Habits That Undermine Well-Being: Understanding the Cycle

This article is for self-observation. If recurring behaviour causes serious harm or you are struggling to manage your condition, seek professional support.

It is late, you need to get up early, and the phone is in your hand again. One more video, a few more messages, then sleep. Half an hour later, the evening feels wasted: you have hardly rested, and you can already imagine tomorrow’s tiredness. You promise to stop, yet the same thing happens the next evening.

A list of “bad habits” would give this one line. In daily life, that line may follow a day in which every hour belonged to someone else. The phone finally offers time without demands. Banning scrolling leaves a practical question unanswered: where will that breathing space come from now?

Repeated behaviour often solves something in the moment. Delaying a difficult email briefly removes the fear of a reply. Agreeing quietly brings an awkward conversation to an end. Checking your work for the tenth time briefly settles the doubt about whether it is correct.

That immediate benefit may carry a later cost: the email remains unwritten, tasks accumulate, and there is too little time to finish. To see both parts, take one episode and reconstruct it: what happened before the action, what you felt, what you did, how you felt immediately afterwards, and what happened later.

Anger after an unfair remark, sadness after a loss, or envy of someone else’s achievement does not in itself constitute a harmful habit. The next action gives you more to examine. Can you discuss the remark? What happens when you feel sad? Does comparison reveal something you want, or does the whole evening turn into an attack on yourself?

“I cannot” also has a context. It may refer to tiredness, money, experience, or a real limitation. Immediately translating it into “you are just afraid” can leave an important part of the situation unheard.

Return to the phone. Perhaps you could protect twenty minutes of free time earlier and agree with the people at home that you will not be interrupted. Then see whether ending the evening becomes easier. If not, examine what else keeps you at the screen: conversation, a compelling story, or reluctance to begin tomorrow.

A delayed email needs a different change: open a draft, write three sentences, and clarify the question blocking the rest. For automatic agreement, prepare: “I will check my schedule and answer this evening.” The step should address the situation that actually repeats in your life.

After a week, return to your notes. What changed, what became easier, and what stayed the same? A missed attempt or return to the old action gives you information for the next decision. The step may be too large, the reminder may arrive at the wrong time, or help may be needed before evening exhaustion sets in.

Sometimes the conditions themselves need changing: workload, household responsibilities, or access to rest. A conversation with other people may then be more useful than another strict promise to yourself. Writing helps you arrive with specifics: what keeps happening, what it costs, and what you want to agree on.

For recording events, thoughts, and actions: CBT SHIFT

When you try another action in place of a familiar one, you can keep a separate record of that attempt.

After several evenings of reading, it can be easiest to remember the one when you never opened the book. In the MriyaRun online diary, you can record pages read and see the accumulated result. Today’s 30 pages are added to earlier entries, so over a month or year you can look back at the total amount you have read. Small individual attempts remain counted even when there were breaks between them.

A paper journal offers space to reflect on what made reading easier or harder. The online format complements those entries with automatic totals: you do not have to turn back through the pages and add the numbers yourself. A total does not establish how automatic the action has become, but it does show work already done. That may help you return for another attempt without judging the whole process by one missed day.