7 Unhelpful Habits Everyone Should Quit

New plan: Notice who comes through

It’s hard to forget friends who didn’t visit when you were laid up or failed to attend an event you hosted. “This ‘injustice collecting’ causes us to see the glass as half empty versus half full,” Exelbert says. “Embrace gratitude for those who do show up. It increases our happiness, improves social relationships and self-esteem, and increases our longevity.” Try starting a gratitude journal: Every day, write a few sentences about something you’re thankful for.

New plan: Take intentional breaks

Leave your phone out of the picture when you’re with friends and family, even if you’re just digging into takeout food on the couch. “We simply can’t focus after so much online time; this practice shortens our attention span,” says Lori Whatley, Ph.D., a clinical psychologist and the author of Connected & Engaged. Plus, she adds, “too much social media use has been connected to depression and anxiety.” One thing that will help: practicing mindfulness. If you’re new to the idea, try a meditation guide or an app like Headspace. Stay in the present moment

Shopping for happiness

New plan: Revel in nonmaterial joys and experiences

“So much of our energy is spent chasing [physical] things we think will make us happy,” says Johnson. “The next vacation, losing a few pounds—they never lead to lasting happiness.” She says humans evolved to “recalibrate” quickly after events, so the happiness boost triggered by things outside of ourselves fades fast. Teaching a niece how to read, having adventures with friends—intangibles like these give us real warm fuzzies.

Overthinking

New plan: Focus on what you can control

Thousands of years ago, the practice of turning stuff over in our minds kept us from repeating dangerous mistakes, says psychiatrist Mimi Winsberg, M.D. These days, overthinking can lead us to agonize over mundane things like the wording of an email or events beyond our control. To prevent spiraling, decide whether you’re obsessing about something you can actually change. If so, allot a certain amount of time to taking action, then distract yourself with an activity like a movie or exercise.

New plan: Loosen your grip and let it go

Even if you know that your coworker purposely leaves you off happy hour invites or that a neighbor spoke ill of you, revisiting these complaints hurts only you. “Holding on to anger and repressing angry feelings may increase blood pressure and the risk of coronary heart disease,” Exelbert says. “Forgiveness can lead to healthier relationships and improved mental health.” Consider where the other person was coming from (maybe your coworker feels insecure about their work performance or your neighbor has been stressed by caregiving duties).