By Leo Babauta | Zen Habits
There aren’t many of us who don’t have some bad habit we’d like to quit: smoking, sweets, shopping, nail-biting, porn, excessive checking of phones or social media, other distractions …
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The problem is that we think we don’t have the willpower, faced with past evidence of failure after failure when we’ve tried to quit before.
We don’t think we can quit, so we don’t even try. Or if we do try, we give ourselves an “out,” and don’t fully commit ourselves.
Let me tell you this: quitting a bad habit takes everything you’ve got.
It’s hard, but doable — if you put your entire being into it. If you’re not good at changing habits, I actually suggest you start here and just focus on creating a new, good habit.
But if you’re ready to finally quit something, here’s a short guide to doing just that.
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10-Steps — Just as Good as the 12-Step Folk
You don’t actually need to follow every single one of these steps to quit a habit, but the more of them you do, the higher your chances. I recommend all of them if you want to be all in.
- Have a big motivation. Lots of times people quit things because it sounds nice: “It would be nice to quit caffeine.” But that’s a weak motivation. What you really want is strong motivation: I quit smoking because I knew it was killing me, and I knew my kids would smoke as adults if I didn’t quit. Know your Why, and connect with it throughout your quit. Write it down at the top of a document called your “Quit Plan.”
- Make a big commitment. Now that you know your motivation, be fully committed. A common mistake is to say, “I’ll do this today,” but then letting yourself off the hook when the urges get strong. Instead, tell everyone about it. Ask for their help. Give them regular updates and be accountable. Have a support partner you can call on when you need help. Ask people not to let you off the hook. Be all in.
- Be aware of your triggers. What events trigger your bad habit? The habit doesn’t just happen, but is triggered by something else: you smoke when other people smoke, or you shop when you’re stressed out, or you eat junk food when you’re bored, or you watch porn when you’re lonely, or you check your social media when you feel the need to fill space in your day. Watch yourself for a few days and notice what triggers your habit, make a list of triggers on your Quit Plan, and then develop an awareness of when those triggers happen.
- Know what need the habit is meeting. We have bad habits for a reason — they meet some kind of need. For every trigger you wrote down, look at what need the habit might be meeting in that case. The habit might be helping you cope with stress. For some of the other triggers, it might help you to socialize, or cope with sadness, boredom, loneliness, feeling bad about yourself, being sick, dealing with a crisis, needing a break or treat or comfort. Write these needs down on your Quit Plan, and think of other ways you might cope with them.
- Have a replacement habit for each trigger. So what will you do when you face the trigger of stress? You can’t just do your old bad habit — it will leave an unfilled need, a hole that you will fill with your old bad habit if you don’t meet the need somehow. So have a good habit to do when you get stressed, or when someone gets angry at you, etc. Make a list of all your triggers on your Quit Plan, with a new habit for each one (one new, good habit can serve multiple triggers if you like).