Breaking a bad habit is hard. Often much harder than we might expect. Our bad habits are part of us. We do them without thinking about it, we struggle to control our behavior, and even if we know that it could hurt us, or others, it’s never as simple as just deciding to give up and seeing it through. Often, there are setbacks along the way. We fall back into old behaviors, and even if we’ve made progress, it can be easy to slip back.
Some bad habits, of course, are more serious. Things like pornography addiction need professional treatment, and even less severe addictions can be helped with some expert attention. But, some simple life hacks can help you break out of your patterns in some cases.
Be More Mindful
Sometimes the hardest part of giving something up is accepting that you do it in the first place. Most of the time, it’s just habit, not a conscious process.
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Most bad habits follow a similar pattern. First, there’s the cue. Something that triggers your behavior. It might be boredom, stress, what you do when you are watching TV, or trying to get to sleep. Then, routine takes over. Finally, there’s the reward. That small pleasure that you get from the habit. This rarely lasts long.
To be able to quit, you need to be more mindful. Learn about your triggers and cues, know what to expect from your own behaviors, and be more aware of what you are doing.
Make Changes to Your Environment
If, for example, you bite your nails when you watch TV or when you are bored, change your environment so that this can’t happen. Don’t sit and watch TV at night when you are tired, and your routines are more likely to take over. Read a book instead.
Don’t Underestimate the Power of Distraction
Distraction is a powerful thing, especially when it comes to habits. If you find yourself thinking about doing something that you shouldn’t, distract yourself. Phone a friend, play a game on your phone, dance around your living room, or go for a walk.
Focus on What You Can Do, Not What You Can’t
Your bad habit is one thing. Just one thing that you aren’t allowing yourself to do. It can be easy to focus on this but try to think of all the other ways to spend your time instead.
Share Your Progress
Sharing your process can be a great way to keep yourself on track and build a support network. Share progress with friends or even with strangers on social media. You’ll probably find that you’re not going through this alone.
Habits make up 40% of our actions. Our minds develop shortcuts to make life easier and more efficient. Think about what you did this morning. Chances are, you barely thought about brushing your teeth, washing, or making breakfast. You just do it. It’s a habit, it’s what you are used to, and you don’t need to waste brainpower thinking about it. Bad habits are the same. But that doesn’t mean that you can’t give up. However, it does mean that it’s going to take a little effort to rewrite your brain. Becoming more conscious of what you are doing is a fantastic first step.
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