Avoiding Harmful Substances

We all understand the importance of avoiding substances like cigarettes and limiting our consumption of alcohol. But breaking bad habits and forming new ones can be challenging. Also, are there other habits that are perhaps not good for us which we are overlooking?  What about the excessive use of social media that many of us are now prone to?

​To help cut down on smoking and limit your alcohol intake you need to think about what could help you. Think about​

• You consumption habits – do you associate a cigarette with a break for example
• Consider the associated health consequences
• Is a glass a wine a reward for you, or a way of relaxing?  Could you change this?

​Ultimately, both for ourselves and those we live with – it’s about cultivating healthy daily habits, understanding how to form good habits and breaking bad ones to improve overall well-being.

How To Create Good Habits

Habits are behaviours and actions we repeat so often that they become automatic. To change a habit, focus on the person you aspire to be. Each action you take and every new habit you form brings you closer to your goal.

There are four simple rules that you can follow to help you change behaviour patterns and support the creation of good habits:

Make it Obvious – consider the habits you already have and build new ones onto them. For example, if you make coffee every morning, you could start taking a 20-minute walk afterwards.

Make the new habit clear, try writing down your intentions or say them out loud to reinforce them.

To break a bad habit, remove the cues from your daily routine. If you usually have a glass of wine or a bottle of beer after work, switch to a glass of water from Monday to Friday. Write it down and tell yourself that this is your new routine.

Make it Attractive – the more appealing something is, the more likely it is to become a habit.

Pairing an action you need to do with something you want to do can be effective. For example, after going for a walk, you can watch TV; after doing housework, you can enjoy a cup of tea.

Creating new healthy habits doesn’t have to be negative. Instead of saying, “I have to go to the gym,” say, “I get to go to the gym.” Conversely, make bad habits unattractive. Most of our bad habits are inherently unattractive; we just convince ourselves they’re okay. Keep reminding yourself of the negative effects of the habits you want to eliminate.

Make it Easy – simplify your habits to increase the likelihood of sticking with them. For example, if you find it difficult to exercise after work, try getting up 30 minutes earlier to fit in some exercise. Alternatively, park your car further away and walk the remaining distance.

Batch cooking on weekends or on days off can also help you eat more healthily during the week.

​Make it satisfying – enhance the appeal of positive habits by rewarding yourself. For example, save the money you would have spent on cigarettes or vapes and use it for a holiday. Start new activities with friends to make them more sociable and fun. Habit trackers can also be very useful.

Conversely make bad habits unsatisfying – deter yourself from negative habits by associating them with unpleasant experiences, remember how bad that hangover felt? Make yourself accountable to family and friends.

Further Resources and Information

• ​Live Well – NHS advice about healthy living, includes information on healthy weight, exercise, quitting smoking and drinking less alcohol