Summary
- Know your triggers.
- Change your environment.
- Put your plan in writing.
A habit is a behavior or thought that has been repeated so many times, it becomes routine. Habits are formed by repetition and reward.
- When we repeat behaviors, they become routine and the brain does not have to use conscious thought to do the activity, freeing up the brain to focus on other things. With repetition, the healthy habit of an evening walk can become part of a daily routine. In the same way, walking to the vending machine each day at 3 p.m. for a candy bar can become a mindless, unhealthy habit.
- Habits can also develop when certain actions activate the brain’s reward center and “feel good” chemicals like dopamine and serotonin are released. For example, our mood might be boosted by eating chips or checking social media instead of working.
While there is no “one-size-fits-all” answer to beating bad habits, this five-step model is a great place to start.
Five steps for changing a bad habit
Know your triggers: Become a behavioral detective. When does it happen? How often? Where are you? Who are you with? How are you feeling at the time? What just happened? Find the reasons you are engaging in the behavior. For example, if you go to the cafeteria to get a cookie each afternoon, look for triggers: Are you physically hungry or emotionally eating? Do you long for a break? Do you want to socialize? Do you need a “sugar fix” because you are sleep deprived? A good way to see a pattern is by tracking or journaling your behavior.
Change the setting: You can avoid triggers by changing your environment. If you tend to over eat standing in the kitchen alone at night, pick a healthy snack and eat it slowly sitting at a table. Limit your dealings with people who support your bad habit. If you smoke on breaks with a group of co-workers, time your break differently or take a walk instead of going to the smoking area. If you want to work out at the gym but have trouble getting there, carry your gym clothes with you and plan a time to go before or after work; plan it like an appointment.
Analyze the consequences: List the benefits and costs of changing the habit. If you decide to break the habit of running late, the benefits might include being less rushed, but the costs might include having to prioritize and say no to some activities. Making a list of the benefits and costs of the behavior is a good way to measure what’s more important to you.
Pick a healthy, positive alternative behavior: Stopping negative behavior is easier with a positive substitution. If you want to stop procrastinating, make a habit of doing the hardest thing first. If you want to stop biting your nails, squeeze a stress ball instead. Make sure the chosen behavior has good consequences. Eating candy instead of smoking might help you quit at first, but could cause weight gain in the long run.
Put your plan in writing: Write down what you are going to do. Also write your main reasons for giving up this unhealthy behavior. Make it realistic and doable for you; keep it handy on your phone or in your wallet.
Other tips for beating bad habits
- Picture yourself in a tempting situation and mentally practice the healthier behavior. See yourself getting out of bed when the alarm goes off the first time instead of hitting the snooze button several times.
- Exercise to lift your mood.
- Intervene with these Ds:
- Drink water
- Deep breathe
- Do something different
- Delay
- Distract or distance yourself from the temptation
- Move beyond excuses, such as it is your genes or lack of time. Work with what you have and focus on what you can do.
- Recognize effort and improvement and reward yourself for those positive changes.
- Don’t count on willpower alone, as it ebbs and flows. Use planning power. Make healthier choices even when you might not feel as disciplined. Small steps over time reap results.
- Stay present and positive.
- Keep behaviors in check and balanced. Any behavior, even healthy ones, can become addictive.
- Remember it is about balance and moderation, not perfection.
- Focus on relapse prevention. Lapses will come. Isolate the old behavior. Start your plan quickly to prevent relapse or collapse.
- Ask for help from family members, co-workers, and friends; you could choose an accountability partner.
- Talk with a mental health expert if you find that you can’t control any habit yourself.
It takes anywhere from one to three months to create a habit and start feeling comfortable with it, so be gentle with yourself during this process.
Summary
- Know your triggers.
- Change your environment.
- Put your plan in writing.
A habit is a behavior or thought that has been repeated so many times, it becomes routine. Habits are formed by repetition and reward.
- When we repeat behaviors, they become routine and the brain does not have to use conscious thought to do the activity, freeing up the brain to focus on other things. With repetition, the healthy habit of an evening walk can become part of a daily routine. In the same way, walking to the vending machine each day at 3 p.m. for a candy bar can become a mindless, unhealthy habit.
- Habits can also develop when certain actions activate the brain’s reward center and “feel good” chemicals like dopamine and serotonin are released. For example, our mood might be boosted by eating chips or checking social media instead of working.
While there is no “one-size-fits-all” answer to beating bad habits, this five-step model is a great place to start.
Five steps for changing a bad habit
Know your triggers: Become a behavioral detective. When does it happen? How often? Where are you? Who are you with? How are you feeling at the time? What just happened? Find the reasons you are engaging in the behavior. For example, if you go to the cafeteria to get a cookie each afternoon, look for triggers: Are you physically hungry or emotionally eating? Do you long for a break? Do you want to socialize? Do you need a “sugar fix” because you are sleep deprived? A good way to see a pattern is by tracking or journaling your behavior.
Change the setting: You can avoid triggers by changing your environment. If you tend to over eat standing in the kitchen alone at night, pick a healthy snack and eat it slowly sitting at a table. Limit your dealings with people who support your bad habit. If you smoke on breaks with a group of co-workers, time your break differently or take a walk instead of going to the smoking area. If you want to work out at the gym but have trouble getting there, carry your gym clothes with you and plan a time to go before or after work; plan it like an appointment.
Analyze the consequences: List the benefits and costs of changing the habit. If you decide to break the habit of running late, the benefits might include being less rushed, but the costs might include having to prioritize and say no to some activities. Making a list of the benefits and costs of the behavior is a good way to measure what’s more important to you.
