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Last Updated on February 19, 2019

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

The cycle of bad habits is what keeps us living small and stops us from reaching our true potential. Breaking a bad habit isn’t as hard as it seems; despite being a CEO of a company and raising two children, I still managed to break 3 bad habits I had within 2 months. Yes, that’s quitting one habit in less than 21 days.

I took steps to eliminate them one at a time. Habits such as drinking Coke every day, slouching when sitting and not having a consistent exercise routine.

So how did I break these habits? I used the Control Alternate Delete Method (Ctrl Alt Del).

What is this method and why is it so effective? Read on to find out how to break bad habits with this unique method.

How to break bad habits with the Control Alternate Delete Method

    We all notice on some level what our bad habits are. A lot of the time we choose to ignore the negative ways these impact us.

    For me, I was sitting most of the day in front of my computer at work in a slouching position. I drank Coke every single day in an attempt to stay awake. I put off any kind of exercise regime because I felt that it was better to just relax and have fun after a whole day of work. As a result, I was leading a really unhealthy lifestyle suffering from weight gain and back pain.

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    I needed to make a change.

    I started to read books about building habits such as The Power of Habit by Charles Duhigg, The One Thing by Gary W. Keller and Jay Papasan, and The Now Habit by Neil Fiore. After reading all these books, I’ve come up with my own method to quit bad habits — The Ctrl Alt Del Method.

    I started by focusing on just one bad habit, the first one being the sheer amount of Coke I was consuming each day.

    Every day I applied the Ctrl Alt Del Method and after two weeks, not only did I stop drinking Coke every day (I only drank one can in 2 weeks), but I started the better habit of drinking 8 glasses of water every day instead.

    After eliminating one bad habit, I moved on to the other two with this same method and a month later I was:

    • Hitting the gym twice a week.
    • Improving my sitting posture, not only at the office but also at home and everywhere else, improving my back pain.
    • Gaining core muscle which improved my back pain as well.
    • Losing fat around my waist which went from 36″ (considered obese level) to 32″ (normal level).

    If I can improve my life using this method, then so can you. Using this structure to eliminate your bad habits will increase your success and replace your bad habits with more positive ones.

    Control: Master your desire

      Identify your triggers

      Bad habits such as drinking alcohol, smoking and snacking too much trigger the release of dopamine, a feel-good chemical in the brain.[1] Although you might not like the end result, they give you a positive outcome in the moment. This is pure psychology.

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      It’s important to identify what is triggering you to continually act out your bad habit. This isn’t always an easy step because our habits have been built up over a long period of time.

      If you need help in identifying your triggers, here’s a list of common bad habits and their triggers: 13 Bad Habits You Need to Quit Right Away

      Self-reflect

      To help you work out your triggers, do a bit of self-reflection. Ask yourself questions such as:

      • What comfort are you getting from this habit?
      • Why do you need comfort?

      For example, I chose to drink coke because it tasted good and it made me feel good when I was stressed. I slouched only when I sat for too long working on my desk and started to feel tired. I skipped exercises because every day after work I felt I already did enough works and didn’t want to work out.

      If you choose to eat fast food every night, you’re probably telling yourself you’re too busy to cook. But ask yourself why? What are your priorities?

      Maybe you have a lack of self-worth that means you don’t have the self-love to want to look after your health. Perhaps it’s a sign you’re not making enough time for important routines like shopping and creating a healthy meal yourself. Maybe you’ve always had a belief that you’re a bad cook.

      Write a diary

      Write down your thoughts and feelings around this bad habit. Writing things down forces the brain to think harder.[2] This helps you to find the source to your stress or limiting negative beliefs.

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      Alternate: Find a replacement

        Find a positive alternative habit

        Once you think you’ve discovered your trigger, try to find a similar but healthy option. This is where I replaced Coke with lemon water; slouching with simply taking a walk and stretching my back every hour; and chilling at home after work with workout exercises that I actually found fun.

        You could decide to walk to the office instead of driving or getting off the bus earlier to walk. You could switch to a healthier breakfast cereal instead of grabbing a sugary snack when you head out of the door.

        By doing this, you aren’t getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.

        Create a defence plan

        Everyone has moments of weakness and that want to revert back to the bad habit will rear its ugly head. This is where a plan can help counteract these moments.

        Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book. If you’re a starter for an exercise routine, like me, get someone to do it with you to keep you accountable.

        Decide on something you will do once you feel triggered to go back to your old habit. Repeating these positive alternative habits consistently will help wire your brain to see them as your normal new habit over time.

        Delete: Remove temptations

          Remove stuff that reminds you of the bad habit

          Getting rid of anything that reminds you of your bad habit is essential. For example, I got rid of coke in my office and at home and replaced my usual office chair with an exercise ball. It makes it much easier to stop slipping back in a weak moment.

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          Avoid all kinds of temptations

          In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don’t go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks, don’t drive past that fast food joint but find an alternative route instead, say no more often to the friend you know will get you drunk again this weekend.

          It’s all about not putting yourself in the situation where you’re in danger of relapsing.

          Conclusion

          The Control Alternate Delete Method uses the right steps you need to overcome your need to indulge in your bad habits. Working with your core psychology, emotions and feelings behind your actions is what makes this method effective and easy to apply to all bad habits you have.

          Bad habits are easy to form and making changes can seem difficult but remember that it’s all about consistency and repetition.

          Start using the Control Alternate Delete Method today and you can stop a bad habit permanently.

          What bad habit do you want to put a stop to once and for all? You must set aside time and pick one bad habit to focus on. Start using the steps to increase and maintain more positivity in your life moving forward.

