Changing a Habit: Freeing yourself from an Addiction

Sometimes asking people to give up an addiction; is like asking them to instantly and completely change the person they are. Most addictions develop in the first place because they are meeting a need in the person's life. Whether they like the feelings or actions associated with the substance or behavior, or perhaps it helps them out in social situations or at work, or even helps take away the pain of their lives. People do what they do for a reason.

So, asking anyone to change, is asking a lot - especially when they feel that what they do is part of their nature. "It is just the way I am, so do not expect me to change." However, if you can try to think about addictions as seriously bad habits, that can perhaps be changed little by little, then the process of change seems at least possible. It is a lot easier to think about changing a habit than changing our very nature.

Even considering an addiction as a disease, still allows the person to find ways to get help for them self, whether that is medical, social supports, making changes to a healthier lifestyle, and so on. However, success in life can quickly be achieved by learning how to cultivate effective habits. The new habit does not have to be a huge change in your whole lifestyle, although that may be the end result, it just has to start with simple and small changes in your day to day behavior.

Do you think you are ready to make some small changes?

Perhaps try the following self-directed challenge to change a bad habit into a good one.

Pick a personal habit that you want to change. Write it down on a piece of paper and explain:

Step Number One:

Visualize and describe your habit in full: What is the habit that you want to change? (Try to describe it as completely as possible. Visualize everything about the habit and write down everything that is involved. For example if "smoking" is the habit you want to change then start with buying a pack of smokes. Opening the package, lighting the cigarette, etc. Write as if someone does not understand at all what you mean by “stop smoking.” Write down all the behaviors (small steps) that you want to change. Imagine you are trying to explain your habit to a three year old, or someone who does not understand English very well.) The idea here is to get you to visualize clearly what you want to change.

• Then go back and fill in all the steps that you missed, such as "thinking about wanting a cigarette", then going out to buy it...

• Now, try again to fill in even more steps that you might have missed, like - had an argument with someone then thought about smoking...

• When you are done this first, part you should have a fairly good ideal of the process of what builds up to the behavior that you want to change, and all the thinking, personal feelings, and actions associated with doing your bad habit.

Step Number Two:

Why change? Why do you want to change this behavior? (List as many reasons as possible, why you want to change this behavior.) Write down how you feel about your habit.

What is good about your habit? Now, as a sub-category write down what is good about this habit or why you like it – why you are doing it. You must be doing for a reason or perhaps many reasons. So, list as many as you can. What purpose does doing this behavior serve?

Step Number Three:

Now think about - Forever: Now, write down any possible consequences if you keep up this behavior for the rest of your life and do not change. What could happen?

Step Number Four:

Thinking about changing: How are you going to change this behavior? (List at least three things that you can do differently to change this behavior. Think about PROCESS – what processes can you do differently?

• Triggers: Write down people, places, situations, and thinking patterns that “lead you to your habit.” When will you review your habit? Set a time limit or date such as weekly, monthly, or in six months. Who will support your making changes? List at least three people you can go and talk to if you are struggling with maintaining your new behaviors. Then ask them ahead of time if they will support your efforts to change.

Step Number Five:

Now seal up your piece of paper in an envelope or put it away somewhere safe. If you have an envelope write on it the date at which you are to open it and review your results. Congratulations you have begun a formal process of committing to change.

Remember: Success is 10% inspiration, and 90% perspiration!

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