How to Quit Bad Habits

Everyone has bad habits and we have to face it. It can be nail biting or knuckle cracking, some people often interrupt other people’s words. All of those habits are bad and need to be abandoned. However, you do not have to be afraid because the article below will show you how to remove them.

Table of Contents

Adjust your way of thinking

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Take full responsibility for your actions. You are the one doing the action and no one is responsible for you. After drinking a lot of alcohol but you still decide to drive, that’s your decision. Sometimes this is more practical than taking the bus or taking a taxi, but that’s still your decision. Like it or not, you have to accept responsibility for this action at some point.

When you realize you have to take full responsibility for your actions, you feel scared or even numb at first. You begin to realize that each of your actions has consequences, and that they are vastly different from the consequences you previously thought about when you took the action. That thought was terrifying.
But ultimately, holding yourself accountable gives you strength . You decide your fate, in principle no one can force you to do anything. In addition, self-responsibility for actions also brings freedom. You begin to understand how bad habits can become invisible chains and how breaking it frees you.

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Take a close look at the consequences and benefits of the habit. Make a simple list of the good / bad points brought about by a certain habit. You have to be honest and hard on yourself, you can certainly do it. Here is a list of the good/bad points of smoking:

Good mark:
- Nicotine gives a feeling of calm and energy
- Temporarily relieve stress
- Create social opportunities outside of society
- Feeling stylish
Bad point:
- Countless bad health problems
- Very fast addiction
- Costly
- If abused, life expectancy is shortened by many years ^{[1] X Research Source}

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Start comparing the short-term benefits with the long-term consequences. Often we engage in bad habits based on the argument that the short-term benefits are disproportionately large to the long-term bad effects. That’s because we can’t see those long-term effects – they’re too far in the future, hard to predict, and sometimes uncertain of what’s likely to happen. While the immediate benefits are easier to see and feel.

For example, you often skip breakfast to lose weight, so you try to convince yourself to keep skipping. In the short term you may lose a few pounds and feel better, but in the long run those pounds will come back (because you’re not dieting properly), and the seeds for an eating disorder begin to grow. start from there.

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Don’t give up many bad habits at once. You often find greater motivation when trying to kick all bad habits at once – that’s good! But you must avoid unsatisfactory sex drive, which means you should only give up one habit at a time. Trying to break many bad habits at once can be overwhelming, so it’s better to slowly cut one permanently than to rush through the whole process and end up breaking none.

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Do not be too tormented with each step backward. Sometimes you fall out of your car and wallow in that bad habit again, but don’t give up all hope. Immediately get up and continue on your way. Setbacks do happen, and it’s dishonest to deceive yourself that it never happened. On the contrary, you must learn from failure so that the fall does not happen again.

Destroy bad habits

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Start by tracking when the habit occurs. For example, write in a small diary any time you crack your knuckles, clear your throat, or light a cigarette. You need to record the date, time, and situation in which the action occurred.

Look out for the motivating causes. For example, you may notice that you often smoke while standing with a friend and after drinking a lot. So you have discovered the motivating cause.
If you really want to control these factors, say directly to that friend: “Hey, I’m trying to quit smoking. Next time I ask you to light a cigarette, remind me of that conversation the other day. now.” Who knows – maybe that person will never smoke in front of you again!

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Avoid situations where there are multiple triggers. Some people have a habit of eating when they feel sad. They like food and don’t like to be sad, so they use food as a form of entertainment. It is easy to see that the cause of this habit is boredom. The solution is to keep your mind and hands busy, then you only eat when you’re really hungry.

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Replace bad habits with healthy habits. For example, many longtime smokers quit by replacing cigarettes with small carrots every time they crave. For a very good reason: people who eat a lot of produce smoke less during the day, and thus have a gentler period of smoking cessation. ^{[2] X Research Source}

If you often bite your nails, try chewing gum instead. ^{[3] X Research Sources}
If you crack your knuckles a lot, try to find something else to do with your hands, like holding a softball or practicing doodling.
Use your creativity to find alternatives! You never know if something works or not until you try it.

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Adjust yourself to lose interest in the habit. The following technique is a bit like Pavlov’s conditioned reflex experiment, in which he made a connection between a habit and a negative emotion or external stimulus. You try wearing an elastic band around your wrist, every time you find yourself doing a bad habit, you pull the elastic so that it pops into your hand and feels a bit painful. In theory you will slowly build a connection between this bad habit and that pain, eventually you have a very clear reason to stop acting bad.

