5 universal steps that will help you kick bad habits for good

People are not ideal beings, and therefore, sooner or later, they are bound to acquire bad habits. The top three are, of course, alcohol consumption, smoking and poor diet. But do not discount procrastination, perpetual sleep deprivation, sedentary lifestyle, serialomania and addiction to computer games. However, there are quite rare bad habits, which are very individual, but prevent a person from living and working normally.

Pavel Rakov

psychologist, coach. Creator of the cult training “Actually I am smart, but I live like a fool”

If you decide to get rid of a bad habit, stock up on willpower and time.

There are, of course, the lucky ones who – r-raz! – and quit. For example, a girl stopped smoking in a day, just once looked at her yellow teeth and counted how much to spend on their regular whitening. But this is rather a unique case, one in a million.

So, you’ve decided to embark on the path of struggle. Do not grab everything at once, do not try to apply to yourself all the methods of getting rid of a bad habit. Break your journey of a thousand miles into several steps and take the first one.

Step 1: Evaluate and analyze

Yes, evaluating and analyzing will probably seem like a boring step to you. But without it, it’s unlikely to start a purposeful movement toward health and a better life. Rate your bad habit on a five-point scale. A five will mean addiction, when you can hardly live without your activities or hobbies for twenty-four hours. You will simply begin to break down. You are able to cope with a bad habit yourself, but addiction will require the help of a specialist – a narcologist, psychotherapist, doctor of narrow specialization.

The analysis will allow you to evaluate what benefits your bad habit gives you and what can replace it. Make a table of three columns. In the first column write down the pluses of the habit (as a rule, it is stress relief), in the second – what you will get, getting rid of it. Leave the third column for an alternative activity.

Step 2: Define a goal

Without a goal to get rid of a bad habit is difficult, and almost impossible. Except that you should not set the goal of getting rid of excess weight a new relationship. You change your sedentary lifestyle not for others, but for yourself. Slim down, part with alcohol and smoking in general should be solely for the sake of their own health, not for the future second half.

To the goal add a list of advantages that will bring you “killing” a bad habit. The more specific you describe them, the more detailed recreate the picture of the desired future.

Calculate how many weeks it will take to get to two packs a day and mark the date on your calendar. If you get to that goal on time, treat yourself to something nice – a trip out of town, shopping, going to a restaurant you’ve long dreamed of visiting.

Step 4: Looking for like-minded people

Throwing something harmful alone is also harmful. It is best to do it in the company of like-minded people. They understand from their own experience what you are going through and know how to support you. But if no one in your environment does not change eating habits, does not get rid of procrastination or serialomania, then just announce the beginning of your struggle.

This way you will acquire a team of helpers who will carefully watch the timing of getting rid of the bad habit. The word given not only to yourself, but also to others, people tend to fulfill.

Step 5: Prepare for kickbacks

Fighting a bad habit is like a dance, one step forward and two back. You must be mentally prepared to bounce back. Don’t punish yourself for it. After all, a bad habit you cherished for years, so to get rid of it for a few months – a real feat. Allow yourself a little weakness. Just do not indulge in breakdowns too often, otherwise a return to the old is inevitable.

It is said that complete deliverance from a bad habit comes on the 66th day. But this figure is average, everything is very individual and depends on your willpower, support team and the degree of the habit itself. If you are stuck halfway, if you feel that you are starting to slip, then seek help from specialists.