How to Break Bad Habits…For Good!

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neon sign reads bad habits

Every day we go about our day doing dozens of things on autopilot. We do them every day, so we don’t think about it. Most of the time, these are mundane tasks; sometimes, they’re good habits like taking a multivitamin or doing morning yoga; other times, they’re bad habits that over time become detrimental to our well being.

Maybe it’s picking up your smart phone first thing in the morning and scrolling through social media so that you end up running late. Maybe it’s staying up too late under the pretense of “me time” so that you’re not getting enough sleep and end up dragging through the next day. Whatever the habit may be, it’s important to identify these behaviors and put an end to them.

Recognizing Good vs. Bad habits

Habits can be physical, mental, reactive…they can take on almost any form. And as mentioned before, we have dozens if not hundred of habits. They aren’t all bad– a lot of these are necessary because we don’t need to be thinking intentionally about every little thing we do every moment of every day. So if takes deep personal reflection to mull over what habits you may have that are negatively impacting you. A good way to start this is to ask yourself, “Where is there a sense of discontentment in my life, and what are my actions or reactions surrounding that?”

How long does it take to break a bad habit?

Habits don’t form overnight. It takes time to wire your brain into doing the same thing over and over, and just the same it takes time to UN-wire your brain. Depending on the person, it can take anywhere from 18 days to almost a year to break a habit. This of course depends on several factors such as why the habit has persisted, what the habit is representing or reinforcing, and whether or not there’s something that can temporarily replace the habit.

Most habits are intrinsically reinforcing. That is, they make us feel good (hello, dopamine). They make our brain think it’s being rewarded even if the action itself isn’t positive. Maybe this sounds familiar, and it should. This is the foundational framework that addictions are based on! Breaking habits and addictions are difficult, but with a little help and persistence you can stop the cycle yourself.

How to break a bad habit step by step…

Firstly,

You must identify what the habit is. Let’s say every time you sit down to study for your boards, your mind starts drifting to some household tasks you’ve been meaning to do. Then you find yourself ruminating on the fact that you haven’t done any of those tasks in a while and your living space is falling apart. After a few minutes, you’ve convinced yourself that now is the ONLY time to do them and studying can wait.

The next day, you sit down to study and…your mind starts drifting to what you’re making for dinner. Do you have the risotto, or should you run to the grocery store? If you don’t go now, it’ll get too late and– suddenly you’re off on an errand. And so on. This is a mental habit. The association of studying and drifting becomes so strong that after long enough, it will become harder and harder to intentionally sit and complete the initial task (studying).

Next,

You need to set a goal. Use the acronym SMART (see our previous blog here on how to set SMART goals!) so make sure it’s realistic. Tell yourself you will sit and study for 10 minutes without distraction the first day. The next day make it 12 minutes. The next day make it 15 minutes. As you build up time, you’re training your brain to ignore the impulse to drift away while maintaining a reasonable goal for yourself so that you get that dopamine “boost” that the habit previously was providing.

Lastly,

Understand why you want to break the habit. In this example, studying for your boards is a vital step toward furthering your career. That’s a pretty motivating factor!

We want to help you break your bad studying habits! Contact us with any questions you have so we can help you set up a plan to get your habits on track! Want to make a habit to study more? Check out our Question Banks and find the best option for you! You’ve got this, and can definitely achieve whatever you put your mind to!

Is the Multiple Choice Question Really the Worst?

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the word "what" on a pile of question marks for multiple choice question

Most standardized tests, such as the USMLE, PMHNP, PRITE, or ABPN, are in multiple choice question format. The difficulty of MCQ tests seem to vary across individuals. Some love them, some (most?) hate them. There’s a biological reason for this!

Have you noticed that taking a test based on multiple choice questions makes you think differently compared to taking a test based on essays? Multiple choice questions make your brain process information differently. Specifically, multiple choice questions rely on recognition, whereas essay and open ended questions rely on retrieval.

