Becoming more aware of your physical "tics" or habits requires mindfulness and observation. Here are some steps to help you become more aware of these behaviors:
Mindfulness practice: Engage in mindfulness exercises, such as meditation or deep breathing, to become more in tune with your body and its movements.
Set reminders: Throughout the day, set reminders on your phone or use sticky notes in your environment to prompt you to check in with your body and notice any physical habits.
Keep a journal: Record your observations in a journal. Whenever you notice a physical tick or habit, write it down, along with the time, situation, and any triggers or emotions associated with it.
Ask for feedback: Sometimes, others may notice your physical habits more than you do. Ask a close friend or family member if they have noticed any recurring physical behaviors in you.
Use video recording: If possible, record yourself during specific activities or situations where you suspect your physical ticks might occur. Watching the recordings can help you identify these habits.
Pause and reflect: Throughout the day, take a few moments to pause and reflect on how your body feels and if you notice any physical tics or habits. Mindfully check in with yourself.
Work with a therapist: If your physical tics are causing distress or significantly impacting your life, consider seeking the help of a therapist or counselor who specializes in habit awareness and behavior change.
Practice self-compassion: When you become aware of your physical ticks, avoid self-criticism. Instead, be kind to yourself and recognize that changing habits takes time and effort.
Identify triggers: Pay attention to situations, emotions, or stressors that may trigger your physical habits. Awareness of these triggers can help you address the root causes.
Replace with alternative behaviors: Once you've identified your physical ticks, try to find alternative, healthier behaviors to replace them. For example, if you tend to fidget when anxious, consider deep breathing or squeezing a stress ball as an alternative.
Remember, becoming more aware of your physical habits is a gradual process, and it's okay to take small steps towards change. The goal is not to eliminate all physical ticks but to become more mindful of them and make adjustments if they are causing you distress or interfering with your well-being.