# data[].attributes.body
I am a person who is health-conscious and believes that smoking is harmful. However, i am still a smoker.

My ways to reduce it:

(a) I started practicing the next "Air-Freshening Olympics." Yes, I secretly imagined that I was a world champion of the world blowing a birthday candle. In a way to celebrate my lung exercise, who knows that lung exercise may be festivals?

(b) I could quit smoking to finally make my lungs jump for joy and my wallet do the cha-cha away from cigarette expenses.

(c) Maybe I am not a smoker; I am just a free generator. I can provide pressure to relieve and trigger insertion through the "smoke signal". Provide art contributors to the atmosphere?

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I always stay up late, although i aware of it bring negative consequences

Ways to reduce :

1)Create a daily schedule

I will create a fixed daily plan that includes a specific time for going to bed. This step will help me consistently adhere to this predetermined bedtime

2)Change behaviour

The main factor cause me stay up late is my phone, if i arrange from using my smartphone for at least 20 minutes before I retire to bed.

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1. I watch drama, even though I know it's a waste of time.

2. a. Change Behavior: I could reduce the dissonance by limiting the time I spend on watching drama or by finding more productive activities to balance my leisure time.

b. Change Beliefs: I modify my beliefs to view watching drama as having positive aspects, including relaxation, entertainment, and cultural appreciation.

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電影 哆啦A夢：大雄的月球探測記_照片05_緊身版哆啦A夢(圖片來源_翻攝自網路)

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Cognitive Dissonance: I believe in the benefits of eating healthy but often indulge in unhealthy junk food.

Ways to reduce:

(i) I can change my behavior by reducing or eliminating junk food from my diet.

(ii) I could downplay the dangers of the occasional indulgence and convince myself that my overall diet was still healthy.

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1. I know it is wrong to curse, but when I'm in a bad mood I curse.

2. (a) Even if my mood is not ideal, I can try to control my temper and try not to curse.

(b) I can tell myself that I curse for the greater good, just like teaching others a lesson, and it is not entirely wrong.

(c) I can turn my bad mood into the gold of standing comedy and give people a reason to make my language errors.

(d) I could try to replace those curses with funny-sounding words that have the same release effect. Instead of letting out a bleep-worthy word, I will say something like "草泥马" , which sounds funny but gets the point across.

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I acknowledge that driving my new Toyota Yaris (SJA920) silver colour to faculty every day has a negative effect on environment but I will continue to drive my new Toyota Yaris (SJA920) silver colour to faculty everyday.

Way to reduce:

1. I will train my Toyota Yaris to run on vegetable oil: Why not put my Yaris on a diet? Train it to run on vegetable oil, and I will have an eco-friendly car.

2. I will teach my Yaris to communicate with trees: I will teach it to communicate with trees so it can learn firsthand about the importance of reducing its carbon dioxide.

3. I'm learning sustainable driving knowledge. Move over, Mario Kart; I'm mastering eco-driving. I'll be the road's wise wizard, enchanting for fuel efficiency and conjuring a tailwind on the highway!

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1. Cognitive Dissonance: I'm a person who lazy to do exercise although I believes in the importance of regular exercise for maintaining good health.

2. Ways to reduce:

a) Change behavior: The most direct way to reduce dissonance is to change my behavior by incorporating exercise into my daily routine.

b) Gradual change: I could begin with small, achievable exercise goals and gradually increase my physical activity over time.

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1. I like playing computer games and mobile games, even though i know playing video game is a waste of my academic time and I get easily angry every time I lose.

2. a) Minimize the importance of the conflict: I will create a schedule to balance my entertainment and academics

b) Change attitude: I would try to calm down and tell myself that it's just a game, just for fun.

c) Consonant cognition: Playing video game is a way to release my stress after finish my homework and revision.

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I have a dream to become spiderman but my parents told me that it dangerous to become a superhero and greater power comes with greater responsibilities.

Ways to reduce it:

a) I will watch more spiderman movie to fulfil my superhero dream.

b) I could begin my superhero dream by helping an old lady cross the road. Then gradually increase by protect people in the dark.

c) i will keep on searching for the spider to bite me to become a Superhero.