Recognition… plus a little more

When you’re presented with options to answer a question, your brain kicks into recognition mode. It will look for associated information it has seen before to bypass using retrieval (a process that takes more effort). While this is cut and dry, an interesting phenomena can occur in regard to the distractor answers, i.e., the incorrect answers.

You may disregard the incorrect answers because you recognize the correct option, but your brain tucks those incorrect options away. Later, when you are presented with a question related to those answers your brain can spontaneously retrieve those answers more easily because its seen them associated with questions before. Crazy, right? Even if the MCQ test primarily uses recognition, your brain MacGyvers it into a means of storing more information to use later!

Ready to learn more?

Want to boost your brain storage for FREE? Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

REFERENCES:

Little JL, Frickey EA, Fung AK. The role of retrieval in answering multiple-choice questions. J Exp Psychol Learn Mem Cogn. 2019 Aug;45(8):1473-1485. doi: 10.1037/xlm0000638. Epub 2018 Aug 16. PMID: 30113206.

Syndrome Series: Schizoid vs. Schizotypal Personality

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man in front of mirror representing schizoid personality

What is Schizoid Personality

Schizoid personality is a cluster A personality disorder found in the DSM-V. Individuals with this disorder are not “almost schizophrenic” as the name may imply. Instead, these are unique individuals that show detachment from socials relationship and severe restriction in range of emotional expression. The DSM classifies it as showing at least four of the following: neither desire or enjoyment of close relationships (including being a part of a family), almost always choosing solitary activities, having little if any interest in sexual experiences with other people, experiencing little pleasure from any activities, lacking close friends or confidants, showing indifference to praise or criticism, and showing emotional coldness, detachment or flattened affectivity.

This pattern of behavior usually emerges in early adulthood. To others, these individuals seem to lack a desire of any form of intimacy or social connectedness. It is not a common condition, with a prevalence rate of 3.1- 4.9% in the U.S. population.

Schizoid vs. Schizotypal Personality

Schizotypal personality is also a cluster A personality disorder. Although the names are similar, there are several key distinctions between Schizoid and Schizotypal personality. While they both have few, if any, close friends or confidants and show constricted affect, the root of these similar attributes is different. Schizotypal personality is associated with a lack of capacity and severe discomfort with close relationships; Schizoid personality is associated with a total lack of interest and indifference to others.

Schizotypal individuals show interpersonal deficits as well as cognitive or perceptual distortions. The DSM requires that these individuals also display at least five of the following: ideas of reference, odd beliefs or magical thinking (i.e., belief in telepathy or clairvoyance, bizarre fantasies), bodily illusions or unusual perceptual experiences, odd thinking and speech (i.e., vague, circumstantial, metaphorical), odd or eccentric behavior, and excessive social anxiety associated with paranoid or suspicious ideation.

Similar to Schizoid, this pattern of behavior also emerges in early adulthood. While Schizoid personality appears detached and cold to others, Schizotypal personality appears as eccentric or odd, and as having apparent discomfort with close relationships. The prevalence rate is similar to Schizoid personality at just under 4% of the U.S. population.

First Line Treatments

Treatment options for either of these disorders generally includes psychotherapy as the primary tool. Some pharmaceutical options may be used as well, but there is no current specific medication used for either disorders.

Psychotherapy

  • Family therapy- Schizoid patients may be seen with family members as a means of the family trying to bridge the apparent gap between them. This type of therapy may be helpful in giving the family members tools and knowledge in how to maintain a manageable relationship with the Schizoid individual, although the patient may not respond. Conversely, Schizotypal patients may benefit from family therapy as a means of building trust and improving communication skills, as well as reducing anxiety around social interaction with their family.
  • Group therapy- For a Schizoid patient, group therapy may prove to be beneficial as it offers them an opportunity to practice social skills in a controlled setting with others that are similar to themselves. If they are responsive, it can provide groundwork for learning how to connect on a social level with others.
  • Supportive therapy- Schizotypal patients can respond positively to supportive therapy as it gives them space to learn adaptive skills and gain encouragement.
  • Modified CBT- Both Schizoid and Schizotypal patients can benefit from modified CBT. CBT is used to address erroneous and/or negative thought patterns, restructure ones perceptions, and change the ensuing behaviors. For a Schizoid patient, this may involve examining their beliefs on the utility of relationships as well as their expectations of how to conduct relationships with others. For a Schizotypal patient, this may involve addressing the negative thought patterns leading to their social anxiety and paranoia, and learning more adaptive skills in social settings.

