How To Break Bad Habits of Last Year for a Better Year

You’re not alone in wondering how to break bad habits. It’s the time of year when it’s natural to reflect on the things you’d like to change in your life, such as bad habits that are stopping you of your best health, productivity, and personal growth. 

Making a behavior change might sound daunting, but it’s all about starting small for big results. Let’s walk through how to break your current bad habits in the New Year to become the person you want to be.

Old Habits Die Hard Meaning

When it comes to modifying your routines, the phrase “Old habits die hard” comes to mind. Essentially, this means it is difficult to stop doing something you’ve been doing for a while. You might not think you have any current habits at all. But if you consider it, there are most likely a few unhealthy habits that you do on autopilot. 

Fortunately, your old habits don’t have to be hard to break if you take it one step at a time to implement new habits. Let’s upgrade your old habits with better ones.

How Do I Change My Bad Habits?

Understanding the brain processing behind habits is an important step in modifying them. Next is practicing how to change negative behaviors. 

Everyone has tendencies that aren’t serving them well, although they may not realize just how damaging these can be. Try following these four steps to overcome your old behaviors, so you can implement new ones.

Know that sometimes it’s easier to replace an old habit with a new habit rather than simply aiming to cut one out of your routine.

1. Understand Your Triggers

Firstly, it’s important to understand your triggers and identify the habits you want to replace. When you take a look at each particular habit, you should see some patterns of triggers that spark the desire to do that thing. 

For example, maybe you want to cut out procrastination and improve your self-control. You might then focus on breaking the habit of spending so much time on your phone. 

When you pay attention, you might notice you turn to your phone when you’re bored, or every time you complete a task, or on your breaks. Once you understand how and when you’re triggered to follow a negative habit, you can work on a plan to overcome it.

2. Focus on One Issue at a Time

Start small by focusing on one specific issue at a time. You might be able to pinpoint multiple bad habits that are on your goals list to change. 

But you’re most likely to succeed if you apply your efforts to one task at a time. For instance, a simple focus could look like reducing your time spent scrolling on social media, not eating junk food before bed, or not pressing snooze on your alarm.

3. Make an Actionable Plan

Make an actionable plan for how you will tackle each bad habit. Your plan should include concrete steps for implementing change. Having small goals makes completing a big goal possible. 

In your plan, specify a set amount of time in which you want to break your habit. This will keep you consistent. And when you make progress, reward your positive behavior in a way that resonates with you!

4. Enlist a Support System

Cutting back on bad habits can feel stressful, especially if you have a strong desire to succeed. Studies show the importance of having a social support system to overcome stressful situations. It has been proven that a support network can bolster your resilience for better outcomes.

Additionally, make sure you are supporting yourself in your goals. Focus on positive self-talk to encourage yourself through the highs and lows, and have self-compassion for when you find the process difficult or slow.

Good Habits To Replace Bad Habits

Now that you know the steps to start replacing bad habits with healthy habits, here are our best recommendations for new behaviors to carry into the new year. These are simple ways to make a large positive change in your life. Just think how much better you’ll feel each time you engage in a good habit instead of a negative one.

Healthy Eating

Research shows an average of 30 percent of adults (but 49 percent of people aged 18-29) in the United States make New Year’s resolutions. A large 79 percent of them set goals concerning their health and wellness. 

One of the best goals to make for yourself is to eat healthy. Fueling your body with the right vitamins and nutrients will provide you with energy, health, strength, and mental cognition.

Remember that moderation is key. A good aim is 80 percent healthy eating and 20 percent foods that are good for the soul, even if they aren’t the best for the body. If you follow this plan, you’ll quickly learn you feel best when you aren’t overeating or living on junk food.

Regular Movement

Also, aim to get regular daily and weekly movement. Even if you’re busy or don’t have the best health, a 20-minute walk can do wonders for your body and mind. If you can, exercise has amazing health effects for people of all ages. Not only can it lead to better sleep quality, but exercise strengthens your immune system. 

As a result, you reduce your risk of various health conditions, like viruses, type 2 diabetes, cancers, and heart disease. Try to implement as much movement as you can, including standing up every hour or so when you’re sitting for a long time. Regular movement will encourage blood flow and circulation.

Self-Care for the Body

We recommend making this the year of self-care and going the extra mile to show yourself some self-love. Dopamine, one of the “happy hormones” that makes you feel good, can be produced in your brain with even a few minutes of self-care. 

Essentially, self-care can include many practices, but we like to focus on skincare and bodily hygiene staying moisturized, and properly loving your intimate areas with a daily cleansing ritual.

Self-Care for the Brain

Traditionally, people think of body care when they think of self-care, but it also encompasses wellness for the mind. Mental self-care can stimulate your mind or create a relaxing effect. 

A few ideas for how you can set positive mental health habits include:

• Meditation
• Journaling
• Reading
• Listening to podcasts
• Creating mood boards
• Being creative

You’ll find that implementing any of these rituals will help you feel more grounded while having positive effects on your mental health.

Making Healthy Habits a Part of Life

Replacing 2024’s bad habits with positive actions in 2025 will have a big impact on your health and wellbeing. It will allow you to take care of your body and mind in new ways this upcoming year. 

So, whether you’re making New Year’s resolutions or simply focusing on a single bad habit, stick to your goals and watch how much better you feel!

Sources:

Benefits of Physical Activity | Center for Disease Control

New Year’s Resolutions: Who Makes Them and Why | Pew Research Center

Psychology of Habit | National Library of Medicine (NIH)

Stress Recovery With Social Support: A Dyadic Stress and Support Task | National Library of Medicine (NIH)