 90026 Overcome roadblocks 90027 90014 90015 Remind yourself why you want to be healthier. Perhaps you want the energy to play with your nieces and nephews or to be able to carry your own grocery bags. Recall your reasons for making changes when slip-ups occur. Decide to take the first step to get back on track. 90016 90015 Problem-solve to «outsmart» roadblocks. For example, plan to walk indoors, such as at a mall, on days when bad weather keeps you from walking outside.90016 90015 Ask a friend or family member for help when you need it, and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video. 90016 90023 90026 Reward yourself 90027 90014 90015 After reaching a goal or milestone, allow for a nonfood reward such as new workout gear or a new workout device. Also consider posting a message on social media to share your success with friends and family.90016 90015 Choose rewards carefully. Although you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your activity routine are not the best rewards to keep you healthy. 90016 90015 Pat yourself on the back. When negative thoughts creep in, remind yourself how much good you are doing for your health by moving more and eating healthier. 90016 90023 90024 Maintenance: Have you created a new routine? 90025 90002 Make your future a healthy one.Remember that eating healthy, getting regular physical activity, and other healthy habits are lifelong behaviors, not one-time events. Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life. 90005 Eating healthy and being physically active are lifelong behaviors, not one-time events. 90002 Now that healthy eating and regular physical activity are part of your routine, keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.90005 90026 Add variety and stay motivated 90027 90014 90015 Mix up your routine with new physical activities and goals, physical activity buddies, foods, recipes, and rewards. 90016 90023 90026 Deal with unexpected setbacks 90027 90014 90015 Plan ahead to avoid setbacks. For example, find other ways to be active in case of bad weather, injury, or other issues that arise. Think of ways to eat healthy when traveling or dining out, like packing healthy snacks while on the road or sharing an entrée with a friend in a restaurant.90016 90015 If you do have a setback, do not give up. Setbacks happen to everyone. Regroup and focus on meeting your goals again as soon as you can. 90016 90023 90026 Challenge yourself! 90027 90014 90015 Revisit your goals and think of ways to expand them. For example, if you are comfortable walking 5 days a week, consider adding strength training twice a week. If you have limited your saturated fat intake by eating less fried foods, try cutting back on added sugars, too. Small changes can lead to healthy habits worth keeping.90016 90023 90024 Clinical Trials 90025 90002 The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions. 90005 90026 What are clinical trials, and are they right for you? 90027 90002 Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses.Find out if clinical trials are right for you. 90005 90026 What clinical trials are open? 90027 90002 Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov. 90005 .90000 Bad Habits: Why We Can not Stop 90001 90002 It might seem a total wonder that a smoker will not quit after hearing that puffing away is a leading cause of death, or that an obese person can not shed a few pounds after learning that lethal ailments loom for the overweight. 90003 90002 But scientists have come up with a host of reasons why humans stick to bad habits, and they are zeroing in on what to do about it. 90003 90006 90007 90008 90009 90006 90007 90008 90009 Killing Ourselves 90014 90015 90008 90009 90002 A study by scientists at the U.S. Centers for Disease Control and Prevention (CDC) found that avoidable behaviors like cigarette use, poor diet and lack of exercise were the underlying cause of half of the deaths in the United States in the year 2000. Deaths cause by: 90003 90014 90015 90022 90023 90014 90015 90008 90009 Killing Ourselves 90014 90015 90008 90009 90002 A study by scientists at the US Centers for Disease Control and Prevention (CDC) found that avoidable behaviors like cigarette use, poor diet and lack of exercise were the underlying cause of half of the deaths in the United States in the year 2000.Deaths cause by: 90003 90014 90015 90022 90023 90038 90039 90040 Tobacco: 90041 435,000 90042 90039 90040 Inactivity and bad eating: 90041 400,000 90042 90039 90040 Alcohol consumption: 90041 85,000 90042 90051 90002 SOURCE: March 10, 2004 issue of the 90053 Journal of the American Medical Association 90054 90003 90002 Among the reasons : 90003 90038 90039 Innate human defiance. 90042 90039 Need for social acceptance. 90042 90039 Inability to truly understand the nature of risk.90042 90039 Individualistic view of the world and the ability to rationalize unhealthy habits. 90042 90039 Genetic predisposition to addiction. 90042 90051 90002 You’d think people were on a one-track mission to self-destruct rather than desiring immortality. 