Mindful Momentum: Breaking Free from Bad Habits
Even the most driven go-getter has a pesky bad habit that gets in the way. None of us are invincible from a recurring bad habit.
Do you scroll Instagram right before bed while knowing that’s the reason you won’t be able to fall asleep?
Do you binge watch a Netflix show instead of pressing pause to conquer your to-do list?
Do you enter gossip sessions instead of removing yourself from people and conversations that make you unnecessarily anxious?
Bad habits can be activities that seem easy but give a false sense of comfort. Perhaps we have comfort in the moment when we give into the bad habit, but often the effects of the bad habit outlast the fun in the moment.
Identifying whether or not something is a bad habit takes self awareness. Sometimes an action is bad no matter how many times we do it, one-off instances included. And sometimes an action in and of itself isn’t bad but perpetually leaning into that action makes it harmful.
If you want to break a bad habit, be honest with yourself and identify the action. Don’t feel discouraged. With the right approach and determination, it's entirely possible to break free and cultivate healthier behaviors. Here’s a comprehensive guide to help you on your journey to overcoming those pesky habits that hold you back.
Understand Your Habit Loop
Every habit follows a loop: a cue or trigger, the routine or behavior itself, and finally, the reward. To break a bad habit effectively, you need to understand each part of this loop:
Identify the Cue: What triggers your habit? Is it a certain time of day, a particular emotion, or a specific situation?
Recognize the Routine: What do you actually do when the habit kicks in? This could be smoking a cigarette, reaching for junk food, or mindlessly checking your phone.
Find the Reward: What gratification do you get from this habit? It could be stress relief, comfort, or simply boredom relief.
By pinpointing these elements, you can start to disrupt the habit loop and introduce healthier alternatives.
Replace a Go-to Bad Habit with a More Positive Alternative
Breaking a habit is often easier when you replace it with a more positive behavior. For instance:
If you tend to scroll social media before bed and don’t want this habit to persist, replace your phone with a physical book. Leave your phone out of reach and a book on your nightstand.
Instead of binge watching a TV show at the neglect of your to-do list, space out the shows. Knock out a certain number of things on your list before you watch another episode.
Feel yourself entering gossip sessions because of pent up stress? Choose to practice gratitude instead. Step aside and practice reflective journaling. Or, socialize with friends who don’t ruminate on the negative aspects of life.
You can find activities that are still rewarding but are more aligned with your long-term goals.
Surround Yourself with Support
Verbalizing your goals with supportive people can make something feel achievable that formerly felt inescapable.
Share your goals with friends, family, or a support group. Having a strong support network can provide encouragement, accountability, and practical advice when you need it. Consider joining online communities, seeking a mentor, or partnering with a friend who shares similar goals.
If someone asks how they can help you reach your goal or conquer a bad habit, be honest. Tell others what would be helpful as you try to conquer a bad habit. Perhaps you want a listening ear, someone to text you every few days to keep you accountable, or someone to chase a goal alongside, for example an exercise buddy. Be honest and actionable as you bring others into your support circle as long as they are willing to help.
Seek Professional Help if Needed
Some habits, such as addiction or compulsive behaviors, may require professional intervention. Don't hesitate to seek guidance from a therapist, counselor, or healthcare provider who specializes in behavioral change.
Stay Persistent and Patient
Breaking a bad habit is rarely easy or quick. It requires consistent effort, determination, and a willingness to learn from both successes and failures. Remember, each day is a new opportunity to reinforce positive behaviors and move closer to your goals.