Break your bad habits in 4 steps Break your bad habits in 4 steps

Bad habits have a sneaky way of manifesting in our lives with little notice. Suddenly, you realize that you’ve been biting your nails, eating more sugar, spending too much money or wasting hours every day scrolling your social media feeds instead of getting things done.

Habits are patterns we fall into, behaviors that become natural through repetition. Luckily, that means we can break them with some mindful self-awareness and practice.

If you’re looking for practical ways to manage bad habits follow these tips.

1. Be concrete

The desire to change a bad habit generally starts with a thought such as “I need to eat less sugar” or “I should spend less money”. Though these thoughts are positive in their desire to make changes, they also leave room for the habit to continue.

Set a more concrete goal for a better outcome. For example, say “I will only spend $50 on groceries this week” or “I will not eat cookies before bed”. Having a clear and measurable marker of change creates accountability and responsibility. It also makes it seem easier and more achievable.

2. Choose alternatives

Habitual patterns are coping mechanisms that have often arisen for a reason. Rather than feeling a sense of guilt or shame for the habit, try to understand how the habit has helped you so you can find a healthier alternative. For example, if you crave sugar after a long day of work perhaps exploring a variety of herbal teas to help soothe restless nerves is a healthier alternative.

If you bite your nails, try chewing something like nuts and seeds to keep your mouth occupied. Or if shopping is your go-to strategy, find a new activity to keep your mind stimulated – maybe a creative skill like drawing, painting or writing. Writing can be especially useful, as it allows us to examine our thoughts and feelings and put them into words.

3. Reduce stress

Stress is an inevitable part of daily life. However, when stress begins to feel unmanageable habitual patterns arise to help us cope. The dopamine reward enabled by certain cravings like sugar or alcohol can feel like a remedy when stress is overwhelming.

To reduce the impact of stress on habitual behaviors, practice regular self-care strategies like eating healthily, exercising and getting adequate sleep. You won’t be as likely to turn to bad habits for comfort if you can manage stress in a healthy way.

4. Identify triggers

There is generally a pattern that emerges with a bad habit. After a stressful day of work, coming home and seeing the couch may signal that it’s time to veg out while watching TV and eating unhealthy snacks. To mediate this trigger, plan an activity after work such as a fitness class or social time with friends to prevent falling into the habit. Planning out the day to avoid the triggers that lead to habitual patterns is a useful management tool.

Breaking habitual patterns takes dedication, repetition and practice because habits do not change overnight. It won’t be easy when you start, but each time you resist it will get easier to do it again and again. Remember to be patient and take it one day at a time. With enough practice, the bad habits will dissipate.