Breaking an unhealthy habit can be challenging, especially a longstanding habit. As I discussed in an earlier article about smoking cessation, one way to break a bad habit is using a pattern interrupt, which is the topic of this article.
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| Breaking an Unhealthy Habit With Pattern Interruption |
Healthy habits and routines are a valuable part of life because they get reinforced automatically after a while. For instance, relaxing, reading a book or listening to calming music might be part of the pattern that reinforces healthy sleep hygiene.
In the same way that healthy habits get reinforced through certain patterns, unhealthy habits get reinforced in the same way. So, although there is no one way to break bad habits that works for everyone, one method that works for many people is to interrupt the pattern.
Steps to Breaking an Unhealthy Habit
The following method is one that I use when I work with clients who want to stop smoking. Although I use it with clinical hypnosis, it can be used without hypnosis for almost any unhealthy habit that you want to change:
- Set Up a Chart For Yourself: Get clear on what you want to change. Focus on one unhealthy habit rather than trying to change two or more at the same time. At the top of a chart write down what you want to change (e.g., smoking habit, nail biting, stress eating, etc). It doesn't have to be a fancy chart. It can be something simple, which has the following columns:
- Date and Time
- Trigger and Emotion
- Reward
- Small Change You Can Make
- Get Curious: Rather than being critical, get curious about your habit. If you find yourself getting judgmental, ask yourself if you would be as judgmental towards your best friend who was making an effort to change (see my article: Overcoming the Internal Critic).
- Fill Out the Chart With the Date, Trigger (or Cue) and Emotion: For instance, if you want to stop biting your nails, write down the date and time you bit your nails, the trigger that came just before you bit your nails (e.g., you had a confrontation with a coworker, you argued with your spouse, etc), and the emotion(s) you experienced with that trigger (anxiety, anger, sadness, etc).
- Identify the Reward: This can be challenging because rewards don't always look like rewards, so you might be unaware of them. But there is almost always a payoff for engaging in the bad habit. For instance, if you bite your nails whenever you get anxious, you might momentarily dissociate (zone out) from whatever is making you anxious, so biting your nails provides temporary relief. Also, if you bite your nails very low, you might experience an endorphin release.
- Identify a Small Change You Can Make: Rather than trying to stop engaging in the bad habit altogether, identify one small change you can make. This can help you by not setting you up for failure by trying to make too big a change at once or eliminating the habit altogether. For smokers, a small change might be changing a brand or, if you smoke just before breakfast, change that habit so that you smoke after breakfast.
- Identify Your Successes: Recognize that breaking an unhealthy habit can take time and effort, so don't focus on trying to do it "perfectly." For example, if you're trying to stop biting your nails and you're able to do it for two days (when you've never been able to stop it before), identify this as a success and renew your efforts (see my article: Achieving Your Goals: Learn to Celebrate Small Wins Along the Way).
Getting Help in Therapy
There are often unconscious reasons why people develop unhealthy habits, and these underlying reasons are difficult to identify on your own.
A skilled psychotherapist can help you to identify the unconscious reasons that make it difficult to change and provide you with tools to succeed.
By seek help from a licensed mental health professional, you can make positive changes so you can lead a more fulfilling life.
About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR, AEDP, EFT and Somatic Experiencing therapist.
I work with individual adults and couples.
To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.
To set up a consultation, call me at (917) 742-2624 or email me.