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10 Ways To Take Control And Quit Your Bad Habits

10 Ways To Take Control And Quit Your Bad Habits

“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?

Start here.

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.”

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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.

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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.

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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.

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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.

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Published on July 22, 2019

The Secret to Success Is Failure

The Secret to Success Is Failure

You see a job that you’d love to do; and, you decide to go for it.

You submit your application, and then are pleased to find a few days later that you’re invited for an interview. This goes well, and you begin to have quiet optimism that a job offer will be coming your way soon…

It doesn’t.

Instead, you receive a letter saying thank you — but, they’ve decided to go with another candidate.

At this point, you could allow yourself to feel defeated, sad, and perhaps even a little angry. These are normal responses to bad news. Yet, it’s not wise to let them fester and disrupt your goals. Successful people don’t let failures kill their dreams.

Sure, they might temporarily feel deflated. But, very quickly, they pick themselves back up again and begin planning their next steps towards success.

How about you? Do you currently feel embarrassed or guilty about failing?

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Don’t worry if you do, as most of us have been programmed since childhood to see failure as a bad thing. Yet, as I’m going to show you in the next few minutes, this programming is dead wrong — failure is actually an essential part of success.

Don’t Be Tempted by Perfection

The first thing I want you to think about is this:

Resisting failure is, at its core, seeking perfection. And, perfection doesn’t exist.

That’s why perfectionists are also likely to be chronic procrastinators.

As Psychology Today noted in their article Pitfalls of Perfectionism, people who constantly seek for perfection stop themselves from engaging in challenging experiences.[1] That’s because these perfectionists are less creative and innovative than the average person — plus they’re less likely to take risks. Add these factors together, and you have someone who is overly focused on their own performance and is always quick to defend themselves. Unfortunately, these traits prevent them from having the necessary focus when it comes to learning new tasks.

Let me be clear: Striving for perfection is not the same as striving for excellence.

The former is a fool’s quest for the unattainable; while the latter is really just about doing our very best (which we can all obtain).

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And, there’s another problem that perfectionists have to deal with. Namely, when they fail to reach their ideal, they feel dejected and defeated. And — as you can imagine — repeat this often enough, and these people can end up feeling bitter and depressed about their lives.

So, forget about seeking perfection, and instead, focus on always doing your very best.

Why Failure Is Good

I recently came across a Forbes article Failing Your Way To Success: Why Failure Is A Crucial Ingredient For Success[2] that helped explain why most people are opposed to failure.

The article referenced the work of two world-renowned psychologists (Daniel Kahneman and Amos Tversky), who were awarded a Nobel Prize for their work. They discovered something very interesting: the effect of a loss is twice as great as the gain from a win.

Have you ever thought about that before?

What it means is that failure has a far greater negative impact on us than the positive impact of an equivalent win. It’s no wonder then that most people are afraid to fail.

And, here’s where it gets interesting…

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Amazon (which along with Apple, Facebook and Google, is considered one of the Big Four technology companies) has a culture that is tolerant of failure. And Jeff Bezos — Amazon’s founder and CEO — believes that this culture is one of the main reasons for the company’s big achievements over the last 25 years. In a letter to shareholders, he said:

“Failure comes part and parcel with invention. It’s not optional. We understand that and believe in failing early and iterating until we get it right.” 

The truth is, failure can open up a world of exciting opportunities for you.

How does it do this?

By constantly showing you new avenues to travel on. And, by helping you learn from your mistakes — so you can be better next time around. It also helps you identify what’s not working for your life, and what is.

So instead of seeing something as detrimental to success, you should see it as a tool FOR success. A tool that will help you to continually refine your journey in life.

If you still need some convincing that the secret to success is failure, then take a look at the following excerpts from our article 10 Famous Failures to Success Stories That Will Inspire You to Carry On:

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• J.K. Rowling encountered a catalog of failures shortly after graduating from college, including: being jobless, the breakdown of her marriage, and living as a lone parent. However, instead of giving up on life, she used these failures to propel her to write the Harry Potter fantasy series — the best-selling book series in history.

• Walt Disney didn’t have an easy start either. He dropped out of school at a young age in a failed attempt to join the army. Later, one of his early business ventures, Laugh-o-Gram Studios, went bankrupt. He was also fired from a Missouri newspaper for “not being creative enough.” (Yes, you read that correctly.) Was he defeated by these failures? Just ask Mickey Mouse.

• Michael Jordan had this to say about the power of failure: “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

Embrace Failure, and Prepare for Success

I hope this has been an eye-opener for you.

Failure has long been branded a leper; but in reality, it’s a healthy, essential component of success.

The trick of course is to develop the mindset of a winner. Someone who sees failures as stepping stones to success — and defeats as important learning experiences.

So, are you ready to embrace your failures and take the proud road to success?

I sincerely hope so.

Featured photo credit: Bruce Mars via unsplash.com

Reference

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