It seems impossible to break old thought patterns and unhealthy habits. However, living with purpose is fueled by regaining control over one’s thoughts and behaviors. In this article, you will get to know about bad habits and how to break them. You will also find the answer: Are You Controlled By Your Bad Habits? Or Not. Moreover, It Explains that bad habits are repeated actions that are bad for your mental or physical health.
It also talks about how self-control is important for breaking bad habits and gives steps on how to do it, like figuring out the habit and what makes you do it, replacing the bad habit with a better one, and getting help. There is also a case study included with book suggestions about how to break bad habits. In the end, it stresses how important it is to be patient and kind to yourself while you’re trying to break bad habits.
What are Bad Habits?
Any behavior we engage in on a regular enough basis to make it nearly instinctive qualifies as a habit. This habit might be deemed “bad” if it starts to cause problems.
“A patterned behavior regarded as detrimental to one’s physical or mental health, which is often linked to a lack of self-control” is one definition of “bad habits” that you can find in a dictionary (Segen’s Medical Dictionary). A bad habit is basically an uncontrollable behavior that usually gives you immediate gratification but frequently causes long-term issues.
A bad habit is anything we consistently do that strains our bonds with God and others. Early in life, habits are formed, and the majority are beneficial, benign, and essential for a healthy lifestyle. If we had to consider our daily food and clothing choices genuinely, life would be incredibly challenging.
The habits that are discussed here are ones that we would like to change because they are unpleasant, damaging, or both.
There are three main steps involved in changing.
- First to acknowledge that we need to change and truly give up the habit. This is the most straightforward part of change, but it is also the hardest to maintain.
- Second—and perhaps more crucially—we must accept a shift in perspective if we hope to see long-term change. Our views regarding our habits need to be viewed in the context of the truth; we should no longer view our habits as friends but rather as something we truly want to break free from.
- Third, we need to practice, practice, and practice the new behaviors that are intended to replace the old ones (which are typically necessary)
For example, I used to occasionally indulge in online shopping as a stress-reduction strategy when I was in graduate school. It was not a big deal at first, but eventually, it got to the point where I was having credit card payment issues because of how chronic it had become. I am lucky that I caught on to it before I got into too much debt, but I can categorically state that shopping is one of my vices.
Common example of Modern bad habit
One example of a poor habit is staying up late. Although it may seem cool at first, it will eventually affect you all.
- Being impolite. It costs nothing to be kind to someone, even though we are all going through a lot.
- Lying. It can make you appear vulnerable at times and affect your mental state, even though you might get away with it once or twice.
- Drinking and smoking. The adverse effects are already known to you.
- Speeding. It is not necessary, it does not look cool, and it is not enjoyable.
- Overspending on food and clothes.
- Junk food and excessive viewing. It is an utter waste of money and time.
- Jealousy. Before then, learn to applaud others when they succeed. Your time will come.
- Pushing oneself to meet the needs of others. Put an end to it. You are not a dairy product that can please everybody.
- Extended usage of smartphones.
- Frequently masturbating. It distorts your judgment and lowers your self-esteem. You can improve your self-esteem by reading this.
- Procrastination. It will not get you anywhere. Never, if not now, then when?
- Eating and watching TV. I should be eating to keep my digestive system operating at peak efficiency. It is very simple to keep shoving food into your mouth when your attention is diverted.
The Role Habits in How People Act in Their Environment
Habits are automatic processes that have a big effect on what we do every day. They often take precedence over knowledge and intentions, which makes it hard to change behaviors that are better for the environment.
According to research, developing habits that are good for the environment is important for reaching sustainability goals because they give us a fuller picture of sustainable behaviors than just making smart decisions and being motivated by personal reasons.
In many ways, the environment has a big effect on the things we do:
Cues and Triggers: Cues in the environment can make people do things they normally do. For instance, seeing a plate of cookies on the kitchen counter could make you snack even if you were not hungry at the time. In the same way, seeing a gym on your way home could make you want to start working out.
Availability and Accessibility: Some things in our environment can change our habits if they are easy to find and use. If unhealthy snacks are easy to get at home, for example, you might be more likely to eat them all the time. On the other hand, you are more likely to choose healthy options if they are easy to get to.
