breaking bad habits

Bad habits are repetitive behavior that’s harmful to oneself and other people, for example, smoking, overspending, etc.

Breaking free from a bad habit can be challenging and sometimes painful

Bad habits can have a significant impact on our health, relationships, and overall quality of life.



Spending too much time on the screen before going to bed
Nail biting
Nose picking
Carrying a heavy bag
Not having sex
Negative self-talk
Not exercising

Steps to breaking bad habits


Acknowledge the habit and its impact: The first step towards breaking a bad habit is to admit that you have a problem and that it is affecting your life negatively. Take some time to reflect on how this habit is impacting your health, relationships, career, or any other area of your life.

Identify the triggers and patterns: Most bad habits are triggered by certain situations, emotions, or environments, people, music, and time

For instance, if you are trying to quit smoking, you realize that on your own, you can go for some time without smoking but when you hang out with friends, you smoke, remove the trigger which is your friends


Set realistic goals: Research has proven that it takes 28 days to break free from a bad habit, but most times, this isn’t true as most people take more time to break free

Breaking a bad habit requires time, effort, and patience. Set realistic goals and milestones to help you stay motivated and track your progress.

Start with small steps and gradually increase the difficulty as you gain confidence and momentum. For example, if you want to break free from smoking, if you smoke two packs every day, try reducing it to one pack

Reward yourself: breaking free from a bad habit is difficult, and you should encourage yourself with rewards if you are trying to break free from lying, if you go a week without telling lie, you should reward yourself

Find a support system: Breaking a bad habit can be a lonely and challenging journey.

Have a support system you can fall back too when the urge to go back to your bad habits becomes high, these support systems could be your friends, neighbors, or people of like minds, etc

Develop healthy habits: Breaking a bad habit requires you to replace it with another habit else you will fall back to your bad habits.

Develop healthy habits that will help you cope with stress, improve your physical and mental health, and enhance your overall well-being.

For example, if you are trying to quit smoking, you can develop a habit of exercising regularly, eating a healthy diet, and practicing relaxation techniques.

Be kind to yourself: Breaking a bad habit is a challenging and often frustrating process.

Be kind to yourself and acknowledge that setbacks and mistakes are part of the process.

Treat yourself with compassion and forgiveness and focus on the progress you have made rather than the mistakes you have made.


Bad habits take time to develop, breaking free from them will require time too.

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