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Remove a Bad Habit – Learn 5 Ways to Replace a Bad Habit With a Good One
Are you stuck in an unhealthy relationship or situation and want to get out? Are you tired of wasting your time, money and energy on activities or people? Are you ready to remove this bad habit to be happier? Read this article to learn about strategies that will help you do just that. This month I ask you to be a detective to discover a bad habit you want to break and an architect to create a new habit that can replace and improve your life. To do this, you must:
1. Make a list. The first thing you want to do is name the habit you want to change and estimate how much that behavior will cost you. Write down your bad habits on a piece of paper and choose a habit that prevents you from feeling empowered and in control of your life. Identify the people, thoughts, and feelings that cause stress and may trigger unwanted behaviors. List the benefits and reasons why you decided to break the old habit and how it affects your life and relationships. Is this the main focus in your thoughts? Does it make it difficult for you to concentrate or make it accessible to others? Does it affect your health? Has your habit turned you into someone you don’t want to be? Did you turn off your friends? After writing this list; refer to it often.
2. Search for a replacement. An easy way to break an old habit is to form a new one. Choose a new, pleasurable alternative or distraction to motivate you to replace the old behavior. There is a saying: “Old habits die hard”. Recognize that familiarity can undermine you. Learn to compassionately say “no” to the old habit when it’s tempting, and quickly focus on the new habit that you find fulfilling and enjoyable. Choose a replacement that fills your life with people and activities you enjoy. If you find a substitute that distracts you or makes you happy, do it often to nourish yourself. It will be easier to resist the old routine.
3. Silence Negative Self Talk. Pay attention to the inner chorus of negativity, because the judgment will stop the show. If you focus on your failures, you will become discouraged and it can defeat you. Acceptance is the fastest way to change. Note the setback and let it go. Talk to yourself gently as you acknowledge your imperfection or mistake; discover the cause, then step into the present and resume your new behavior. Focus on what you have now and the substitutes you’ve decided on. When you experiment with new behaviors, you may find that a synergistic loop is created; the more you feel good about your new behavior, the more you want to feel good and the more you will continue the new habit.
4. Choose when it will change. Although it’s rarely comfortable to change a habit—work is stressful, kids are demanding, the holidays are upon us—decide whether you’re just looking for excuses. A new habit is more likely to develop successfully if you make a change during a relatively peaceful period. But let’s face it: “Life can get in the way” and stress can’t always be low. In my case, I find it more effective if I decide to change my behavior and just do it. For others, planned baby steps work better. Whatever pace or strategy works best for you, once you decide to remove a habit, write a contract with yourself, describe the habit you want to change, set a start date for the change, and make it non-negotiable.
5. Track your progress. Review your progress in your journal or head each day. Think about your thoughts and behavior. Have you thought about the old habit? If so, when and why? Did you slip? If so, what was the trigger? I tend to revert to an old habit when I’m bored or in a bad mood. I call it “pickling”. As soon as I recognize that I have fallen into an undesirable habit, I stop judging and focus on the new, pre-planned distraction. By monitoring your activities, you can be alert to triggers that encourage an unwanted habit and prevent it before it starts. Letting others know that you’ve decided to change can also help you stay on track. When I decided to stop cursing, I let everyone know that I would no longer have a “potty” face. I would actually correct myself in the middle of a conversation. But if you’re a private person, it’s good to keep the evolution to yourself.
Kick a bad habit this month! If you are tired of continuing the same unproductive behavior, make the decision to change today. Identify the habit that is getting in your way, choose a replacement for it, and start implementing the new healthy behavior. You deserve to become more fully who you are meant to be. Once you remove a bad habit from your life and replace it with something healthy, you’ll notice that you have more time and energy to live the life you want.
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