Tips for Building New Habits and Breaking Old Ones

Imagine for a moment, a dense forest where you’ve

walked the same path every day.

This path is well-trodden, clear, and easy to follow

– much like a deeply ingrained habit.

Starting a new habit is like forging a new path

through the undergrowth.

It’s tough and requires effort, but the more you walk it,

the clearer it becomes.

So if you’re looking to forge a new path,

here are some tips for learning new habits

and breaking old ones.

 

The second half of a man’s life is made up of nothing more than the habits he has acquired during the first half.

—Fedor Dostoevsky

 

Learning New Habits

Choose realistic and specific goals.

Focus on one habit at a time, and make it clear, reasonable, and measurable. Instead of saying “I want to exercise more”, say “I want to exercise for 30 minutes, three times a week”.

Create a plan and a schedule.

Plan ahead and schedule your habit into your daily or weekly routine. Decide when, where, and how you will exercise, and put it on your calendar or reminder app.

Track your progress and celebrate your success.

Use a journal, a tracker, or an app to keep track of your habit and see how far you’ve come. Reward yourself and celebrate the small wins. This is important because it’s how to build momentum.

Use incentives and rewards.

Don’t rely on your willpower or discipline alone. For example, use a buddy system, a challenge, or a bet to make your habit more fun, social, and competitive. Or try a carrot-and-stick approach, where you reward yourself for doing your habit, and punish yourself for skipping it.

Breaking Old Habits

Identify the triggers and consequences of your habit.

Analyze your habit and understand what causes it and what results from it. For example, identify the cues, routines, and rewards of your habit loop, and how they affect your behavior and well-being.

Replace your habit with an alternative behavior.

Find a substitute behavior that can satisfy your needs and desires, without the negative consequences. Replace smoking with chewing gum, drinking with seltzer water, or binge-watching with listening to interesting podcasts.

Avoid temptations and distractions.

Remove or reduce your habit cues, and create barriers and obstacles to bad habits. Throw away your cigarettes, lock away your alcohol, or uninstall your streaming apps.

Seek support and accountability.

Join a group, a program, or a community that can offer you advice, feedback, and encouragement. Or find a partner, a coach, or a mentor that can hold you accountable, challenge you, and inspire you.

To get started on your personal journey toward habitual excellence, check out this free Habit Design Guide: