In today's time, we may forget to take care of mental health along with our physical health. We all have habits, some good and some not so good. These are behaviors that we have learned and that occur almost automatically. And most of us have a habit we want to break, or that we want to develop.
For most people, it takes about four weeks for a new behavior to become a routine, or habit. The following steps can make it easier to establish a new behavior pattern.
1. We all have some purpose or the other. The first step is to set your goal. Especially when you are trying to stop or break a habit, you should try to present your goal in the form of a positive statement. For example, instead of saying "I will skip breakfast at night", say "I will practice healthy eating habits." You should also write your goal. Committing it on paper helps you commit. It can also help if you describe your goal to someone you trust.
2. Decide on a replacement behavior. (If your goal is to develop a new habit, your replacement behavior will be the goal.) This step is very important when you are trying to break a habit. If you want to stop a behavior, you have to have a better behavior to put in its place. If you don't, the old behavior pattern will revert.
3. Know and be aware of your triggers. Behavior patterns do not exist independently. Often one habit is tied to another part of your regular routine. For example, in the snacking instance, the trigger might be late night television or reading. You automatically grab a bag of chips when you watch. Many people who smoke burn themselves after eating. Think about when and why you do the work you want to quit.
4. Post reminders for yourself. You can do this by leaving your notes in places where the behavior usually occurs. Or you can leave yourself in a message mirror, refrigerator, computer monitor, or any other place where you'll see it regularly. You can ask a family member or colleague to use a particular phrase to remind you of your goal.
5. Get help and support from anyone. It is kind of obvious. Any work becomes easy with help. It works even better if you can partner up with someone who shares the same goals.
6. Write daily confirmation. Write your phrase or sentence in the present tense (as if it were already happening), and write it ten times a day for twenty-one days. This process helps make your goal a part of your subconscious, which not only reminds you to practice new behaviors, but it also keeps you focused and motivated.
7. Reward yourself for making progress at set time intervals. Focus on your goal one day at a time, but give yourself a small treat at one, three and six months. Rewards don't have to be big or expensive, and you should try to make it something that's tied to the goal in some way. Doing so gives you both encouragement and extra motivation.
Following these steps is certainly no guarantee of success. Depending on the habit, it may take several attempts to eventually make a change. But if you stick to it, you can do it. May you be successful.
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