Do you have a particular bad habit that either causes you, or other people pain? Ruins your health? Interferes with your school work and study? Costs money? Or is generally a waste of time? You are not alone. We all have bad habits that we want to break, and what better time of year to try and break them than early in the new year!
Habits are really just behaviours which have become automatic to you. But, they can be changed. All you need is a bit of much needed patience and persistence….a journal or notebook and a pen. Follow our steps to freedom from your bad habit and good luck!
Step 1
You must decide how serious you are about breaking the
habit. You will need a strong commitment, time, and energy to pay attention
to your behaviour if you want to change it.
Step 2
Using your notebook or journal, write down when you do this particular behaviour and keep track of your habit. Write down exactly when it happens and what situation you are in when it happens. What are you usually thinking and feeling when it happens? Writing notes down actually increases your awareness of when and why you have this habit.
Step 3
Read and think about what you have written down. Determine what the habit really does for you. Do you think it helps you deal with feelings of boredom, loneliness, excitement, stress, anger?
Step 4
Think of some simple, different behaviours that you could do instead of the habit. Think of things you could do which could be a more positive way of dealing with your feelings, or an uncomfortable or challenging situation. Choose one and practise it. Write down notes to yourself about you felt doing this new behaviour and how it did, or didn't, work for you. Choose another new behaviour and practise that one too.
Step 5
Pay close attention to yourself, and when you find yourself doing the habit, stop yourself immediately. Start the alternative behaviour you have decided on and do it instead.
Step 6
Try to practise this once a week and increase the number of times per week. The more you practice a new behaviour, the more it becomes the new habit.
Step 7
Ask your friends and family to support you. Let them know you are working on the habit and they may be able to help you through it.
- Be patient with yourself. Habits are actions we have learned over some time and are now automatic. We don't even realize we are doing it until we are already doing it!
- Be kind to yourself. Beating yourself up is just another bad habit you will need to kick. If you fall down, get up again and keep going, sooner or later, you'll find success.
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