          More Resources About Changing Habits

          Featured photo credit: Picjumbo via picjumbo.com

          Reference

          More by this author

          Leon Ho

          Founder & CEO of Lifehack

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          Last Updated on October 16, 2019

          Invaluable Lessons You Can Learn From Your Mistakes

          Invaluable Lessons You Can Learn From Your Mistakes

          Do you like making mistakes?

          I certainly don’t.

          Making mistakes is inevitable. Wouldn’t it be wonderful if we could be at ease with them?

          Perhaps there is a way to think of them differently and see their benefits.

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          Why Mistakes Feel Dangerous

          Mistakes often feel dangerous. Throughout human history, our errors have often been treated as dangerous for a variety of reasons:

          • Our vulnerability. We have limited and fragile support systems. When those systems fail, people often lose their lives.
          • Real dangers. Nature can be dangerous, and making mistakes can put us at the mercy of nature and its animal residents seeking a meal.
          • Ignorance. Many cultures scapegoats someone whenever there is a failure of some kind. Scapegoating can be serious and deadly.
          • Order. Many societies punish those who do not conform to the prevailing orthodoxy and treat difference and non-conformity as a mistake. Even our brains flash an error message whenever we go against prevailing social norms.

          We have a history of handling mistakes and failure in an unpleasant way. Since each of us carries our human history with us, it can be a challenge to overcome the fear of making mistakes.

          If we can embrace the reality of mistakes, we can free ourselves to be more creative in our lives and dig up some interesting insights.

          Why We Can’t Avoid Making Mistakes

          Many people operate under the notion that making mistakes is an aberration, a mistake if you will. You can call it perfectionism but it is a more substantial problem. It is really a demand for order and continuity.

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          When we think we can eliminate mistakes, we are often working from a perspective that sees the world as a fixed place. The world, however, is not so obliging. Like it or not, the world, and everything in it, is constantly changing.

          Change is more constant and pervasive than we can see with our own eyes which is why we often miss it. Our bodies are constantly changing. The natural conditions of the earth change constantly as well. Everything, including economic and cultural systems have life cycles. Everything is in a constant state of flux.

          We cannot see all of the changes going on around us since rates of change vary. Unfortunately, when we try to create a feeling of certainty and solidity in our lives or operate from the illusion of stability and order, we are fighting reality and our natural evolution which is built on adapting to change.

          It is better to continually bend into this reality rather than fight every change we experience. Fighting it can cause us to make more mistakes. Finding the benefits in change can be useful and help us minimize unnecessary mistakes.

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          Lessons Learned from Making Mistakes

          Life has so many uncertainties and variables that mistakes are inevitable. Fortunately, there are many things you can learn from making mistakes.

          Here is a list of ways to harness the mistakes you make for your benefit.

          1. Point us to something we did not know.
          2. Reveal a nuance we missed.
          3. Deepen our knowledge.
          4. Tell us something about our skill levels.
          5. Help us see what matters and what does not.
          6. Inform us more about our values.
          7. Teach us more about others.
          8. Let us recognize changing circumstances.
          9. Show us when someone else has changed.
          10. Keep us connected to what works and what doesn’t work.
          11. Remind us of our humanity.
          12. Spur us to want to better work which helps us all.
          13. Promote compassion for ourselves and others.
          14. Teach us to value forgiveness.
          15. Help us to pace ourselves better.
          16. Invite us to better choices.
          17. Can teach us how to experiment.
          18. Can reveal a new insight.
          19. Can suggest new options we had not considered.
          20. Can serve as a warning.
          21. Show us hidden fault lines in our lives which can lead us to more productive arrangements.
          22. Point out structural problems in our lives.
          23. Prompt us to learn more about ourselves.
          24. Remind us how we are like others.
          25. Make us more humble.
          26. Help us rectify injustices in our lives.
          27. Show us where to create more balance in our lives.
          28. Tell us when the time to move on has occurred.
          29. Reveal where our passion is and where it is not.
          30. Expose our true feelings.
          31. Bring out problems in a relationship.
          32. Can be a red flag for our misjudgments.
          33. Point us in a more creative direction.
          34. Show us when we are not listening.
          35. Wake us up to our authentic selves.
          36. Can create distance with someone else.
          37. Slow us down when we need to.
          38. Can hasten change.
          39. Reveal our blind spots.
          40. Are the invisible made visible.

          Reframe Reality to Handle Mistakes More Easily

          The secret to handling mistakes is to:

          • Expect them as part of the process of growth and development.
          • Have an experimental mindset.
          • Think in evolutional rather than fixed terms.

          When we accept change as the natural structure of the world, our vulnerability and humanness lets us work with the ebb and flow of life.

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          When we recognize the inevitability of mistakes as part of the ongoing experiment which life is, then we can relax more. In doing so we may make fewer of them.

          It also helps to keep in mind that trial and error is an organic natural way of living. It is how we have evolved over time. It is better to be with our natural evolution than to fight it and make life harder.

          When we adopt an evolutional mindset and see ourselves as part of the ongoing human experiment, we can appreciate that all that has been built up over time which includes the many mistakes our ancestors have made over thousands of years. Each one of us today is a part of that human tradition of learning and experimenting,

          Mistakes are part of the trial and error, experimental nature of life. The more you adopt the experimental, evolutional frame, the easier it becomes to handle mistakes.

          Handling mistakes well can help you relax and enjoy all aspects of life more.

          More About Success and Failures

          Featured photo credit: Sarah Kilian via unsplash.com

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