If you have trouble breaking bad habits, you should first understand the reasons for them. Some bad habits have emotional and biological benefits, and they may help us deal with stress. Other bad habits can be a reaction to a particular event or situation. For example, we might bite our nails, clench our jaw, or tap our foot. Whatever the reason, there are ways to break these habits and replace them with better habits.
One way to break bad habits is by tracking them. Try carrying a piece of paper and pen with you, and write down your bad habits when they occur. You can also add up the totals. This is not meant to be a judgmental tool, but to become aware of your bad habits. By understanding your habits, you will be more likely to break them.
Once you have figured out why you have these bad habits, the next step is to recognize them. If you're ashamed or embarrassed about a behavior, it's easy to let your thoughts and feelings control your behavior. It's also easy to become entrapped in a world of guilt and wish for a different life. While these thoughts are tempting, they distract you from actually changing your behavior.
Identifying and noting triggers, routines, and rewards is crucial for breaking bad habits. By doing so, you will build up your defensive system against these bad habits. In addition, recognizing where you're stuck in the habit loop will help you break it. Remember that habits form more quickly than we can think, so the sooner we can break them, the better.