Want to find a way to break that bad habit that's been bothering you? Whether it's a small problem or a big change in your lifestyle - here's how.
Breaking bad habits requires retraining your brain, which can take a lot of effort. But the life-changing results are worth it. Everyone has things they need to let go of, so it's completely understandable that you need help freeing yourself.
Yet it can be hard to make sense of it all when you’re bombarded with advice from everyone from experts to people you know. Here are five science-backed ways to help you break your bad habits! Get started now, and you’ll see results sooner than you think.**
1. Understand your triggers
It's important to know what triggers your bad habits. Before you can stop doing something, you need to understand why you do it in the first place.
For example, if you have an uncontrollable craving for sweets, you need to identify the signals in your life that trigger these cravings. Do you always impulsively buy cupcakes on sale at the supermarket? Does your mouth water when you see the dessert menu at a restaurant? Do you always find it difficult to say no to sweets offered to you?
Once you can identify the source of the problem, you can calmly analyze your decisions. Soon, you will begin to notice patterns in your life. Once you understand these patterns and triggers, you can stop the bad habit before it gets out of control.
Saying “thanks, but no” to decline a slice of a coworker’s birthday cake can give you a small sense of power to regain control of your life. You’ll feel more disciplined when you choose a cup of tea over dessert.
Triggers often occur in routine. If you take the same route to work every day and stop by the store to pick up snacks on the way home, you may be more trapped than you think. But simply taking a different route home can reduce the chances of being tempted.
Add some variety to your life. Tomorrow would be a good start by taking a back route to the office, or cooking dinner at home - anything unusual that will get you out of your routine.
2. Replace bad habits with healthy ones
You have the power to choose a healthier lifestyle.
If you lack the motivation to get off the couch but regret not exercising, start small. For example, you can stretch while watching TV or switch between standing and sitting. You may not be able to completely replace your TV time with exercise at first, but you can gradually adapt over time.
Simply suppressing the thought will only lead to a rebound habit. You can't suppress an addiction for long without creating a void in your life that will act like a vacuum and suck you back in, making it harder to break free.
Rather than leaving yourself in this dangerous dependency void, fill it with something positive. For example, if you always like to bite your nails, try chewing gum instead. Once you do this many times, your brain will eventually associate the urge to bite your nails with chewing gum.
Research shows that it takes about two months of practice to retrain your brain to get rid of bad habits. Some people adapt quickly, while others may take longer. But as long as you keep practicing, it will become easier and easier to maintain.
Start a new lifestyle today and stick with it - day by day.
3. Identify the reasons why you want to change
Give yourself a real reason to break the habit. “Because it’s not good for me” is not an actionable reason framework. “Someone told me to stop” doesn’t put you in control of the situation.
A clear and achievable goal gives you something to look forward to and to work towards in the long term. Goal setting is an important part of making lifestyle changes because it gives you something concrete to accomplish.
For example, if you always drink too much beer after get off work, try changing your mindset. Granted, it's not healthy, but if that's not enough to stop you - think about the impact it could have on your loved ones. You're not only doing yourself a favor by kicking the habit, you're also helping your entire circle of relationships.
Some people find it easier to break free of habits when they have clarity about their goals. Working from the outside in is a proven approach.
Not everyone can go deep enough to struggle with their habits. But hearing your child or partner explain how your behavior hurts them can make you realize that you need to make changes.
Set a long-term goal that requires consistent practice. For example, plan to run a marathon in a year. The only way to accomplish this goal is to break your bad habits. When you cross the finish line, you will realize that you not only beat the habit, but you also accomplished something you never thought possible.
Discipline is the power that allows you to bounce back from any difficult situation.
4. Practice mindfulness
In the moment you indulge in your habit, think clearly about how the behavior makes you feel.
Ask yourself: How does this make me feel physically? Am I happy? Will I regret it?
Mindfulness is a metacognitive practice, or thinking about your own thoughts. All it takes to achieve this state is an conscious breath.
Next time you’re stuck in a habit, try this breathing exercise:
- Relax your body, place your feet on the ground, and feel the connection with the earth.
- Pay attention to your breathing. Follow the natural rhythm...breath in...breath out. Don't force anything.
- Close your eyes and let your thoughts flow. Do this for five minutes.
Once you slow your breathing and calm your body, you will be able to consider the consequences of your habits.
Mindfulness is a common part of modern cognitive behavioral therapy (CBT). The main principle of CBT is to change your body by changing your mind. It is a way to be more forgiving of yourself and to recognize your own behavior.
5. Accept relapse
Even with our best efforts, sometimes we fail. We may find ourselves falling back into old ways.
But now you have tools at your disposal that you never had before. Remind yourself that you are not starting from scratch, after all.