Everyone has their portion of bad habits. Whether it’s late-night binge eating or the irresistible tendency to procrastinate, our habitual behaviors can be not only harmful to our health and moods but will also drain a massive amount of time and energy, leaving us only disappointed with ourselves, again.
However, this doesn’t mean there’s no way out of this vicious cycle. While bad habits you’ve been sticking to for years can indeed require a long time or even mental health consultations to get rid of completely, everything is possible if you set yourself to it. As such, recognition is the first and most crucial step towards a healthier lifestyle – and if you’re reading this article, you’ve already made it.
Below, we explain how to break the three most common habits (smoking, procrastination, and overeating) for good:
Smoking is one of the most harmful habits, yet millions of people continue to do it every day. If you’re a smoker, you’re probably well aware of the risks – but sometimes, knowing isn’t enough to make a change.
If you’re struggling to quit smoking, here are a few tips that may help:
1. Set a quit date and stick to it. This will give you a specific goal to work towards and help you stay motivated.
2. Tell your friends and family about your decision. They can provide support and encouragement when you need it most.
3. Get rid of all cigarettes and smoking paraphernalia. This includes lighters, ashtrays, and anything else that may remind you of smoking.
4. Avoid trigger situations. If certain places or activities make you want to smoke, try to avoid them for now. This may mean avoiding social gatherings where people are smoking.
5. Find a replacement activity. When you get the urge to smoke, do something else instead – go for a walk, chew gum, or call a friend. Anything that distracts you from smoking will help. Alternatively, you can switch to pod vape kits – perfect devices for managing your nicotine intake and, thanks to the wide range of amazing flavors available, you might not even notice going completely nicotine-free.
Procrastination is the number one enemy of productivity. Whether you’re just trying to tidy up your house or get that important project done at work, putting it off until “tomorrow” will only do you more harm than good. As a result, you’ll feel stressed, anxious, and eventually disappointed with yourself for not being able to follow through.
If this sounds familiar, don’t worry – you’re far from alone in this. In fact, studies suggest that procrastination chronically affects 15%–20% of adults and approximately 25% of adults consider procrastination to be a defining personality trait for them.
So, how can you fight this habit? Here are a few practical tips:
1. Start small. Don’t try to tackle everything at once – set realistic goals for yourself and work on one task at a time. You can even break it down into smaller sub-tasks to make it seem less daunting.
2. Set deadlines and stick to them. Having a timeline will help you stay on track by providing a sense of urgency.
3. Find your motivation. Why do you want to achieve this goal? Write it down and keep it somewhere visible to remind yourself of your purpose.
4. Change your environment. If your home is cluttered and messy, it’s no wonder that you can’t focus on anything. Make sure your workspace is clean, organized, and comfortable so that you can actually enjoy the process.
5. Take breaks. Don’t try to force yourself to work for hours on end – allow yourself some time to relax in between tasks. Just make sure you get back to work once your break is over!
Overeating is another widespread problem that affects millions of people around the world. Whether you struggle with binge eating disorder or simply can’t resist finishing everything on your plate, overeating usually leads to feelings of guilt, low self-esteem, and anxiety. Not to mention the various health problems it can cause in the long run, like obesity, heart disease, and diabetes.
Luckily, there are many ways in which you can stop overeating for good. Here are a few tips to get you started:
1. Be mindful of your eating habits. Pay attention to when, why, and how much you eat. This will help you identify your triggers and find more effective ways to deal with them.
2. Make sure you’re eating for the right reasons. Are you actually hungry, or are you just bored, stressed, or anxious? If it’s the latter, you need to find a different way to cope with your emotions instead of using food as a crutch.
3. Slow down. It takes around 20 minutes for the “full” signal from your stomach to reach your brain, so make an effort to eat more slowly and mindfully. This will help you feel satisfied with less food.
4. Avoid trigger foods. If there are certain foods that you can’t resist overeating, try to avoid them altogether. This doesn’t mean you have to deprive yourself – just make sure those foods are not easily accessible, so you’re not tempted to overeat.
5. Seek professional help. If you’ve been struggling with overeating for a long time and can’t seem to overcome it on your own, don’t hesitate to seek professional help. A therapist or counselor can help you understand the reasons underlying your eating habits and develop a plan to change them.