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How to Break a Bad Habit (and Replace It With a Good One)

What causes bad habits

Most of the time, bad habits are simply a way of dealing with stress and boredom.

Everything from biting your nails to overspending on a shopping spree to drinking every weekend to wasting time on the internet can be a simple response to stress and boredom.

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How to Break a Bad Habit (and Replace It With a Good One)

How to Break a Bad Habit (and Replace It With a Good One)

https://jamesclear.com/how-to-break-a-bad-habit

jamesclear.com

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Key Ideas

"Benefits" of bad habits

All of the habits that you have right now — good or bad — are in your life because they provide a benefit to you, even if they are bad for you in other ways.

And because bad habits provide some type of benefit in your life, it's very difficult to simply eliminate them. Instead, you need to replace a bad habit with a new habit that provides a similar benefit.

How to break a bad habit

  • Choose a substitute for your bad habit
  • Cut out as many triggers as possible. 
  • Surround yourself with people who live the way you want to live.
  • Visualize yourself succeeding and avoid negative self-talk.
  • Plan for failure and find things that can help you bounce back when you make a mistake.

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To Quit Bad Habits
  • Grab a piece of paper and write down all the habits that you think are unhealthy and want to get rid of. Once you have finished, rank them in order. Now start with number #1. Forget the rest for now.
  • Add layers of “friction” to your vices to make it harder for yourself to keep doing them. Keep adding layers of friction of time, money, or both.
Quitting Social Media
  • Remove all social media apps from your phone
  • Change your passwords to something impossible to remember. Save them in a document/cloud
  • Log out after each session.
  • The radical option: Delete your accounts.

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