This is an AWESOME article on a little Habit Changing thing called Extinction Burst

tmoneyag99
tmoneyag99 Posts: 480 Member
edited November 14 in Getting Started
It's legit. I had to sleep train my son and I saw this happen with him. Its true for just about every habit you try to change.

https://youarenotsosmart.com/2010/07/07/extinction-burst/

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  • Unknown
    Unknown
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  • kommodevaran
    kommodevaran Posts: 17,890 Member
    A fun read (really funny, I mean it) and clever (I mean that too), but not that relevant for me this time around - my goal now isn't to extinguish any habits, but adjust them, and I find that is working better.
  • kristikitter
    kristikitter Posts: 602 Member
    I love it!! Also seconding the mouse cartoon love...
  • seska422
    seska422 Posts: 3,217 Member
    Hmm.
    The Misconception: If you stop engaging in a bad habit, the habit will gradually diminish until it disappears from your life.

    The Truth: Any time you quit something cold turkey, your brain will make a last-ditch effort to return you to your old ways.

    Is the "misconception" supposed to say the urge to go back to the habit? The way it's written, the truth is talking about a different method (cold turkey) from the misconception (gradually diminish).

    What I've done this time around is work with my habits rather than fighting against myself. I haven't had an extinction burst backlash because I don't deny myself anything that I really want. My eating plan is basically what I ate before but with smaller portions and some satisfying substitutions. I control the portions and I make the decisions, not the writer of some diet plan. I've basically kept my habits but in a form that works for weight loss and should work for maintenance when I get there.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited December 2016
    seska422 wrote: »
    Hmm.

    What I've done this time around is work with my habits rather than fighting against myself. I haven't had an extinction burst backlash because I don't deny myself anything that I really want. My eating plan is basically what I ate before but with smaller portions and some satisfying substitutions. I control the portions and I make the decisions, not the writer of some diet plan. I've basically kept my habits but in a form that works for weight loss and should work for maintenance when I get there.
    Awesome. Exactly what I wanted to say but couldn't find the words. Thank you.
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Jakep2323 wrote: »
    Very well written article. It is certainly spot on when you are talking about quitting smoking. The reality that the reward will not taste as good as the brain is telling you it will - in fact it will make you feel sick. Food however I found easier. Had a kfc a couple of months ago and it didn't taste anywhere near as good as I had remembered or built it up in my mind to be

    I think however if you continued to eat the KFC eventually it would become as good as you once thought it was.
  • outcastandcrew
    outcastandcrew Posts: 1 Member
    It's not really the extinction burst you have to manage, but spontaneous recovery. Both are behavioral processes but IMO you can willpower yourself through an extinction burst since it's short-term and you typically have energy to deal with it. It's the 30, 60 day point down the road when the bad behavior tries to reassert itself that always gets me.
  • tmoneyag99
    tmoneyag99 Posts: 480 Member
    outcastandcrew wrote: »
    It's not really the extinction burst you have to manage, but spontaneous recovery. Both are behavioral processes but IMO you can willpower yourself through an extinction burst since it's short-term and you typically have energy to deal with it. It's the 30, 60 day point down the road when the bad behavior tries to reassert itself that always gets me.

    That's an extremely good point! Thank you for your contribution. I'm going to write this in my journal. I maintain staying aware of your road blocks help you over come them. That's definitely one i haven't prepared for.
  • tmoneyag99
    tmoneyag99 Posts: 480 Member
    Bump for any newbies. habit change is a big part of dieting
  • mmdsguy
    mmdsguy Posts: 15 Member
    Thanks for sharing. Good article.
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