Pharmaceuticals

There are no current, FDA approved medications for either of these personality disorders. However, some medications may be used in combination with psychotherapy to alleviate symptoms to benefit the patient, such as antidepressants or antianxiety medications.

Ready to learn more?

Give our question banks a try- FREE- using our Free Trial! Or if you’re ready to take the plunge, check out our Question Banks and find the perfect fit for you! Or, contact us with any questions you have so we can get you on the right path today!

REFERENCES:

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787

Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/schizotypal-personality-disorder/diagnosis-treatment/drc-20353924#:~:text=Treatment%20for%20schizotypal%20personality%20disorder,fit%20for%20their%20personality%20styles.

Cleveland Clinic: https://my.clevelandclinic.org/health/diseases/23030-schizoid-personality-disorder

Time to go back to the ABC’s

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Yes, we know you know your ABC’s 🙂 But, sometimes it helps to reinvent the old classics to help us in the here and now. We’ve compiled a quick list of test taking tips that might help you as you prepare for your exams ( using A-E, because those are the letters you’ll see on the exams and maybe that will help keep these in mind!).

ABC blocks

The ABC’s of Test Taking

A Apply basic knowledge

This is the old adage, if you hear hoof beats, don’t assume it’s zebras. When you get your first look at a test question, whether it’s a standard multiple choice or a multiset vignette, the first thing to do is to look for the obvious. Most questions will be testing your basic knowledge and will give you clear signs that point to an answer. Some will be trickier of course, but a good rule of thumb is to dust off Occam’s razor and keep it in mind as you go through the questions. Keep your basic knowledge front and center!

B Block out distractors

Test makers are devious. There, I said it. They intentionally create distractor answers that will try to trick you (so rude). Falling back on the letter A, keep your basic knowledge in mind and then block out the answers you see off the bat as incorrect. For example, you might be reading a question about someone who is lethargic, has a lack of appetite, low mood, and disrupted sleep. Answer options could be Bipolar I, General Anxiety, Depression, PMDD, or Substance Withdrawal. Now, some of these conditions do in fact share the listed symptoms. But there’s missing information that would be required to make those answers the BEST answer.

Bipolar I would require symptoms of mania; GAD has other hallmark symptoms such as feelings of dread/worry that they cannot control; PMDD is cyclical around menstrual cycles in females; substance withdrawal requires mention of something that would cause the withdrawal. The distractors are there to make you second guess, so if one pops out as the best one, chances are it probably is!

C Check the question stem again

Well, maybe the distractors did a good job and now you can’t get passed it. Go back and find the question stem again. What is the question asking? Does it give the information you would NEED to make the other answer fit, or are you banging a square peg into a round hole? While the test makers are tricky, they aren’t totally evil. They will give you all the information you need with minimal need to fill in the blanks.

D Don’t over think it!

Ok, we got through the distractors and now we have our answer, Depression! Makes sense, fits the symptoms…wait, doesn’t it need a time frame to make a diagnosis? What if it’s none of these answers and actually something like Dysthymia? Or– stop. Stop over thinking it. Again, this is the job of the distractors to make you start thinking in circles. If the answer fits the information given in the best way, move on to the next question.

E Every little bit helps

You get about one minute per question on the exams, so you want to crank out as many answers as possible. And, most exams don’t “penalize” wrong answers, they just add up your correct ones. Leaving answers blanks and guessing and getting it wrong will do the same thing to your score. But, guessing might also get you one right! So if you need to stab a guess at one, DO IT because there’s a chance you could get it right!

Want to give this method a shot? Try our Free Trial and see how well it pans out. We’d love to hear from you, and you can Contact us with any questions you have or to let us know if these tips helped you or not!