How to Break a Bad Habit

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Identify the Habit Loop

A client of mine claims to have an addiction to sweets.

Ice cream, shaved ice, cinnamon rolls, and pastries are some of his favorites.

Some of these treats he can eat in moderation but others send him into a binge.

We discovered that there is something about the combination of sugar and bread that lights him up.

Anytime he has something like a pie, banana bread, or a turnover he finds that he can’t stop eating that food. It is not unusual for him to eat three or four cinnamon rolls in a sitting.

The problem is he feels a lot of shame from eating this way. The combination of sugar and bread makes him feel hungover and sick due to the volume of food that he consumes in a sitting.

I know what it feels like

I’ve felt this way before with certain foods and its not fun feeling out of control or powerless, but there is a solution.

Through working with me we discovered that the sugar and bread treat he buys come from Whole Foods. Every time he goes grocery shopping he passes by the bakery and is exposed to the treats. 

What he is experiencing is nothing but a habit loop. 

How Habits Work 

Cue → Craving → Response → Reward

Cue – seeing the pastries

Craving – imagining eating the pastries

Response – purchase the pastries

Reward – sugar high 

Our brains love patterns and this loop will go on until something interrupts this pattern. 

How We Broke This Habit 

One way to break a habit is by making the cue invisible.

We needed to stop this habit in its track before it could cycle through the loop.

I told my client that he needed to avoid going to Whole Foods for a few weeks.

Luckily we have Prime Now (Amazons Whole Foods delivery system).

I instructed my client to start ordering his foods through the app and to type in only what he needed. I told him to make a list and not to browse the app. What we are doing here is reducing his exposure to treats.

Take Action

What are your BAD habits? (list out one or two)

More importantly, what is the cue that sparks the craving? 

How can you make this cue invisible?

Work like this isn’t always easy.

Don’t get frustrated! Breaking bad habits is no simple task, but it is POSSIBLE!

Breaking habits takes work and strategy.

Not all cravings are bad – cravings drive all of our behaviors!

You can use this to your advantage!

What kind of life do you crave?

Can you choose to be empowered? YES!

Anything is possible with the right help.

Whenever you are ready, I am here for you! 


PS. Change isn’t easy, but it doesn’t have to be hard. Book a consult HERE!

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