Bad habits persist despite strong efforts to break them, because in many cases willpower alone is not enough. Some habits simply will not succumb to a direct assault. In order to break your bad habits, you're going to have to apply principles of psychology that will allow you to bypass your own limitations.
First Things First
One of the most important factors that will determine the success or failure of your quest to rid yourself of bad habits is the order in which you choose to tackle them, according to psychologist Ian Newby-Clark. Focus on one habit at a time, and start with the habit that you anticipate will be the easiest to break. After you succeed the first time, your self-confidence will be enhanced for a try at a more difficult habit. This can lead to an upward spiral of motivation and achievement.
Mind Tricks
Psychologist Heidi Grant Halvorson has identified two mental tricks that can help you to break bad habits. The first is called mental contrasting. You will need to cultivate the mental habit of thinking positively about the benefits of breaking the habit, while thinking realistically about the obstacles you will face. Imagine, for example, the benefits of a smoke-free life while contemplating the seriousness of the obstacles, such as cravings, that you will face. This creates an emotional imperative to act. In addition to this, you must formulate specific plans for how to break your bad habit. This involves thinking in great detail. In the case of smoking, for example, you need to develop plans for what to do when a craving strikes. Perhaps you will plan to chew gum, pop bubble wrap or meditate.
Habit Substitution
One of the most effective ways to break bad habits for good is to combine your effort with starting a good habit, reports the "Los Angeles Times." Your new habit should reinforce your new self-image. For example, combining quitting smoking with working out three times a week will help you develop pride in your body and reinforce a new self-image of a healthy person.
Conserving WIllpower
Kelly McGonigal, psychologist at Stanford University, confirms that willpower is a limited resource and should be treated as such. If you feel you are approaching the limits of your willpower, make a concession that does not involve resuming your bad habit. Allow yourself to eat more while quitting smoking, for example--you can always lose the extra weight later.
SMART Goals
Formulate your habit-breaking goals using a system. The SMART goal-setting system, for example, is based on the work of Dr. Edwin Locke, former professor at the University of Maryland School of Business. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-Bound. Your goals need to be specific and measurable so that you can easily keep track of your progress. They need to be achievable so that you can enjoy encouraging positive feedback when you accomplish them. Your goals also need to be relevant--personally meaningful to you--so that you will be committed to them. Finally, you should attach a deadline to each of your goals to help you resist the temptation to procrastinate.
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