One Bad Habit at a Time: A Serious, Tongue In Cheek Guide On How to Change Your Most Stubborn Ones For Seriously Average People

Some bad habits are actually kind of fun.

Like snarfing a whole pint of Ben & Jerry's "Phish Food" or cursing like a sailor on shore leave at your husband for putting the toilet paper roll on backward.

We all have bad habits and look, there's no shame in that.

It's human nature to be imperfect, after all. The good news is that we can change our habits with some discipline and work (unless your hubs like being called names). Changing bad habits doesn't happen overnight but simply acknowledging the behavior is the first step toward change.

Feel me?

Don't try to change multiple behaviors at once; choose one habit to focus on and work on it until you feel like it has been changed for good.

One of my favorite ways is through daily focus time; there's plenty of research showing its benefits, including improved mood and decreased anxiety levels. This can take the form of meditation, yoga, or prayer. The habit starts by simply taking five minutes out of your day even if you don't feel like you need it at all; any time spent doing this daily can yield excellent results over time as long as they're consistent with their practice.

But look, before we get into solely discussing bad habits, it's a good idea to have some practices in your life that are positive, too.

For example, daily exercise - not just when you want to change up the negative habits, but for a positive outlook and physical health overall as well. Plus, it helps burn off that pint you just ate, truth be told.

Once you've moved the needle on lousy habit #1, move onto another bad habit or incorporate more positive habits into your daily life.

Here are some serious yet fun, tongue in cheek tips for changing bad habits into good habits:

1. Out of sight, out of mind

I've been working from home for some time now. Even before the pandemic. One of my biggest nemesis?

Food. #nomnom

If you have a problem with binging on junk food, or even just micro nibbling all day (which adds up), avoid having it around the house. Drop those tempting morsels from your grocery list. If something bad isn't in your face, you will quickly remember that is not an option and form good habits like not bingeing on junk and instead of developing new ones like eating more kale chips.

Ok, maybe not kale chips, but you get my drift.

2. Pat yourself on the back

Let's take a habit many of us deal with.

Swearing. Cussing. Cursing. Using fuggin' bad words.

Oh, you don't curse, you say? Well, I bet you know someone who does.

If your goal is to stop cussing or to take your curse word usage down a notch, here's what to do.

Imagine your gramma is sitting next to you.

Sometimes grandma likes to fucking curse, so this strategy might not work for you. Or maybe you don't like your gramma...whatevs. Imagine it's your pastor then. The point is that it's helpful to think of someone you wouldn't want to turn off or offend with your potty mouth – like a tough aunt, your teacher in 3rd grade, or your brothers kids. (OK, maybe your bros kids would be ok).

So before you toss an empty beer can and cuss out the ref on TV, picture that person sitting next to you on the couch tapping her fingers and just waiting for you to slip up.

Then don't cuss.

Rewarding yourself isn't a narcissistic thing; it's a necessary and smart one.

So pat yourself on the back. Just don't go grab ice cream (see #1 above).

3. Spank yourself

Look, don't take this outta context.

I don't literally mean to spank yourself unless you're totally into that kinda thing, and then this would be a moot point.

But I digress…

What I really mean is to kinda-sorta punish yourself.

Like the good ole' swear jar.

This time honored method works works because it hits us in the "feels", right where it hurts: in the bank account. Better yet, also tell your friends and fam to take note and keep you in check. Any time you say sh*t, h*ll, fcku, or whatever your fav word is, whip out a George Washington (a $1 bill I mean) and stick it in that jar.

Set a goal for yourself—say, two weeks with no cussing—and let the swear jar serve as a testament to your journey.

After reaching your goal, you can use that money to buy yourself a nice reward, like a gallon of ice cream, which will totally blow that "outta sight, outta mind" binge eating thing out of the water but fuck it, you've earned it.

Shit, I typed the F-word.

In goes a dollar.

4. Track your daily habits

There's a phrase in the business world that says you can't manage something if you can't measure it.

So then, how will you know if you're making headway on crushing bad habits?

It could be paper and pen or an app on your phone; tracking your habits puts them in the forefront of your mind, and you'll also feel accomplished at the end of the week.

One quick tip for changing your bad habit: be mindful of it.

For instance, if you're eating better daily, then mark down what you ate and for each meal. If you're stopping your profound use of curse words, then fuggin' track how many weeks, or days, or hours, you've made it without saying bad words.

Visual prompts to help you succeed in breaking bad habits can be vital in helping you stay motivated – this will make it easier for you to recognize that developing new behaviors is within reach.

You're doing fab; we're almost there.

5. Buddy up

Do you have that evil twin who 110% "gets you"?

You know, that one friend who isn't afraid to tell you like it is, can help polish off a couple bottles of wine and crush a gallon of ice cream with?

Yeah.

Don't buddy up with her, or you'll never break those bad habits.

Hire a trainer, a nutritionist, or find an accountability group that will compel you to take steps forward. Heck, sometimes something as simple as posting your progress, or lack of it, on social media is motivation in and of itself.

Lying to yourself about your change in habits may make it easier to cheat; however, if you tell other people what you're trying to accomplish, you will focus on the new behavior a bit easier. It will eventually overtake the bad behavior.

So buddy up, just be sure to pick the buddy that's actually gonna HELP you, not get drunk with you.

The final F'n word

Don't try to change multiple bad habits at once.

By changing one bad habit at a time, you can feel more confident and booming in your personal development. And when you've successfully changed that old behavior for good? That means it's time to go after another.

When all of these changes are made, there will be less pressure on yourself because the process is gradual. Don't worry about feeling overwhelmed - just focus on what feels manageable right now, then work from there.

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