In my experience, a set time to break a habit is a myth. It depends on several factors. Dr. Joe Dispenza, the author of Breaking the habit of being yourself, explains you have to focus on frequency, intensity, and duration to rewire your brain.
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Frequency: To embody new information you need to practice. Repetition is key to grow new neural pathways in your brain. “The more you do it, the easier it gets.”
Intensity: This focused attention doesn’t mean to strain you. But, you should be focused and relaxed. Remember times you were so into what you were doing that you forgot time and space. “The better your focus and concentration are, the easier it is for you to tap into that particular mind the next time.”
Duration: Become your new ideal all day long and every day. “The longer you can linger in the thoughts and emotions of your new ideal, without letting your mind wander to extraneous stimuli, the more you will memorize this new state of being.”
It’s up to you how long it will take to break a habit. Also, choosing a method to break a habit and form a new one will speed the process up.
The more you practice a method that works for you the better and faster it gets to change a habit.
Break a Habit in 3 Simple Steps
1. Choose your new reality
Up to now, you’ve failed to achieve what you want because your emotions don’t match your thoughts. In other words, you need a constructive intention pair with an elevated emotion to get what you want. Also, you need to keep that state of being all day long.
That’s why having great dreams but being pessimistic won’t bring you what you want. You give contradictory signals to life and that’s what you get back.
Part of breaking a habit is to know what you want. You have to substitute your past thoughts and feelings for new ones. Take your time to be clear about what’s the change you want to see in your life. What do you want?
You want to be free from lack and limitation. Do you want to be free from an addiction? Do you want to stop smoking or drinking? Do you want to stop talking to someone? Do you want to stop biting your nails?
To break a habit, you need to believe you have already broken it. How do you do this?
2. Mental Rehearsal
Dr. Joe Dispenza’s method is mental rehearsal. With mental rehearsal, you bring your future into the now. We tend to place what we want in the future. Sometimes, thinking it’s impossible.
With mental rehearsal, you experience the future reality now in your mind. You condition your mind and body to be your future self now. It influences your mind, body, and affairs. It creates a reality that matches your thoughts and feelings.
In his book Breaking the habit of being yourself, Dr. Joe has several meditation scripts. These guided meditations help you break habits and create new ones.
In his book Becoming Supernatural, Dr. Joe Dispenza presents several guided meditations. Before buying any of those take these tips into consideration:
Check his guided meditations scripts here. Dr. Joe has a style and tone of voice you may consider before buying any of his meditations.
For the physical products check Dr. Joe’s website, Amazon, or the bookstore of your preference. You can compare prices and shipping rates.
For the meditations downloads, I’ve chosen Dr. Joe’s website because I get the mp3 file. This way, I’m not attached to an app to listen to the meditations.
Another option is to record the meditation scripts with your own voice. If you’re not used to it, the sound of your own voice makes you cringe at first. You’ll get used to it and like your voice too.
If you’re not sure where to start you can use guided meditations with generic positive messages.
Eliminating stress and finding inner peace is a good one by Brian Wise. It’s an oldie but goodie.
For a new relationship, Get the love you want by Glenn Harrold, is a good one.
These meditations help you embrace the thoughts and feelings of your new reality.
Dr. Joe explains “working on one particular aspect of yourself in your sessions for four to six weeks will likely bring enough results that you feel an inner prompting to begin removing another layer of self.”
An aspect to consider is that you peel layers of your old self to create a new reality. You don’t go all at once. It would be overwhelming. You add more changes gradually.
To be aware what’s the next step in this healing process you´ll need to invest in self-reflection. Practice self-reflection at the end of the day and after a month. Pick a time to check how you’re doing and make adjustments.
Ask yourself questions, how did I do today? Review your day and month. Analyze your thoughts and feelings. The idea is to check when it’s time to work on another aspect of yourself you want to bring back to balance. Doing the work daily will move you toward feeling whole and complete.