Stop Bad Habits for Good

If you've ever tried to reason with a toddler who's playing with fire (literally or figuratively), you know how effective that can be. Better strategy, create a distraction. Same goes for you and whatever unhealthy habit you've been trying to wean yourself from. While you can intellectualize ad nauseam about why you should change your ways, there's a part of your brain that's a screaming two year old, and she wants what she wants when she wants it, whether that's a cigarette, a pint of Haagen Das, a bottle of wine or carte blanche at Nordstroms.

To effectively change an ingrained habit (and aren't all habits ingrained) you need to define your reasons to change, recognize what triggers your behavior and collect a bag of diversionary tactics to occupy your inner toddler. Change is hard, but it's doable... with a plan.

Prepare to change: Before you try to give up the cigarettes, cut out sugar, or control your spending, write down all the reasons you want to change your behavior. Keep the list growing, and reread it often. Plan ways to work around the typical situations, experiences and feelings that trigger your craving.

One day at a time: Give yourself at least a month to focus on changing just one habit, As with any goal, commit to yourself (in writing) and those around you. Come up with an incentive (something healthy-a day at a spa, for instance) for sticking with it and build in consequences for giving up (donating your favorite outfit to charity. Plan each step of the process.

Out with the old, in with the new: If you are trying to cut down on the amount of television you watch, for instance, have a prime-time replacement. Make it something pleasurable--reading a novel, playing with the kids, or socializing with friends. If you replace a bad habit with a good one, then you'll have filled the energy drain with an energy promoter.

Spin to win: You see this all the time in the Presidential election cycle. Candidates attempt to lower expectations so that if they lose a primary they can declare victory by saying-well we had been behind by 30 percent, and we only lost by 15, so we actually won. I'm not suggesting you spin a web of lies, but manage your own expectations. This is especially true when you're trying to loose weight. If you set a goal of losing 20 pounds and after a month you've only lost four, that's not failure, it's progress, and don't let your inner voice tell you otherwise. And celebrate small successes, in a healthy way.

Wait it out: When the urge to resort to the old behavior strikes, have a diversionary tactic ready. Those times when you're feeling stressed and suddenly want more than anything in the world to take a drag of a cigarette (or eat bag of Oreos, or pour a scotch), go for a walk, take a bath, practice a few yoga moves, or call a supportive friend. If after taking action the craving hasn't passed, reach for your list of reasons why you want to change and read aloud. Remind yourself that you are in control of your behavior. Taking steps toward a healthier life will add up to improved self-image, a more positive image and increased energy.

Jonny Bowden, PhD, C.N.S., is the author of The 150 Most Effective Natural Cures on Earth, The 150 Healthiest Foods on Earth: The surprising unbiased truth about what you should eat and why, and The 150 Healthiest Meals on Earth. This article was adapted from his latest book, The 150 Most Effective Ways to Boost Your Energy. For more information, visit www.jonnybowden.com.