We all have habits—- some service will, others hold us back. Whether it’s procrastinating, overreacting, or checking your phone every a few minutes, bad habits can quietly sabotage your goals and self-esteem. The good news? They’re not permanent. With the right approach you can break the cycle and build healthier patterns. Here’s how to start.
Step: identify the habit
Before you can change a habit, you have to recognize it. This might sound obvious, but many bad habits operate on auto pilot, we do them without even thinking.
Ask:
What behavior do I repeat that has a negative impact?
When do I do it? What triggers it?
What do I feel before and after?
Step two: understand the habit loop
Habits are formed through a loop Cur-routine -reward let’s break it down:
Cue: the trigger that initiates the behavior, for example stress
Routine: the behavior itself, for example, smoking a cigarette
Reward: the benefit you get for example, feeling relaxed for a short period of time
Step three: replace, don’t just remove
Here are some examples
Replace mindless snacking with a short walk or a glass of water maybe even a cup of coffee.
Swap light not scrolling with reading a book or listening to calming music
Instead of procrastinating, break your task into smaller, manageable chunks, and reward yourself after completion of each task
The key is finding an alternative that feels just.
Step four Star small and be consistent
Real change doesn’t happen overnight. Focus on one habit at a time and set realistic goals. Try this.
Use the two minute rule : start with a version of the habit that takes two minutes or less. This lowers resistance and builds moment
Use reminders or habit tracking apps to stay accountable. I personally love the habit tracking inserts from TulaXii! You can find them @ www.tulaxii.com/elainebridges
Step five: be patient and kind to yourself
You will slip up. That’s part of the process. Don’t let one setback turn into an excuse to give up completely.
Instead reflect on what triggered the lapse
Adjust your plan or routine
Keep going
Progress is not linear persistence is more important than perfection always.
Changing bad habits is a journey of self-awareness strategy and patience. By identifying your triggers, understanding your behavior and consistently choosing better alternatives, you’re not only break free of negative patterns but also gain more control over your life. Remember Star small, stay consistent, and remember every step forward no matter how small as a step toward whrd a better you!
Want help learning how to track & change your habits? Email me at [email protected] put habit tracking in subject line to schedule a free consultation.