With the new year coming up I wanted to write a post about how to actually drop bad habits. We all have them ā those pesky habits that we wish we could kick to the curb. Whether it’s biting your nails, procrastinating, or reaching for that extra cookie, bad habits can hinder personal growth, well-being, and for those with autoimmune diseases some bad habits can affect the state of your disease. The good news is that change is possible, and with the right strategies, you can break free from these behaviors. In this blog post, we’ll guide you through the process of breaking bad habits and help you pave the way to a better, healthier you.
9 Steps to breaking bad habits for good
1. Self-Awareness: The First Step to Change
The journey to breaking bad habits begins with self-awareness. Before you can change a habit, you must recognize it. Take some time to reflect on your habits and identify the ones you want to change. Ask yourself why you engage in these behaviors and what triggers them. This insight is crucial for developing a plan for change. If you’re like me and have no idea why you do things that either hurt you or hold you back, a useful method I learned from my mother to get to the root cause is the 7 whys. Start by asking yourself why you partake in the bad habit. Once you have your answer you ask the question why again? And again? Repeating until you have asked the 7th why. You might be asking yourself – why so many whys? Well most people aren’t real with themselves or aren’t yet at that level of self-awareness to really know their why. I know I wasnt there yet so using the 7 whys helped me to dig out the root cause. It’s worth a try, grab a piece of paper and write why out 7 times. In just 5 minutes you will have the first step done – self-awareness.
2. Set Clear Goals: Define Your Intentions
Once you’ve identified the habit you want to break, set clear and specific goals. Instead of a vague resolution like “I want to stop procrastinating,” try a more precise goal like “I will complete my work tasks for the day before 5 PM.” Well-defined goals provide a roadmap for change.
3. Replace, Don’t Eradicate
Bad habits often serve a purpose, whether it’s stress relief, comfort, or distraction. Instead of trying to eradicate the habit altogether, consider replacing it with a healthier alternative. For example, if you’re trying to quit smoking, you might replace the act of smoking with chewing sugar-free gum or going for a short walk when you feel the urge.
4. Gradual Progress: Small Steps Lead to Big Changes
Breaking a bad habit is not an all-or-nothing endeavor. Focus on making small, manageable changes. If you’re trying to cut down on sugary snacks, start by reducing your intake gradually. Small steps lead to more sustainable progress.
5. Mindfulness and Monitoring
Practice mindfulness to help you stay aware of your actions. Keep a journal or use a habit-tracking app to monitor your progress. This not only helps you stay accountable but also allows you to identify patterns and triggers that may lead to the bad habit. Check out our free resource library for printable habit tracker! There are also multiple free apps that can help you track habits that I will link below.
6. Find Support: Seek Accountability
Share your goals with a trusted friend or family member who can provide support and hold you accountable. Joining a group or seeking professional help can also be beneficial, depending on the habit you’re trying to break. A support buddy always helps but in the age of social media it can be much simpler to find a support group. TIktok, twitter, discord servers, reddit, etc are all great places to find niche communities of people going through the same things you are. Check out our tik tok if you want to join our community. We post daily on tik tok and try to respond to all comments!
7. Learn from Relapses: It’s Okay to Stumble
Relapses are a natural part of the journey to breaking bad habits. Instead of being discouraged, use them as learning opportunities. Analyze what triggered the relapse and adjust your strategy accordingly. Remember that progress is not always linear. One time I heard the saying āIf you didn’t fail you weren’t trying hard enoughā. I use this quote in many contexts these days and it keeps me going because of how true it is. No matter how big or small the change or feat you’re trying to accomplish, failure will always be there. To succeed you must fail to some degree. Embrace the setbacks and learn from them!
8. Reward Yourself: Celebrate Milestones
As you make progress, celebrate your achievements. Reward yourself for reaching milestones, whether it’s treating yourself to a spa day or enjoying a favorite meal. Positive reinforcement can motivate you to keep going.
9. Patience and Persistence: It’s a Marathon, Not a Sprint
Breaking bad habits is a process that requires patience and persistence. Be kind to yourself and recognize that change takes time. Keep your eyes on your goals and stay committed to the journey of self-improvement.
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Breaking bad habits essentials
Atomic habits is one of the most popular self-help books for a reason – it really helps. There are few books other than the bible I will call life changing but this one is without a doubt on the life changing list. The book goes over the fundamentals of habits formation so you can reach your goals and full potential. There are hundreds of books about breaking bad habits but none come close the atomic habits! If you’ve already read atomic habits before leave a comment or another book recommendation in the comments! I’m always looking for my next read!
A good notebook is an essential for self-growth. I make sure to get a cute journal that makes me excited to journal. I linked a couple different options for y’all to check out but any old journal will work!Ā
Breaking bad habits is a powerful act of self-improvement. By practicing self-awareness, setting clear goals, and using effective strategies, you can transform your life one habit at a time. Remember, you have the power to create positive change and become the best version of yourself. Embrace the journey, and you’ll find that the path to breaking bad habits leads to personal transformation and a brighter future. Make sure to follow us on tik tok for daily content!
