Pornhub, Netflix and McDonald's says their greatest competitors are;

• Sleep
• Jacked men
• Healthy eating
• Strong relationships

And you are still wondering how to quit your toxic habits.

Here is a framework to help you quit any habit in 30 days.

“All bad habits start slowly and gradually and before you know you have the habit, the habit has you.”

-Zig Ziglar

The making of a habit,

➼ Reminder
This is a trigger, or cue, that could be a conscious behavior, or feeling.

➼ Routine
This is the behavior associated with the trigger.

➼ Reward.

The reward associated with a behavior that make a habit stick. ie release of dopamine.

Strategy #1: One at a Time

Ego depletion - Your willpower has a limited amount of energy every day.

Over-exerted, it becomes hard to control your impulses.

Like an overworked muscle, needs rest and fuel to grow stronger

Simple, work on one habit at a time.

Strategy # 2: Identify the Target Goal

Eliminating bad habits is like setting a goal.

You won’t achieve it, without having a specific outcome in mind coupled with a target date.

Replace “I want to lose weight" with "I will lose 10 lbs by July 1 by cutting out sugar"

Strategy # 3: Replacement therapy

Here’s how to create your “if-then” plan.

➼ Identify the scenario that usually triggers your bad habit.

➼ Specify a different response to the trigger.

➼ Combine steps 1 and 2

If I crave a smoke, I will do 20 pushups instead.

Strategy # 4 Repetition - This is how you form a habit. It is also when you break one.

Replace with a new activity and repeat it until the new activity is a habit.

Strategy # 5: What if, curiosity?

The brain is always looking for that bigger, better offer.

The final step,

Be curious to find something that is more rewarding than the habit.

The value of curiosity is greater than giving into a bad habit.

What if I do xyz instead?

The secret to permanently breaking any bad habit is to love something greater than the habit.

— Bryant McGill

Breaking free is a little bit like learning how to ride a bicycle.

Some days you’ll fall, some ride around easily.

Your patience and perseverance will soon pay off.

Stuck in a habit loop you just cant seem to break? DM me and tell me about it..

Ill work with you for 30 days and help you break the loop.

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