Seven tips to help break habits and change unwanted behaviour
We all have habits we should kick. Yet we keep at them, perhaps while on autopilot after a long day or simply because we’ve never questioned them.
When it comes time to breaking up with unhelpful habits, ditching unwanted behaviour and creating positive lasting change, it can help to take small, meaningful steps and be kind to ourselves.
Here are some things to try.
1. Set small, achievable goals
It helps to aim for realistic targets. Rather than "never eat chocolate again," try changing for a dark 70% cacao or more variety. Or start with a 15-minute walk rather than jumping straight into hour-long walks. Clear, achievable goals build momentum and help you avoid feeling overwhelmed.
2. Identify your triggers
Understand what drives you to engage in these habits. Is late-night eating really about hunger or is it stress? By identifying your triggers, you can develop healthier responses to them—like taking a walk or calling a friend when stress hits.
3. Replace, don’t just resist
Replace doom scrolling with a book or podcast or swap out negative self-talk with a mantra like “I am not my feelings, this is temporary.” The new behaviour helps cut off the old habit and anchor your efforts to a preferred action.
4. Be compassionate with yourself
Real change takes time and slip-ups are natural, particularly with deep-seated habits such as smoking. Use them to learn, not to berate yourself. After all, you wouldn’t put down a good friend taking steps to quit, so extend the same compassion to yourself!
5. Visualise the new you
Picture yourself free from these habits. Visualize the benefits you’ll gain, like better health, improved confidence, greater resilience and a peaceful mindset. This positive imagery can inspire action and sustain motivation.
6. Create an accountability system:
Share your goals with a friend, family member or support group. Knowing someone is cheering you on can make all the difference, especially when progress is tough. Regular check-ins can provide support, encouragement and a gentle nudge to stay on track.
7. Reward progress, not just end goals:
Celebrate milestones, no matter how small. You may also find it helpful to “bundle” rewards with positive habits, such as streaming a favourite show while you prep vegetables for the week or do a strength routine.
With these seven gentle adjustments, you can leave behind what no longer serves you and step into a healthier, more positive way of living.
Rony Azar
TerryWhite Chemmart Pharmacist
Wollongong, NSW
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