Indeed, the brain does not have to think too much to come up with a junk food we can just munch and this reward is one reason people sustain unhealthy habits. However, everyone can overcome these unhealthy habits, but there needs to be a process to follow.
Unfortunately, when you try to overcome these unhealthy habits, you will create dissonance, which the brain does not like. This is also the submission of Dr. Luana Marques, an associate professor of psychology at Harvard Medical School.
You see, when you make an attempt to overcome unhealthy habits, the limbic system in your brain activates the fight-flight-or-freeze responses.
When this happens, your reaction is often to avoid this “threat” and go back to your old behaviour, even though you know it’s not good for you.
Yes, overcoming unhealthy habits can be challenging but definitely achievable with dedication and a strategic approach. All you need to do is to begin with identifying why you want these unhealthy habits to go.
Once you have done that, follow this simple guide to help:
1. Identify Triggers And Patterns
Begin With Self-Awareness: First, recognise the triggers or situations that lead to the unhealthy habit. Understanding the patterns helps in creating a plan for change.
2. Set Clear Goals
Define clear, achievable goals to work towards. Whether it is reducing the habit gradually or quitting altogether, set realistic milestones.
These specific objectives will help you stay on track.
3. Replace With Healthy Alternatives
You see, in life there is no vacuum. If you leave the house empty, spiders and other different unwanted things will occupy it. The same thing happens when you need to overcome unhealthy habits. you cannot remove the unhealthy habit without a good one to replace it.
As a result, you need a substitution strategy to replace the unhealthy habit with a healthier alternative.
For instance, swapping sugary snacks with fruits or seeds or nicotine substitutes for smoking.
4. Gradual Change Approach
Also, you need to take progressive and realistic steps. Instead of trying to change the unhealthy habits at once, take small steps towards improvement.
Break the habit down into manageable parts to make it more achievable.
5. Build A Support System
Again, everyone needs support in one way or the other. Also, it is important when you are trying to overcome unhealthy habits.
You need to surround yourself with supportive friends or family members.
Furthermore, you can join support groups to encourage and motivate you through the process.
6. Practice Mindfulness And Stress Management:
Sometimes, trying to dump a habit could become a stressor.
As a result, you need to adopt stress-relieving techniques like meditation, deep breathing, or exercise to manage stress without relying on the unhealthy habit.
7. Accountability And Tracking Progress
Keep track of your progress regularly. Journaling or using apps can help monitor the journey and hold yourself accountable.
8. Seek Professional Help If Needed
Consider seeking help from therapists, counselors, or healthcare providers who specialise in habit change for additional support.
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They will guide you and give you vital information that will help you stay on course.
9. Reward Positive Changes:
Acknowledge and reward yourself for each step forward, reinforcing positive behavior and motivation to continue.
You can reward yourself with something amazing that you may have been desiring. Buy something good for yourself each time to keep the motivation high.
10. Learn From Setbacks
It’s normal to face setbacks. All you need to do is learn from them, reassess the approach, and use setbacks as learning experiences rather than reasons to give up.
11. Patience And Persistence
Really, you must understand that change takes time. But with patient and persistent you can overcome the unhealthy habits. Don’t get discouraged by slow progress. Every effort counts towards a healthier lifestyle.
12. Stay Focused On Long-term Benefits
Keep reminding yourself of the long-term benefits of breaking the unhealthy habit – better health, increased energy, and overall well-being.
Overcoming unhealthy habits requires commitment, dedication, and a positive mindset.
With the right strategies, support, and perseverance, it’s possible to make positive changes and lead a healthier, more fulfilling life.