We all have habits: good and bad. While some habits are useful and can make our daily lives better and more organised, there are some habits that might not be healthy for us. Breaking the unhealthy habits’ patterns can be difficult, especially if we’re talking about old habits that you’ve been doing for a long time, but it’s a necessary action.
Our habits develop with 3 important steps we take: reminder (the trigger), the routine (doing something over and over again) and reward (the reward associated with the action that makes us to do it repeatedly).
In order to succeed in break unhealthy habits, there are a few steps you have to take.
Find out what triggers this habit
Identifying the triggers behind your actions is the first step in breaking a habit. How do you feel when it happens? Are other people involved in this action? Does it happen as a consequence of an action? Ask yourself these questions. Removing the trigger makes it hard to follow the routine of your habit, so identify what makes you do it in the first place.
Focus on change
Always keep in mind the positive outcome of breaking an unhealthy habit. By focusing on the benefits you will have if you give up on this bad habit, you will be constantly reminded why you are doing this in the first place. Constant reminders are what make the journey easier.
Ask for help
Don’t be afraid to ask for support. Your friends and family can help you through these hard times. They can encourage you and remind you of your goals and this can make it easier for you.
Be mindful
Mindfulness can help you be more aware of your emotions and thoughts. By practicing mindfulness, you will be more aware of your unhealthy habits without judging them.
Find a replacement
A common practice found in therapy, giving up on a habit it’s easier if you replace it with another one. You can replace an unhealthy habit with a better one. You will eventually see the benefits of the new, healthier habit and you won’t be thinking about your old unhealthy habits.
Prepare for failure
Giving up on unhealthy habits might not be a walk in the park at times, and you might even experience failure. Learn from your setbacks. The road might get bumpy sometimes, but it’s important to understand your lessons and keep going.
Don’t be so hard on yourself
Accept that you might go through a hard time that can involve slipping up. Don’t get frustrated about it. You’ve still come this far. Instead of focusing on your failures, cherish your success. Focus on your goal.
Take one step at a time
Instead of making radical changes, start small. You can’t give up on all unhealthy habits at the same time. Take it easy, do one thing at a time and make small steps towards your big win.
Visualize success
Imagine yourself being successful. Think about yourself going through a triggering situation, and think about how would you normally react. The first instinct will be following your unhealthy habit, but think about a different reaction. A better one. Visualize yourself doing something better, this way you will keep your mind busy and focused on your success.
Reward yourself
It’s very important that you offer yourself rewards for your progress and acknowledge how far you’ve come. When you focus on progress, you will become more motivated and your goal will be easier to achieve.
Always remember that quitting unhealthy habits is not easy, but it’s possible. If it’s giving you a hard time, know that you don’t have do to it alone. While there are some habits which are easier to give up on, some of them can be really demanding.
Asking for help from a specialist can offer you the guidance and support you need, so don’t be afraid to ask for help. You’ve done well by recognising an unhealthy habit and you’ve already done the first step towards success. You got this!
