Break Bad Habits? Replace, don't Remove!

How often do you find yourself caught in a cycle of repetitive habits that hinder your personal growth, yet struggle to break free? Mindlessly scrolling through your phone, binge-watching, engaging in gossip, and other similar habits are merely outward expressions that we can observe with our senses. The root of these habits lies in our fluctuating mind. Nevertheless, it is always possible to overcome these addictions. By identifying the origins of these habits and understanding how they began, it becomes much simpler to eliminate them.

When we try to stop a bad habit, in no time it comes back even stronger to us!

Don't Eliminate, Replace them

In the Indian culture, there is a practice of 'Upavasa', which is commonly understood as 'Fasting' in English. However, the actual meaning of the sanskrit word goes beyond just fasting, which is "Upa" meaning "Near" and "Vasa" meaning "To Stay". So in common man's language when we say fasting, we understand it as "Not eating", however the actual practice of Upavasa is replacing "Eating Foods" with "Spiritual Practices". You can't just "Not Eat" and create a vaccuum in your day's activity and also your body. In that case, the mind will wander around the thoughts of food only, which increases the craving for it and it will definitely come back stronger.

Whenever you wish to break a bad habit or addiction in the future, make sure to substitute it with a more positive alternative.

How to make this happen?

Here are some simple steps to gradually replace your bad indulgences to self-nudging habits.

1. Identify the Source

   Each habit originates from a specific source, such as boredom, anxiety, or depression, among other potential reasons. Recognizing this source can greatly facilitate the process of addressing the habit.

2. Replace with Better

   Don't go for significant impactful actions. Even small incremental changes are a great way to drive a big impact. Remember, in order to climb upstairs for a long way, you need to take one stair at a time. If you start jumping and skipping stairs then soon, you'll be tired and that will further delay the process.

3. Be around like-minded people

   The subtle yet powerful influence of our immediate surroundings greatly affects our mindset. Our habits are heavily influenced by this environment, either leading us towards negative behaviors or supporting us in breaking free from them.

4. Celebrate small wins

   Human minds require continuous motivation. Recognizing small victories can serve as a powerful driver for advancing along this journey wholeheartedly. In doing so, we also validate our efforts, rendering the entire pursuit meaningful in reaching the ultimate objective.

5. Have a Plan B

   Finding that the substitute habit you've selected is not potent enough to divert your mind from the old one is quite common. In such instances, consider replacing it with another activity that can better occupy your thoughts.

Still confused with replacing habits?

Okay, you understood the entire concept but are still confused on how to select an alternative habit or uncertain about its long-term sustainability. Here, let me help you with some ideas of replacements.

Replacement Examples

1. Binge Watching with Reading

2. Procastination with Planning

3. Standard Fasting with Personalised Fasting routine (focusing more on your goals or other important projects)

4. Late Sleep with Sleep Routine

5. Lazy with Hobbies

6. Complaining with Gratitude

Ultimately, always bear in mind that it all boils down to the workings of our mind. Therefore, throughout the entire process, concentrate on the patterns of the mind and the thoughts that arise. Doing so will greatly facilitate reaching the intended objective.