EducationWorld

Resolve to break 5 common bad habits this year

In our special New Year cover story, we suggest ways and means for families to quit ubiquitous bad habits and develop new healthy, life-enriching lifestyles – Kiran Balimane & Cynthia John

Traditionally the start of the globally dominant Gregorian calender New Year is the time for making new resolutions and new beginnings. People worldover resolve to put the setbacks and disappointments of the past 12 months behind them and venture once more unto the breach with expectation of greater success.

In the 21st century context, New Year Resolutions are likely to include committing to a healthier lifestyle, learning a new skill, reducing digital screen time, and dedicating more time to family. Yet it is also well-known that New Year Resolutions (NYRs) are broken as quickly as they are made. Eighty percent of people forget their NYRs by the second week of February. Nonetheless, the tradition of people resolving to do better in the new year persists.

In our new year special cover story, we suggest ways and means for families to quit five common bad habits and develop new healthy, life-enriching lifestyles. Unlike impulsive resolutions that tend to focus on a specific goal or change, changing deeply entrenched injurious habits is a more worthwhile resolution. According to a 2009 study published in the European Journal of Social Psychology, it takes 18-254 days for people to form a new habit and 66 days for “new behaviour to become automatic”.

ParentsWorld interviewed knowledgeable psychologists, paediatricians and nutritionists to present expert recommendations on five ubiquitous bad habits to break in 2025. Breaking these bad habits adversely affecting physical health and mental well-being is the “prerequisite of personal and academic/professional success,” according to Noida-based psychologist Swati Rajput.

Bad habit 1: Overthinking

Swati Rajput

Overthinking is the new most underrated mental health struggle. In the contemporary, fast-paced digital age, overthinking and worrying about acts of omission and commission prompts anxiety and stress, and ultimately poor decision-making. Overthinkers tend to be immersed in regrets and “what ifs,” replaying in their minds scenarios and outcomes that may never happen. Psychologist Swati Rajput advises parents and children to recognise and address signs of overthinking. “People often dismiss overthinking as being cautious and careful. But overthinking can negatively affect mental health, prompt stress, anxiety and indecision. Parents and children need to acknowledge it as a legitimate mental health issue and break out of this habit to realise their full potential,” advises Rajput.

Rajput’s recommendations to break this bad habit in the New Year:

Bad habit 2: Inadequate sleep

Lack of adequate sleep has emerged as the #1 lifestyle problem of the new digital age which is imperceptibly destroying the physical and mental well-being of millions of people worldwide. Following an explosion of digital connectivity and entertainment, adults and children are losing sleep. Children especially need to sleep well as several essential body restorative changes occur during slumber. Inadequate sleep can result in height-challenged, obese, unhealthy children prone to frequent infections and poor learning outcomes.

Dr. Harikah P

“Adequate and restful sleep is vitally important for physical growth and mental well-being. The growth hormone, which stimulates height growth, is secreted during sleep. Chronic sleep deprivation can result in children not realising their full height potential. Likewise infection-fighting T cells in the blood multiply during sleep hours. These cells remove inflammation-causing cytokine chemicals from the blood. That’s why sleep-deprived children are more susceptible to viral and bacterial infections and take longer time to recover. Moreover, children react more sharply to sleep deprivation — they become irritable, hyperactive, and throw temper tantrums. Reasoning and memory are affected, and academic performance drops,” says Dr. Harikah P, paediatrician at Sprouts Children’s Clinic, Bengaluru.

A very positive NYR is to break the bad habit of inadequate sleep, says Dr. Harikah. Her suggestions to develop healthy sleep habits in children (and parents, who must “role model good sleep etiquette”):

Bad habit 3: Excessive consumption of ‘white’ foods

These are “foods that are white in colour and have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar and high-fructose corn syrup” (webmd.com). For instance, maida, or refined wheat flour, is a common ingredient in baked foods, sweets, and processed foods. Excess consumption of white foods leads to obesity, diabetes, high blood pressure and heart disease.

Deepalakshmi Sriram

“Reducing ‘white’ ingredients in the family, especially children’s, diet promotes long-term health and prevents lifestyle-related illnesses. The difference between refined white foods and their healthier alternatives is processing and fibre. The refining process strips away the outer layer, which contains fibre. Moreover, many refined white foods provide little nutritional value other than calories. A good New Year Resolution is to transition to healthier substitutes for long-term and sustainable change,” says Deepalakshmi Sriram, paediatric and neonatal nutritionist at The Cleft and Craniofacial Centre, Sree Balaji Medical College and Hospital, Chennai.

Sriram’s tips to introduce healthy alternatives to white foods:

Pratik Motikar

Bad habit 4: Ignoring environment damage

Under the ubiquitous threat of air pollution, climate change, deforestation, and other environmental disasters pushing Planet Earth to the edge, it is imperative to teach children eco-friendly and sustainable practices, especially in high-consumption urban environments. “Children’s attitudes toward the environment are shaped by direct experience and values instilled by parents and caregivers. When children embrace eco-friendly practices from young age, they learn the importance of and develop a sense of responsibility, towards Nature. The new year is a good time to invest sustainable and eco-friendly practices in children,” says Pratik Motikar, clinical psychologist at Azim Premji University, Bengaluru.

Motikar’s practical guidelines to encourage children to adopt sustainable practices:

Bad habit 5: Procrastination

The pervasive habit of delaying tasks is a vice that is universal. However, putting off urgent, necessary tasks often results in greater stress and lower productivity. Psychologist Swati Rajput (quoted earlier) advises parents to teach children self-discipline and the importance of completing tasks on time.

Her suggestions to kick the procrastination habit:

Stephen Covey’s  7 Habits

American management guru Stephen R. Covey (1932-2012) is recognised as one of Time magazine’s 25 most influential Americans for his groundbreaking bestseller The 7 Habits of Highly Effective People which has sold more than 40 million copies and counting worldwide. 7 Habits was named one of the two most influential books of the 20th century by CEO magazine.

Stephen Covey’s 7 Habits

  1. Be Proactive. You are responsible for your results. Your life can be turned by careful design or careless choice. You can direct your life, or you choose to be the plaything of circumstance.
  2. Begin with End in Mind. See the finish line before you start. How do you want people to remember you? What result do you want to have at day’s end?
  3. Put First Things First. Choose to do all that’s required to reach your finish line regardless of mood or circumstance.
  4. Think Win/Win. When other people are involved, ask how you can get what you want while helping them get what they want.
  5. Seek First to Understand, Then to Be Understood. Listen before you speak. Get people to clarify their understanding of what you’ve said.
  6. Synergize. You get better results working with others; the sum of combined effort is always greater than working singly.
  7. Sharpen the Saw. Take the time to keep your mind, body, emotions, and spirit in peak condition.
Exit mobile version