There are two big ways to quit a bad habit.
They seem like opposites, but both work.
Here they are:
- Quit cold turkey. Stop your bad habit all at once. No exceptions. One day, just quit and don’t go back.
- Quit gradually. Cut down slowly. For example, if you watch videos 8 hours a day, try 7 first, then 6, then 5, easing off step by step.
I’ve quit most of my habits using the cold turkey method. It’s often tough, but it worked.
However, many of my clients find that slow and steady cutting back is easier and more effective.
So which way is best for you?
Honestly, it depends on the habit and the person.
Why not try just one method right now? In a month, you will know which one works for you. It’s definitely better than waiting another month and doing nothing.
So, how do you quit with each method?
Cold Turkey vs. Gradual Quit: How to Start
Ready to quit?
Great!
Here’s my advice for quitting cold turkey:
- Pick a habit that’s doable right now. Don’t pick one that feels impossible.
- Notice your triggers. What situations, feelings, or places make you want to do the habit? Track these for a few days.
- Make a clear plan with a strong reason why you want to quit. This “why” will keep you going when it gets tough.
- Have a replacement habit. Think of something to do instead when a trigger hits. Then, when the trigger hits, do your replacement habit. Having a replacement habit works wonders.
- Have reminders to make sure you don’t forget your new habit when triggers pop up.
- Have accountability. Join my accountability program and ask for help if you’re having trouble! Asking for help is a strength.
Here’s my advice for quitting gradually:
- All the tips above work for quitting gradually, too. So check and do those first!
- Then, figure out how many times you usually do the bad habit in a day. Is it 40 times? 7? Just 1?
- Plan to do less for one week. For example, if it’s 20 times, try 17 the first week.
- Each week, reduce a bit more. 14 times the second week, 10 times the third, and so on.
- Alternatively, increase the frequency of your new “replacement” habit gradually.
Patience is key here. You won’t change overnight, and that’s okay. Many people find gradual quitting easier and more lasting because it feels less overwhelming.
Also, you might not fully quit at the end of the month. That’s totally fine. You’ll be much better off, and you can keep going strong from there. Big changes take time!
Action Steps:
- Pick your habit and your team right now: Cold Turkey or Gradual Quit?
- Do all of the steps outlined in this article.
- Remember, it’s okay to slip up. Don’t quit just because you mess up once. Learn what blocked you, adjust your plan, and keep going.
- And if you want, send me a message telling me which method you’ll try and which habit you’re working on. Then after one month, send me an update and let me know how things went.
