Remove unwanted habits
- Write down three specific habits that you’d like to stop
An example of a specific habit is, “Stop buying soda with lunch” instead of “Stop drinking soda.”
- For each unwanted habit, think of ways you might remove (or avoid) the associated prompt
For example, you could take your lunch (and a healthy drink) to work. If you can’t think of anything, that’s okay. Move on to the next step.
- For each habit, think of ways to make it harder to do (i.e., reduce your ability)
There are five factors to consider:
a. Can you increase the time it takes to perform the habit?
b. Can you increase the physical effort involved in performing the habit?
c. Can you increase the mental effort involved in performing the habit?
d. Can you increase the money required to perform the habit?
e. Can you make this habit conflict with an important routine that already exists?
- For each habit, think of ways to reduce your motivation
For example, you could research the effects of soda on health and wellbeing.
- For each habit, select your best solution from steps 2, 3, and 4
- Take action and remove that behavior from your life!
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