Social Influence: The people around us are part of our environment, and social norms can have a big effect on the things we do. If your coworkers or friends have habits like working out regularly or eating well, you might be more likely to start doing the same. This is called social influence.
Reinforcement: Habits can be strengthened by environmental reinforcement. For example, getting praise or attention from other people for doing a habit can make that behavior stronger, making it more likely to happen again in the future.
Routines and Rituals: The things we do and see every day are often shaped by our surroundings, and these can become habits. For instance, if you always stop at a coffee shop on your way to work, you might do it every morning without thinking about it.
Stress and Distractions: Stressors and distractions in our environment can make it hard to stick to our routines. For instance, it might be hard to study or practice a new habit in a place that is too noisy or disorganized.
Contextual Cues: The things going on around us can make us remember certain habits. For example, when you sit down at your desk in the morning, you might be more likely to check your email or get to work.
Design: The way our environment is laid out can affect the habits we have. For example, keeping your workspace clean and organized can help you be more productive and focused, while a cluttered space can make you lose focus and put things off.
Exposure and Learning: The things and people around us give us new experiences and stimuli, which can change the way we do things by teaching and conditioning us. To provide you with an example, seeing ads for a certain habit may make you more likely to start doing it.
Feedback and Consequences: Feedback and consequences in the environment can make habits stronger or weaker. One example is getting praise from your boss for always meeting deadlines. This can help you keep up the good habit of being responsible and on time.
How does having self-control affect bad habits?
Self-control is linked to bad habits because the more we use it, the less likely we are to give in to our wants and addictions. When you are hooked on a drug or the effects of using drugs, you often feel like you cannot do anything. This helplessness comes from not being able to do anything.
You can break free from the chains of bad habits and temptations when you start to use your self-control. For more information on how to control yourself and live a meaningful life, watch my Ted Talk or look at other free resources.
How to Get Rid of Bad Habits
We know what bad habits are and why they happen. However, how do we get rid of them? Some people may tell you to stop, but it is not easy to do that.
If you want to break bad habits, try these steps:
Identify the bad habit:
You might want to be more specific about the behavior you want to change. You know that smoking is bad for you, but what can you do instead? One way to help is to try nicotine patches or something else. Another way is to cut down on the number of smoke breaks you take at work.
Identify The Triggers:
Knowing what makes you do bad things is important for getting control of your habits. When you know what your habit cues are, you can notice them as they happen and choose how to react more slowly. Work-related stress, being alone, being bored, feeling anxious, or being tired are all common triggers.
Like, you might grab a candy bar in the late afternoon when you are exhausted. Alternatively, when you are bored while waiting in line, you might have to check your texts and social media over and over again.
Pay attention to your feelings and body throughout the day. Write down the times you feel the urge or desire to do something bad. Do they go along with certain things, people, moods, or places? It takes self-awareness to keep an eye on these connections, but it gets easier over time. It also lets you think ahead about high-risk situations and plan different ways to handle them.
Get rid of your Triggers as much as you can:
Get rid of as many things that set you off as you can. By going after the triggers, you might be able to change the way you act. Things that happen that set off the automatic urge in your brain to do the habit are called triggers. This could be anything in our environment that makes us think of a certain habit. These triggers, like who you were with and what is around you, can change the way you act in ways that you cannot see.
You can put those snacks away on purpose, or if your bad habit is related to your emotions, you could look for ways to improve your mental health. You could work on deep breathing and meditation to help you relax more, or you might choose to get help from a professional.
Replace the bad habits:
Researchers have now found that stopping a bad habit does not work (van der Weiden et al., 2020). You formed the habit for a reason, and it met a need or made you feel better. Maybe it would be better to switch from your bad habit to a good one, or at least a better one. However, how the new habit makes you feel is more important than what it is. You should feel good about the choices you made and the new habit you started. It would help if you were sure that the new habit would not make you feel bad about yourself.
Picture yourself succeeding:
See yourself getting rid of those cigarettes or junk food from the house as you close your eyes. Picture yourself getting up early or going for a jog after work. No matter what your bad habit is, picturing yourself breaking it and enjoying your victory can help you stay on track.
