At this point of January, the motivation you may have had can start to slip. Old bad habits start to creep in and take you off course.
Did you know?
Most habits take on average 66 days to form*
It’s important to keep pushing through and put plans in place to help you form new habits.
Remember to:
Start small with manageable habits (don’t try to completely overall everything that existed in your life)
Be patient - it takes time!
Celebrate your successes - no matter how big or small that they may be
Understanding the Habit Loop
At the core of every habit is a simple neurological loop: cue, routine, reward. Understanding this loop can help you identify and change your habits.
Cue: The trigger that initiates the behaviour. It could be an emotion, a time of day, a specific place, or an activity.
Routine: The behaviour itself—the action you want to change.
Reward: The benefit you get from the behaviour, which reinforces the habit loop.
Steps to Break Bad Habits
Identify the Habit Loop:
Observe when and where your bad habit occurs.
Identify what triggers the habit and what reward you get from it.
Example: If your habit is snacking on chocolate in the afternoons mindlessly, the cue might be boredom, the routine is eating, and the reward is a temporary sense of satisfaction.
Set Clear Goals:
Be specific about what you want to achieve. Avoid vague goals such as ‘I will stop eating chocolate’ ‘I will go to bed earlier’
Break down your goal into smaller, manageable steps.
Example: Instead of "Stop snacking on chocolate" aim for "Replace afternoon chocolate snacks with a bowl of strawberries or have two squares of chocolate with a bowl of strawberries." “Start getting ready for bed at 9.00pm”
Create a Plan:
Replace the bad habit with a positive one.
Change your environment to reduce triggers. For example, if you know your weakness is a block of Galaxy Caramel, don’t buy any in from the shop. If you get stressed easily at the end of the week, avoid having bottles of wine lying around.
Use Behavioural Techniques:
Implementation Intentions: Plan how you'll respond to triggers.
Example: "If I feel bored and want to snack, I'll take a short walk instead."
Visualization: Mentally rehearse the new behaviour.
Example: Visualize yourself choosing a healthy snack and enjoying it.
Stay Accountable:
Share your goals with friends, family, or with our community via the Forum or via our Facebook Group. We are all here to support you!
Try journaling - write down what you have achieved, any setbacks you may have faced and how you can change this next time. Take note of any trends in your behaviours.
Reward Yourself:
Reinforce positive behaviour with rewards.
Ensure rewards align with your goals.
Practice Mindfulness and Self-Compassion:
Be aware of your thoughts and feelings related to the habit.
Practice self-compassion if you slip up. There is no point in dwelling on things you cannot change. Accept what has happened and move on.
Example: Acknowledge a setback without judgment and refocus on your goal.
Gradual Reduction:
Reduce the frequency or intensity of the habit gradually.
Replace the habit with healthier alternatives step by step. Or even try a pairing strategy for example, if your weakness is chocolate, have some fruit with it. Try to eat the fruit first to fill you up slightly so you don’t overindulge. If you usually drink full sugary drinks, cut them down to 50% sugar 50% sugar free.
Identify Underlying Causes:
Explore any underlying emotional or psychological reasons for the habit. There may be more to the reasons behind your habits and if so, please do seek professional help to support you.
Maintain Long-Term Commitment:
Understand that breaking a habit takes time and persistence.
Stay committed even after initial successes.
Tools and Resources
Books: "Atomic Habits" by James Clear - this was one of my favourite reads when starting on my own journey
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