In this webinar, I went over the mechanics of quitting a habit, how to choose a “bad” habit to quit, and how to overcome common obstacles.
The notes are below … you can watch the video here, or download it here to watch on your computer/device.
What are bad habits? Things that cause problems in your life â€” if the problem is bad enough, youâ€™ll be motivated. Otherwise, you will probably not stick to the habit change
Basic mechanics are simple: Track your triggers, figure out needs, choose replacement habits, set up reminders, consciously do the replacement habits instead of the bad habit
But there are challenges – letâ€™s talk about them and give some solutions:
- Change is uncomfortable â€” do it gradually, or be in the right mindset
- Forget to do the habit â€” put up visual reminders, maybe something on your wrist or hand
- Donâ€™t notice the urge â€” daily journaliing, make adjustments so you get better at it, have accountability
- Setbacks/failures â€” donâ€™t expect perfection, expect to get better at it with time
- Wanting to quit the quit â€” set up accountability (â€œHow not to dieâ€)
- Rationalizations â€” accountability
The things required to quit bad habits are skills, and they are learned with practice, not mastered in a day. Donâ€™t expect to master these skills this month even, but think of this as a starting point, and work on getting better and better over time.
Some of the skills:
- Understanding triggers
- Being mindful of your urges
- Being mindful of your rationalizations
- Remembering to do your replacement habit
- Creating accountability
- Reviewing your habit progress and adjusting regularly