Wellness: How to Break Bad Habits

a brief guide to breaking bad habits

Your daily routine can be a great way to jump on board a health and wellness plan, but if you want to have more information on how to break bad habits that you may not be so aware of, then continue reading.  Bad habits are engrained in your daily routine so much that you may not even recognize you’re doing something wrong. To your daily routine, it may be just something that you do. With that in mind, bad habits can have an impact on your wellness plan in a number of ways.

woman looking out window sipping coffee

What Factors into your Routine Lifestyle?

Studies have shown that a large portion of your health and wellness is based on your lifestyle.  In fact, researchers have found that roughly 60 percent of your wellness and health are associated with your lifestyle.1 In order to have the tools you need on how to break bad habits, it is important to first assess your daily routine habits to see what you do throughout the day.  Consider creating a wellness journal that details what you ate and drank over the course of a week, how well you slept, your exercise habits, your total time sitting, and if you smoked (if you currently do).  Journaling these habits can give great insight into what you do without even knowing. Let’s take a closer look into some helpful ways on how to break bad habits once you identify some of the issues in your daily routine.

Tips on How to Break Bad Habits

eating chips

Avoid Snacking While Doing Something

One common problem with eating a healthy diet is to select foods that are healthy when snacking.  Often, adults (and children) select foods that are fast, tasty, and often are loaded with calories.  These foods tend to be ice cream, cookies, crackers, and other options that contain fat and added sugars.  While many snacking options currently are pre-packaged bags that contain about 100 calories per serving, consuming sweets for a snack is a bad habit to break, regardless of how many calories you consume.  Data has shown that snacking on sweets and desserts is significantly associated with a higher BMI value.2 Consider eating fresh fruits and vegetables rather than sugar-sweetened foods and desserts to avoid a growing BMI.  

Give Smoking A Breather

Smoking has been a number one enemy in the wellness world for decades.  There has been a great change in wellness programs that are aiming to get adults and teens to stop smoking and to never even try in the first place.  Smoking is a great concern for overall wellness and data suggests that it can be damaging to your longevity. Researchers have shown a dramatic difference among smokers who quit at age 35 compared to those who continued.  This data demonstrated a boost of about seven to eight and a half years increase in longevity for those who stopped smoking by age 35.3  If you are serious about learning how to break bad habits and you currently smoke, it is important to find help so that you can effectively quit forever.  

person refusing beverage

Only Have One

There is plenty of data to suggest that the consumption of alcohol is important for overall health, wellness, and longevity.  However, there are conflicting issues with alcohol, given that it is a poison with which the body does not do very well. Studies have shown that adults who drink moderately (which was defined as no more than two drinks per day) is associated with increased mortality.4 In addition to having increased mortality, these adults were two times more likely to die within the following two decades when compared with those who did not excessively drink.  For this reason, even though there is data that shows alcohol is healthy, finding a way to cut it off at one or no more than two is important for overall health, wellness, and longevity.

Give up the Late Night Television

 One common bad habit that adults are notorious for is staying up too late to watch an episode of late night TV.  Many adults need to wake up early each day for work, but the body needs a great deal of sleep in order to stay healthy.  The bad habit that many adults experience could be occurring each night and it seems that late night TV could also be an issue with sleep problems.  Studies have shown that watching TV for more than two hours per day is associated with sleep issues of all kinds,5 suggesting that adults may be losing out on critical healing time in bed.  Consider cutting the TV out within two hours of your bedtime and consider setting a firm bedtime for you and your family for best results.

glasses of water

Hydrate with Nourishing Water

One commonality among a lot of adults is the desire and affection for coffee.  Coffee contains caffeine and it is a great stimulant for waking your body and mind each day.  However, many adults take this a bit overboard throughout the day and may not even know it. Coffee is known to cause dehydration and if you don’t replace the fluid you lose with each drink then your body could respond with fatigue.  When the body is fatigued due to dehydration, it could lead to you drinking more coffee as a result. In addition, many coffee beverages contain high amounts of sugar, which can be damaging to your BMI and body weight. In fact, studies have shown a direct correlation between sugar-sweetened beverages and overall body weight gain.6 Consider cutting back on coffee and replacing what you can for fresh water as a way to break a bad habit each day.

If you find yourself in need of a little bit of a healthy pick-me-up, check out MONQ’s Healthy blend, a scientifically crafted combination of oils specifically designed to give your immune system a little extra boost.

Photo credits: gpointstudio/shutterstock.com, successoimages/shuttersock.com, AfricaStudio/shutterstock.com, SedovaY/shutterstock.com,FoxysForestManufacture/shutterstock.com


Taylor James

By Taylor James

Taylor is an aromatherapy enthusiast who’s favorite use of essential oils is through a portable diffuser created by MONQ. In her spare time, you can find her enjoying nature whether it be on a lake or in a forest.

Favorite MONQ blend: Forest

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers.

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