Problem: Article: It is important to first identify the specific behaviors you engage in that you think are destructive to you before attempting to change them. Self-destructive behaviors can be anything that harms your physical self or your psyche. Compile a list of all of your self-defeating behaviors that you'd like to change.  Any of the following qualify as self-destructive behaviors: self-harm (cutting, picking, hitting/punching, scratching, hair-pulling), compulsions (gambling, overeating, substance use, risky sex, excessive shopping), neglect (not paying attention to your needs, health, refusing help), and thoughts/behaviors that cause psychological harm (pessimism, being overly needy, denying responsibility, allowing others to treat you poorly). There are too many types of self-destructive behaviors to list them all here, so attempt to explore your life and behaviors for all tendencies that you have that harm you in some way. Do you drown your shame, remorse, and guilt by succumbing to substance use and abuse, such as alcohol or drug abuse, or nicotine use?  Write down all of the specific self-destructive patterns that you have. You can keep a journal and list each one there. If you are unsure about what some of your patterns might be, ask family members or friends if they can point out any behaviors that they think you do that are potentially harmful. Some studies suggest that individuals may engage in self-injurious behaviors in order to distract themselves from painful thoughts or emotions.  For each self-destructive behavior you have written down, identify a reason for why you engage in this behavior. For example, there are many reasons you might drink alcohol to excess such as: wanting to fit in, feeling insecure, wanting to relax or reduce stress, and desiring to have fun. Think about how the behavior benefits you. Identify why each behavior is negative. For example, if you find that your alcohol use is destructive, identify the bad things that have happened in the past when you drank too much. This list might include: blacking out, feeling hungover, making bad decisions, hurting the people you love, and engaging in illegal activities. Write down how you feel after dealing with these consequences such as angry, sad, guilty, or shameful. Keep a journal of when you engage in self-destructive actions. Identify the event, as well as your thoughts, feelings, and behaviors (whether self-destructive or not). Simply keep a log of any self-destructive behaviors you engage in and notice what patterns of events, thoughts, and feelings emerge.  For example, if smoking cigarettes is one of your self-destructive behaviors your list might include positives such as it helps calm you down and is relatively social, and negatives might involve issues such as significant risks to your health, the addictive nature of cigarettes, the high cost of cigarettes, and medical costs. Identify the advantages of making a change. Based on your assessment of your self-destructive tendencies, identify the positives and negatives of changing each specific problem behavior. This will help you decide which behaviors are most important to prioritize.
Summary: Define your tendencies. Understand why you engage in self-destructive behaviors. Determine the consequences. Track your behaviors.

Problem: Article: Before you begin cleaning your smoking pipe, you’ll want to make sure it’s completely empty. Pour the used water down the sink and shake any remaining moisture out of the pipe. Remove the stem and set it aside for now—you’ll be cleaning this separately later.  It’s a good idea to always refill your pipe with fresh water after every use. Turn the pipe under the stream as you rinse and let the water run through the top and out the opening for the stem. This will help flush out loose particles and wash away residue that hasn’t yet had time to fully set up on the walls of the pipe.  Hot water will help further loosen gunk and grime. Glass pipes will be slippery when wet, so be careful not to drop them. Pour the alcohol in slowly through the top of the pipe. A good rule of thumb is to fill the pipe to roughly the same level as the water line. Add a couple spoonfuls of a coarse-grained salt like Epsom, kosher or raw sea salt. Aim for about a 2:1 ratio of alcohol to salt.  Isopropyl alcohols with a higher purity (between 91-99% is ideal) will work best for cleaning and sanitizing. Salt that comes in large, coarse pieces won’t dissolve as quickly when immersed in liquid, making it more effective as an abrasive. Place your thumbs over the openings of the pipe while you shake. As the solution sloshes through the pipe, the alcohol will kill any bacteria present and sterilize the walls of the inner chamber while the salt flakes scour stains and residue from the glass.  You can also use another type of object, such as a cotton ball or cork, as a stopper for the openings. For especially dirty pipes, leave the solution to soak for about half an hour before you begin shaking. Shaking the alcohol-salt solution through the pipe should take care of the worst of the buildup and discoloration. If any problem areas remain, you can deal with them directly by inserting a Q-tip through the one of the openings and scrubbing them by hand. By the time you’re finished, your pipe will be spotless.  Depending on the size and shape of your pipe, you might also be able to use a pipe cleaner or toothbrush to spot-clean. Pipe cleaners are especially useful because they can bend around tricky corners and contours. Clear away all the dirt and grime dissolved by the alcohol-salt solution. Don’t forget to wipe off the outside of the pipe as well to remove dust and fingerprint smudges. Blot the pipe gently with a microfiber towel, or leave it to air dry for a few hours before refilling it.  If your pipe still isn’t clear after the first cleaning and rinsing, repeat the process using fresh solution.
Summary: Drain the dirty water out of the pipe. Rinse the pipe inside and out with hot water. Fill the pipe with rubbing alcohol and salt. Shake the pipe vigorously to clean the inside. Use a Q-tip to reach inaccessible spots inside the pipe. Rinse the pipe again.

Problem: Article: You have probably heard the famous saying that “breakfast is the most important meal of the day,” and it’s true! That is because when you wake up, you likely haven’t eaten for 8 to 10 hours. Your blood sugar is low, and so are your energy levels. You need to “break” the “fast” within one hour of waking up. A healthy breakfast will jump start your metabolism and your day, but waiting too long to eat can actually slow you down. Typical breakfast choices (such as a bagel with cream cheese or toast with jam) can give you some quick energy, but they will spike your blood sugar and leave you to crash. This can lead to insulin resistance, plus it will leave you feeling hungry again soon. Stay away from white bread and sweets in the morning.  You'll want to stay away from donuts, waffles, pancakes, and white toast. Opt for 100% whole wheat toast instead. Watch out for added sugar in oatmeal or breakfast cereals. Refrain from adding sugar (or sweetened creamer) to your coffee. To really get your metabolism started in the morning, you must also include a serving of healthy fats. This can be as simple as adding a teaspoon of coconut oil to your brown rice porridge, cooking your omelet in clarified butter, or enjoying a spoonful of peanut butter. Add some healthy fat to your meal to rev your metabolism and feel full. However, keep in mind that there may already be fat in your breakfast from things like yogurt, milk, and breakfast sausage. Not only does breakfast help jump start your metabolism and help give you energy all day, but the heartier your breakfast is, the better! A recent study shows that getting 22 to 55% of your total calories at breakfast may help you stay slim, whereas getting 0 to 11% of your calories from breakfast may lead to weight gain. So fill up your plate and get full at breakfast.
Summary:
Eat breakfast within one hour of waking. Avoid simple carbohydrates. Eat healthy fats. Fill up your plate.