How to Avoid Falling Back into Old Habits or How to Integrate New Habits into Daily Life
“Monique, how do I keep the new habits I have learned in place? I am afraid I will fall back into the old pattern and rut I was in. How do I stay unstuck?” One of my clients said this to me, and he’s not alone. Many ask this after they begin to see the positive effects of integrating new habits that empower them into their lives.
I know how hard it is to do this as well because it took me 3 attempts over a period of 2 years to kick a coffee habit I wanted to change. Now, it’s been 5 years and I am not even tempted when I smell coffee, or if there are no alternatives. In fact, I keep my preferred tea bags with me in my bag just in case there aren’t any.
There are a few things I have learned when it feels like your old habits are just too strong to break. The problem isn’t necessarily the new behavior—it’s the old one!
The first thing to keep in mind is that your brain is designed to adapt and learn new things quickly. It’s how we survive as humans. If you haven’t changed your behavior over the course of a few weeks or months, it’s likely because you have adapted to your previous behavior or lifestyle without creating a plan to maintain the new ones.
Don’t get discouraged!
Here are some tips:
- Make a list of all the old habits that you want to break. Now write down all the reasons why those habits are no longer working for you—and physically cross them off one by one! Preferably with a red-inked pen. Then, rewrite the new habit next to the old one in blue, black or your favorite color pen.
- Visualize yourself moving forward toward your goals—and keep doing this over and over again until it becomes second nature!
- Adopt the identity of who you are with the new habit. For example, as a tea drinker, I try new teas, I ask others about their favorite tea, and I am prepared if no other alternative other than coffee is available. That’s because I SEE MYSELF AS A TEA DRINKER.
This is a game changer. In fact, it’s the biggest aspect of maintaining a new habit you will ever undertake. I challenge you, as I challenge my clients to maintain new habits by shifting your identity around the new habit.
I know this is not easy to do, and if you need help, I am here. Coaching is one of the fastest ways to maximize your individual performance and keep new habits permanent.
Also, commit to a daily exercise routine (even if it’s just 5 minutes), even if all you do is walk around the block or stand up from your desk for a few minutes every day at lunchtime (or whenever). You may say what does this have to do with integrating new habits, Monique? Everything.
- Lastly, do something nice for someone else every day—this will help you feel better about yourself, activate the law of gratitude as well as other spiritual laws, and show others that you care about them too. You can only win with this model.
I am rooting for you. Be honest with yourself about what works for you and what doesn’t. One size fits all is not a best practice.
The most important thing is to be patient and kind to yourself. Changing habits can take time, so don’t get discouraged if you don’t see immediate results. You want to make sure that the new habits are lasting ones, not just short-term fixes!
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