Do you feel stuck in a bad habit, one that you know isn’t serving you or your goals? Whether it’s hitting snooze, indulging in unhealthy foods, or scrolling endlessly on social media, kick a habit and start creating lasting change today. How to Kick a Habit and Build Lasting Change will walk you through simple, powerful strategies to break free from unhealthy patterns and support your well-being
Why Habits Matter
Your habits determine your future. Think about it: everything you do repeatedly, whether healthy or not, influences your journey. Habits are behaviors that your brain associates with rewards, and you’re more likely to repeat the ones that feel satisfying or rewarding in the moment.
Unfortunately, many habits—especially bad ones—serve immediate gratification but often lead to negative long-term consequences.
The good news? You have the power to change. It’s not about being perfect, but about building habits that serve your well-being and long-term success
3 Ways to Kick a Bad Habit
To change, it’s important to understand how your bad habits form and how you can break the cycle. Here are 3 strategies for making lasting changes:
1. Eliminate the Habit Completely
Sometimes the best solution is to stop the habit cold turkey. While this might sound difficult, with the right mindset, it can be highly effective in the short term. By removing the behavior entirely, you avoid the temptation to slip back into the old routine.
2. Cut Back a Little at a Time
If going cold turkey feels too overwhelming, consider gradually decreasing your exposure to the habit. For example, if you’re trying to reduce your sugar intake, you don’t have to quit sweets altogether. Instead, cut back gradually and be mindful of how much you consume over time.
3. Replace the Habit with a Healthier One
It’s easier to replace a bad habit than to try to remove it without offering something else in return. For example, if you’re trying to quit snacking late at night, replace junk food with healthier options, like fruit or nuts. This keeps the habit of eating while still providing a better, more nourishing option.
Additionally, consider increasing the distance between you and your bad habits. Many of these behaviors feel good in the moment but have lasting negative effects. By creating a gap—whether physical, mental, or emotional—between you and the habit, you make it easier to resist temptation.
How to Use The Trish Method to Break a Habit
Your habits are formed in 4 main stages: Cue, Craving, Response, and Reward. To kick a bad habit, you need to intentionally reverse each of these stages — and that’s exactly where the TRISH Method shines.
The TRISH Method (Tap into your vision, Reframe your mindset, Improve your surroundings, Strengthen your habits, Honor your boundaries) provides a roadmap for shifting these stages with purpose and compassion. Here’s how you can apply it:
1. The Cue – MAKE IT INVISIBLE
The TRISH Method Tie-In: Improve Your Surroundings
The first step in breaking a habit is to make the cue—or trigger—less visible. When you intentionally improve your surroundings to support your goals, you naturally reduce temptation. For example, if you’re trying to watch less TV, hide the remote or unplug the television. If you’re cutting back on snacks, store them out of sight in a hard-to-reach place. A thoughtful environment sets the stage for success.
2. The Craving – MAKE IT UNATTRACTIVE
The TRISH Method Tie-In: Reframe Your Mindset
Cravings are fueled by the story you tell yourself. By reframing your mindset, you shift your emotional response to the craving. Instead of thinking about the temporary pleasure of junk food, focus on how sluggish you’ll feel afterward.
Seeing the craving through a new lens helps you weaken its hold and strengthens your inner dialogue for healthier choices.
3. The Response – ADD FRICTION
The TRISH Method Tie-In: Strengthen Your Habits
Small obstacles can create big breakthroughs. Strengthening your habits sometimes means making the “old way” inconvenient. If you find yourself reaching for your phone constantly, turn off notifications, or hide the device in a drawer.
Add small barriers—like taking the batteries out of the TV remote—that make the unwanted behavior less automatic and create space for better habits to take root.
4. The Reward – MAKE IT UNSATISFYING
The TRISH Method Tie-In: Honor Your Boundaries and Needs
The reward system is what keeps habits alive. But when you honor your deeper needs and future goals, you can realign what feels rewarding. Instead of indulging in an old habit, create a new reward that supports your vision—like transferring money you would have spent on a latte into a savings account. Watch that account grow and celebrate how it feels to invest in yourself instead of momentary pleasure.
Your Habits Are Your Lifestyle
The most important thing to remember is that habits are not a finish line to cross—they’re a lifestyle. A healthy, sustainable lifestyle that supports your long-term goals. If your habits are draining your energy rather than fueling it, it’s time to reassess and make a change.
Life is dynamic, and your goals and desires will evolve over time. To move forward, ask yourself: Are your current habits helping you reach your desired future, or are they holding you back? If they’re draining your energy, it’s time to reset and build better ones.
And here’s a powerful reminder: it’s okay to have bad days. In fact, your bad days are often more important than your good days. Even small accomplishments matter. Showing up—even on the tough days—moves you closer to the life you want. So, no matter where you are in your journey, keep going. Every step forward is progress.
If you need more tips on how to build habits that support your well-being, check out my article Reset Habits for Health and Happiness | Small Shifts, Big Change for more strategies that will help you create a system that works for you.
More Wellness Inspiration
- RESET HABITS FOR HEALTH AND HAPPINESS | SMALL SHIFTS, BIG CHANGE
- RESET YOUR WORK LIFE BALANCE THROUGH HONORING BOUNDARIES
- Atomic Habit James Clear
- BJ Fogg Tiny Habits
Need a Supportive Partner on Your Journey? I’m Here for You.
Establishing a new self-care routine or building a healthier lifestyle isn’t always easy — and you don’t have to do it alone. Having a coach or mentor by your side can make all the difference in creating lasting, powerful change.
As a certified health and mindset coach, I offer personal coaching, workshops, and speaking engagements designed to motivate, guide, and celebrate you every step of the way. With a loving, supportive approach, I’ll help you set achievable goals, build healthy habits, and step into the confident, vibrant woman you’re meant to be.
If you’re ready for an accountability partner who truly believes in you — I’m here to support your growth and success.
Let’s build the future you’ve been dreaming of — one powerful habit at a time.
