7 Actionable Steps to Changing a Bad Habit

For many people, the beginning of a new year brings them to focus on new year resolutions — pursuing a new job, improving relationships, exercising at a gym.

Typically, within a month or so, the resolutions fade away and old habits resurface and entangle us.  

What even are habits?

A habit is a regular tendency or practice, especially one that is hard to give up. Habits originate from our thoughts. As our thoughts become repetitious, we develop patterns of thought and create narratives about ourselves. These narratives produce patterns of behaviors that eventually become unconscious and second nature. Habits shape our identity, relationships, and responses to life circumstances.

 

How can you change habits?

To change a habit requires a conscious decision to change. Here are seven key steps to help change habits.

  1. Commitment

    Make a personal promise to change your old habit. Make sure your commitment serves the well-being of others.

  2. Reflection

    Observe what you experience shortly before the old habit replays itself. Notice what triggers you to do the old habit. Triggers can be feelings, thoughts or behaviors (yours/others) that precede the old habit.

  3. Create a New Habit

    Make your new habit specific and small. This approach builds momentum and leads to consistent new habits.

  4. Repetition

    Practice your new habit each day over a long time period.

  5. Patience

    Be kind with yourself if you lapse back into your old habit. 

  6. Celebrate

    Reward yourself for being consistent with your new habit.

  7. Support

    Seek the help of a professional coach to gain self-awareness and maintain accountability to achieve your new habit.

 

So how can you put this approach into practice?

Here’s an example of how to put this approach into practice. I tend to stay up until 11:00 p.m. on weeknights to watch a show on my television or computer. This old habit is impacting my health. I often wake up in the morning feeling tired.

I tend to stay up until 11:00 p.m. on weeknights to watch a show on my television or computer. This old habit is impacting my health. I often wake up in the morning feeling tired.

I am making a commitment to better care for myself so that I have more energy and joy to be fully present with others each day.

I am applying reflection. I feel joy when I watch these shows. Sometimes, between 10:00 and 10:15 p.m., I think, “I’ll just watch the show for 15 more minutes.” Then, I continue to watch the show until 11:00 p.m.

I realize that I am watching a show to distract myself from thinking about my to-do list or feeling tired or bored.

I choose to create a new habit:

I will read a spiritual book or meditate for 15 minutes at 10:00 p.m. on weeknights.

I choose to create a new habit:

I will read a spiritual book or meditate for 15 minutes at 10:00 p.m. on weeknights.

I’ll apply repetition by practicing my new habit for at least one month.

I plan to go to my favorite Peruvian restaurant for dinner with my girlfriend to celebrate my new habit. If I fall back into my old habit, I will be patient and ask another professional coach for support. After all, professional coaches need help too.

Creating HabitsPatrick Chapman