Most of the time, bad habits are simply a way of dealing with stress and boredom. Everything from biting your nails to overspending on a shopping spree to drinking every weekend to wasting time on the internet can be a simple response to stress and boredom.
But it doesn't have to be that way. You can teach yourself new and healthy ways to deal with stress and boredom, which you can then substitute in place of your bad habits.
Of course, sometimes the stress or boredom that is on the surface is actually caused by deeper issues. These issues can be tough to think about, but if you're serious about making changes then you have to be honest with yourself.
Here are the 6 way to stop your bad habits.
1. Replace your behavior.
Research has shown that replacing unwanted behaviors with other activities is an effective way to break a bad habit. Clench your fists instead of biting your nails, or go for a short run rather than smoke a cigarette. Try to understand what needs your bad habit satisfied and then meet those needs with a healthier activity.
2. Don’t go it alone.
It’ll be much easier to break a bad habit if you have the help of a support network. Set a challenge with a friend to break a habit together. Share your plan with others and ask them not to engage in the habit around you. Another option is to seek professional help.
3. Build a plan and plot your progress.
Once you’ve identified the problem, focus on the solution. What does success look like and how will you get there? Going cold turkey might work for some, but starting small and ticking off bigger and bigger achievements along the way may be a safer approach. No matter what your solution is, set a date as a goal for when you want to be completely free of your habit. Give yourself milestones along the way and track your progress as you go.
4. Analyze your habit.
When, where, why and how do you engage in your habit? How often do you do it? It’s crucial to understand your behavior if you want to change it. Use a journal to monitor your habit for a week or a month by taking notes. Look for any patterns. Awareness provides the foundation for change.
5. Get motivated.
To successfully break a habit, it’s important to identify why you want to change. Write down your reasons. What are the upsides of changing? What are the downsides of continuing the behavior? Keep this list with you in case you need to look at it for motivation
6. Treat your self.
Harness the power of positive reinforcement to build on your gains. After making small changes towards breaking your habit, reward yourself! Use the money, time or energy you’ve saved from opting out of your bad habit to buy or do something nice for yourself. These regular ‘rewards’ will inspire you to keep at it.
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