Rid yourself of nasty habits by replacing them, research shows

There are plenty of websites and books that promise to help you break bad habits – to quit smoking or lose weight, for example. However, breaking a bad habit is only half the story.

If you don’t also replace that behaviour with something more adaptive, something that makes you feel better about yourself, then the first time you feel stressed again, research shows you’re likely to revert to those well-established old habits.

John Hughes and colleagues at the University of Vermont followed 630 smokers who tried to quit. Only 22% had managed to keep their resolve after two weeks, and only 8% at six months.

Rena Wing and Suzanne Phelan at Brown University recorded a 12-month relapse rate of nearly 80% for dieters in their study. So if you’re wanting to make positive changes to your lifestyle, it’s vital to remember not to simply rid yourself of a bad habit. Make sure you replace it with something better.

Charles Duhigg, author of The Power of Habit, encapsulates the process of creating a new habit beautifully: come up with a cue that can trigger your new behaviour, give yourself a reward whenever you carry it out, and keep reminding yourself of the benefits of behaving in the new way.

For example, if you’ve lost weight and hope to keep it off, note the times of day you’re most likely to succumb to unhealthy snacks.

These are the best times for you to take some outdoor exercise instead. Not only will that prevent you giving in to temptation at vulnerable times, it also reinforces your ability to stay in control, thus building self-confidence.

Arthur Garvey and colleagues at the Massachusetts Veterans Administration Medical Centre found the ex-smokers most likely to relapse were those who had little self-confidence in their ability to effect change.

Build new cues “on top” of old ones. Say you keep sugary snacks in a particular place in the kitchen. Dispose of them and put in their place a bowl of your favourite fruit. Or put your gym kit on the chair where you would normally sit to watch TV.

In addition, use social support.

Susan Kayman and colleagues at Kaiser Permanente Consortium in California compared women who’d lost weight but regained it with those who’d maintained their weight loss. They found maintainers were more likely than relapsers to ask friends to encourage them.

And remember, whenever you carry out your new habit, always reward yourself both verbally and tangibly.

Say to yourself – out loud – how proud you feel.

In addition, give yourself a tangible treat such as a healthy snack, or put some money aside towards that one item you’ve had your eye on.

And remember, whenever you carry out your new habit, always reward yourself both verbally and tangibly