With all these bad habits we face as well as all the triggers that surround us on daily basis one must add ways in order to try and move forward. We as people always tend to be able to want help and become better instead of wasting away and living with our demons.
1. Substitute Bad Habit:
For starters, you must choose a substitute for that bad habit. It all starts with planning ahead about a response to a stressful situation you might be facing. Preparing for it will lesson the effect it would have on you. That is a way not to ignite the bad habit from taking place in your actions.
What are you going to do when you get the urge to smoke? Substitute it with breathing exercises instead.
What are you going to do when Facebook is calling to you to procrastinate? Substitute it with writing one sentence for work.
Whatever it is and whatever you’re dealing with, you need to have a plan for what you will do instead of your bad habit.
2. Planning Forward:
It does all end on planning forward as much as cutting out as many triggers as possible. If you smoke when you drink, then don’t go to the bar. If you eat cookies when they are in the house, then throw them all away. If the first thing you do when you sit on the couch is pick up the TV remote, then hide the remote in a closet in a different room or ask someone to hide it for you and not tell you where. Make it easier on yourself to break bad habits by avoiding the things that cause them.
Right now, the environment where you have settled and spend your time in makes your bad habit easier and good habits harder. Change your environment and you can change the outcome. Always let the area surrounding you be fresh and not triggering. Turn it to your safe space.
3. Pairing Up:
Join forces with somebody. How often do you try to diet in private? Or maybe you “quit smoking” … but you kept it to yourself? (That way no one will see you fail, right?) the more people know, the people you trust, the more help you get from it.
Instead, pair up with someone and quit together. The two of you can hold each other accountable and celebrate your victories together. Knowing that someone else expects you to be better is a powerful motivator. It also helps you move forward in your own life! Keep specific people in your life, ones who want the same goals and lifestyles. Do all that while cutting out any person you sense could be toxic for you or is the reason your bad habit starts to take place in the first matter.
4. Visualize Success:
When you start imagining yourself succeeding in your plans regardless how small, it gives you enough initiative to want to succeed in real life. See yourself throwing away the cigarettes or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself crushing it, smiling, and enjoying your success. See yourself building a new identity that you chose rather than one you ended up having.
With all that remember that you do not need to be someone else but to be the best version of yourself. It is so often that we assume that to break bad habits, we need to become an entirely new person. The truth is that you already have it in you to be someone without your bad habits. In fact, it’s very unlikely that you had these bad habits all your life. You don’t need to quit smoking, you just need to return to the previous non–smoker that you were. You don’t need to transform into a healthy person, you just need to return to being healthy. Even if it was years ago, you have already lived without this bad habit, which means you can most definitely do it again.
5. Use the word “BUT”:
When using this word, you help yourself overcome negative self–talk. One thing about battling bad habits is that it’s easy to judge yourself for not acting better. If there are one thing humans is guilty off is how unforgiving it can be to oneself compared to others. Every time you slip up or make a mistake, it’s easy to tell yourself how much you suck. It is easy to tear yourself down, but it is very difficult to build yourself back up again.
Whenever that happens, finish the sentence with “but”…
“I’m fat and out of shape, but I could be in shape a few months from now.”
“I’m stupid and nobody respects me, but I’m working to develop a valuable skill.”
“I’m a failure, but everybody fails sometimes.”
As my main man Steve Kamb says, “When you screw up, skip a workout, eat bad foods, or sleep in, it doesn’t make you a bad person. It makes you human. Welcome to the club.”
So rather than beating yourself up over a mistake, plan for it. We all get off track, what separates top performers from everyone else is that they get back on track very quickly. For a handful of strategies that can help you bounce back when you make a mistake, read this article.
Just remember that you are not alone in this!