How can we break a bad habit so we can make room for a beneficial one?
Sometimes getting off the Netflix to make room for extra riding is a bit more challenging than it may seem. Perhaps having a dessert every time after having dinner becomes a tradition and routine. It doesn’t have to be drugs or alcohol, but it could be an addiction to soda, social media, YouTube, etc. that are keeping us away from truly getting what we want. How do we replace our bad habits with something that is advantageous toward our goals and desires?
Wean off it and don’t go cold turkey.
Weaning off is to make someone gradually stop depending on their addiction that they have become used to. If you look at how individuals in the medical field help addicts, you will find that they hardly ever 100% completely take away their addiction. What they do is they gradually lessen the amount over some time to avoid withdrawal symptoms. In the hospital, when an extreme alcoholic patient gets admitted, the doctors order them some beer to avoid or lessen the withdrawal symptoms they will face. When a patient gets discharge with steroids, they give them gradual smaller doses to avoid abruptly stopping. Figure out a system to slowly ease off the problem in order completely come off it.
Identify the triggers
What causes you to eat bad food? Is it because you often feel stressed out and hungry after work? Well then, pack yourself some food and healthy snacks so after work, you can eat something much healthier. Why are you buying unhealthy food at the grocery store? The trigger may be that you’re going to the grocery store hungry. Eat something before going to the grocery store so you are full and stick to your grocery list. Overall, find the triggers of your actions so you can influence your positive behavior.
Find a system to set yourself up to minimize procrastination. Do you need to wake up at 5:30 am so you can ride at 6:00 am? Do you get home from work at 5:00 pm and need to sneak in a ride? Prepare your jerseys in advance so you don’t have to think about getting ready. Minimize the small daily decisions so you can focus on the big decisions like getting in your training.
Utilize a friend, spouse, significant other, or friend to keep you accountable. Put it on Instagram stories and tell the world of what you’re trying to accomplish. If you tell 50 people you are going to do something, are you going to keep your word? How much do you value your reputation? Sometimes a little push of being accountable to another person is more motivating than doing some for ourselves.
Finally, don’t forget to celebrate your accomplishments and enjoy the milestones along the way.