“Successful people are simply those with successful habits.” Brian Tracy
Bad habits are hard to break. They’re deeply ingrained into your subconscious because of behavior you learn and repeat over time. So how do you “unlearn” them and finally quit those bad habits once and for all?
Identify what triggers the bad habits.
Research tells us that one of the most effective ways to control bad habits is to be aware of your triggers for potential slip-ups and vigilantly monitor those triggers. Have a response ready to combat these triggers when they pop up, and make sure the response is framed in an assertive manner.
For example, “I do not drink soda” or “I will pass on dessert.”Advertising
They’re surprisingly effective.
Avoid situations where you know there will be triggers.
You’re probably well aware of the situations that are going to trigger your bad habits. Maybe you want to quit smoking and you know you smoke more when you go out drinking with your buddies. Or you eat fairly healthy at home but know you’ll splurge when you go out to eat.
As hard as it may sound, don’t put yourself in these types of situations where you know you’ll trigger a bad habit. You can still go out with your friends or go to dinner, but have a clear intention of what you’re not going to do and stick with it.
Replace bad habits with good ones.
Here’s an idea: every time you get the craving for a cigarette, eat a mini-carrot instead. Or every time you see the creme brulee on the menu, ask for a cup of fruit. Of course it’s infinitely more difficult than it sounds. Habits take time, persistence, and patience. You need to make a commitment and find ways to stick with it (more on that to come).
Start small, and repeat your good behaviors as much as possible and they’ll eventually turn into habits.Advertising
Anticipate failure and plan for success.
Failure is inevitable, especially when you’re trying to quit your bad habits. When you slip, accept it and move on. But learn from your mistakes. View every failure as an opportunity for growth.
Let’s say you’re spending time with your family over the holidays and you know you won’t be able to resist your mom’s amazing apple pie. Set your plan in motion in advance. Offer to cook a healthy side dish. Commit to splitting a piece of pie with someone else.
A little foresight goes a long way.
Make tiny changes.
Stanford behavioral psychological BJ Fogg recommends a “tiny habits” approach to turning bad habits into good ones. His premise is simple:
1. Start small. For example, if you want to exercise more, do two pushups a day.Advertising
2. Link the new behavior to an existing spot in your routine. For example, do two pushups every day as soon as you wake up.
3. Repeat the behavior every day until it becomes a habit. You’ll find yourself naturally progressing and doing more pushups each week.
Make a commitment.
Commitment is a proven psychological principle that can help you quit your bad habit. In his book Influence: The Psychology of Persuasion, Dr. Robert Cialdini says that people who make a firm commitment to do something are more likely to stick with that goal.
Tell your friends.
This is a common strategy that weight loss clinics employ. They require their clients to write down their weight loss goals and show it to friends, family, and colleagues. Why?
Because it works.
Telling about people about your commitment to quit your bad habits puts pressure on you to stick with the commitment. It helps hold you accountable during times you want to give up.Advertising
Keep a journal.
Research proves that there’s a significant association between self-monitoring and positive health outcomes. In other words, keeping a journal to track your progress can help you increase your odds of turning a bad habit into a good one.
Ask for help when you need it.
As much as you might try to go about it alone, you’re going to have a much easier time ditching a bad habit if you have the support of the people you love. Don’t be afraid to ask for help. When you slip, it’s okay to call a friend and talk about it. If you know friends who have quit the same bad habit you’re looking to get rid of, ask them how they did it, and seek their advice when you get stressed.
Focus on your plan more than the end goal.
Too many of us are outcome-focused. We want immediate results and get blinded by the end goal.
Instead, focus on the journey. Form a plan to quit bad habits and place your time and attention on your plan and “system”. If your mindset is too focused on achieving your goal by a certain date, you can set yourself up for failure when you don’t accomplish your goal by that deadline.
Build your plan, then focus on small action steps each week to get you closer to where you want to be. This is the most important thing to remember to quit your bad habits and/or achieve your dreams. Stop thinking, start doing.
Last Updated on August 10, 2020
15 Simple Things You Can Do To Turn Your Life Around
Life can be difficult. It can seem like nothing goes your way and the world is against you. The world can be a very cruel and lonely place. But there are things that you can do to begin turning your life around.
Whether you’re in a job you hate, struggling with a loss, or just not on the path you expected, only you hold the key to turning your life around. Here are 15 simple things you can do to turn your life around.
