Day Twenty-nine’s Challenge:
Eliminate a bad habit.
We all have them: bad habits. Whether it’s smoking or biting our fingernails or leaving all the lights on when exiting a room – there is inevitably something which can be classified as a bad habit. So today’s challenge is two-fold: identify that bad habit and resolve to be rid of it.
Now there are numerous ways to rid yourself of a bad habit, and my favorite is to replace it with a healthier, more empowering good habit. And I’m not going to lie to you – some habits will be easier to replace than others. How does one go about doing that? One step at a time!
6 Steps to Replacing a Bad Habit
Step 1: Write down WHY you want to quit that habit. Yes, you need a reason, and not just because so-and-so said you should. The reason YOU want to quit. Maybe you want to quit smoking because you want to be able to attend your 2 year old granddaughter’s high school graduation. Or you want to attend your next high school reunion looking fit and healthy instead of pushing a walker, so you want to quit eating poorly. It doesn’t matter the reason – and it can be petty or noble, but you must have a reason that matters to YOU.
Step 2: Know there will be times you’ll want to give up but commit to work through those and not give up. It’s idealistic to think that a bad habit, especially if it’s one that’s been a part of your life for a long time is going to be easy peasy to change. It won’t. It may not be as hard as you think (or it could be harder). Either way, know that this will be a challenge you are ready to take on and don’t be too hard on yourself if you slip up now and again. You can do this!
Step 3: Find a tough love partner, more commonly referred to as an accountability partner or coach. This can be a friend or colleague, but be sure that they are willing to practice tough love: be supportive but firm with you on your journey to break the habit. You can also hire an accountability coach (like, ahem, me).
Step 4: Figure out what triggers your bad habit. And it’s not just “habit.” If the first thing you do in the morning is grab a can of soda because you crave sugar, then it’s time to figure out WHY you are craving sugar. Make a list. What are you doing, where are you, and what’s happening when you feel the need to [insert bad habit]. You might be surprised at what ties it all together.
Step 5: Plan a replacement habit. Make sure it’s something that will promote your health and happiness. Don’t replace smoking with eating cookies. Tempting, but not the outcome you’re looking for! Try to replace an unhealthy habit with a healthy one. Good-bye smoking or fried foods, hello walking or more veggies. A nervous habit, like nail biting, can be replaced with a relaxing habit, like meditation or breathing exercises. If you focus more on creating this new, good habit and less on getting rid of the old, bad habit, you’ll be more successful in accomplishing both.
Step 6: Set a time line and goals and don’t forget to reward yourself!
Need help with any of these steps? Drop me a line and we can set up a time to talk!
Related articles:
The Quickstart Guide to Quitting a Bad Habit
Previous Day’s Challenge: Visualize Next Day’s Challenge: Final Reflection
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