Habits are automatic – almost like going into autopilot mode. They’re the things we do without thinking, sequences of behaviour that are second nature to each of us.
Habits tend to develop over time and while some are positive, such as opening doors for others or saying ‘Good Morning’ as you pass people, other habits can be unhealthy and even destructive. These are things like emotional eating or drinking, or lazing in front of the TV for hours on end.
So what if you want to change direction and break some of your bad habits? Well, breaking a bad habit starts with raising your awareness of it – knowing where, when and how it occurs.
Habits tend to fall into four broad groups and can be:
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Related to location or the time of day – do you often have the afternoon munchies?
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A series of actions that are connected – if you have a drink, do you also want a cigarette?
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Brought on by particular moods – if you feel low, do you reach for some chocolate? If you want to unwind after work, do you have a glass of wine?
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Triggered by the company of certain people – do you want to exercise when you’re around exercisers? Or to feast when you’re around big eaters?
Sydney-based psychologist Dr Suzy Green says, “Once you’re really aware of what you want to change, take a proactive approach to behaving differently next time you are in the ‘trigger’ situation. Stay mindful and you can knowingly choose to do something differently instead of falling back into your old patterns.”
Experts say it takes around a month to get rid of a bad habit, so if you’re trying to improve your diet and start exercising, here are some tips to help you create some healthy new habits:
Do it often
Sydney-based psychologist Louise Adams says, “Remind yourself about the better habit you want to make every hour on the hour if you can. This can be difficult to do at first, but you could try to ‘piggy back’ your better behaviour or reiterate a positive message with actions that you already do frequently throughout the day, like putting on the kettle, checking your emails or sending a text.”
Build up to it
Motivation is a must, but so is being realistic. If you want to move more, an hour-long spin class on the first day is probably too tough and not getting through it might discourage you, hurt you and send you back to square one. So, start with 10, 20 or 30 minutes and build up to your goal.
Be consistent
The more consistent you are, the easier it will be to improve your behaviour. So, if you want to start exercising, do it at the same time every day for the first 30 days or so. Activities you do just every few days are trickier to lock in as habits.
Replace it
If you’re giving up something, replace it with a healthier option that you enjoy. So, if watching TV was a favourite relaxation, try meditation or yoga for part of that time. Look for lighter versions to replace your favourite foods – try our yummy prosciutto and vegetable flat bread pizza and deluxe barbecue burger for some ideas.
Remind yourself
Keeping up better habits can be difficult, so remind yourself why you are changing your whole focus in the first place. Write down what you want and why – you’ll clarify your thoughts and focus your mind on getting the results that you really want.
Ask a role model
Try to make more time for people whose habits you would like to mirror. Jump on the forums and talk with people who have achieved what you want to achieve; ask questions, seek advice and get answers to your specific questions. Get involved and be inspired.
Look at it this way
Louise Adams says, “Rather than totting up a ‘don’t do’ list, such as ‘I’m not going to eat that’, which might well set up a desire deep inside, spotlight what you will do instead.” So rather than saying ‘no’ to chocolate, focus on having five or more serves of fruit and vegetables a day and you might find the inner strength and feel satisfied. Another effective technique is to visualise the benefits of your better habits, so you can see yourself in great shape, being active and wearing the clothes you love.
Be imperfect
It might not work the first time you try to give up an unhealthy habit, but it certainly won’t work if you stop trying. So, give it your best shot, expect a few bumps along the way and enjoy the rewards when you get there.
Why are you doing this?
Get to know about the benefits of making the changes you’re making. Read about how eating well will improve your health today and in the future. Learn about the fat-busting benefits of regular exercise and love your new energy levels.