We all have bad habits.

What are habits? Habits, by definition, are behaviors that are repeated consistently and occur subconsciously.

We don’t think about every little thing we do during the day because of our habits. And some of them can be bad.

Research shows that about 40% of people’s daily activities occur in almost the same situations. Our daily lives are shaped by habits we’ve formed over our lifetimes.

We find it hard to change them because we are on autopilot. Sometimes, we don’t realize what we are doing because we have done it over and over again.

They are essential to our success. They are also hard to control.

How to form new, better habits and replace bad ones

With some dedication, you can replace your bad habits with new, better ones.

Here’s how.

1. Become more self-aware

You must bring your subconscious habits to the forefront of your mind. Please do this by self-observation, or ask your friends and family to point them out.

This will help you become self-aware of your actions when you don’t realize them.

Ask yourself:

• Why am I checking my email when I get up in the morning?
• Why am I eating this unhealthy food?
• Why am I on Instagram instead of writing?

Become consciously aware of your habits. You are probably on autopilot about specific things you do every day.

It’s important to recognize these behaviors and really think about them.

To break one, you must realize you are doing it. If the habit is bad, you have to be aware of it.

2. Change your preferences

You must remove the triggers now that you know you have bad habits. These triggers cause them to occur.

What habit do you want to really change?

You need to give yourself a timeline. Set a deadline for how long you will change your preferences.

When you remove the cues for habits, it’s easier to form new ones.

If you are forced to make a change, you can quickly realize something has become a habit. You can make a conscious effort to change them. You are forced to accept it.

Remove situations or items that trigger them. For example, if you use your smartphone too much, set up screen time limits.

3. Tell others about it

Alcoholics Anonymous is successful because it meets in a group setting. Through mutual aid and fellowship, members help one another and share.

Fixing a bad habit starts with being accountable to others. This is a powerful way to keep the pressure on yourself to change. You can better cope with and change them by giving and receiving support from others.

You will find positive and healthy habits. Others can help you stay on track if you resort to bad ones.

Research shows that it takes anywhere from 18 to 254 days to form a new habit. Other people can help you stay responsible longer than you can on your own. Take advantage of the love from your family and friends.

4. Write your habits down and visualize the new ones

Write down what bad habit you are doing. Why do you want to change it? Then, write down your new one. Compare them and then cross out your old habit. It’s therapeutic to cross something out.

Write down your new habit on a Post-it Note. Please post it on your desk, in your bathroom, or on your refrigerator. Post it somewhere in your house where you’ll see the note daily. It will remind you.

Research shows you are 42% more likely to achieve your goals when you write them down. When you write down your goals and visualize yourself succeeding, you can achieve it.

5. Think positively

If you are negative with your self-talk, it can set you back. 

Research shows that our subconscious mind can’t understand negatives. We can’t process negative words like “don’t” because our subconscious skips over the negative and hears the positive part.

That makes positive thinking even more powerful. Before you act on your habits, you need to think positively.

You got this. You can do this and make the new habit happen.

To help you think positively, reward yourself for taking a small action toward changing a bad habit.

Also, spend time with family, friends, and colleagues who think positively. They will support and encourage you.

Bringing it all together

Habits are so simple that you don’t think of them as habits. It starts by realizing you have them.

Once you build your new habits, be patient and forgive yourself. It takes a while for new ones to form.

Everyone slips up. That’s human. Stay positive.

We spend 40% of our time on autopilot. To improve your life and career, take the time to understand your bad habits.

Actively replace them with new, better habits.

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