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 If you’ve ever tried to change an unhealthy habit, you know it isn’t easy. Many people get stuck in the process and return to their old behaviors. In this column, we explore the stages of change that all
people go through—awareness, skill-building, and maintenance. Here you’ll find tools to help you form healthy new habits successfully.
As you resolve to change an unhealthy habit, you join the thousands of people who realize that they’d be better off if they watched less TV, ate fewer high-fat foods, or quit smoking. Unfortunately, knowing and doing are two different things. By the time a behavior becomes a habit, it’s part of your life. Trying to give it up feels like saying
goodbye to an old friend.
Find a Healthy Replacement
To give your resolution a fighting chance, you’ll need some tools to help you through the rough spots. Substitution is a tool that can help you stave off cravings. Here’s how it works: When you miss your old behavior, find a healthy substitution to replace your habit. For example, perhaps you are one of those people who crave a chocolate bar every day after lunch. Simply saying no doesn’t work. The last time you tried to “just say no,” you spent the whole afternoon fantasizing about candy bars.
Instead of willing yourself to stop, substitute a
piece of fruit for the chocolate bar. Every afternoon,
when you feel that urge coming on, pull out your
healthy substitute. The crunch and sweetness of the
fruit can help you get past your craving for the chocolate bar. Soon, your cravings will have died down and
you’ll start to look forward to a more wholesome
boost.
You’ve Got the Power to Change
To find a substitute that works, consider why you enjoy your habit. Do you smoke after work to relax? Try to find a substitute that will serve the same purpose. Maybe a 10-minute walk in the neighborhood can help replace your cigarette break. Do you turn on the television to pass the time? Find a hobby or take a class where you’ll meet new people. This can help you fill up your free time so that you don’t miss TV. Finding a good substitute can help you through the hardest days. It can also help you see that you have the power to change after all.
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