Habits are things you do automatically without thinking about them. They are triggered by something called a habit loop. The habit loop has 3 parts to it; cue, routine, and reward.
The cue can be anything like a certain time of day, how you are feeling or where you are. Let’s say you are feeling stressed out (cue). When this happens you automatically go get something to snack on (routine). To better understand your habits you should start by paying attention to your cues.
Your routine is the action you take after you experience your cue. You can have good routines and bad routines. For example, you make a habit of going to the gym right after work. Congratulations you have just created a good routine for yourself that will be triggered after work. Let’s say instead of working out when you get home you sit down and start scrolling through your phone. That is a bad routine for you.
8 Helpful Guides on How to Break Bad Habits and Build Good Ones
1) Identifying Your Bad Habits
The first step to breaking your bad habits is figure out what they are. The best way to do this is by looking within yourself. Take some time alone and really think about your day. Start by asking yourself what things do you do that aren’t beneficial to you? Write these things down in a journal so you remember.
Now you can try keeping a habit journal for a week. Write down everything you do for the next week and look for habits you want to change. Be honest with yourself. Are you eating out of stress? Procrastinating? Spending too much time on your phone? Write it down and refer back to this journal.
You could even ask friends and family for advice. They will be able to give you a different perspective. Oftentimes those closest to us can point out bad habits you need to break. Just remember to take criticism like an adult this is for YOUR betterment.
Read Also: 8 Bad Morning Habits You Should Stop Now
2) Setting Clear Goals for Yourself
If you know you want to break a bad habit and replace it with a good one you need to set goals. Goals are great because they allow you to map out how you will get where you want to go. When you have a goal you know what you are working towards and you can keep track of your progress. One of the best ways to create goals is by using the SMART method.
First your goals must be specific. Don’t say you want to eat healthier. Say I will eat 5 servings of fruits and vegetables a day. See how much more clear that sounds. Now your goals must be measurable. You do this by assigning your goal a number. In the example above you would eat at least 5 servings of fruits and veggies a day.
Great now your goals are specific and measurable. But they also need to be achievable. This one is simple. Don’t set goals that you know you cannot reach. “I want to workout for 90 minutes everyday” is great but if you don’t workout now that will be hard. Maybe try to commit to 30 minutes 3 times a week and work your way up.
Read also: 10 Peaceful Life Goals
3) Replacing Bad Habits With Good Ones
Another helpful tip when breaking your bad habits is to replace them with good ones. If you do this you will be taking steps to live a happier healthier life. By forcing yourself to replace your bad habits with good ones you are creating a new better you.
Lets start with an easy example. If you snack on junk food when your bored, replace those snacks with healthier options. Next time you feel an urge to snack on chips try eating baby carrots or yogurt. Not only will this curb your snack itch but it will also help your body.
Same thing goes for screen time. If you know you spend too much time on your phone or watching TV find something to do instead. You could read a book, workout or take up a hobby that you enjoy. This will help you become more physically fit while weening you off of screen time.
Read Also: 9 Tips on How to Be Happy
4) Creating a Support System
Surrounding yourself with positive people is another great way to keep your bad habits at bay. When you have friends and family that support you they will not only encourage you but hold you accountable. If you tell your friends and family your goals they will remind you of them when your feeling down.
You should explain to your friends and family why you want to achieve these goals. “I want to stop procrastinating and start working out because I think it will help me live healthier.” Now they know exactly what your goals are and why you want to achieve them. Ask them questions about how they can help and check in with them.
You could even have them join you on your journey. If you want to eat healthier you can have them join you in cooking healthy meals or working out. Not only will this make it more fun for you but they can help keep you motivated.
5) Tracking Your Progress
If you want to break your bad habits and form good ones you should track your progress. By holding yourself accountable you will stay motivated. When you are tracking your habits you are more aware of what you are doing. You will start to recognize patterns and what things you need to improve on.
There are many ways you can keep track of your habits. You can start by keeping a journal of your day to day activities. Not only will this help you track your progress but it will allow you to reflect on your journey. You can make a chart or checklist that you will mark off whenever you complete your specific tasks.
You can also use your phone to your advantage. I’m sure there are tons of apps out there that can help you keep track of your progress. Using an app would be beneficial because most of them will allow you to log your accomplishments. They may even show you trends on your habits.
6) Dealing With Setbacks
Trying to break your bad habits and create good ones can be difficult. You will face multiple setbacks that may lead you to believe that you cannot change. But nothing can be farther from the truth.
Always remember that setbacks are normal and they happen to everyone. You just need to use them as learning experiences. Instead of telling yourself you failed try saying you’re learning how to improve.
You should always expect setbacks when trying to change your habits. That way when they happen you are less devastated. After a setback occurs take a moment and think about what went wrong. This will allow you to learn from your mistakes and make better decisions in the future.
7) Building Resilience and Patience
Lastly always remember that breaking your bad habits and building good ones takes time. I know during my journey there were times I lost motivation and wanted to give up. Please don’t give up!
During these times you should build resilience within yourself. Resilience is when something tries to knock you down but you come back stronger. You can do this by realizing that every problem you face is a chance for you to learn.
Allow yourself to make mistakes, but don’t be too hard on yourself. We all make mistakes but criticizing yourself will not help you change.
8) Celebrating Your Success
You should always celebrate your accomplishments no matter how small they may seem. These accomplishments mean you are one step closer to your goal and that’s something to be proud of.
Celebrating your success will allow you to stay motivated and want to continue bettering yourself. Not to mention when you celebrate your accomplishments you are forcing yourself to recognize that you have actually changed.
You can celebrate any way you want just make sure you enjoy yourself. You reached an accomplishment so you should treat yourself. Whether it be eating your favorite meal or doing your favorite activity.
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