For example, a common habit I see is drinking a little too much alcohol,
usually in social situations. Rather than tell my patients to give up alcohol
altogether, I oftentimes suggest that
after having the first drink, they fill the
same glass with something nonalcoholic, like sparkling water. If they
typically have
three or four drinks at a time, I ask them to repeat the
sparkling water every other drink. This cuts their alcohol intake in half with
minimal effort since they’re just adding to something they’re already doing.
Identify cues
If you have trouble
transforming old habits, don’t assume that it’s because
you’re weak or lack willpower. What’s more likely is that those habits are
tied to very strong cues. One of the best
ways to begin phasing out an
unwanted habit is to act like a detective. Start searching for the cue
connected to the behavior. Notice the setting that triggers the habit you want
to change.
Avoid temptation
Once you identify the cue that triggers a specific behavior, one strategy is to
avoid that cue. If you grab a fistful of candy whenever
you see the candy jar
on your desk, get rid of the jar. If the group of smokers near the entrance to
your workplace
activates an urge to smoke, use an alternate entrance. If
socializing at a bar leads you to drink more than you’d like, ask your friends
if they can meet you at a park or coffee shop instead.
For me, I have difficulty in the morning because I love to eat crispy toast
with jam on it. But this is mostly processed food that I regret eating later.
The answer? I put the bread in a dark cupboard and make sure there’s a
bowl full of luscious-looking fruit on the kitchen counter that’s easy to grab.
