How to Replace Unhelpful Habits
Jul 30, 2024
When it comes down to it there are only 3 steps to building a new habit:
- Being aware of the habit that needs to change.
- Replacing it with something new.
- And consistently choosing the new habit.
The only problem?
Most people get stuck after step one.
They know WHAT habit needs to change.
But they don't have anything to replace it with.
The solution?
A self-care menu
A self-care menu is a list of feel-good actions you can take BEFORE you slip back into "autopilot."
Some examples:
- Play with your pet for 5 minutes
- Listen to one of your favorite songs
- Go outside for some fresh air
- Do some quick stretches
- Meditate for 3 minutes
Doing these things can help disrupt your old "trigger -> behavior" cycle with something that feels good and that you enjoy.
AND...this short interruption can give you some breathing room so you can be more mindful about what you do next - whether it's what you're going to eat, whether or not you're going to scroll on your phone, or any other habit you're trying to replace.
The next step?
Consistency!
Keep your "self-care" menu somewhere you can see it, like your phone's Notes app, your fridge, or on a sticky note by your desk.
It takes practice to redirect yourself.
But eventually, you'll find it getting easier and easier to make better choices.
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