Quitting a bad habit is probably one of the hardest things but it also can be so rewarding. Whether it be a minor problem like nail biting or more significant such as quitting smoking, the process demands dedication and strategic self-awareness. So this blog post aims to run you through the tried-and-tested methods that will put a stopper in your bad habit for good. Let’s dive in!
Why Is Breaking Bad Habits So Hard On Us?
We have bad habits is behaviors we contribute in so many times that they get to be programmed. Our brains build up neural pathways that enable these actions to be more automatic. This explains why some vices can be so easy to default on, and can feel almost impossible to break.
Real-Life Example: So if you are a person that generally reaches for some kind of snack when bored. It's like, that has happened so many times now when you face some boredom; your brain simply tells find something to eat. It is a great example of how entrenched habits can truly be.
How can you break this bad habit in a similar way? Step 1: What are the triggers of your bad habit
The first step towards beating your bad habits is to understand what triggers them. Triggers can be emotional (e.g. stress or boredom) or situational (specific times of the day, certain people around…) If you can identify these triggers, then you can begin to mitigate them or alter your response in some way.
New Realization: Science knows that habits are actually caused by a cue–routine-reward loop. As an example, if a pattern you see is stress (cue) leads to smoking (routine) as it provides relaxation or relief of the stress generated by work and other things throughout the day so in recognizing this loop one can ensure that they find ways to achieve these same rewards without consumption because every single time we smoke our body only builds up resistance resulting in needing more but never truly gets what restores.
Step 2: Change The Habit To A Good One
Rather than just seeking to be rid of the undesired behavior, substitute it with something positive. This simplifies things so that change doesn't feel like you are simply stopping one thing — instead, you're taking action to do something better.
Example: If for instance, you procrastinate by browsing social media sites. You will likely be shocked and a bit lost if you simply stop doing this habit overnight so instead of cold turkey just replace it with 5 minutes walk or meditation. As a result, you are not only ending procrastination but also replacing it with something of value.
Step 3: Hold Yourself Accountable
Accountability is one of the most powerful motivators. You're more responsible for keeping your goals of not drinking (or any habit) when you share it with someone else. May it be a friend, family member, or maybe even an online community; having someone to check in with can help way more than what we give credit for.
Current Info: A recent 2020 study published in the Journal of Applied Psychology revealed that publicly committing to goals made us roughly +65% more likely to achieve them than keeping them a secret [9].
Step 4: Small Celebratory Milestones
It was told that it is hard to give up a vice and indeed, yes, doing away with the sin of vices does not occur overnight. Celebrate each small win along the journey. So, rejoice in these little successes which validate your journey and keep you in the game.
Personal side note: I too indulged in a healthy smoothie every day to reward myself if i made it through without any sugar-laden snacks. Those little wins allowed me to stay on course which eventually led to big changes in my eating habits.
Step 5: Be patient!! (It may take up to 3 weeks )
Lessons about breaking a bad habit: It takes time. Why… because setbacks are part of the journey. The thing is that you will lose when the times get hard, but be enough to keep going.
Professional Opinion: Behavioral psychologist Dr. BJ Fogg says the smallest changes done consistently result to long-term answers. Instead of attempting to master a bad habit in one fell swoop, ease into it very incrementally and then implement what is manageable over time.
Meditation: Your Superpower When Trying to Break Bad Habits
The practice of mindfulness can really help to create change in the unconscious mind and therefore, break a habit. If you pay more attention to both your behaviors and thoughts, they would help prevent yourself from falling into that rabbit hole again.
Real-Life Example: If you are working on changing the habit of eating too much, being mindful when you eat – slow and really savor each bite — can help your brain catch up with signals from our body and decrease how often you overeat.
Concluding: The First Step You Must TAKE Today.
Though not simple, a good approach is the key to kick out those bad habits. This involves finding your triggers, creating a new habit in its place, and asking for help. CHEERS TO THAT. You might need to stick with it and enjoy the process (Takes practice) Make sure you cover areas most important where your energy will be used, if that is not maintenance there are all sorts of smaller goals that can build up over time so long as steps away forward each day, learning also how sensible moderation works in licensing yourself those treats for being good – and writing NOW about this wasn't a lie!
Progress is still progress, in any form. A Step Towards a Healthier & Happier Version of YOU
Stronger Call to Action
So here you are ready to domineer your habits and bring in a change. Apply these strategies today and share your progress with us! Discover more of our personal development: sub-stack Join a community of like-minded people, who want to give or… walk on. substack If you know someone who might be helped by this post, please pass it along. Starting here on your journey to be well: let's do it together!
Nice
ReplyDelete