BREAKING BAD...Habits!

A while back our kitchen clock fell off the wall, the glass breaking into several pieces. It had to be thrown out. Only after the clock was no longer on the wall, did we all realize what a habit it had become to look up and check the time. No matter that everyone in the house knew that the clock was in the trashcan, we all looked, only to find an empty wall with a nail sticking through it.

This got me to thinking about habits, what they are, and if they’re destructive, how to break them. A habit is a behavior that becomes routine, and in some instances, occurs unconsciously. The Habit Loop consists of the Cue, the Routine, The Reward, and the Craving.

Old habits are hard to break; new ones are hard to form. This is because the patterns we repeat are imprinted in our neural pathways. The good news is that despite the difficulty in breaking habits, it’s not impossible. All it takes is REPETITION. Generally, you can break or form habit in about 66 days.

Some habits, like looking at the clock, are harmless. Checking the time is not going to disrupt your life, jeopardize your health, or kill you. So, yeah, it’s a pretty harmless. But how about kids who pick their noses, nail biters, people who are addicted to Facebook, or people who are constantly cracking their joints? While those habits are essentially harmless, you don’t want to take your little five-year old to your friend’s wedding while he sits there with his finger up his nose. You don’t want to be a 40-year-old woman gnawing on your fingers, lose two or more hours of your day on Facebook checking what’s happening in everybody else’s life, or be at a concert cracking your knuckles to Bach’s Cello Suite No. 1. No, these aren’t deadly habits, but definitely annoying, and worth addressing.

But how about the potentially dangerous habits, like smoking, and texting while driving? These two can definitely kill you and/or affect other people. If you smoke, the second-hand smoke can kill those around you, and if you text . . . well, we know what can happen if you’re driving. What’s the solution?

Here are some suggestions for Breaking Bad Habits:

1) Make it conscious. Pay attention to when and why you’re doing what you’re doing. Years ago I used to bite my nails. I didn’t like it, but I couldn’t seem to stop. One day, I’d had enough, and decided to pay attention to the triggers that made me want to do it. I figured out that any time I was thinking anxious thoughts, I would start to bite my nails. Once I realized this, it became easier to avoid the nail biting. Eventually it was gone. And what a relief! It will also help to write down the thoughts and emotions associated with your habit.

2) Create a barrier. For instance, if you’re a nail biter, keep your nails painted. If you’re a texter, keep your phone in the back seat so you can’t get to it. If you smoke, don’t buy cigarettes. If you do, keep them in a place that’s really hard to get to, like an attic. You’re not going to want to go up there to get a cigarette. Or do 25 push-ups every time you want to light up.

3) Replace your habit with something else so that you can create a new script for yourself. If you smoke, for example, try chewing gum.

Be patient with yourself. Allow at least two months to be able to break the habit. Set a goal date. And remember to take it one day at a time. Quit the habit for the day. And do that every day. It makes it more palatable, and not so overwhelming.

Even though we now have a new clock, and I look at it every time I go in the kitchen, I’m proud to say I still don’t bite my nails. It can be done.

I would love to hear what some of your habits are, and if you’re successful in breaking them. Feel free to share.

Good luck!