After a long, tiring day at work, a few drags of a cigarette might feel like a relief. After a stressful week, diving into a bag of junk food may feel good. Or after a tough breakup, a couple of glasses of wine might seem to ease the pain. And sometimes, it’s just easier to skip a workout because we don’t feel like it. These little moments of comfort often turn into habits that we rely on to cope with life’s challenges. But deep down, many of us know that these habits aren’t helping us.
Whether it’s smoking, drinking too much, overeating or neglecting our health, we find ourselves stuck in routines we wish we could break free from. It can feel overwhelming and often, the desire to change is there, but knowing where to start can be the hardest part. However, breaking up with bad habits doesn’t have to be impossible. It’s simply about taking really small steps towards what are healthier choices.
As American psychotherapist and bestselling author Amy Morin says, “Acknowledging the unproductive thoughts and ineffective behavior that you’ve tried to ignore can be uncomfortable. But, stepping out of your comfort zone and choosing to proactively address bad habits will skyrocket your ability to create long-lasting change.” Here, Morin highlights the challenge we face when confronting our bad habits. While it may feel uncomfortable or difficult to admit that we are stuck, addressing these habits nonetheless is the first step towards change.
Valentine’s Day is celebrated on 14th February and while it’s about celebrating romantic love traditionally, it’s also a perfect reminder to show ourselves some love. While we exchange gifts and cards with those we care about, why not also take this opportunity to practice self-love? So, on this special day, join us as we reflect on how to take that important first step in breaking up with certain bad habits that hold us back.
Acknowledge the habit
A lot of us are in denial about our bad habits. We might think that we only smoke when we are stressed or that we only eat junk food once in a while, that it’s not a big deal. We convince ourselves that indulging every now and then is okay, but the truth is that these habits can start to take a toll on our health and wellbeing steadily and surely. So, the first step in breaking any bad habit is acknowledging that it exists.
It’s easy to ignore or make excuses for our habits, but once we truly see how they are affecting our life, we can begin to make changes. By recognising the damage they are causing, we can take that first step towards making a positive change.
Set clear goals
Once you’ve identified a bad habit, set clear and realistic goals to overcome it. Instead of saying, “I want to quit smoking”, break your action down into smaller, manageable steps by saying “I will reduce smoking by one cigarette a day” or “I will not smoke every alternate day”. Having this approach will make the process more achievable.
Small goals create a sense of progress and motivate you to keep going. As you hit these smaller milestones, you build confidence, making it easier to continue working towards your bigger goal. Setting specific goals like these also keeps you focused and gives you something to look forward to each day.
Replace the habit with a healthier one
Imagine you’ve had a hard day at work. One or more things didn’t go as planned. You’re tired, frustrated and just want to unwind. So, as soon as you get home, you grab a bag of chips and binge to relieve the stress. It’s an easy habit, something that feels comforting in the moment. But breaking habits like this is a must. So, try and replace this habit with something healthier.
For instance, if you grab a bag of chips when you’re stressed, try swapping it for a healthier snack like fruit or nuts. Or if you tend to skip exercise after a long day, try a short, gentle walk or simply stretch for fifteen minutes to relax your body. Replacing the bad habit with something positive gives your brain a new way to cope and even thrive.
Set reminders
Leaving yourself reminders can be a great way to stay on track when breaking bad habits. Whether it’s a sticky note on your fridge, an alarm on your phone or a note on your bathroom mirror, these small reminders can help you stay focused on your goals. For instance, if you forget to take your daily medication, set a reminder on your phone at the same time everyday to let you know its time. Or you can paste a weekly chart of the healthy shakes you plan to make daily on the fridge to remember and prep.
These cues serve as a nudge to keep you aware of the changes you’re trying to make. Reminders also help you stay motivated throughout the day, making it easier to stick to your commitments.
Use positive reinforcement
Many of us don’t acknowledge the progress we tend to make little by little. We focus on the setbacks or think that we haven’t done enough, overlooking how far we’ve come. But recognising our smallest victories is an important part of breaking bad habits and building new, healthier ones. So, we must learn to reward ourselves when we make progress.
If we go a whole week without smoking or make it through a stressful day without turning to junk food, we must acknowledge it for the success that it is. This positive reinforcement not only keeps us motivated, it also helps build confidence and strengthens our commitment.
Surround yourself with support
“Hey, it’s okay, have another drink.”
“Don’t worry, it can wait.”
“You don’t need to exercise today, just relax.”
Haven’t we all heard these things from people around us? While it might seem harmless at the moment, this kind of thinking can keep you stuck in unhealthy routines.
Breaking bad habits can be difficult to do alone. That is why it is important to surround yourself with supportive friends who help you stay on track. In fact, you can go a step further and let them know your goals and ask for encouragement from time to time. Having a strong support system can be the key to breaking free from bad habits and making positive changes in life.
Be patient and kind to yourself
We are often our own harshest critics. When we can’t seem to get a hold on our habits, we’re quick to curse ourselves. It’s important to be patient with ourselves and understand that change doesn’t happen overnight.
So, don’t beat yourself up if you have a setback, just get back on track and keep moving forward. The goal is to run a marathon, not a short race.
Breaking up with bad habits takes time, effort and patience. But it is possible. By acknowledging certain bad habits, setting clear goals, replacing bad habits with healthier ones and seeking support, you can take control of your life. Most importantly, you can learn to do so while being kind to yourself.
FAQs
How do I know if I have a bad habit?
If a behavior is negatively affecting your health or goals, it might be a bad habit. It’s something you do regularly, even if it doesn’t help you in the long run.
What’s the first step to break bad habits?
The first step is acknowledging the habit. Recognise that it exists and understand how it impacts your life. This can help breaking unhealthy habits.
How do I stay motivated while trying to break a bad habit?
Set small, realistic goals and celebrate your progress regularly. Surround yourself with supportive people and reward yourself for sticking to your goals.
Can I replace my bad habit with something else?
Yes, try and replace a bad habit with a healthier alternative. For example, swap smoking with a walk or junk food with a healthy snack. In this manner, you can keep your routine and replace the unhealthy part.