Overcoming an Unwanted Habit
Well-researched strategies exist for overcoming unwanted habits (procrastination, nail biting, poor eating habits, spending, negative thinking, etc.).
When you logically combine various techniques, you increase your odds of success.
- Understand your triggers—realize what prompts you to engage in your unwanted habit. Keep a diary for a few days. Note what happens the moment before the behavior happens.
- Your goal is to interrupt and replace this trigger-response. Instead, substitute the unwanted habit with a healthier, more positive behavior as quickly as possible.
We will use the following example to suggest how the process might work for you.
EXAMPLE: Compulsive online buyer: If you buy things online from a particular website that draws you in with “deals” of things you don’t really need, have an inspirational phase that you repeat to yourself such as “if this item is not essential, I will not buy it”. (You can also unsubscribe or block the site)
- Track your progress and do it in writing. This will help you remember and sustain the new positive behavior. Tracking for this example can be the dollar amounts you saved by not buying each time you resist a purchase.
- Define your goal. For this example, create a savings plan with the money to use for a future need.
- Use mindfulness techniques, like meditation, to heighten self-awareness. This trains your brain, enabling you to spot triggers and patterns associated with the unwanted habit.
- Look for a support group where you can share your experiences and gain strength to overcome a behavior.
- Employ external influences to help break the habit. For example, if your goal is to reduce “online spending” use apps or tools to control access to the device. (Blocking and unsubscribing to notifications.
- Be kind to yourself if setbacks occur—keep going.
- Consider professional counseling to achieve your goal, which includes your EAP. Learn more by searching: scholar.google.com, “overcoming unwanted habits.”
2/8/2024
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