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Find alternatives that provide the same benefit. Bad habits benefit us. We may not fully understand it, but there is a benefit. Try to point out the benefits you get and find a better way to do this as well.

For example, smokers find e-cigarettes or nicotine gum to have the same effects as real cigarettes. While both of these alternatives are not without their dangers, they are also better than real cigarettes (controversial).

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Commit to others. Tell your group that you plan to quit drinking, that’s commitment! Give your best friend a million dong and ask them to keep it until you successfully give up the bad habit. This is also a commitment! Humans are social creatures, and therefore we care about what other people think. If we make a promise to someone else, we want to keep it. Commitment is the pressure and motivation for us to achieve success. ^{[4] X Research Sources}

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Divide time into more controllable segments. You can set timelines of 30, 90, and 365 days to re-evaluate yourself and celebrate your successes. For example, if you still haven’t touched your glass of wine by day 30, the hardest part may be over. The 90-day mark marks the time when you have successfully completed the task. The 365-day mark is when the burden is almost over, but you must be cautious and proud of your achievements.

Fight some specific bad habits

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Learn how to quit smoking . Worldwide, an estimated 5 million people die from tobacco each year. ^{[5] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} This is one of the worst bad habits many people have. You have several options for quitting smoking:

Cpd Turkey quit smoking (abrupt withdrawal)
Quit using e-cigarettes
Join a smoking cessation program
Quit smoking with the help of caffeine

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Learn how to limit binge drinking. It’s okay to have a drink or two sometimes, and some studies have even shown that drinking in moderation has health benefits. ^{[6] X Research Source} But many of us often lose control when we drink, and we know it. Similar to cigarettes, you also have a few options:

Quit alcohol with help from alcohol addiction organizations
Drink responsibly
Avoid getting drunk
Realizing I’m Drinking Too Much

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Stop cracking your knuckles. Cracking knuckles is not necessarily a health risk, but just a nuisance habit not to do. There are a few ways you can stop this unconscious practice.

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Let go of hesitation . Hesitation can become a habit for many people, especially those who have succeeded through indecision in the past. If you are too bored with your work, try to divide the work to handle the most difficult part first, then you will be more motivated to get through the whole work day, and gradually no longer hesitate before When going to work.

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Stop biting your nails . There are countless ways people keep their nails out of their mouths, from polishing them to sealing them with duct tape, and you can choose your own.

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Do not make loud sounds when chewing. Hasn’t anyone ever told you that chewing with your mouth wide open causes loss of appetite? This habit is actually formed from when we are children, but there are a few ways to get rid of the habit of chewing, including gagging and practicing a more polite eating style.

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Stop watching TV a lot. It is said that television dulls the mind, but that seems to be just the old saying of grandparents. It is easy to see that television cannot create lasting joy for viewers. How many people do you think when approaching death regret not watching more TV? On the other hand, how many people do you think regret not traveling more, saying “I love you” more or spending more time with their children?

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Overcome reluctant lying. Now lying is so easy it’s become a sport: you lie at times when you don’t need to and for no apparent reason, even lying after telling yourself you won’t lie. Reluctant lying can destroy relationships. You must fix it now before you let this bad habit take control.

Advice

Use something like an elastic band. Whenever you find yourself doing that bad habit, you pull the elastic so it pops up on your wrist.
Think optimistically, be proud of yourself every time you accomplish a goal.
Depending on the severity of the bad habit (such as drinking, smoking, etc.) you determine whether to seek professional help.
Have a positive attitude when evaluating yourself.
Treat yourself well . Torturing yourself by unintentionally doing bad habits won’t do you any good.
Be persistent . You can’t kick a habit after just a few days! It happens naturally and often you don’t realize you’re in the habit.
Pretend the person you like is paying attention to you . Do you bite your nails or crack your knuckles while standing next to that person?
Get help from others. Let them know what you need to make it easier for them to reach your goals.
Find information about that habit . The harsh reality and consequences of habit can scare you away. For example, Wikipedia articles often have “Warnings” for a variety of substances and behaviors. It helps you have a clearer view of your habits, as you need to have comprehensive information that includes both the good and the bad.

Steps

Adjust your way of thinking

Destroy bad habits

Fight some specific bad habits

Advice

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