Read the text carefully. Then complete the sentences below by writing one appropriate word from the text in each gap.
Breaking the Cycle of Harmful Habits
Harmful habits rarely begin with a single decision. More often, they start as small daily actions that repeat until they become part of our routine. A quick look at your phone before bed can easily turn into hours of scrolling through social media. A short break to rest can slowly transform into procrastination. Over time, what once seemed harmless becomes a behaviour that controls your emotions, time, and even health.
Experts define a harmful habit as a regular action that causes physical, emotional, or social damage. Some habits are visible, such as biting fingernails, picking your nose, or skipping meals. Others are harder to notice, like overthinking, self-criticism, or complaining. These patterns can affect your mental state as seriously as smoking or drinking affects your body. Psychologists explain that people often develop such habits when they try to manage anxiety, fear, or loneliness.
One of the most common harmful habits today is social media addiction. Teenagers and adults alike often lose track of time while scrolling, liking, and commenting. According to recent research, people who spend too much time online report irregular sleep, lack of focus, and even mood changes. A similar pattern appears with video game addiction, where excitement and reward replace real-life communication. Both habits provide quick pleasure but reduce self-control in the long run.
Another invisible problem is workaholism – the belief that working more always means doing better. In reality, constant work without rest leads to exhaustion and emotional eating. People who take on too much often ignore their body’s signals, skip meals, and forget to relax. Instead of improving productivity, this lifestyle increases stress and tiredness.
Breaking such cycles requires awareness and patience. The first step is to recognise what triggers a habit – boredom, pressure, or sadness. The second step is to replace the old behaviour with a healthier one. For instance, someone who tends to overreact or lose temper under stress might learn breathing techniques or take a short walk. A student who procrastinates before exams can create a realistic schedule and reward themselves for small achievements.
Changing behaviour also involves support from others. Friends and family can help by encouraging small improvements rather than criticising mistakes. Teachers and workplaces can promote healthier routines – for example, reminding people to take short breaks, eat lunch, and get enough sleep. A safe environment makes it easier to stay motivated.
The final and most important element is self-kindness. As the saying goes, “You cannot change what you hate, only what you understand.” Accepting that everyone has weaknesses allows us to improve step by step. Each time you choose rest instead of endless work, patience instead of anger, or calmness instead of stress, you are rewriting your habits. Over time, small decisions create big transformations. Harmful habits may seem powerful, but with awareness, support, and compassion, they can always be replaced by positive ones.
Experts define a harmful habit as a regular action that causes physical, emotional, or social damage. Some habits are visible, such as biting fingernails, picking your nose, or skipping meals. Others are harder to notice, like overthinking, self-criticism, or complaining. These patterns can affect your mental state as seriously as smoking or drinking affects your body. Psychologists explain that people often develop such habits when they try to manage anxiety, fear, or loneliness.
One of the most common harmful habits today is social media addiction. Teenagers and adults alike often lose track of time while scrolling, liking, and commenting. According to recent research, people who spend too much time online report irregular sleep, lack of focus, and even mood changes. A similar pattern appears with video game addiction, where excitement and reward replace real-life communication. Both habits provide quick pleasure but reduce self-control in the long run.
Another invisible problem is workaholism – the belief that working more always means doing better. In reality, constant work without rest leads to exhaustion and emotional eating. People who take on too much often ignore their body’s signals, skip meals, and forget to relax. Instead of improving productivity, this lifestyle increases stress and tiredness.
Breaking such cycles requires awareness and patience. The first step is to recognise what triggers a habit – boredom, pressure, or sadness. The second step is to replace the old behaviour with a healthier one. For instance, someone who tends to overreact or lose temper under stress might learn breathing techniques or take a short walk. A student who procrastinates before exams can create a realistic schedule and reward themselves for small achievements.
Changing behaviour also involves support from others. Friends and family can help by encouraging small improvements rather than criticising mistakes. Teachers and workplaces can promote healthier routines – for example, reminding people to take short breaks, eat lunch, and get enough sleep. A safe environment makes it easier to stay motivated.
The final and most important element is self-kindness. As the saying goes, “You cannot change what you hate, only what you understand.” Accepting that everyone has weaknesses allows us to improve step by step. Each time you choose rest instead of endless work, patience instead of anger, or calmness instead of stress, you are rewriting your habits. Over time, small decisions create big transformations. Harmful habits may seem powerful, but with awareness, support, and compassion, they can always be replaced by positive ones.
1. Most negative patterns don’t begin suddenly; they develop from small behaviours that quietly themselves until they shape our everyday life.
2. Social media addiction is widespread; it influences teenagers and adults , showing that no age group is completely protected from it.
3. Real change begins only when a person learns to the hidden signals that set a harmful habit in motion, whether it comes from stress, loneliness, or simple boredom.
4. A learner who often delays studying can make a practical to organise their time better and celebrate small steps forward.
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