How to Break Bad Habits and Create a Healthier Routine

Practical Steps to Help Replace Negative Habits with Positive Ones

By following a regular routine, you may get to the point where you don’t even think about what you’re doing. This auto-pilot mode has advantages and disadvantages. It can free the mind to focus on other things, but it can also lead to unhealthy habits, such as overeating, drug or alcohol addiction and other compulsive behaviors. Learning to recognize the triggers can help you break bad habits and foster healthier alternatives.

How to break bad habits

Habits become a normal part of life after repeating the same activity and triggering the part of the brain that recognizes rewards. However, the activity may not always be as rewarding as it seems. For instance, mindlessly snacking on popcorn during a movie or making a beeline to the wine after every long day can lead to food and substance use disorders. Even if the rewarding feeling fades, once the brain becomes hardwired with the routine, it’s harder to resist the craving.

Luckily, there are ways to help break the habit. It takes self-discipline and support. Here’s how to start:

• Avoid temptation. If the habit is food- or drug-related, keep the item out of your home. If you’re drawn to the unhealthy situation as part of a regular routine, switch up your schedule and try a different route.
• Mentally prepare. If it’s hard to avoid temptation, recognize the trigger and visualize how you can resist before the situation arises. Having a plan helps keep you on track. Regular resistance helps strengthen willpower.
• Swap unhealthy behaviors with healthier options. Try new exercises, hobbies and activities to help establish a healthy routine.
• Find support. Ask friends, family and co-workers to support your efforts and lifestyle changes.
• Reward yourself. Give yourself a healthy treat when you’ve achieved a small goal. Now both you and your brain center can benefit from a new routine.

While bad habits may be hard to break, healthier habits can be easy to learn.

How to create good habits

If you’ve ever set a goal to adopt a healthier lifestyle, you know it’s easier said than done. New Year’s resolutions don’t have the best reputation for being kept. But it’s not impossible to make beneficial changes. It’s even easier when you have a plan.

• Set realistic goals. Be honest with yourself on what you can achieve in a certain amount of time. Start small. Write it down. Hold yourself accountable or enlist a partner for support.
• Recognize obstacles. Visualize how to overcome them. Give yourself grace if you slip. Reward yourself for getting back up.
• Track progress. Keep a journal of your journey. It will help keep you focused on your goals, resist procrastination and plan for success.
• Think bigger. If you’ve already reached your goals, keep going! What else can you achieve? A little positive thinking can go a long way.

Creating good habits can be just as easy as creating bad ones. Becoming more aware of regular behaviors can help you establish a routine that benefits your physical and mental well-being.

Source: National Institutes of Health