Podcast Ep 009: Breaking Free From Bad Habits
- Vicky Cleary
- Oct 17, 2022
- 4 min read
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SHOW NOTES:
Have you ever found yourself snacking without even thinking about it? Or scrolling endlessly on your phone instead of tackling your to-do list? These moments of autopilot can be frustrating, especially when they go against our goals.
Last week, I kicked off a three-week focus on cleaning up and detoxing in my Facebook group. Detoxing isn’t just about what you eat—it’s also about what you bring into your home, put on your skin, and feed your mind. If you want to join in, I’ll share the link in the show notes below.
But today, I want to talk about another kind of cleanup: cleaning up how you do things—your habits.
Why Do We Engage In Bad Habits?
Many of our habits are learned behaviors, which means we can also unlearn them! Habits form when an action is repeated in response to a trigger—this could be an emotion, time of day, or even stress and boredom. Over time, our brain links the trigger to the action, making it automatic.
For example, if you find yourself reaching for a snack whenever you feel stressed, your brain has created a connection between stress and eating. The reward? A release of feel-good hormones, reinforcing the habit.
So, why can’t we just stop?
Because our brain perceives a need being fulfilled by the habit. That’s why breaking a habit requires more than willpower—it requires mindfulness and awareness.
The First Step: Becoming Present & Mindful
To break the cycle, you need to be present in the moment when you catch yourself engaging in an undesirable habit. Ask yourself: Why am I doing this?
A great tool to use is the STOP technique:
Stop what you’re doing.
Take a few long, slow breaths to recenter yourself.
Observe what’s going on:
Body – Are you tense? What are you feeling physically?
Feelings – Are you stressed, bored, overwhelmed?
Mind – What story are you telling yourself about why you’re doing this?
Proceed with awareness and intention.vercommitting your time and mental energy can leave you feeling overwhelmed, stressed and drained. It can even take a toll on your wallet … and your health!
Replacing the Bad Habit
Once you’re aware of the bad habit and the trigger, you can choose a healthier response:
If you’re truly hungry, opt for a nourishing snack.
If it’s boredom, try a short walk, stretching, or a productive activity.
If it’s stress, practice deep breathing or journaling instead.
When you replace a habit, you train your brain to link the trigger to a new, healthier action—one that aligns with your goals.
Reducing the Triggers
Another way to proactively stop a habit is to reduce or remove the triggers:
If you snack on cookies at home, don’t keep them in the house.
If social media distracts you, turn off notifications or remove the apps temporarily.
If wine is your go-to after work, try swapping it for a non-alcoholic alternative and a different way to relax.
If you’re unsure of your triggers, journaling can help. Write down what happened in the hour before engaging in the habit and look for patterns.
ENERGIZING ACTION
Breaking free from mindless habits takes practice, but with awareness and small changes, you can create new, intentional habits that support your well-being.
Try this today: Start noticing your autopilot moments. When you catch yourself engaging in a habit, ask yourself why before proceeding.
You’ve got this! Small, mindful actions lead to big transformations.
That’s what I have for you today. If you found it valuable, please like it, leave a review, share it with someone else who might find it valuable.
If you have any questions about creating a healthy lifestyle that works for you, please send them my way! FB or Instagram messenger under UPLIFT Healthy Lifestyle or email me at vicky@uplifthealthylifestyle.com.
Have an energized day!
RESOURCES & LINKS:
▼ TAKE THE BURNOUT ASSESSMENT
Feeling the burnout blues? Take my quick burnout assessment to gain valuable insights into your well-being and unlock personalized strategies for a happier, healthier you! Don't let burnout hold you back – take the first step towards reclaiming your energy and vitality today!
▼ UPCOMING EVENTS & PROGRAMS
Energy to Thrive Project Discover (and implement) the actions that will help you better manage stress, eliminate brain fog and reduce inflammation while rediscovering energy, focus, and productivity. AND feel so much better inside and out – so you can perform at peak capacity and be more efficient when focusing on your business or career and your life!
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