Better choices
Root of the Problem
It’s not easy to admit, but sometimes, we do things that are not good for us. Be it sleeping too late, binge-watching TV all day, overeating, or scrolling on your phone for hours, the vices we struggle to get rid of will vary person to person.
Bad habits are unhealthy behaviors we engage in as a result of repetition, so much so that they become automatic. While small choices may seemingly cause a low degree of harm to our overall well-being, over time, if we repeat them long enough, we start to see their influence in every aspect of our lives.
From our sense of confidence to our mindsets to our relationships with others to our outlook on life and more, the little things we do on a daily basis can have a much greater impact than we might think. On some level, we might already know what these vices are, especially when they take the form of guilty pleasures.
But the sad truth is that it’s not so easy to break bad habits when they become so ingrained in our routines and take over as we operate on “auto-pilot.” This can happen as a result of the habit loop, a cycle of sensations we are not always conscious of that involves three components: a trigger, a behavior, and a reward.
While the process of curbing our addictions and negative choices is not so simple, it is thankfully still possible once we get to the root of the problem. Here are seven ways to break a bad habit once and for all.
1. Identify the Cue
If you can figure out what is triggering you to behave a certain way, then you can get to the heart of the matter. The tricky thing is that our cues can vary from a range of factors that can include different sights, scents, thoughts, and emotions.
One example of this is if you are feeling bored and automatically reach out for your phone. While this may seem like common behavior, this process definitely mirrors the habit loop since scrolling on your phone and distracting your mind can serve as a reward.
2. Track Your Routines
One method to help break your bad habits is to record your moods and patterns for an extended period of time. Whether you do this for a week or a month, the purpose is to put in the effort to connect the dots on when, where, and why your triggers occur.
This enables you to get closer to the unconscious motives that could be driving your behavior. When taking notes, good questions to consider are: when does the habit usually occur? What time of day? What emotions come up when it happens? Are other people involved? Does it happen right after something else?
3. Set Realistic Goals
As with all goals, it’s important to make sure that they are specific and measurable. If they are too general, you can risk sliding back into old patterns of behavior, as it’s a lot easier to give in to old cravings when they are not fully defined.
While it’s ideal to aim for immediate progress, consider setting small goals for gradual improvement. In doing so, you have a better chance of sticking to them in the long run and not giving up on biting more than you can chew.
4. List the Benefits
According to research, it may be easier to change your behavior when you align your motives with what you get in exchange. The more beneficial your new desired habit is for you, the clearer you can see the value you receive from putting in the effort.
Focus on the reasons why you want to break the specific habit, and write down all of the incentives you gain from doing so. Place it somewhere you can see regularly, serving as a little reminder whenever you need a motivation boost.
5. Replace it with Something New
Another way to change your unhealthy behavior is to substitute the habit with a routine that is much healthier for you. Studies have shown that this is one of the best methods for avoiding the traps of repetitive vices.
This is helpful since it allows you to retrain your brain and cues with different responses so that you can slowly gain back control of the moment you fall into autopilot mode. The more you repeat the new behavior, the stronger the impulse becomes to follow it over the old ones.
6. Change Your Environment
One of the biggest factors that influences our everyday actions has a lot to do with our environment. Simply the way it is designed, as well as the kinds of items available, has a direct effect on the things we think about at the moment.
This is why it’s a good idea to remove any temptations surrounding us that only prevent us from sticking to our goals. Another way to do this is by changing your route to destinations, especially if certain places along the way do not support our process of self-improvement.
7. Celebrate Your Wins
When you have an action plan for what you hope to do to successfully eliminate your bad habits, it’s always a good idea to keep in mind that slip-ups can happen. They are inevitable, which is why it’s helpful to start small so that you can stay positive while recreating your new habit system.
Remember to pause and really take in just how far you’ve come because appreciating your commitment to progress is a powerful source of intrinsic motivation. Also, focusing on the positive can help you eliminate any negative self-talk that may have been holding you back in the first place.
Getting Out of Your Own Way
In our path to personal growth, our bad habits are the obstacles we must rise above as we continue to pursue the best version of ourselves. Whether it’s laziness, complacency, or self-criticism hidden at the core of our personal vices, it’s helpful to remember that nothing is permanent and that we can always turn things around.
