Knowing what triggers the habit you want to break, what routine follows and what reward your brain is seeking can provide you with a roadmap to changing unhelpful habits. Here are seven actionable steps to help you understand the habit loop and build a healthier, happier life:
1. Set clear goals
What does success look like to you? Define it. Use mindfulness techniques to help set goals that are specific, measurable, achievable, relevant and time-bound (SMART). Once you set SMART goals, this knowledge can be used to replace unhelpful habits with more positive habits that can help you achieve your goals.
2. Identify what triggers your habit
Spot the cues that kickstart your habit. These triggers might include frustration, emotional stress, suppressing your feelings or work anxiety. Knowing which triggers set off the habitual routine is the first step to changing it or structuring your daily routine to avoid your triggers as best as you can.
3. Engage in mindfulness activities
Practice mindfulness to tune into your triggers as they arise. Mindfulness helps in creating a pause to notice how you’re feeling before falling into the habitual routine for temporary relief.
4. Have a replacement habit strategy
Practice replacing the undesired habit with a positive action that provides a similar reward. Mindful routines can have a big impact in rerouting your self-soothing practices, which may help break the habit once and for all. Replacing an unhealthy habit with a healthy habit that you enjoy can help continue to motivate you. Try going for a walk instead of engaging in the habit you’re trying to break.
5. Reduce your habit gradually over time
You may feel inclined to quit the habit entirely, but a gradual reduction of the habit is more likely to help you break the habit entirely in the long-term. Take baby steps when it comes to breaking a habit. Not only does it make the habit-breaking process more manageable, but it allows you to experience reward along the way as you accomplish smaller milestones.
6. Seek social support
Share your goals with those that you care about, as they are a vital element in your success breathing a habit. Supportive friends and family can provide the extra encouragement needed on tough days.
7. Create a reward system to boost your chances of breaking your habit
Reward yourself with healthier alternatives when you make progress on your habit-breaking journey and apply what you’ve learned about replacing old patterns with positive reinforcement.
