We all have them. From sneaking a fifth cookie after dinner to occasionally lighting up a cigarette, bad habits are easy to come by. But they also can prevent you from reaching your goals and jeopardize your mental and physical wellbeing.

So why do we still do them? And more importantly, how do we stop doing them?

Here is the science behind why we participate in unhealthy habits and how to kick them for good.

Why Do We Have Bad Habits?

The main answer to this question is stress and boredom. Bad habits are simply a coping mechanism to deal with those two issues. Everything from biting your nails to binge drinking on a Saturday night can be a response to either boredom or stress.

But this does not have to be the case. While it will take hard work, you can teach yourself new and healthy ways to deal with boredom and stress, which can take the place of your unhealthy habits.

Now that you know the top reasons behind a bad habit, let’s explore some ways to quit them.

Concretely Define the Habit or Behavior You Want to Change

Whether you want to quit smoking or start treating your significant other better, you need to start out by defining the concrete behavior you want to change or the habit you wish to quit. It’s critical to prime the habit-breaking process by thinking in terms of specific, actionable steps – like substituting out cigarettes for e-juice flavors or sending your partner a complimentary text once a day. It’s important to drill down on the concretes in order to formulate a plan of action.

Identify Triggers

Habits are typically situational, meaning that they’re tied to a particular location, time, person, or action. Going to a bar with friends may be enough of a trigger to have you binge drink just as seeing junk food laying on the counter will tempt you to eat a second candy bar. Or it may be the social anxiety sparked by a party you were invited to where you don’t know anybody. By knowing what your triggers are, you can push back and not have auto-pilot kick in, leading to indulging in your bad habits to cope with boredom or stress.

Dealing with the Triggers

Breaking a bad habit is about breaking a pattern. This means you have to do something about your triggers. Rather than go to a party where you don’t know anyone, invite a few of your close friends over for a game night. Proactively remove all junk food from your house.

Developing a Heathy Substitute

For most people, breaking an unhealthy habit isn’t about stopping but about substituting. This is where you come up with a game plan for going to a bar without drinking – like ordering a mocktail and talking to a close friend instead of ordering round after round of beer. Or, if you’re concerned about eating all of the cookies in your house, substitute them with a healthy and tasty snack instead, like fruit.

Accepting You’re Not Perfect

Progress is not linear. For every three steps you’ll take forward, you’re bound to take one step back. When it comes to breaking an unhealthy habit, you will mess up from time to time. We will take detours. It’s about accepting the fact that you’re not perfect – you’re human. Forgive yourself for these mishaps and realize that tomorrow is another day and another opportunity.

Committing to Change

Committing to change is vital. If you’re not ready and willing, you will not have the drive and perseverance to overcome a pesky habit over the long term. To find the motivation to overcome an unhealthy habit, you need to make a real commitment. To help with this, consider why you want to start improving your health. Do you want to have more energy to do the things you love? Do you want to feel better – both emotionally and physically?

It’s also important to understand that breaking a bad habit will be a long-term commitment. It won’t just happen overnight. You must have patience as you try to break free from a negative and unhealthy pattern.

Quitting an unhealthy habit will not happen right away. It will take a lot of elbow grease to change your patterns. Knowing your triggers and reasons behind your bad habits is a starting point for overcoming them. Be patient with yourself, develop a support system of friends and family, and learn how to replace unhealthy habits with healthy ones.


Are you the type that is always on the move? Some of us are just plain natural nomads who can’t imagine being in one place for too long. And that’s okay! Exploring the world helps you not only learn about other ways of life but also helps you learn about yourself.

If you are a natural nomad then you are really going to enjoy this guide to the seven longest roads in the world. The guide includes travel times, important stops, and cool tidbits about each route.

Some of these are certainly extreme adventures, like the Pan-American Highway which includes a portion of the route called the “Summit of Death,” a mountain pass in Costa Rica with an elevation of over 11,000 feet that many travelers can’t make it past.

If you’re looking for more of a relaxing road trip, check out the two longest roads in the U.S., Route 20 and Route 6. Both cross the entire width of North America and include awesome stops like Yellowstone National Park, the Rocky Mountains, and the beautiful California coast.

This awesome post was created by CarRentals.com. For the full guide, check out the post here.

There’s nothing worse than finding yourself in a productivity rut! For most people, it always seems like you lose motivation when you have the most work to do. While there is a lot of research online about ways to find and maintain motivation when you find yourself stuck in a rut, when it comes to getting motivated the most important thing is to find a routine that works for you.

For some, the best approach is to take a break from whatever you are working on. This can be achieved by taking a quick walk outside for some fresh air, getting in a work out, or spending time with friends and family. Another great approach for finding motivation when you are stuck in a rut is to watch or read inspirational content. TED, the popular media company that produces videos on technology, education, and design topics, is a great source of motivational content. If you’re wondering where to start or what videos to watch first, check out this infographic from Fundera on inspiring TED talks. They’ve compiled a list of 17 TED talks on motivation that are sure to inspire you and get you excited to get to work!

An Easter Message

by Lance Ekum on March 28, 2018 · 0 comments

People often look towards their faith for inspiration during hard times. Now that Easter is upon us, it seems only fitting to turn to Easter scripture and the stories of Easter as a source of enlightenment and comfort. Whether you’re a follower of the Christian faith or not, the story of resurrection has applicable meaning in your life.

Resurrection and rebirth is something that we can all find comfort in. It represents a second chance. If you feel like you are stagnant, there are ways to get out of your rut. Give yourself a break and practice self-forgiveness for any mistakes or shortcomings. Self-forgiveness and forgiving others is a key tenet of Easter. Sometimes forgiving yourself is harder than forgiving others. The benefits of consciously practicing forgiveness on a daily basis are limitless and include personal growth and internal peace.

Allowing yourself to feel love and humility are important steps to get out of a rut as well. Serve your community with humility and remember to open yourself to love and new experiences. You never know who you will meet that may inspire you and change your life.

“Is it not to deal thy bread to the hungry, and that thou bring the poor that are cast out to thy house? When thou seest the naked, that thou cover him; and that thou hide not thyself from thine own flesh?” -Isaiah 58:7

Isaiah 58:7 tells us that no person is too good to help out another. Helping those in need provides food for your soul.

For more inspirational scriptures check out Personal Creations’ post. It contains beautiful printables that you can share with family and friends. Pin them to your Pinterest wall or print them and hang them on a wall in your home for a seasonal dose of inspiration and a reminder to embrace personal rebirth!

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