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My name is LIM SHUN HANG and i am 20 years old. I like sports and outdoor activities. I dont play games because it will damage my eyes and health.

1)I am a person who are not disiplin in real life especially during study session.

2) a. I have to time management so i wont be late for assignment

b. I should know the important of study so i can score well

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I am a student who values good grades and academic success, but I have been struggling in a particular subject and haven't been performing well on exams.

Ways to reduce:

1. Find information about effective study techniques and resources

2. Seek support from lecturers or academic advisors for guidance

3. Change my study plan

4. Change my beliefs by convincing myself that academic success isn't only determined by grades

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I am a person that always staying up late daily even i know stay up late can have number of effects on health.

Ways to reduce:

1.) Reassessing one's beliefs about the importance of sleep

2.) understanding the benefits of maintaining a consistent sleep routine

3.) engage in regular exercise during the day to promote better sleep at night can help reduce the dissonance.

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I am a student who would like to increase my savings but I still spend a lot of money as soon as I get the money even though I am facing financial problems

Ways to reduce:

1)Record my expenses and collect receipts in simple note or app to know the total amount I spent.

2)Set saving goals that I want to achieve.

3)Cut down on all the unnecessary spending such as entertainment or dining out.

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Cognitive Dissonance:

I know I have plenty of work to be done but I always delayed until it nearly come to the due date.

My ways to reduce it:

1) Managed the task from the easier to be done to the hardest.

2) Try to do the task as soon as you received it.

3) Create a timetable for me in order to manage my daily task.

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Cognitive Dissonance:

I am a person that can't manage my time properly. Other than classes that i need to attend, i also need to go to training kayak everyday and it make me late to class sometimes.

My ways to overcome it is:

1) Create a timetable for my daily life routine.

2) Not wasting time on something that are not important.

3) Get enough rest after training and go to slee early

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I am a person who wants to have a strong and muscular body but I never follow the plan I have set to achieve it because it is a little less realistic.

Ways to reduce:

1) I should make my goals more realistic to achieve so that I don't feel burdened in achieving them.

2) I need to stop procrastinating and start doing my exercise plan even if it starts slowly

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I am an overthinker which make myself trap in my own small world. I will doubt myself for every choice. My thoughts and beliefs often having a conflict which cause me having an inner turmoil.

Ways to reduce:

1. to set clear and realistic goals for myself, reducing the mental strain of constantly evaluating my choices.

2. to develop healthy lifestyle such as deep breathing and meditation, to calm my mind.

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I always try to make things perfect even though my perfectionism makes me tired.

Ways to reduce：

1.Don’t focus on the result.

2.Seek constructive feedback and learn to distinguish between striving for excellence and obsessing over every detail.

3.Accept failure

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I am a person who routinely stays up late to sleep even though I know it is unhealthy and affects my well-being.

Ways to reduce :

1. Start going to bed earlier to align my actions with my knowledge of what's healthy.

2. Convince myself that staying up late sometimes is okay, but make sure it doesn't turn into a habit.

3. I should prioritize my well-being over staying up late and consider how important it is.

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I am a lazy person and always delay to do my assignment. I will do it when the assignment will due soon.

Ways to reduce

1 do a time schedule and alway follow the schedule.

2 create a study group with friends and do assignment together.

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Cognitive Dissonance:

I am a person who is always overthinking. Sometimes I randomly think something really bad might happen to me. It removes me from active participation.

Ways to reduce:

1. Find a distraction. I  always try to involve myself in other activities such as swimming and playing badminton. Doing something different will let me put down negative thoughts.

2. Social interaction. When I can’t break free from overthinking, I will hang out with my family and friends. I will voice my problem to them in order to reduce anxiety. I love spending my time with them.

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Hi everyone, I'm a sleepy person so I waste a lot of time and don't do useful activities. Therefore, I will be lazy.

1) The thing that can be done to reduce sleep is to do outdoor activities.

2) Next, make a plan for example to do list for today so I know what can be done and completed that day.

