Breaking bad habits can be difficult. Here are our seven top strategies to help you break a bad habit as you embrace a New Year.

1. Understand the habit formation cycle

Understanding how habits form in the first place can help you make lasting changes. Habits consist of three key components – a cue or trigger, a routine or behavior, and a reward. The cue is the initial signal that prompts the habit, the routine is the actual behavior or action that follows, and the reward is the positive outcome or satisfaction that reinforces the habit. Over time, as this loop repeats, habits become automatic. For example, you might reach for ice cream or chocolate when you’re stressed. Mindfulness about the habit formation cycle can help you to change this behavior.

2. Start small

To increase your chances of kicking a bad habit, break down your big goals into smaller goals that are realistic and achievable daily. This way you’re setting attainable goals that don’t require a radical change immediately. These gradual improvements can help your new habit feel more achievable. For example, if you want to stop drinking, you can make a goal around reducing your alcohol intake at first and set a limit for yourself each week.

3. Replace the bad habit with a good one

According to research, one way to break a bad habit is to actively replace it with a new, healthy one. This strategy can help when those urges arise. For example, chew gum when you want a cigarette, or exercise to replace the urge to drink alcohol. After a few weeks, the positive effects of these healthy habits will replace the dopamine rush of the bad habit such as smoking or having a drink. You may also find that you lose weight, have more energy, or sleep better at night.

4. Reward yourself along the way

Motivate yourself to break your bad habits by using incentives or rewards for your successes. Set your goal for the week, and if you reach the goal, reward yourself. Knowing there’s a reward at the end can motivate you to stick with your plan to break that habit. Your reward doesn’t have to be expensive or elaborate. For example, a relaxing bubble bath or spa session after two weeks of not smoking can be enough to motivate you to break the habit.

5. Track your progress

Keeping tabs on your progress can help you stay on track with your goals. For example, keeping a journal where you record your successes every day. Tracking daily or weekly progress helps you keep your goals in perspective. Plus, when you’re feeling stuck, reviewing your progress can be a great motivator to push you through any rough patches. 

You don’t have to break a bad habit on your own. If you have a friend struggling with the same issue, try breaking the bad habit together. You can cheer each other on and support each other through the tough times. Reach out to family and friends to get support, encouragement, and even gentle reminders if they notice you struggle to stick to your goals. Additionally, consider getting help from a mental health professional for further support. A behavioral counsellor or psychiatrist will work with you to identify triggers and coping mechanisms while providing techniques to help deal with any urges you have.

If you need additional support and don’t know where to turn, consider contacting the Expat Assistance Program – the confidential counselling support, included in your healthcare plan.

6. Give it time

And finally, remember that bad habits are hard to break. According to experts, it takes approximately 10 weeks (2 to 3 months) or more to break a bad habit. Be patient with yourself and embrace the small changes you’re making towards a healthy lifestyle. And if you keep at it, soon enough your new habit will feel as natural as your old, bad one.