Tiny Habits - How Do You Break a Bad Habit? l EP #82

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How do you break a bad habit?

Today Allison Schaaf walks you through chapter 7 of BJ Fogg’s book, Tiny Habits and discusses how you can apply it to meal prep and healthy eating. She talks about how to break a bad habit, without relying on willpower and motivation.

When trying to break a bad habit, first focus on a new healthy habit. For example, if you’re trying to break a takeout habit, focus on meal prep so you always have dinner prepped and have no reason to even think about takeout.

Then you can focus on stopping the old habit. Here are some steps to include:

1. Get specific. If you want to stop eating junk food, set a timer for 3 minutes and write out every single specific thing included in “stop eating junk food” from stop eating chips at night to stop ordering soda with lunch. Revisit the list, decide where to start and go from there.
2. Identify the prompt for that habit you want to stop. If watching tv is a prompt for you to open a bag of chips, you might go for a walk instead of watching tv at night to remove that prompt to snack. It’s always easier to remove a prompt than to ignore it.
3. Consider Ability - how do you make a bad habit harder? For example, you might stop buying chips or ice cream to keep in the house. You likely won’t usually want to drive to the store to buy those things at night. Or, you might just put them in a hard to reach spot like a high up cabinet or the back of the freezer.
4. Swap with a new habit: For example, you might prep some cucumbers to swap with the nightly chip habit. Instead of removing the habit, you’re swapping it for a healthier habit, which is sometimes easier.

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Resources mentioned in this podcast:

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