What is your bad habit?  Unless you’re perfect, you probably have a habit that drives you or someone around you a little crazy.  The conflicting nature of bad habits makes them difficult to overcome.  Typically, the top bad habits we indulge in are eating unhealthy foods, smoking, lying on the sofa instead of exercising, and nail-biting.  The good news is, however, that whatever bad habit you have, you have the power to change it!

 

Consider these four strategies for inspiration to break your habit now:

Avoid getting overwhelmed. Realize your goal now is to simply decrease the occurrence of the negative behavior. As you aim to gradually reduce the behavior, you’ll feel better and more in control. Ultimately, you may be able to stop the habit.

Focus on daily mini-goals to help you make small changes. Let’s say you typically eat more breads and carbohydrates than what is recommended. You have two bowls of cereal for breakfast and eat two sandwiches for lunch. You think you should reduce your daily carbs, but you’re caught in a vicious cycle and keep eating the same things each day.

Set a specific mini-goal to reduce your carb intake by making one small change daily. This will help you maintain your motivation to turn around your bad habit. In this example, a daily goal to reduce breads at lunch strengthens resolve to eat fewer carbs.

At lunch, rather than eating two sandwiches, add extra meat, cheese and vegetables to your sandwich. You’ll still have a filling lunch but you will reduce your bread intake by half.

After you have persisted in altering your habit for six weeks to two months, then you can set another mini-goal to replace your second bowl of cereal with a bowl of fruit instead. You will  feel optimistic and ready to tackle another mini-goal in your quest to reduce carbs.

Use time intervals to control your bad habit. Maybe your bad  habit is smoking. The first thing you should know is how many cigarettes you smoke in a day. Perhaps you smoke 20 cigarettes. If you’re awake 16 hours a day, you’re smoking slightly more than 1 cigarette per hour.

Allow yourself to smoke one cigarette per hour. During the first day, you’ll reduce cigarette intake by four cigarettes. That’s progress! By the end of the week, you’ll have smoked 28 cigarettes less than you normally do. Now that’s real motivation to continue the path to a smoke-free life!

After smoking one per hour for 10 days to two weeks, extend the time interval between cigarettes from one cigarette every hour to every 1-1/4 or 1-1/2 hours. Continue increasing time length between cigarettes until you’re smoking one cigarette every 4 hours—four cigarettes daily.

At this point, decide either to further reduce cigarette intake or to quit smoking completely. Your one-day-at-a-time method is working.

Reward yourself for your successes. Daily, document on a calendar how you did. For example, if you met your mini-goal, record “MMG” for “met mini-goal.”

You could also write down the number of times you did the bad habit  that day—this method works well for those working to reduce smoking, chewing tobacco, or nail-biting behaviors.

Use your calendar information at the end of the month to determine if you were successful 75 percent of the time in reducing your negative habit. If so, allow yourself a reward of some type to strengthen future efforts to break your bad habit.

You might enjoy an afternoon of fishing or taking part in a favored hobby. Maybe a new nail polish or set of golf balls will suffice.

 

 

In Summary…

 

Although getting rid of a bad habit is a challenge, you can break your negative habit using these one-day-at-a-time techniques.

 

Your Turn…

 

Do you have a habit that you have managed to break yourself of?  If so, please share your success with us and let us know what and how you did it!!  Please share your thoughts in the comments box below or join the conversation on social media. Also, share this article with anyone whom you think would benefit from it.

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Recommended Reading:

 

Better Than Before: Mastering the Habits of Our Everyday Lives


From the author of the blockbuster New York Times bestsellers The Happiness Project and Happier at Home comes a book that tackles the question: How do we make good habits that are easy, effortless, and automatic?
     Habits are the invisible architecture of our lives. Rubin provides an analytical and scientific framework from which to understand these habits–as well as change them for good. Infused with her compelling voice and funny stories, she illustrates the core principles of habit formation with dozens of strategies that she tests out on herself and others. In doing so, she discovers answers to questions such as:

   • At times, I’ve picked up a habit overnight, but other times, it’s taken years to develop. Why? 

   • Why do some people resist habits, while others adopt them eagerly? 

   • I want to help my child/spouse/colleagues make a change. What can I do? 

   • Why do I resist other people’s advice on how to change, even if I think they are right? 

   • How do I make good habits convenient and easy?
     Rubin provides tools to help readers better understand themselves, and presents a clear, practical menu of strategies so readers can take an individualized approach. She tackles each strategy herself, and in doing so shows us the importance of knowing ourselves, and our own habit-tendencies. Armed with self-knowledge, we can pursue the habits in ways that will truly work for us, not against us. Going to the gym can be as easy, effortless, and automatic as putting on a seatbelt. We can file expense reports, take time for fun, or pass up that piece of carrot cake without having to decide. With foundation of good habits, we can build a life that reflects our values and goals.

— Included in Oprah’s Super Soul 100 list

List Price: Price Not Listed
Kindle Edition: Check Amazon for Pricing Digital Only

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