If you want to fly... give up everything that weighs you down.

Habits are deeply ingrained patterns of behaviour that shape our daily lives. They can either support or hinder our personal growth and well-being. Many of us have insight into cues, routines, and rewards that drive our habits. Understanding the process allows us to take steps to keep the good habits and break free from any bad habits, replacing them with positive alternatives that align with our values.

Letting go of bad habits can be challenging. Habit change requires self-awareness, commitment, and is often a non-linear and gradual process. The non-linear and gradual nature of behaviour change can make us more susceptible to giving up. Change is not easy and we tend to go back to what’s familiar!?

Psychologists often find themselves teaching a variety of strategies for behaviour modification as one size does not fit all. But we have put together some general ideas that will get you started:

First, identify personal values and use these as a guide to filter in good habits (that are aligned with values) and filter out bad habits (that are not aligned). You may want to cultivate peace, prosperity, loving relationships, abundant finances, whatever it is you value and use these to drive the plan for behaviour change. Prioritise what truly matters and make choices that support your well-being and long-term goals.

Second, reflect on one habit or behaviour that no longer serves you as it is not in line with your values. It could be:

• a self-limiting habit of mind: Thoughts or beliefs that are unhelpful or unrealistic and interfere with your progress. Aside from negative self-talk, other self-limiting habits of mind include believing that change isn't possible 'I'm too old' 'I've always been this way' 'I tried once and it's impossible'. Another example of a self-limiting habit of mind would be overthinking, excessive worries and rumination that are detrimental to problem solving and decision making.
• a detrimental habit of body (such as alcohol or smoking): Any habitual behaviour that is harmful to your physical body. These habits could be actions that undermine overall health (such as alcohol or smoking) or actions that disrupt body functioning (such as inadequate sleep or dehydration).
• a habit of avoidance (demand avoidance): Demand avoidance refers to a resistance or refusal to engage in activities or tasks that are perceived as demanding or effortful. The tasks can range from?daily tasks like washing dishes or brushing teeth in more extreme cases to getting to work or doing some exercise.

Next, a simple motivation build is to write down the pros and cons of change and the pros and cons of staying the same. Just draw up two rows (marked as 'Change' 'No Change') and two columns (marked as 'Pros' 'Cons'). There will be some overlap in each quadrant, but asking the question this way can bring up detail that helps with motivation to change or insight into why it’s hard to change.?

Then, mindfulness practices also support the implementation phase of behaviour change. Being aware of the present moment urge and associated thoughts gives you a better chance to catch it early and mindfully choose your action. Keep in mind, a different approach to your usual habit will feel uncomfortable at first.?Practice acceptance of any discomfort that arises, and let go of the need to control or avoid it.

Letting go of bad habits and adopting a values-driven lifestyle requires resilience and perseverance. It is essential to cultivate self-compassion, as setbacks are a natural part of the process. It can also help to document the small 'wins' as positive reinforcement!

If you need more support with giving up things that are weighing you down, book online with one of our TeleHealth psychologists! They'll be happy to help you get on track to success. We also have an online meditation course that will help!

Head over to our website for details www.womensmentalhealth.com.au

or Email us: [email protected]