3) Last but not least, try to socialize with friends because it can fill my free time.

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I am a weird person. I don't like to eat fish, even though the fish is rich in protein, not because of an allergy but because the fish has many fish bones.

Ways to reduce:
1. Try to learn how to pick fish bones.
2. Find out more fish that have no or less bones.

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Cognitive Dissonance:

I am a person who lacks confidence in myself. This kind of feeling makes me feel afraid to make any decision in life. When I study at university, I will be more nervous because I am surrounded by people who have variety of ideas and more knowledge than me.

Ways To Reduce:

1. Avoid comparing myself with others. For example, when a friend gets a better result, I must feel down and at that time, I think are usually negative. So, I will always remember that everyone has their own strengths and weaknesses.

2. Being in the circle of the right people who always give me encouragement and a positive vibe when I'm at my lowest point. Sometimes people around me can help to increase my confidence.

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I am a spendthrift person. Every time I go out I have to buy something even if it's not necessary. Even, if I stay in the room, I will still spend money, especially involving food, clothes, shoes, and perfume.

Ways to reduce:

1. I should make a budget so that I can track my expenses well.

2. I should avoid areas where I will be frivolously spending money on clothes, shoes, and fragrance stores.

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I am a big fan of spicy food. I like spicy food very much! I love adding spicy sauces to my every meal, although I often feel stomachaches and discomfort after eating spicy food.

Way to reduce:

1. I will change my behavior by eating spicy foods in moderation or choosing milder versions of my favorite dishes.

2. I will stop eating too spicy food in order to avoid stomachaches.

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I am a procrastinator. I often finish my homework at the last minute and start studying when the exam is approaching. It is because of my lazy, I often finish what I need to do at the last minute.

Ways to reduce:

1. Make a study and entertainment schedule in advance to ensure it can be completed on time.

2. Try to finish things today. For example, I finish my homework immediately so I won’t delay it.

3. I must have a goal for assessment. If I want good grades, I will study early.

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Cognitive Dissonance:

I am a person who likes to play video games every single day. I like to play video games even though I still got assignment to do. I know that playing video games is good but what is not good is I could not control or manage my time to do other more important things. I mostly play video games 6 to 10 hours a day. This happens because I'm exposed to video games since I was a child and that makes me like to play video games.

Ways to reduce:

1) Manage my time by making a schedule to complete other important things such as my assignment.

2) Set a time limit to play video games and stick to them. By sticking to the time limit , I would not spend 6 to 10 hours playing video games.

3) Do other activities other than playing with gadgets. Do other activities such as exercising or playing badminton can help me a lot to fix my unhealthy hobby.

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I'm a very extravagant person. Whenever my parents give me a monthly allowance, I frequently spend it on clothing, accessories, and expensive meals. Therefore, i will be at the state of financial stress at the end of each month because I'm not good at managing my expenses.

Ways to reduce:

1. I can write down my expenses and what I need to spend it on. This way, I'll be able to see where I often overspend my money and think to avoid buying things that I don't really need.

2. I should learn to understand how hard my parents gain money. This will help me to appreciate every penny that they gave me and start saving instead of spend it on unnecessary stuff.

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PUTERI NURDIYANATUL AKMAL BINTI A RAHMAN🤍✨

My cognitive dissonance:

I knew that i’m currently handling too much club but it is very hard for me to let go of my positions as I want to do my best at everything, especially when I knew that many people are relying on me.

My ways to reduce it:

1. Letting go of my position in some club that I can’t commit to.

2. Try to analyse my ability whether I can manage everything well or not.

3. Say no when I was offered any position if i’m handling too many program at the same time.

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Cognitive Dissonance:

I know that using single-use plastic products like plastic utensils, plastic bags, and plastic containers brings negative environmental impacts. I am aware of the importance of reducing plastic waste. However, i still uses plastic utensils and straws regularly.

