We all have a vice that even the most nonchalant person considers ‘bad’. How to break a bad habit is not an easy task. Many bad habits are formed over years, have been part of one’s daily lifestyle, and enjoyable. Ending an enjoyable, daily part of your life takes more than recognizing that it is not good for you. It’s much more than knowing it’s unhealthy, but as G.I. Joe says, “Knowing is half the battle”. It’s time to take a look at the other half.

Stopping Cold Turkey

This method is certainly the simplest way to end a bad habit. It’s the anti-Nike motto. “Just Don’t Do It”... simple, right? There is no better way to not do something than to, well, not doit. That being said, it can be the most difficult to accomplish for some. Habits are formed over long periods of time to the point that your brain is set on cruise control driving the behavior. A behavior loop is created by learning the behavior, repeating it to the point of cruise control, and receiving a sense of enjoyment or ease from the behavior. When a habitual behavior is unhealthy and you attempt to break the loop, cold turkey can work for some but not for others.

Self-Awareness

If cold turkey isn’t the method for you, there are other steps to take. You’ve already recognized the bad habit. You’ve already decided you want to stop it or change it. Now it’s time to understand your cues for behaving badly. A good example of a habit people attempt to stop is smoking. Outside of the physiological addiction, there are triggers to the behavior one can control. Anytime the need to light up presents itself, be aware of those triggers and take note of them. The same goes for behaviors you want to change versus stopping altogether. Eating healthy is a common behavior change. Unlike the smoking example, you have to eat. Stop to take note of your choices when mealtime comes around. Self-awareness comes in two main forms, understanding triggers to a behavior and stopping to make better decisions when those moments present themselves. 

Reward Evaluation 

Habits, particularly bad habits, tend to come with some kind of reward. Sometimes it’s a pleasurable thing and other times it is a convenience. Going back to the common eating habit challenge, some things simply taste great but aren’t good for the body when eaten daily. It could also be a convenience reward such as fast food or a ‘gas station lunch’. Taking time to evaluate those rewards and honestly weighing the value of them is important. Is the unhealthy, bad habit worth what comes from it?  

Reward Changes

Rewards with habits are second nature. You may not realize that your behavior results in some kind of reward, whether it be pleasure or convenience. When you are ready to stop or change a habit and decide that the rewards from that habit are not worth it, find replacements. Keeping the same examples going, with smoking you can decide to go for a short walk during the time you’d normally take a smoke break. A short walk can be relaxing and ‘get the blood flowing’. With eating, seek out foods you know you find tasty AND are healthy. The message here is the rewards that come with behavior will need changing as well. Taking time to seek rewards you find enjoyable then designing your behavior around those rewards is another way to stop or change a habit.

Whether cold turkey or step by step, changing behavior takes a lot of mental and emotional work. The brief discussion above offers some examples and understanding on how to approach a bad habit. This doesn’t mean you must do it alone. Seeking out help, professional or social, will also benefit your transition to healthier habits.