The Ultimate Guide to Making or Breaking Habits

Making or breaking a habit is a crucial part of our personal growth and well-being. Our daily habits play a big role in shaping our lives and defining who we are. Habits can be positive or negative, and they can greatly impact our daily routines and overall happiness. If you’re looking to make a change, here are some tips to help you make or break a habit. 


 1. identify the Habit You Want to Change  

The first step in making or breaking a habit is to identify the specific behavior you want to change. It’s essential to be honest with yourself about what habit you want to change and why you want to change it. Ask yourself questions such as, “What do I hope to achieve by changing this habit?” or “How does this habit impact my life?” Answering these questions will help you clarify your goals and give you a clear understanding of why you want to make this change. 


2. Set Clear Goals  

Once you’ve identified the habit you want to change, it’s time to set clear goals. This will give you a roadmap to follow and help keep you motivated. Make sure your goals are specific, measurable, achievable, relevant, and time-bound. For example, if you want to quit smoking, your goal might be to quit smoking for 30 days. 


3. Create a Plan of Action  

Now that you have a clear goal, it’s time to create a plan of action. This should include steps you’ll take to achieve your goal and what you’ll do when you slip up. For example, if you’re trying to quit smoking, your plan of action might include finding alternative activities to do when you would normally smoke, such as going for a walk or practicing deep breathing. You should also have a plan in place for what you’ll do when you face cravings or triggers.


4. Make Small Changes  

Start by making small changes that are easy to maintain. This will help you avoid getting overwhelmed and keep you motivated. As you progress, you can increase the difficulty of the changes you make. For example, if you’re trying to quit smoking, you might start by reducing the number of cigarettes you smoke each day. Once you’ve been successful at reducing your smoking, you can then work on quitting completely. 


5. Get Support 

 Making or breaking a habit can be difficult, but it’s much easier with the support of others. Find someone who can encourage you, hold you accountable, and offer support when you need it. This could be a friend, family member, or a support group. Having someone to talk to and lean on during tough times will make a significant difference in your success. 


6. Track Your Progress  

Keeping track of your progress will help you see how far you’ve come and what still needs to be improved. You can use a journal, an app, or a simple spreadsheet to track your progress. Seeing your progress will give you a sense of accomplishment and keep you motivated to continue on your journey. 


7. Be Patient  

Making or breaking a habit takes time, so be patient with yourself. It’s important to remember that setbacks are normal, and it’s okay to make mistakes. Keep moving forward and don’t give up. If you slip up, don’t beat yourself up. Instead, use it as an opportunity to learn and grow. 


In conclusion, making or breaking a habit requires a combination of self-awareness, goal-setting, planning, support, and patience. Habits are deeply ingrained behaviors, and it takes time and effort to change them. Remember to start small and work your way up, and don’t be afraid to ask for help. With a little effort and determination, you can make a positive change in your life and become the best version of yourself. 

It’s important to understand that habit change is a process and it may take a few tries to stick. Don’t get discouraged if you slip up, it’s normal. Keep trying and keep pushing forward. Celebrate your successes along the way, no matter how small they may be. 


If you’re trying to break a habit, it can be helpful to understand the triggers that lead to the habit. Triggers are the things that trigger a craving for the habit. For example, if you’re trying to quit smoking, your trigger might be stress. Once you identify your triggers, you can find alternative activities to do when you face these triggers. For example, instead of smoking when you’re stressed, you could go for a walk or do deep breathing exercises. 


Another important aspect of breaking a habit is to find replacement habits. When you break a habit, there’s often a void left behind. This can lead to feelings of boredom or emptiness. To avoid this, it’s important to find alternative habits to replace the habit you’re breaking. For example, if you’re trying to quit smoking, you might replace smoking with exercising. 


Lastly, it’s crucial to stay motivated and keep yourself accountable. Use affirmations and positive self-talk to help you stay motivated. Surround yourself with positive people who support your goals and hold you accountable. Reward yourself when you reach milestones along the way. 

About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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