- Decide how serious you are about breaking the habit. In addition to a strong commitment, you'll need time and energy to pay attention to your behavior so that you can change it.
- Keep track of when you do the behavior. Keep a notepad or journal handy.
- Write down when it happens (what is the situation) and what you were thinking and feeling. Writing increases your awareness of when and why you have this habit.
- Read and think about what you write down. What does this habit do for you? Is it a way to deal with feelings of boredom, anxiety, stress, anger?
- Think of what you could do instead of the habit that would be a more positive way to deal with the feelings or situation. Write down some simple alternative behaviors that you could do instead. Pick one you want to practice.
- Try to catch yourself when you find yourself doing the habit and stop yourself as soon as you can. Start the alternative behavior you decided you wanted to do instead.
- Aim to do this once a week and increase the number of times per week over time. The more you practice a new behavior, the more it becomes the new habit.
- Get support from others by letting them know you are working on the habit and telling them what they can do to help.
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- Be patient with yourself. Habits are so automatic and unconscious we don't realize we are doing it until we are already doing it!
- Be kind to yourself. Beating yourself up is another bad habit to be broken.
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