1. Read Daily
Reading lets you escape to a different place within your mind. It can be relaxing and calming. And it helps stimulate brain activity and keeps you sharp.
Reading daily can help you spend time away from the problems of the day and allow you to escape into a world of endless possibilities. Changing your perspective can help you turn around your life, and reading is a great place to start.
Here’re some recommendations: 20 All-Time Best Motivational Books to Inspire You
2. Put Your Goals in Writing
When thoughts are banging around in our heads, they can easily slip away. Walk from one room to another and you forget what you were doing!
Make sure your goals are concrete and written down. This will help you stay accountable to yourself and is the first step in completing your goal. By writing it on a piece of paper, you must put in the thought of how you should word it, what exactly you want to accomplish, and will make you consider if it’s truly worth it.
3. Prune Your Relationships
Too often, relationships can be destructive. This is often looked at through the scope of romantic relationships, but also consider life-long friends, family, and acquaintances. Are the people you spend time with bringing you down? Are they helping you achieve your goals or hindering? It can be difficult, but pruning your relationships can be the quickest catalyst in turning your life around.
4. Make New Friends
Don’t underestimate how a new person or group of friends in your life can change your outlook. Be open to meeting new people, both at work and in your personal life.
5. Get Healthy
When you feel great, good things seem to come your way. Working out helps you feel better about yourself and can help change your outlook on life. Eating right can help you have the energy to do more. Getting healthy can improve your entire outlook on life and help turn your life around.
6. Start Saving
For many, financial struggle can weigh heavy and be the cause of many problems. Without a change of job or career, changing your financial situation will take time and effort. Start saving with each paycheck to help build toward your future. Even if it’s a small amount each check, consistency in saving can help you change your path in the future.
7. Start a Business
Working for others can be tough. You may be underemployed, under-utilized, and under-appreciated. Starting a business can help you take control of your financial future.
Understand that you don’t have to quit your current job to start a business. Find something you love and have skills at and do it in your free time. If you’re in creative services, freelance. If you’re great at carpentry, build tables to sell. If you are a talented painter or crafty, start an Etsy store.
You may find that your side passion business can turn into more. Or, if you have the opportunity and skills, take the plunge and go all in. Working for yourself is challenging, but a great opportunity to change your life.
Here’re some tips for you: How to Start a Small Business with Little to No Money
8. Find Opportunities to Help Others
Helping others can change your outlook and help turn your life around. Changing the way you think about the world can play a part. But helping others can also open up doors you never had available. Being a good person can help you get out of a funk and can be the catalyst for change.
9. Learn a New Skill
When you have more skills, additional opportunities will be presented. If you’re tired of your blue collar job, take classes to learn computer skills. If you’re struggling to move up in your company, find a skill that makes you more valuable. And if you want financial freedom, learn a skill that can help you change your life. Knowledge is power.
10. Stop Watching TV
Watching TV can keep you distracted and take up a lot of time. Cutting out the time you spend watching TV and replacing it with more productive activities can help you accomplish more and stay focused.
11. Listen to Inspirational Content
You can learn much about yourself from others. Find inspirational and educational content that matches your needs and give it a listen. You may find that the advice from others in similar situations can give you the boost you need to change your life.
12. Stop Complaining
Negative thoughts and talk can turn people against you and make your outlook grim. Stop complaining so much and make the best out of your situation.
13. Find or Rekindle Your Passion
Doing what you love can change your entire outlook on life. When you’re doing things you hate, you can be more stressed and make life much harder than it needs to be. Find things you’re passionate about and rekindle the love for what you enjoyed in the past. Doing what you love can turn your life around and make each day more rewarding.
14. Take a Vacation (or Staycation)
Sometimes, hitting the reset button is all it takes to improve your situation. Taking a vacation, or staycation, is a great way to get away from the stress of the daily grind and recharge your battery. A vacation can give you the perspective you need to change your life.
15. Re-evaluate Your Attitude
How you view the world will often reflect in how you treat yourself. Re-evaluate your attitude and ensure that you’re doing all you can to make the most out of every situation. A change in how you view your situation can often be the push that helps you change your life for the better.
More Tips to Help You Change Your Life
- How to Find Your Passion and Live a Fulfilling Life
- 8 Reasons Why Goal Setting Is Important to a Fulfilling Life
- 10 Things You Can Do Now to Change Your Life Forever
Featured photo credit: Conner Ching via unsplash.com