The Truth about change and psychotherapy
Do you wonder why changing your habits is so difficult to do? Have you been wanting a change in your habits but feel stuck? How do you start to change your habits?
Psychotherapists agree that changing habits can be difficult for several reasons and it will depend on the context but here are some possibilities:
Psychological Inertia: Habits are often deeply ingrained in our daily routines and are associated with specific cues and rewards. Breaking this cycle can be mentally challenging because our brains resist change. Some patterns and habits were formed in our past due to our environment - the way we were conditioned and may be serving a purpose. Our counsellors are trained to examine with you, what is actually going on for you that is keeping you the loop that you ar ebecoming unhappy with.
Comfort Zone: Habits often provide a sense of comfort and security. Changing them can be uncomfortable and unsettling, leading to resistance.
Lack of Motivation: People may struggle to change habits if they don't have a strong enough reason or motivation to do so. Sometimes, it’s ADHD brain or sometimes its depression that might keep us from moving forward.
Lack of Awareness: Sometimes, individuals are not even aware of their habits or the negative consequences they may have.
Overwhelming Change: Trying to change too many habits at once can be overwhelming and lead to failure.
Here are some tips our team suggests that you can possibly implement to start changing your negative or unhealthy habits:
Start Small: Focus on changing one habit at a time. Trying to change too much at once can be overwhelming.
Set Clear Goals: Define your goals and the specific habit you want to change. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART).
Identify Triggers: Understand what triggers your habit. This could be a particular time of day, a specific location, or an emotional state.
Replace with Positive Habits: Instead of just eliminating a habit, replace it with a more positive one. For example, replace the habit of late-night snacking with reading a book. When we are trying to subtract something, we want to add in something positive too. I talk about it more in our DBT Skills program.
Use Positive Reinforcement: Reward yourself when you successfully change a habit. This can provide motivation to continue.
Accountability: Share your goals with a friend or family member who can hold you accountable. Perhaps, use your therapist as a source of support.
Track Progress: Keep a journal or use habit-tracking apps to monitor your progress. Seeing your improvements can be motivating. We love using diary cards personally and professionaly.
Practice Patience: Changing habits takes time. Be patient with yourself and expect setbacks but don’t let these roadblocks hold you back. Give yourself a lot of grace and compassion as you continue your wellbeing journey.
The time it takes to change a habit can vary widely from person to person and habit to habit. Some experts suggest it takes around 21 days to form a new habit, but recent research indicates that it can take much longer, often around 66 days or more. The key is consistency and repetition. The more you repeat the new behavior in the same context and environment, the more likely it is to become a habit.
To conclude folks, changing habits can be challenging due to psychological inertia, comfort zones, and several other factors. To start changing habits, begin with small, specific goals, identify triggers, and use positive reinforcement. The time it takes to change a habit varies, but consistency and patience are essential for success. Forming new habits may take anywhere from a few weeks to several months and our team is right here, rooting for you.
Don’t hesitate to contact us for further support.
