How To Stop Bad Habits From Derailing Your Progress

Last week, I introduced you to the concept of keystone habits, which help you be the man you want to be.

On the other hand, you may have “bad” habits that are harmful – or even destructive – that derail your progress or sabotage your results.

They are like the opposite of keystone habits.

So how do you stop these “bad” habits from happening?

One key is understanding habit loops and how they work. Make your unconscious habits conscious.

Please answer the following 3 questions:

1. What are your “bad” habits that prevent you from achieving your goals?

Possible examples:

• Late night snacking
• “Fly off the rails” with eating
• Binge drinking
• Watching Tik Tok, YouTube, or porn
• Lashing out at colleagues / family

2. What actions lead to these “bad” habits?

Possible examples:

• Watching tv late at night
• Using your phone in bed
• Sitting on the couch after work
• Reading & responding to work emails at night
• Someone acting against your own code of conduct

3. What cue leads to the actions that lead to the “bad” habit?

Possible examples:

• Seeing an image of food, which triggers a thought about processed snacks in your pantry
• Your wife / partner buying or eating processed foods
• Seeing or hearing your phone vibrate or ping from an email notification
• Seeing the image of an attractive women on a web ad or while scrolling on social media
• Seeing someone violate a rule that’s important to you

What we’ve done is unpack the habit loop, which is comprised of a (1) cue, (2) routine, and (3) reward. We worked backwards.

First, we identified the reward, or the “bad” habit, which gives you pleasure. Then, we identified the routine, or actions you take leading to that habit. Then, we identified the initial trigger, or cue that set the habit loop in motion.

If you master the habit loop, you can create or stop any habit.

A cue may be a sight, sound, feeling, taste, or smell, so any sensory perception that changes your focus.

Smelling cookies or ice cream, seeing a snack, hearing the word “brownie”, feeling stressed or tired, the taste of spicy food in your mouth can all be cues.

So the trick is to prevent the cue from happening so the habit loop never starts, or prevent the routine from happening so it never leads to the reward.

For example, stopping email notifications on your phone, keeping your phone out of your bedroom, or getting rid of the snacks in your pantry may prevent a harmful habit loop from forming.

Do you have any thoughts to share? Leave them below!