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Breaking Bad Habits

Updated: Mar 2

Broken Shackles

You may have explored ways to create new, positive habits, I want to share some options we can explore if we want to break an existing bad habit. This could be smoking, nail-biting, always being late, over-sleeping, staying up late, sugar etc.


  • Reduce exposure to the habit (if it's relevant) by removing the triggers and cues from your environment. For example, if you overindulge in sugar, try to not have cookies, sweets and other high-sugar foods in the cupboard. Out of sight, out of mind!

  • If you stay up late watching TV in the bedroom, try removing the TV and all watchable devices from the bedroom. Keep the bedroom for sleeping only.


  • If you realise that you only smoke when you're stressed then be prepared with a list of other, healthier things you can do to relieve that stress instead of smoking, if you can remove the actual stress trigger too, then great!

  • If you comfort eat i.e. you eat to feel better (temporarily), then first explore the root cause of this pattern which could be trauma, a belief, an experience or even a loving reminder of someone, and consider what you can do to deal with the root cause, then explore other, healthier ways to meet that need for comfort.


  • Put more steps between you and your habit. If you always wake up late, try putting the alarm clock or your phone on the other side of the room so you have to get out of bed to turn it off. Oh, and you're not allowed to throw your slipper at it. 😅

  • If you spend too much time on social media instead of working, turn your phone off, lock your phone away in another room, give the phone to someone in your home for a few hours or uninstall your social media apps.

  • If you always go overdrawn, ask your bank to block access to your overdraft facility.


  • Reframe your mindset by highlighting the benefits of avoiding your bad habits

  • Start repeating to yourself all the consequences that come from the bad habit. For example, smoking does not calm your nerves, it destroys them.

  • Reframe the cues e.g. Smoking is not about being social; you can be social without smoking.

  • For nail-biting (no matter what gender) try getting a professional manicure. When your nails look nice or better than they usually do, you'll feel less inclined to ruin their new, neat look.

These are just a few things to consider when trying to break a bad habit. See what fits best and give it a try! 💖


Gwen x


Gwen Allison

Is a Transformation Coach, Spiritual Business Coach, Accredited Meditation Teacher and Reiki Master/Teacher with a desire to open your mind to new possibilities, whilst gently guiding you towards your goals and personal transformations.

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