Everyone has at least one habit they wish they could kick to the kerb.
Whether it’s biting your nails, procrastinating, or mindlessly scrolling through social media for hours on end, putting a stop to them can feel all but impossible. If you’re really struggling to change your behaviour, here are some things to try.
1. Identify your triggers and avoid them.
The first step to breaking a bad habit is to understand what triggers it. Do you reach for a cigarette when you’re stressed? Do you binge-watch Netflix when you’re feeling lonely? Once you identify your triggers, you can start to avoid them or develop alternative coping mechanisms. If you know stress is a trigger for your nail-biting, find healthy ways to manage stress, like exercise or meditation.
2. Replace the bad habit with a good one.
Instead of simply trying to eliminate a bad habit, try replacing it with a positive one. If you’re trying to quit smoking, try chewing gum or taking a walk instead. If you’re trying to cut back on social media, pick up a book or start a new hobby. This helps to fill the void left by the old habit and makes the transition easier.
3. Start small and build momentum.
Don’t try to change everything overnight. Start with small, achievable goals and gradually build on your successes. If you’re trying to exercise more, start with a 10-minute walk each day and gradually increase the duration and intensity. Small wins can boost your confidence and motivation, making it easier to stick with your new habits.
4. Track your progress and celebrate your progress.
Keep a journal or use an app to track your progress. This helps you stay accountable and see how far you’ve come. Celebrate your successes, no matter how small. Reward yourself for reaching milestones, and don’t be afraid to give yourself a pat on the back. Positive reinforcement can help solidify new habits and keep you motivated.
5. Don’t beat yourself up if you slip up.
Change is a process, and setbacks are inevitable. If you slip up and revert to your old habit, don’t be too hard on yourself. Acknowledge the slip-up, learn from it, and get back on track. Remember, progress over perfection is the key.
6. Surround yourself with supportive people.
Tell your friends and family about your goals and enlist their support. Having a cheering squad can make a big difference. They can offer encouragement, hold you accountable, and celebrate your successes with you. Avoid spending time with people who enable or trigger your bad habits.
7. Visualise yourself succeeding.
Take a few minutes each day to visualise yourself successfully breaking your bad habit. Imagine yourself feeling confident and in control, enjoying the benefits of your new, healthier lifestyle. Visualisation can help reprogram your subconscious mind and make your goals feel more achievable.
8. Be patient and persistent.
Breaking a bad habit takes time and effort. Don’t get discouraged if you don’t see results immediately. Stay committed to your goals, and keep reminding yourself why you want to change. Celebrate every small victory, and remember that every step forward is a step in the right direction.
9. Work with a professional if you’re really struggling.
If you’re struggling to break a particularly stubborn habit, don’t hesitate to get some professional help. A therapist or counsellor can give specialised guidance and support, helping you identify underlying causes and develop effective coping mechanisms. They can also offer accountability and motivation, helping you stay on track and achieve your goals.
10. Find a healthy outlet for your emotions.
Many bad habits are rooted in unaddressed emotional needs. Find healthy ways to express and process your emotions, such as journaling, talking to a close friend, or doing something creative like writing or painting. Addressing the underlying emotional triggers can make it easier to break free from the associated habits.
11. Practice mindfulness and self-awareness.
Pay attention to your thoughts and feelings, and notice when you’re tempted to engage in your bad habit. Mindfulness can help you become more aware of your triggers and patterns, which then helps you make conscious choices instead of reacting on autopilot. The more you understand your habits, the easier it will be to change them.
12. Reward yourself when you do well.
Positive reinforcement can be a powerful motivator. Set up a system of rewards for reaching milestones or sticking to your new habits. This could be anything from treating yourself to a massage to simply taking a relaxing bath. Celebrating your successes will help you stay motivated and on track.
13. Don’t give up on yourself.
Breaking a bad habit is a journey, not a destination. There will be ups and downs along the way, but don’t give up on yourself. Believe in your ability to change, and keep pushing forward. You’re a lot stronger than you think, and you have the power to create the life you want.