90003 90002 «We have found that people are not changing their behaviors,» said Cindy Jardine of the University of Alberta. «But it’s not because they have not gotten the information that these are big risks.» She added, «We tend to sort of live for now and into the limited future-not the long term.»90003 90002 90040 Killer knowledge 90041 90003 90002 In a recent study, a group led by Jardine surveyed 1,200 people in Alberta, Canada in тисяча дев’ятсот дев’яносто чотири and again in 2005 about what they perceived to be risky behaviors. Many of the participants ranked lifestyle behaviors, such as smoking, drinking and sun tanning, as more dangerous than ozone depletion and chemical pollution. 90003 90002 In a related study that wrapped up this year, the scientists asked groups of indigenous Canadians why they ranked behaviors dangerous or not.90003 90002 For instance, when asked about drinking and driving, most participants mentioned that you could hurt yourself or somebody else. If people know cigarettes can kill them or drinking and driving could be lethal, logic suggests they might quit it. Yet even with this knowledge, Jardine said, people continue to undertake these lifestyle risks. 90003 90002 90040 Everybody’s doing it 90041 90003 90002 Jardine suggests several reasons for the contrary findings. For one, when a behavior is socially accepted or even considered desirable people tend to reconcile the fact that it’s bad for them with the idea that «everybody’s doing it,» she said.90003 90002 «I know this is bad for me but in social circles this makes me more accepted,» Jardine said of the common reasoning. «It ends up being something people rationalize one way or another. And it’s often easier to rationalize it in favor of trying to fit into your social group.» 90003 90002 One way of making it okay to smoke like a chimney or eat like a pig is with individual experiences that support your action. For instance, you could say, «It has not hurt me yet,» or, «My grandmother smoked all her life and lived to be 90.»90003 90002 In 2004, Jardine found that stress moved past cigarette smoking as the most dangerous habit. 90003 90002» Most of us wear our stress as a badge of honor these days, «Jardine said. So rather than thinking about stress as causing physical damage to your body and perhaps hurting family relationships, «people often boast of their stress as a success.» 90003 90002 90040 Risky interpretations 90041 90003 90002 Typically the likelihood of contracting a disease or dying from a substance or activity is reported numerically as a percentage or ratio [see The Odds of Dying].90003 90002 Ellen Peters of the University of Oregon has found that people who are better at processing numbers look at the same information differently than people not as number-minded, who tend to rely more on fear than actual hard evidence. Being afraid of cancer could drive their decisions on whether or not to smoke or the importance of treatment for particular cancers. It comes down to emotions, which Peters suggests act as guiding lights in choices. 90003 90002 That’s one reason she thinks the «truth» campaign by the American Legacy Foundation and other anti-cigarette campaigns have been so effective.The truth ads show gruesome images such as a bleeding brain or inflamed heart with text stating cigarettes as the cause. One video ad shows a human-size rat walking up from a subway station and then collapsing on the sidewalk with a sign about how cigarettes contain rat poison. 90003 90006 90007 90008 90009 90006 90007 90008 90009 The Truth Hurts … and Helps 90014 90015 90008 90119 90015 90022 90023 90014 90015 90008 90009 The Truth Hurts … and Helps 90014 90015 90008 90119 90015 90022 90023 90002 A study by the American Legacy Foundation showed that 22 percent of the overall decline in youth smoking from 2000 to 2002 was attributable to their «truth» campaign.90003 90002 90040 No bad behavior vaccine 90041 90003 90002 Social and physical environments also play large roles in fueling poor habits. 90003 90002 For example, if you perceive that all of your friends are staying up all night, baking in the sun every day at the beach or taking multiple smoke breaks during work, this will affect whether you also take part in the activities. 90003 90002 Couch potatoes might be glued to the TV by external factors more than a lack of desire to be healthy. 90003 90002 «We tell people they need to become physically active, but in certain neighborhoods if you get out and go for a walk you could be putting yourself in harms way from either traffic that’s not well controlled or other kinds of things like violence in your neighborhood, «said Andrea Gielen of Johns Hopkins University’s Bloomberg School of Public Health.90003 90002 Coming up with successful pro-health campaigns requires more research and multiple strategies, experts say. 90003 90002 «There’s no single strategy or single bullet. We’re not going to be able to find a vaccine for healthy behavior,» Gielen said. «We have to be more creative. We have to have different kinds of partners and work with many different folks.» 90003 .