Pick a healthy, positive alternative behavior: Stopping negative behavior is easier with a positive substitution. If you want to stop procrastinating, make a habit of doing the hardest thing first. If you want to stop biting your nails, squeeze a stress ball instead. Make sure the chosen behavior has good consequences. Eating candy instead of smoking might help you quit at first, but could cause weight gain in the long run.
Put your plan in writing: Write down what you are going to do. Also write your main reasons for giving up this unhealthy behavior. Make it realistic and doable for you; keep it handy on your phone or in your wallet.
Other tips for beating bad habits
- Picture yourself in a tempting situation and mentally practice the healthier behavior. See yourself getting out of bed when the alarm goes off the first time instead of hitting the snooze button several times.
- Exercise to lift your mood.
- Intervene with these Ds:
- Drink water
- Deep breathe
- Do something different
- Delay
- Distract or distance yourself from the temptation
- Move beyond excuses, such as it is your genes or lack of time. Work with what you have and focus on what you can do.
- Recognize effort and improvement and reward yourself for those positive changes.
- Don’t count on willpower alone, as it ebbs and flows. Use planning power. Make healthier choices even when you might not feel as disciplined. Small steps over time reap results.
- Stay present and positive.
- Keep behaviors in check and balanced. Any behavior, even healthy ones, can become addictive.
- Remember it is about balance and moderation, not perfection.
- Focus on relapse prevention. Lapses will come. Isolate the old behavior. Start your plan quickly to prevent relapse or collapse.
- Ask for help from family members, co-workers, and friends; you could choose an accountability partner.
- Talk with a mental health expert if you find that you can’t control any habit yourself.
It takes anywhere from one to three months to create a habit and start feeling comfortable with it, so be gentle with yourself during this process.
Summary
- Know your triggers.
- Change your environment.
- Put your plan in writing.
A habit is a behavior or thought that has been repeated so many times, it becomes routine. Habits are formed by repetition and reward.
- When we repeat behaviors, they become routine and the brain does not have to use conscious thought to do the activity, freeing up the brain to focus on other things. With repetition, the healthy habit of an evening walk can become part of a daily routine. In the same way, walking to the vending machine each day at 3 p.m. for a candy bar can become a mindless, unhealthy habit.
- Habits can also develop when certain actions activate the brain’s reward center and “feel good” chemicals like dopamine and serotonin are released. For example, our mood might be boosted by eating chips or checking social media instead of working.
While there is no “one-size-fits-all” answer to beating bad habits, this five-step model is a great place to start.
Five steps for changing a bad habit
Know your triggers: Become a behavioral detective. When does it happen? How often? Where are you? Who are you with? How are you feeling at the time? What just happened? Find the reasons you are engaging in the behavior. For example, if you go to the cafeteria to get a cookie each afternoon, look for triggers: Are you physically hungry or emotionally eating? Do you long for a break? Do you want to socialize? Do you need a “sugar fix” because you are sleep deprived? A good way to see a pattern is by tracking or journaling your behavior.
Change the setting: You can avoid triggers by changing your environment. If you tend to over eat standing in the kitchen alone at night, pick a healthy snack and eat it slowly sitting at a table. Limit your dealings with people who support your bad habit. If you smoke on breaks with a group of co-workers, time your break differently or take a walk instead of going to the smoking area. If you want to work out at the gym but have trouble getting there, carry your gym clothes with you and plan a time to go before or after work; plan it like an appointment.
Analyze the consequences: List the benefits and costs of changing the habit. If you decide to break the habit of running late, the benefits might include being less rushed, but the costs might include having to prioritize and say no to some activities. Making a list of the benefits and costs of the behavior is a good way to measure what’s more important to you.
Pick a healthy, positive alternative behavior: Stopping negative behavior is easier with a positive substitution. If you want to stop procrastinating, make a habit of doing the hardest thing first. If you want to stop biting your nails, squeeze a stress ball instead. Make sure the chosen behavior has good consequences. Eating candy instead of smoking might help you quit at first, but could cause weight gain in the long run.
Put your plan in writing: Write down what you are going to do. Also write your main reasons for giving up this unhealthy behavior. Make it realistic and doable for you; keep it handy on your phone or in your wallet.
Other tips for beating bad habits
- Picture yourself in a tempting situation and mentally practice the healthier behavior. See yourself getting out of bed when the alarm goes off the first time instead of hitting the snooze button several times.
- Exercise to lift your mood.
- Intervene with these Ds:
- Drink water
- Deep breathe
- Do something different
- Delay
- Distract or distance yourself from the temptation
- Move beyond excuses, such as it is your genes or lack of time. Work with what you have and focus on what you can do.
- Recognize effort and improvement and reward yourself for those positive changes.
- Don’t count on willpower alone, as it ebbs and flows. Use planning power. Make healthier choices even when you might not feel as disciplined. Small steps over time reap results.
- Stay present and positive.
- Keep behaviors in check and balanced. Any behavior, even healthy ones, can become addictive.
- Remember it is about balance and moderation, not perfection.
- Focus on relapse prevention. Lapses will come. Isolate the old behavior. Start your plan quickly to prevent relapse or collapse.
- Ask for help from family members, co-workers, and friends; you could choose an accountability partner.
- Talk with a mental health expert if you find that you can’t control any habit yourself.
It takes anywhere from one to three months to create a habit and start feeling comfortable with it, so be gentle with yourself during this process.