Do you have habits or patterns which are hindering your personal or professional growth? In this month’s newsletter, we discussed how habits can be a positive or negative. In today’s blog post we’re sharing a few techniques you can use to break the patterns which do not support you. While breaking unsupportive habits can be challenging, these techniques will help you overcome these patterns and break free.

The Mindful Awareness Approach

Start your day with a brisk walk around the block or a nearby park. This can help you wake up, get some fresh air, and prepare yourself for the day ahead. This could be on your way to work or walking the children to school. Being mindful of your thoughts and actions is a powerful tool for breaking unsupportive habits. By practicing mindfulness, you become more aware of your triggers and the habitual responses that follow. This heightened awareness allows you to pause, reflect, and choose a different, healthier response. Incorporating mindfulness practices such as meditation or deep breathing exercises into your daily routine can help you cultivate a greater sense of self-awareness and control over your habits.

The Implementation Intentions Technique

Creating an implementation intention, or ‘If-Then’ technique, is an effective way to replace unsupportive habits with more positive alternatives. This technique involves specifying a new, desirable behaviour in response to a specific situation or trigger. For example, instead of saying, "I will stop eating unhealthy snacks," your implementation intention could be, "If I feel the urge to snack, then I will reach for a piece of fruit." By creating clear and concrete plans, you make it easier for your brain to adopt new patterns of behaviour.

The Habit Loop Disruption Strategy

The habit loop consists of three components: cue, routine, and reward. To break an unsupportive habit, you can disrupt this loop by changing one or more of these components. For example, if you have a habit of checking your phone first thing in the morning (cue), you could place your phone in another room overnight (routine disruption) or replace the habit with a healthier alternative, like stretching or journaling (reward disruption). Experiment with different ways to disrupt your habit loops to find what works best for you.

The Accountability Partner Method

Having an accountability partner can be a powerful motivator for breaking unsupportive habits. Share your goals with a trusted friend or family member and ask them to help you stay on track. Regular check-ins with your accountability partner can provide encouragement, motivation, and support when faced with challenges or setbacks. Knowing that someone else is aware of your efforts can also help you stay committed to your goals.

The Gradual Change Technique

Attempting to break a habit cold turkey can sometimes lead to frustration and failure. Instead, consider using the gradual change technique, which involves slowly reducing the frequency or intensity of the unsupportive habit. For example, if you rely on multiple cups of coffee to get you through the day, try reducing your consumption by one cup per week until you reach a healthier level. This approach allows your brain to adjust to the change gradually, making it more sustainable in the long run.

However, none of these techniques will work unless you truly want to change the habit. Sometimes, our motivation to do something comes from pressure outside of ourselves. This can often lead to failure and feelings of guilt. Before trying to break a pattern, take time to think about why YOU want to change it. How will your life differ afterwards? What benefits will you experience?

Once you’re clear on your reason for wanting to change, keep this in mind as you use the techniques. If you feel you need further support in changing habits, get in touch to find out more about how we can help.

Start your journey today – achieve confidence, balance and clarity for an easier, happier life!

Empowering Mums is on a mission to empower a million mums and mumpreneurs just like you with greater confidence, balance and clarity to activate your infinite capabilities within! Enabling you to enjoy an easier, happier life alongside running a highly successful business. Aligned with enjoying time out for an essential self-care routine that fulfils your own needs and delight in quality time spent with your children being the mum you really want to be!

For further support please contact Empowering Mums today on 01606 334 015, alternatively visit our website at www.empoweringmums.com for more information.