Changing Habits - It is Possible!

By Donna Boylen

See all Articles by Donna BSee Donna B's Expert PageGet Updates on HabitsGet Updates on Donna B

Would it surprise you to know that most of your thoughts and behaviours are habitual? That as you’re thinking or doing them, you’re actually not making a conscious choice about them? Habitual behaviours are simply behaviours that we have learnt through repetition over time and quite often they are important to us.

For example, changing gears in your car from first to second to third etc doesn’t usually require your full thought and conscious attention because you’ve learnt to do it through repetition. This habitual behaviour allows you to concentrate on the road in front of you, or to perhaps use your indicator or turn the wheel at the same time you’re changing hears.

Other habitual behaviours however are not quite as positive. For example a habitual behaviour may be to grab a block of chocolate or packet of chips when you sit down to watch TV at night. Now, whilst eating some chips or chocolate occasionally isn’t so bad, it’s when it becomes habitual that makes it detrimental. Remember that when you’re doing something habitually your full consciousness is not being utilised; so when you’re eating that chocolate the chips you’re not fully experiencing the moment anyway. You’re not enjoying the texture or the flavour, you’re simply going through the motions – out of habit. With this habitual sort of behaviour it’s common to get to the end of the chocolate bar or chip bag and not even realise that you’ve consumed the lot. This is one example of how habitual behaviour can be detrimental to you.

The good news is that you can change your habitual behaviours. It will require some conscious though and persistence, but the results will be worth it.

To change a habit, you need first to have a baseline, which is basically a starting point. For example, if you wanted to change your chocolate eating behaviour, you’d need to know how many chocolates you currently consume and also how often you’re eating them. Once you know where you currently are, you can tell how much progress you’re making.

The next step is to create your modified behaviour. Do you want to eat fruit instead? Maybe just sip some water? Maybe you just want to eliminate it or reduce it without replacing it with anything else. If you’re choosing to replace your behaviour with something else, make sure you have it on hand. For example; have the fruit already peeled and cut up ready to go or have your water bottle already chilling in the fridge. This way you are more likely to stick with your new changes.

It’s also helpful to know why you want to change your habit. Make a list of all the benefits of changing your behaviour. Maybe you’ll lose that little bit of weight you wanted to, perhaps your complexion will be clearer, maybe you’ll wake with more energy in the morning.
Knowing why you want to change habits will help to keep you motivated. Any time you’re tempted by your old behaviour, you can pull out your list of benefits to re-read and remind yourself of why you’re doing this.

Also make a list of the drawbacks of changing your habits. Maybe the water you’re sipping won’t be as comforting to you as chocolate. Perhaps you really enjoy the feeling of treating yourself with something at the end of the day. Whatever you perceive the drawbacks to be about changing your behaviour, make a list of them and then also make an action plan as to how you will overcome these drawbacks. Being prepared for the setbacks will ensure you can handle them easily when they come along.

Lastly, changing the way you speak to yourself is imperative in changing your habit. Where you once may have said to yourself “I’m a chocoholic and I eat chocolate every day” becomes “I really enjoy chocolate when I occasionally treat myself.” Or “I always eat when I’m watching TV” becomes “I love taking care of myself properly and eating only when I’m hungry.” Create your own new statements to say to yourself. They will feel a bit forced and unnatural to begin with, but with persistence these new statements will become true for you.

Keep a track of your changing habit over time. Refer back to your baseline and reward yourself at the end of each week, fortnight or month when you can see how much progress you’ve made. You may also want to tell your friends, family or partner what you’re trying to do and ask for their support during your transition.

Congratulations on making the decision to create a better life for yourself. It will definitely be worth it!