square LIFESTYLE 20 life skills you can learn in under 20 minutes
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Science shows that changing a habit takes time. A landmark 2009 study by University College London suggested it can take anywhere from 18 to 254 days, with an average of 66 days, to rewire your behaviour and break free from unhealthy patterns. But while it may be challenging, it is far from impossible.
Here, Porter shares eight powerful strategies to break bad habits for good…
“Phones, however, are a different kind of habit. As humans, we crave mental stimulation, and in today’s world the easiest way to satisfy that is through a smartphone. We tend to reach for it when we’re bored or looking to escape from something unpleasant. Either way, understanding why we engage in a habit is the first step to breaking free from it.”
Reframe the physical withdrawal
Withdrawal symptoms are part of the quitting process (Photo: SimpleImages/Getty/Moment RF)
“Planning is essential for success. If you’re cutting out drinking, for example, and usually have a drink in the evening, what will you do instead? Thinking ahead can help you avoid vulnerable situations – whether that means skipping after-work drinks for a few weeks or taking a different route home to avoid shops that tempt you to spend. The more prepared you are, the easier it becomes to stick to your goal. If you need to, writing down your day in advance can be a really helpful tool.”
Use distractions
“When this happens, turn to healthy distractions to shift your mindset. Maybe it’s going for a walk, listening to music or calling a friend. Find what works for you and use it to stay on track.”
Cravings are natural (Photo: Westend61/Getty/Westend61/ Eva Blanco)
Don’t dwell on cravings
“Human thoughts aren’t stable, and cravings will inevitably arise. It’s a powerful compulsion that can make you search for excuses to relapse. But remember, you can manage cravings if you have a plan in place.
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“The best way to create good habits is to enjoy them. If you want to quit coffee, replace your morning cup with something that brings you joy, like a walk in the sunshine or reading a book in the park.
“Replacing modern distractions with simpler, old-fashioned forms of mental stimulation can be incredibly rewarding.”
Learn from the relapses
This Naked Mind: Nicotine by William Porter and Annie Grace is out now (HarperCollins, £10.99).
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