Do you ever catch yourself saying, "Just this one time..." right before you do something you know isn’t great for you? Whether it’s reaching for that extra cookie, scrolling through your phone past bedtime, or skipping your workout, we all have those little habits we want to change. But breaking them can feel like a never-ending struggle.
The truth is, most of us find it hard to break bad habits because we don’t always realize how much they add up. Studies show that 40% of our actions every day are habits—things we do without even thinking. So if you want to make a change, it starts with understanding those habits and finding simple ways to shift them.
The good news? You don’t need to overhaul your whole life to break a bad habit. In fact, there’s a quick trick you can use to start making a change in less than two minutes.
What’s Holding You Back?
You know that feeling when you tell yourself, “It’s just this one time”? We often fall into the trap of thinking that one more cookie, one more episode of TV, or one more hit of the snooze button won’t make a difference. It feels small in the moment, but over time, all those little choices add up.
Imagine standing at the kitchen counter, looking at a plate of cookies. You know you don’t need another one, but you think, “Oh well, just one more.” The next day, it’s the same story. Each small choice seems harmless, but when they become habits, they can affect your health, mood, and life in ways you might not see right away.
What makes breaking habits tough is how they’re wired into our brains. They become part of our routine, and before you know it, they’re automatic. And when we personalize these actions—thinking, "I’m just the kind of person who loves sweets"—it makes it harder to change.
But the great thing is, once you learn to step back and see your habits for what they are, you can start making changes that last.
Discovering the Path Forward
So, how do you start breaking those habits? A simple way is to create a little bit of distance between you and the action. Instead of thinking, “I’m eating these cookies today,” you can reframe it by saying, “Your name is eating cookies for the rest of their life.” For example, if your name is Sarah, say, “Sarah is eating cookies for the rest of her life.”
This simple trick helps you see the bigger picture. By using your name and imagining that this habit will continue every day forever, it makes it easier to recognize how your small choices add up. It shifts your thinking from being emotional (“I want this now!”) to being more logical (“This is not who I want to be every day”).
Behavior experts agree that using third-person language helps you see yourself from an outside perspective, like watching a documentary about your life. You’re not judging yourself; you're just observing. And when you can see your habits clearly, it's much easier to decide whether you want to keep them or change them.
Simple Steps to Start Today
Ready to try it out? Here are 5 steps you can take to start breaking your bad habits right now:
Pause Before You Act: When you feel the urge to do a habit you want to change, take a deep breath and pause for a moment.
Name the Habit with Your Name: Use your name in the third person, like “John is skipping his workout for the rest of his life.” It helps create a bit of distance.
Narrate Like a Story: Imagine you’re watching a movie of your life and calmly describe what’s happening. “Sarah is reaching for another cookie, thinking it’s just this once.”
See the Bigger Picture: Ask yourself, “If I do this every day, what will my life look like?” This helps you see how all those “just one time” moments add up.
Don’t Judge—Just Notice: It’s important to observe without being hard on yourself. You’re not trying to make yourself feel guilty; you’re just noticing the habit for what it is.
Practicing these steps whenever you catch yourself about to fall into an old habit can make a big difference. Over time, this awareness helps you choose new, healthier habits.
Igniting Your Motivation
Breaking a habit isn’t always easy, but each small step forward is progress. And the best part? You’re in control. Every time you notice your habits and choose a different action, you’re shaping the life you want to live.
A quote to keep in mind is by Aristotle: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” That means every small choice you make is a chance to create better habits, and those habits lead to a better, happier life.
So remember, you don’t have to change everything at once. Just start with one small habit today, and let that lead to even bigger changes tomorrow.
Insights from Dr. Peter Gagliardo
Dr. Peter Gagliardo, a life coach with years of experience in helping people change their habits, knows how powerful small changes can be. He believes that breaking habits starts with seeing them clearly and finding gentle ways to shift them.
“Change doesn’t happen overnight,” says Dr. Gagliardo. “But when you learn to look at your habits from the outside and take it one step at a time, you create lasting change that feels natural and doable.”
Dr. Gagliardo's approach focuses on helping people create space for self-reflection and growth, encouraging them to build habits that align with their values and goals.
Take Your Next Step Toward Change
Ready to start breaking those habits and build a life you love? It’s all about taking that first step, and you don’t have to do it alone. Schedule a free discovery call and let’s talk about how you can make small, simple changes to break those habits for good.
You deserve to feel happy and in control of your choices. Let’s take this journey together—one small step at a time!
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