1. Write it down
Got a goal? Get scribbling. Writing down the habits you want to break will help you process your goals and help you make a conscious effort to achieve them. Stick the list on your fridge, your mirror or keep a note on your phone as a constant reminder.
2. Recruit a team…
Or at least a buddy who wants to break a habit, too. It always helps to have someone on hand who knows what you’re going through, even if you’re trying to ditch the Mars Bars while they want to quit smoking. Sending each other supportive messages will remind you to take your own advice.
3. One at a time
Don’t try to kick too many habits at once. In fact, single out one at a time so that you can really focus on the task at hand. If you’re overwhelmed, you’re far more likely to pack it in, as your goal won’t seem attainable.
4. Talk to yourself
Making an effort to have a positive mental attitude about the habit you’re trying to break can help you win the battle when cravings come calling. Rather than saying you can’t have something, remember that you’re making a choice to improve your life and tell yourself you don’t want it.
5. Get social
Whether you’re going teetotal or cutting out sugar, let the world know. Facebooking and tweeting your goals, then posting regular updates will keep you on track as you’ll be accountable to a large audience. Plus, you’ll get a greater sense of pride as you make progress. Cue smugface!
6. Become a bookworm
It might sound naff, but a self-help book could really help. Find one that works for you and read it every morning. It’ll start your day with ideas and motivation and put you in the right mindset to continue with your goal. An audiobook works just as well if you want to take it on your commute!
7. Reap the rewards
It can take up to 21 days to break a habit, so treat yourself to rewards along the way. Incentives like a new pair of shoes or a massage to reward short-term achievements can create positive associations with your goal.
8. Create a trigger
Make a connection between the bad habit and something undesirable. For example, wearing a hairband around your wrist and pinging it every time you’re close to caving in will encourage your brain to associate the habit with pain, even if it is only mild.
9. The one-month rule
Staying strong for a day or two is commendable, but what about long-term results? Start at the beginning of a month and create a countdown on your calendar, striking off each day you achieve your goal. When you reach the end of the month, reward yourself!
10. Give yourself a break
If you do cave, don’t call it a day. Take a minute to remember your goals, the encouraging comments from your friends, and your calendar showing your progress. Pick up where you left off and don’t feel guilty about a glitch.
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