Ways to reduce:

1. Carry reusable utensils and straws with me, and avoid using single-use plastic utensils.

2. Bring reusable bag to reduce the usage of plastic bags.

3. Be more determined to maintain a sustainable lifestyle by changing my daily consumption habits.

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Cognitive Dissonance:

I am a person who likes to stay up late every day. I know this behavior will have a lot of negative impact on me. However, I still can’t improve this problem.

Ways to reduce:

1. I will stop using my handphone before going to sleep in order to avoid spending too much time on scrolling social media.

2. I will start to do meditation to improve my sleeping quality and reduce anxiety.

3. I will hang out with my family and friends. So, I will feel tired and will sleep early.

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I am a person who always does not eat on time even though I know it is not healthy for my body.

Ways to reduce:

- Use alarm or reminder on my phone to remind me to eat on time.

- Avoid skipping meals.

- Prepare meals in advance.

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I am a woman with an old-fashioned . I like to wear a simple fashion . I love to wear casual clothing with 'tudung sarung' . This personality and look always give me a bad reaction on me .

Ways to reduce :

1. I will change my behaviour by keep on wearing 'tudung sarung' to a style hijab such as shawl .

2. I will start learn about fashion and choose a suitable style for me to make me more confident and comfortable to me .

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I am a person who procrastinates. I know that I should study diligently and prepare in advance. However, I often put off studying until the last minutes.

Ways to reduce:

1. I should change my behaviour to align with my goal of performing well on the exam. I should start studying in advance and create a study schedule.

2. I should establish specific goals for studying and create a detailed study plan.

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Cognitive dissonance:

I am a person who always gives people a second chance and easily forgives wrong people. I hate being a too soft-hearted person because they will take it for granted.

My ways to reduce:

Keep on motivating myself by remembering how those emotions affect my behavior, and study.

Always choose a good and healthy friendship circle to avoid toxic people.

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I'm a person who gets nervous too easily.

I know I should keep myself calm in any situation.

ways to reduce:

1. I should Practice deep breathing exercises to calm my nervous system so that I can do well in anything

2. I should practice Relaxation Techniques and explore relaxation techniques such as yoga or aromatherapy to help calm my nerves.

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I am a person who has negative thoughts all the time and I will always worry about all the things that will happen.

Ways to reduce:

1. When I catch myself having negative thoughts, don't immediately believe them, but try to test them against facts and logic.

2. Shift my perspective. I should try to see things from a different perspective or use more positive language to express my thoughts. For example, if I feel like I've failed, I should look at it as an opportunity to learn or say that I still have room for improvement.

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I am a person who is very like to sleep even though there is a lot of unfinished work. I am love to sleep. Even though there are many assignments that haven't been completed yet, I care more about my sleep and finish my work at last minute.

Ways to reduce:

1) Create a structured schedule or timetable so that work can be completed according to the set period.

2) Always make sure to get enough sleep which is 8 hours a day and get enough rest to get the best quality of sleep.

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1. I love to scroll social media before sleep eventhough i know it will interrupt my sleep cycle

2. to reduce it, i need to dicipline myself by avoiding playing phone atleast 2 hours before sleep.

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I am a person who always sleep late at night even when I know I have a morning class on the next day.

Ways to reduce :

1) I should avoid drinking caffeine almost everyday.

2) I should avoid napping during the day. Napping can make it harder to fall asleep at night.

3) I should stop using electronic devices before bed.

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Cognitive Dissonance:

I am a person who like to spend most of my time by reading novel even though I know that I need to do the work that is more important first such as doing assignment and study for the test or quiz. I even sometimes forget to eat in order to finish reading the last chapter of the novel.

My ways to reduce:

1) I will make a schedule that are more comprehensive. For example, after study for one hour, 15 minutes will be used for rest. Therefore, I can read novel at that time.

2) I should know my own prioritise and make to-do list task and arrange it according to four category which are important and urgent, important but not urgent, not important but urgent and not important and not urgent. By doing this, I will not forget the important things and can read novel within the free time.

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I am a person who learns at a slower pace (slow learner) and struggles with time management. Sometimes I can't even manage my time for eating because I need to study more.

ways to reduce :-

1. Set Realistic Goals: Break my studies into manageable chunks and set achievable goals for each study session. This will help me to stay focused and motivated.

