How to Break a Bad Habit

Breaking a bad habit takes a mixture of awareness, strategy, and persistence. First, identify what triggers the habit. Then, identify what reward you get from it.

For example, for a smoker a trigger could be stress. Relaxation is what is felt after smoking. What you must do is replace the bad habit with a healthier one that gives a similar reward. Instead of smoking, try deep breathing or chewing gum.

It is also helpful to make the bad habit harder to do. Don’t buy the cigarettes. Start small by cutting out one and replacing it with something healthier. Track your progress.

Plan your response to triggers. For example, plan to go for a walk if you feel stressed.

Be sure to practice self-compassion. You’ll slip up sometimes but get back on track quickly without guilt.