Five Useful Steps to Break Free from Bad Habits
As we enter 2025, many of us struggle to stick to our new year resolutions, most of which are habit related. Developing some semblance of self-discipline to be able to lead a healthier and more fulfilling life can seem next to impossible. But worry not, here’s how psychology can help you take back control of your life and get rid of negative behaviors.
The ancient Greek philosopher and polymath Aristotle could not have explained the human condition better when he said, “We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” But trapped by mundane routines while simultaneously dealing with various life challenges leaves one feeling emotionally, mentally, and physically drained. To achieve goals or excellence can, therefore, be riddled with challenges that often boil down to forming new or eliminating old habits. Our habits are learned, repeated behaviors that require little to no-thought. And these repetitions help conserve mental energy as they do not require much cognitive resources, freeing up the brain to focus on other tasks.
According to theory, all habits are equally hard to break, whether bad or good. But there is debate and uncertainty regarding this assumption in the mental health community. Though the facts remain that it is certainly easier to succumb to habits than to overcome them. And that destroying old habits is relatively more difficult than forming new ones. So, whether it is improving your diet or establishing a better sleep hygiene, your habits are the fundamental blocks that you must focus on changing.
The Habit Loop
Habits become ingrained in our brains in the form of a neurological pattern or loop consisting of three key components: the cue or trigger, the behavior, and the reward. The more we repeat this loop, the stronger the connection between the three becomes. The trigger automatically prompts us to behave a certain way, and this behavior leads to a dopamine release, as the brain’s reward circuit is activated, and you experience a sense of achievement and pleasure.
This entire cyclic process starts to operate without you even having to attention to it, on an unconscious level with the passage of time. Even the worst of habits do not start out as such. They are merely a consequence of continual repetition and initially served some purpose. But the good news is, that thanks to the plasticity of the human brain, we are capable of moving away from old behaviors and thought patterns consciously by creating new neural pathways. Thus, we can avoid being reduced to mere creatures of habit if we intentionally refuse to do so.
Steps to Follow:
Find Your Motivation
Start with taking time to explore the reason/reasons for wanting to change your habit. This initial step is crucial as it helps you stay motivated in the future, even as you hit roadblocks along the way. Make a list of reasons why you want to change and make a second one for why you do not want to. Acknowledging this ambivalence and accepting it will result in clarity and achieving changes that are truly long-lasting.
Identify Your Triggers
Since habitual actions are automatic and impulsive, which we are generally not mindful of, recognizing your tiggers is essential. These triggers can range from emotional states like anxiety, loneliness, and stress, to environmental settings, timings, and even people (those who indulge in the habit with you or encourage it). A single habit can also have multiple triggers. For example, impulsive shopping can be triggered when one is stressed out, or browsing online, or hanging out with a friend who is fond of shopping too.
Create and Implement Your Action Plan
The next step is to build a strategic plan, with realistic expectations and attainable goals. It is best to abstain from an all-or-nothing attitude and set incremental targets that provide you with frequent, small wins. Also, substituting a new behavior in place of the habitual response is the most effective approach to breaking an old habit. Relying solely on willingness and self-control might let you down as they are volatile in nature.
Learn New Coping Mechanisms
Any change brings along a certain degree of discomfort with it. One needs to reinforce the newly introduced habit at regular intervals for it to truly take root. And healthy coping mechanisms will enable you to do so. For example, external or visual reminders like alarms or notifications can aid in keeping you focused on your resolve to change your habitual performance.
Introduce Mindfulness
Gaining popularity as a positive psychological intervention tool, mindfulness can be used in multiple ways for self-care, stress reduction, and to boost mental resilience. It entails being aware of the present moment and observing your feelings, thoughts, and physical sensations without judgement. Thus, empowering us to make choices purposely that align with our goals. Consistently practicing mindfulness has shown to activate the brain’s prefrontal cortex (associated with concentration, planning, and decision making) and it also shrink the right amygdala (associated with fear and negative emotion). Hence, it can efficiently help avoid triggers set off by anxiety, depression, or other mood disorders.
Important aspects of introducing habitual changes are to allow yourself to fail and to be compassionate and kind to yourself. Even though there is no one formula or set time required to form a new habit (as research has arrived at different conclusions, with some studies suggesting a couple of weeks while others a few months), it is extremely essential to remember that the path to success is never a straight line. One must not hesitate in seeking professional help when a bad habit becomes extremely stubborn or interferes with your basic or daily functioning.
We at Panorama Wellness provide a conducive environment as well as certified therapists, who can guide you and aid in your journey of altering your habits and achieving your personal goals with their expertise. I offer in-person and virtual counselling in Langley, BC. You can learn more about me here.
