Breaking Free from Bad Habits: A Guide to Change
Overcoming a bad habit can often feel like an insurmountable challenge. Just when you believe you’ve successfully put it behind you, an unexpected craving emerges, threatening to unravel your hard-won progress. However, it is crucial to remember that you are not alone in this struggle.
Research indicates that altering a habit is a gradual process. A pivotal study conducted in 2009 by University College London revealed that the time required to change a habit can range from 18 to 254 days, with an average duration of 66 days needed to rewire your behavior and liberate yourself from detrimental patterns. While the journey may be difficult, it is certainly achievable.
“First, it’s essential to clarify what constitutes a bad habit,” explains William Porter, co-author of This Naked Mind. “A bad habit is anything that leads to negative consequences—whether for your health, social life, or overall well-being—especially if part of you desires to quit. If you experience feelings of guilt or regret afterward, it’s worth examining and considering whether it’s time to make a change.”
1. Understand the Underlying Causes
“Different bad habits require tailored strategies for change. Take smoking, for instance. Many smoke because they enjoy the sensation, but comprehending the chemical, physiological, and psychological factors involved can help diminish that desire. Nicotine acts as a potent stimulant that does not genuinely relax us; instead, it exacerbates feelings of anxiety and tension, elevating heart rate and blood pressure, which can leave us feeling drained. Additionally, smoking poses significant health risks, including cancer.
On the other hand, smartphone usage represents a different kind of habit. As social beings, we naturally seek mental stimulation, and in today’s fast-paced world, our smartphones provide the easiest escape. We often reach for our devices out of boredom or as a means to escape unpleasant feelings. Understanding the reasons behind your habit is the first crucial step toward breaking free from it.
2. Reframe the Withdrawal Experience
“Physical withdrawal is an integral part of the quitting journey. The moment you extinguish your last cigarette, exhale your final vape, sip your last drink, or close your social media app, you have already accomplished the physical aspect of quitting. However, withdrawal symptoms will soon follow. Rather than fearing them, view these sensations as signs of recovery. Anticipate and prepare for them, reminding yourself that they are steps toward liberation.
3. Plan Your Daily Activities
“Effective planning is vital for success. If you are eliminating alcohol, for example, and typically enjoy a drink in the evenings, consider what alternative activities you can engage in. Strategizing ahead can help you avoid tempting situations—be it skipping after-work drinks for a period or choosing a different route home to steer clear of stores that entice you to spend. The more thoroughly you prepare, the easier it becomes to adhere to your goals. If necessary, jotting down your daily plans in advance can serve as an invaluable tool.
4. Utilize Distractions
“Healthy coping mechanisms are crucial. Some situations are unavoidable—such as attending a wedding while abstaining from alcohol or encountering social media while commuting. When faced with these scenarios, redirect your focus toward positive distractions to shift your mindset. This could involve taking a walk, listening to music, or reaching out to a friend. Discover what works best for you and use it to maintain your commitment to your goals.
5. Visualize Your Future Self
“Imagine how much better you will feel in a week or two. Picture yourself feeling fitter, stronger, and more confident once you’ve broken the habit, or envision the financial savings you’ll accumulate. When you quit smoking, vaping, or drinking, recognize that a healthier body paves the way for a healthier mind. As your energy levels improve and your heart rate and blood pressure normalize within just a few days, you’ll find yourself feeling happier and more vibrant than ever. The same principle applies to reducing social media use: if it disrupts your sleep and leaves you feeling drained, look forward to reclaiming your vitality.
6. Don’t Dwell on Cravings
“Cravings are a natural part of the process. Human thoughts are inherently unstable, and urges will inevitably surface. These cravings can be powerful enough to entice you into rationalizing a relapse. It’s vital to remember that you can manage these impulses with a solid plan in place. Whenever thoughts of reverting to old habits arise, counter them with affirmations like, ‘I am fortunate to be free from that burden.’ Avoid lingering on these thoughts or reconsidering your decision to quit—focus instead on the negative aspects of the habit you wish to escape. Celebrate your victory in choosing not to return to old patterns.
7. Cultivate Enjoyable New Habits
“The most effective way to establish positive habits is to derive joy from them. If you aim to quit coffee, replace your morning routine with something that uplifts you—such as a stroll in the sunshine or indulging in a book at the park. This principle also applies to dietary changes. Instead of succumbing to unhealthy fast food that leaves you feeling sluggish, opt for wholesome meals that are not only nutritious but also delicious. Explore flavorful dishes that excite your palate, rather than settling for bland options. Replacing modern distractions with simpler forms of mental engagement can yield gratifying results.
8. Learn from Relapses
“If you experience a setback, remember that you are not alone. It’s essential to reflect on what led you to relapse and what insights you gained from the experience. For instance, if you craved a cigarette out of stress or boredom, assess whether that temporary relief was worth it or if it ultimately made you feel worse. Consider how you will approach similar situations differently in the future. Forgive yourself, strategize, and move forward with renewed determination.
This Naked Mind: Nicotine by William Porter and Annie Grace is available now (HarperCollins, £10.99).
