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How to Break a Bad Habit

Updated: Jan 15

You can train yourself to stop binge eating, pressing a snoozing button, junk eating, swearing, and even smoking.

How the habit work:

There is an important note that we need to keep in mind. Bad habits can't be eliminated but can be replaced with a good habit.

Here is the break down if you want to break a bad habit to stop pressing a snoozing button.

Want | Identified | Fixed

Want: Figure out what you are trying to solve by figuring out what you want to change.

Identified: Break down your habit, noticed that it is there. I discovered this amazing book called "The Power of Habit" by Charles Duhigg, where he explained how our habit is formed. I included his formula from his book and research.

Cue -> Routine -> Award

Cue: What is triggering you to start your habit loop?

Routine: What you often do when your habit loop started?

Award: What do you receive after you complete your loop?

*This is the brief information from the book. If you wanting more detail, I recommend checking the book yourself.*

Fix: The old habit routine is replaced into the new routine.

Cue: What is trigger you to start your habit loop

Routine: Change your routine

Award: What do you receive after you completed your loop

Here is the example for your habit:

Want: Stop pressing a snooze button.

Identified: Alarm -> Snooze -> Feel good

Fixed: Alarm -> Get up -> Feel good

The most important thing that needed to be changed in the habit loop is "Routine". Replace your currently "bad" routine with a new "good" routine. By doing this, you still trigger the same cue and once you place in different routines, you get closely the same award which is to "feel good". This may look obvious but changing your routine can be challenging. You concisely battle with your brain and your body. You must recognize your reason "why" you want to break your bad habit. By continuing to stick with your new "good" routine, you will eventually break your bad habit.

“We become what we repeatedly do.” ― Sean Covey, The 7 Habits Of Highly Effective Teens.

Another example:

If you are looking to quit drinking coffee, here what your habit will look like:

Quit relying on coffee for energy

Tired-> Coffee-> Energy

Tired -> Tea -> Energy or Tired -> Nap -> Energy

Note: Breaking your habit loop of drinking coffee doesn't mean you will stop drinking coffee completely. You can still enjoy a good cup of coffee here and there but you won't be having the same habit loop where you are relying consistently on coffee for your energy.

*Remember, the new habit doesn't form overnight. We must realize and accept that the habit that we wanting to break is a bad habit and must continue to remind ourselves to follow new habits and eventually, sooner or later, you will get your result without even realizing it. *

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business