Bad habits are called “bad” for a reason. Not only are they a waste of time and energy, they can often prevent us from achieving goals and may harm both our physical and mental wellbeing. So why do we succumb to them?
James Clear, bestselling author of the book Atomic Habits, says that “most of the time, bad habits are simply a way of dealing with stress and boredom. Everything from biting your nails to overspending on a shopping spree to drinking every weekend to wasting time on the internet can be a simple response to stress and boredom.”
Since it may not always be possible to completely eliminate stress and boredom, a better approach is to find good habits to replace your bad habits. This way, Clear explains, you can “plan ahead of time for how you will respond when you feel triggered”.
Mind Tools, a personal effectiveness learning platform, offers these five tips for overcoming bad habits and creating good ones:
- “Create a plan” For example, should you feel like shopping online because you are bored, try tidying a part of the room you are in instead, or go for a walk around the block.
- “Put obstacles between you and your bad habit” If you find yourself looking at your phone too often, disable apps that may be distracting – then pick up a book and read 10 pages.
- “Involve others” and be selective of your company Trying to quit smoking or eat healthier? Share your goals with family, friends and colleagues, they can help you stay accountable. Also, try to avoid people and places that may trigger your bad habit.
- “Reward positive behaviour” Since you won’t be getting the endorphins provided by the habit you’re trying to kick, acknowledging your efforts and celebrating achievements with positive rewards, such as ordering a new pair of trainers if you’re working toward becoming fitter, can help you to feel good about yourself.
- “Don’t be too hard on yourself if you slip up” Keep in mind the proverb that “habits that took years to build do not take a year to change.” Be patient with yourself, try your best and if need be, go back to the drawing board. Acknowledging what other good habits you have, or bad habits you’ve previously overcome, might also help you to stay motivated.
References:
Brewer. J. (2019) The Science Behind Bad Habits, and How to Break Them. Available at Psychology Today [online] https://www.psychologytoday.com/za/blog/the-craving-mind/201908/the-science-behind-bad-habits-and-how-break-them
Clear. J. How to Break a Bad Habit (and Replace It With a Good One). Available at Lifehack.org https://www.lifehack.org/358957/how-break-bad-habit-and-replace-with-good-one
Khan. B. (2016) Breaking bad habits. Available at Mind Tools [online] https://www.mindtools.com/blog/breaking-bad-habits/
Wilding. M. Want to Break a Bad Habit? Science Says Do These 4 Things. Available at INC [online] https://www.inc.com/melody-wilding/psychology-says-this-is-how-you-change-a-bad-habit-for-good.html