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Creating An “If-Then” Plan

Creating An “If-Then” Plan

It gives you an automatic response to react to your cravings and makes it easier to replace a bad habit with a good one: 

  • Identify the scenario that usually triggers your bad habit.
  • Specify a different response to the trigger. Ideally, this should be a good habit that would replace and prevent you from falling into the temptation.
  • Combine steps 1 and 2 into an “if-then” format.

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MORE IDEAS FROM THE SAME ARTICLE

Bad habits don’t go away overnight. But, you can use strategies to give you that extra boost of self-confidence and self-control required to change.

Understand that sometimes you will fail and sometimes you’ll succeed. But no matter how long it takes to fail and get back up again, your p...

Mindfulness practice helps to weaken the link between the craving and the bad behaviour: 

  • Next time you’re hit with an urge to do the bad habit, take a step back and be aware of the sensations of the trigger in your body.
  • Take note of where you were and ...

Our habits are driven by a 3-part loop in sequence: trigger (the stimulus that starts the habit), routine (the doing of the habit and behaviour itself) and reward (the benefit associated with the behaviour).

Each repetition of this behavior pattern, it becomes...

Research has found that using the phrase “I can’t” results in decreased self-control when compared to using the words “I don’t”.

When trying to break bad habits say “I don’t [bad habit]” instead of “I can’t [bad habit]” .

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Set Better Goals

Be specific on how you’ll implement goals into your daily life. Examining how you’ve responded to the situation in the past and determining what you can do to avoid reverting to the old habit, might be all it takes to break the habit.

It’s easier to react based on something yo...

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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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The process of stopping bad habits is fundamentally different from forming new ones.

  • Creating a habit requires encoding a new set of automatic behaviors: the brain learns causal relationships between triggers that prompt action and the associated outcome.
  • The popula...

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