2. Practice Self-Care: Prioritize self-care, including regular meals, exercise, and adequate sleep. A healthy body and mind are essential for effective learning.

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Im a person who are very forgetful person. Im struggling with my timetable too, because i’ve many program need to handle.

1] Do check list to make sure that i remember all the thing either important or not

exp: Assignment requirement and due date

2] I also will do time table to make sure that my work is organized and ready on time.

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I am a person who always rushing here and there even though there still time. I feel sad due to rushing but still cannot following the planning schedule and also feeling not good enough even though I tried my best. Due to this I need to spend lot of time doing something , speedy up everything that can cause negative effect on my mental and physical.

Ways to reduce :

1) Create schedule for the whole week so that knowing the rest of the day in a week will be free or not.

2) Speedy up the work following my way, not to relax not to rush depending on my abilities cause I know I can achieve what I want sooner or later.

3) Motivated my self and stay in healthy circle. Not the quantity but quality. Stay with people that can go up and down with me. That can lead me not downgrade me and success together.

4) In the pack schedule, I need to manage getting meal on time , enough rest and keep track on healthy lifestyle to keep my mental and physical on good form.

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I am a person who like to spend all my money to buy a beautiful watch even though i am always late to any. Also, I never set the time on my watch.

Ways to reduce:

1. I should save my money instead of buying more watch that i never set the time.

2. I should train my self to be more punctual in the future. So, i can have a good reason to buy more watch.

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I'm a person who's active in sports. It's hard for me to have my 'me time' because always busy with training. I don't get enough time to rest.

Ways to reduce

-letting go 1 of my sports.

-rearrange my schedule.

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Cognitive dissonance: I know eating healthy food is not enough to get your body goal but i always ignore to do exercise.

Ways to reduce it:

1) Do exercise at least twice a week. So, i need to do a schedule that include my exercise as a routine.

2) Always doing it with my friends so I don’t get bored.

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I'm someone who always late to somewhere i need to go and urgently need to be present. I do always know that i need to be there as soon as possible but somehow i always be there either on time or a bit too late which make me appear as someone who has bad time management.

Ways to reduce:

1. Try to dressed up earlier than usual. So that i still got time to be there earlier if the traffic is bad

2. Try not to snooze my alarms when it's ringing

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I always spending my money to something that i already have and sometime i buy something that im not sure that i use it or no. Example, i have a lot of clothes, shoes, accessories, make up and so on. I know its was a bad behaviour for me that not work and as a student.

WAYS TO REDUCE :

1. Change Behaviour

I need to limit my budget and just buy something important and needed only. Also, list the things that i need to buy only

2. Cut down slowly all the unnecessary spending such as on shopping and entertainment

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(latest submit)

1. i love to scroll social media before sleep even though it will interrupt my sleep cycle

2. way to reduce:

i need to dicipline myself by avoiding playing phone atleast 2 hours before sleep

use night mode that reduce blue light exposure if i urgently need to use phone

keep my device away from my bed

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I am always lazy about my studies and like to put things off later.

# data[].attributes.subject
I am always lazy about my studies and like to put things off later.

# data[].attributes.body
Solution:

1. Develop a study schedule to urge oneself to learn.

2. Supervise and learn together with friends.

3. Set a goal for oneself

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1) im a person who spends a lot of money and im not careful spending my money

2. -i will manage my financial movement.

-Create a record tracking my expense

- reduce unnecessary expenditure thati can see from the recorded expenses

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1) Cognitive Dissonance: I eat late for my lunch and dinner even i know I'm a appendix patients

My way to reduce it:

1) Bring biscuits everytime, if i feel hungry anytime, so i can eat at anywhere

2) Schedule my timetable to take meal: I update in Google Calendar my lunch and dinner time, so i will not miss my time to take meal.

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I am procastinate person about my studies and always forget to do it.

Solution:

1. Do a list of my studies so I not forget it.

2. I will not postpone my work.

3. Set a goal for not being a procastinate person.