Wait patiently, but do not give up:
It takes time to change, and you might make mistakes sometimes. Always being the same is the key to success, even if you are not perfect. New brain cells can connect and new habits can form over time. Take it one day at a time, and do not be so hard on yourself when you mess up.
Seek Support:
Lastly, having people around you who support your goals for self-improvement is a great way to hold yourself accountable. They help you feel more like you are in charge of your new habits. Backsliding can be avoided by having trusted friends and family who cheer you on in small steps, celebrate your wins, and gently warn you of risks.
Ask supportive friends, family, or even people in your online community to be there for you on your journey. Tell them about your plans and goals. Check in often about challenges and milestones. Take part in new, healthy activities with other people, like going to an exercise class together. Getting praise from your “cheering squad” for meeting goals gives you the confidence and pride to keep working hard.
Case study: Carl, the Too Busy Person
Carl is an accountant who is 32 years old and is having a hard time changing some bad habits that are making him unhappy. Carl used to overeat when he was stressed, stay up too late, scroll through social media when he was lonely, and drink when he felt anxious in social situations. He called himself a “workaholic.”
These ways of coping helped Carl feel better in the short term, but he knew they kept him from living the healthy, connected life he wanted. Seeing that his mindless overeating had made him gain almost 15 pounds in a few months made him decide that enough was enough.
Carl began to pay attention to the things that made him do his habits like being tired, bored at home by himself, and tense client calls. Just being aware of these signs made Carl more self-aware enough to stop and think about what he was doing instead of reaching for alcohol or junk food. He now gets ready by keeping healthier snacks on hand, making plans for social events, and meditating quickly after events that stress him out.
Carl also asked his sister to start running every morning instead of snacking late at night. During the lonely nights he used to spend scrolling through social media all night, he joined a community basketball team. He writes down important points during tense work calls instead of drinking a beer afterward.
Carl set small rules for himself, like only having dessert on the weekends and putting his phone away 30 minutes before bed. This helped him become more disciplined over time. Carl was inspired to start new small habits, like prepping meals twice a week, after reaching these small-step goals. Small wins like these have become normal after months of doing them over and over again.
Carl is also kept going by the good feedback he gets from friends and family who want to see him grow. Carl’s energy, focus, and health are all getting better, and the process is still going on. This makes him more determined than ever to control his bad impulses for good.
Books you can read related to bad habits:
- Atomic Habits is a simple and effective method for creating good habits and breaking bad ones.
- Why We Do What We Do in Business and Life: The Power of Habit
- 7 Habits of People Who Are Very Good at What They Do
- Tiny Habits: The Simple Changes That Make a Big Difference
Conclusion:
You should now be able to figure out what your bad habits are and what triggers, responses, and reward loops make you do them. It is never easy to make changes, but becoming more aware might help you break bad habits. Being stuck on how our bad habits make us feel is all too easy. Maybe it would be better to try to change them instead. You might want to keep track of how many times your bad habit happens every day. This can help you see where you are and give you a place to start.
Do not feel bad about yourself or be too hard on yourself. There is a beginning for everyone. The first step is to recognize the bad habit and decide to change it. It takes time and work to break bad habits, and as we talked about, you need to replace them with better ones. Just because you do not always succeed does not mean you are not taking important steps in the right direction. On your journey, it is more important that you keep going and be kind to yourself.
Matt Santi is an inspiring personal growth and development leader. With over 15 years of experience in business management, HR, and operations, Matt’s career has shaped his passion for guiding individuals on their journey of self-improvement.
As an Eagle Scout, Matt’s dedication to service and community drives his commitment to helping others reach their full potential. He is a self-described personal development enthusiast, always eager to learn and grow from new experiences. Matt’s unique perspective and positive outlook on life influence his approach to writing and coaching others.
Matt’s writing on personal growth and development topics with a straightforward and actionable approach provides readers with practical tools and strategies to help them discover their strengths and abilities. His energy and expertise make him a valuable asset to anyone looking to cultivate a more fulfilling and purposeful life.
