If you are a perfect man or woman and have never had any bad habits, then this post is not for you. However, if you are like countless others who struggle with bad habits and are looking for ways to break them, then you should read this carefully.
I also struggled with bad habits, and it took a lot of effort and discipline to overcome them. Can you imagine what it is like to wake up each day feeling empowered and free from the habits that once held you back? This may look surreal, but it is possible. Breaking bad habits can be a challenging but deeply rewarding journey.
Let’s get into this!
What are habits?
Habits are behaviours we perform automatically, often without much thought. They are formed by years of constant repetition and are usually driven by the need to fulfil certain needs or provide rewards. This satisfaction derived from the fulfilment of these needs is often what makes habits difficult to break. Our brain becomes hooked on this, and this fuels the habit.
Now, bad habits are simply what they are—bad. They can really hold us back, creating obstacles in our path to success and happiness. This is why it is important to deal with them as soon as possible.
The surest way to deal with bad habits is to avoid them in the first place. But not all of us have had the privilege of having the right role models around us. So, we may have picked up some of these habits before we even knew they were bad.
How are habits formed?
The habit formation process is known as the habit loop, and it consists of three parts: the cue, the routine, and the reward.
The cue is the trigger that initiates the habit. This can be anything from an event, a location, the presence of certain people, an emotional state, or a specific time of day. These cues are signals that your brain associates with a particular behaviour because it has learned to expect a reward from that behaviour. For example, you might crave coffee at a certain time of day or when you perceive the aroma. You may also want to buy a pastry when you walk past a bakery.
The routine is the actual behaviour or action you perform. This is the part of the habit loop that is most visible and often what people think of when they consider their habits. The routine can be a physical action, a mental activity, or an emotional response. For example, drinking the coffee or eating the pastry is the actual behaviour. The routine is the habit you want to change or reinforce.
The final part of the loop is the reward. The reward is what you gain from completing the routine. It’s the part that satisfies a craving and reinforces the habit loop, making it more likely that you will perform the behaviour again in the future. The rewards can be immediate or delayed, and they can satisfy physical needs, emotional needs, or psychological cravings. Examples of rewards include the taste of a delicious snack, the rush of endorphins from exercise, or a sense of accomplishment.
Rewards are powerful because they create a positive feedback loop. When your brain receives the reward, it reinforces the habit loop, making it more likely that you’ll respond to the same cue with the same routine in the future.
Breaking the cycle
To break a bad habit, you first need to understand this loop and identify each part of your own habit. Then, you need to find a way to interrupt the loop.
How do you go about this?
The first thing is to identify the cue. Pay attention to what triggers your bad habit. Keep a journal to track when and where the behaviour occurs, along with your emotional state, the people around you, and any other potential cues.
The next step is to understand your routine once the cue is triggered. Break down the specific actions you take and be honest with yourself about the behaviour you want to change. For instance, if you notice you often reach for a sugary snack when you’re bored, note down the time, what you were doing, and how you felt before and after the snack.
Now, reflect on the reward you are getting from the routine. What need or craving is being satisfied? Think through the different rewards to see which one your brain is truly seeking. This might involve trying out various activities or making changes to your routine to see what satisfies the same craving.
Once you understand the cue and the reward, the next step is to disrupt them. Instead of trying to eliminate the habit entirely, replace the routine with a healthier one that provides a similar reward. If your bad habit is snacking when bored, find an alternative activity that satisfies your need for a break or distraction, such as going for a walk, reading a book, or engaging in a hobby. This substitution is crucial for breaking the bad habit while still satisfying your brain’s craving.
Reinforcing the new habit
Your environment also plays a significant role in shaping your habits. Sometimes, modifying or avoiding the cue can help disrupt the habit loop. If certain places, times, or people trigger the bad habit, try to alter your environment or routine to avoid these cues. For example, if you tend to snack while watching TV, consider changing where you sit or what activities you do in the evening. By altering your environment, you can reduce the triggers that lead to bad habits.
Breaking bad habits is easier when you have support. If you want to achieve lasting results, share your goals with trusted friends or family members who can offer encouragement and hold you accountable. You might also consider joining a group or community with similar goals, such as an Alcoholics Anonymous group.
It’s also important to be kind to yourself throughout this process. Breaking a habit can be difficult, and setbacks are normal. Instead of being hard on yourself, acknowledge your efforts and progress. Remember, each small step forward is a victory.
One other way to make this process work quickly is to use visualisation. Take some time each day to imagine yourself free from the bad habit. Even though this looks silly, it works. This positive imagery can reinforce your commitment and keep you motivated.
Mindfulness is also equally important. Being present in the moment helps you become more aware of your triggers and responses. When you feel the urge to engage in a bad habit, take a deep breath, pause, and reflect on why you want to change. This mindful approach can help you make better choices.
Lastly, celebrate your success every time you resist a bad habit or choose a healthier alternative. Recognizing and rewarding yourself for these small victories can reinforce positive behaviour and build momentum.
There are countless literary resources you can also consult that will help you achieve your goal of breaking any bad habit. We have recommended a few at the end of the post.
In conclusion, breaking bad habits is a journey of self-discovery and growth. By understanding your habits, making conscious changes, and practicing self-compassion, you can create a path to a healthier, happier you.
Resources
The 7 Habits of Highly Effective People: 30th Anniversary Edition
