How to Break Bad Habits

You can quit

Sometimes we do things repeatedly that we know are bad for us, unhealthy, counterproductive to our goals and just downright dumb. But we continue to do them. Why? Because they have become bad habits and we are stuck in a repetitive routine. Taking control of our lives and making positive changes stick is possible if you are willing to invest the time and keep promises you make to yourself.

Instructions

1. Be patient. Whatever your bad habit might be, chances are you did not develop it in a single day. Thus, you should not expect to end it overnight, either. Changing a bad habit requires time and patience. Common wisdom suggests it take 3 weeks to change an old habit or pick up a new one, so set a goal of what you will do towards meeting that goal for the next 21 days (see Resources below). If it's dieting, plan a menu for each day for 3 weeks so you are thinking about what you will eat before the choice is before you. If it's smoking, plan to smoke fewer and fewer cigarettes each day until by the third week you're down to zero. If it's a project you have been avoiding, set aside as little as 15 minutes per day to work on it so you are making actual progress. Break the large task into smaller chunks so you don't become overwhelmed by the enormity of the change.

2. 

   Find an accountability partner. It's easy to break a promise to yourself. That's why it's vital to share your goal with at least one other person and ask them to check with you either daily or weekly on your progress. Knowing another person is involved may help motivate you to stay on task. Even if you only stick to your program to avoid embarrassment of failing your concerned friend, the motivation a partner provides is invaluable.

3. Take it easy on yourself. Don't give up the entire program of change if you experience a small slip. If your goal is losing weight and you eat a slice of cake at an office birthday party, don't trash your whole diet. Take minor setbacks in stride and continue on with your plan from there. Don't allow minor discouragements to sidetrack you from the big goal.

4. Define why the change matters. For instance, if you think you need to stop smoking, find out why. Research the bad side effects from smoking, look up the health risks, visit a hospital and ask them to show you photos of cancer filled lungs, be brutal with yourself about the reality and gravity of the habit. Knowing why the change matters will give you extra incentive to follow through with the hard word of breaking your bad habit.

5. Know yourself. Ask yourself the hard questions about how and why you started this bad habit in the first place. Because after you have stopped the habit that masks the underlying emotion, that emotion will still be there and will need to be dealt with. Seek professional counseling if necessary to deal with the root of the problem or it will find another way to manifest itself.

Tips & Warnings

• Write down goals on paper. Having a tangible list you can look at daily will help keep you focused.

• Don't try to make too many changes at once. It will overwhelm you. If you want to break several bad habits, pick one at a time. Don't start on the second one until the first one is under control. This will give you a sense of confidence to take on the next big challenge.

• Don't surround yourself with negative people. If you have friends who tell you that you can't change, find new friends who will provide positive support and encouragement.

Resources

• Goal Setting