don’t form overnight and therefore, chances are they won’t go away over night either. 

Follow these 3 steps to break your bad habits for good!

Self-control is a crucial aspect of our lives. People with better self-control (or self-regulation, self-discipline, or willpower) are happier and healthier. They’re more altruistic; they have stronger relationships and more career success; they manage stress and conflict better; they live longer; they steer clear of bad habits. Self-control allows us to keep our commitment to ourselves. – Gretchen Rubin, Better Than Before

Bad habits are hard to break.  It doesn’t matter if it’s a bad habit related to food, lifestyle, relationships or anything really.  However, in order to break a bad habit you can follow these 3 steps:

1. Awareness: First step is to be aware of your bad habit tendencies.  Most people don’t even realize that perhaps they eat a bagel with full fat cream cheese and a sugar and fat laden coffee drink every morning and how detrimental that is to their health and wellbeing over time. So the first step is to simply be aware. 

2.  Plan of Action: Now that you’re aware and have assessed the situation, make your plan of action. A lot of this has to do with knowing yourself first, though. For example, are you an “all or nothing” type of person?  Or are you more of a “baby steps” type of person.  Will you give up your bagels and coffee drinks over night and make a decision?  Or will you only have it every other day?  Or perhaps cut down by only eating half of the serving?  If you decide to eat it only every other day then what will be your alternative on the off days?  Make your plan and execute.

3. Track and Monitor:  My favorite author and researcher, Gretchen Rubin always says “we manage what we monitor.”  And I absolutely agree! Get yourself a journal and start tracking and monitoring how you’re feeling after implementing your plan.  If things didn’t go according to your plan, ask yourself why?  What got in the way?  Do you need to plan better and be better prepared? Also, tracking and monitoring will allow you an opportunity to reward yourself for a job well done. 

Here’s an example of me trying to break my bad habit of using high heels…

If you listened to the video you learned that I’m actually not supposed to wear high heels because I have an umbilical hernia and diastasis recti (torn abdominal wall) so wearing high heels only makes things worse for me because it causes my pelvic floor to push forward and doesn’t help with the healing. 

  1. Awareness – I wear heels almost every single day.  I love my high heels because they make me feel so good, sexy and they make my legs look longer and I actually feel like they make my presence look a lot more appealing.  BUT I’m also aware that they are not helping my diastasis recti in the healing process.  

2. Plan of Action: I tried to go “cold turkey” and give up using high heels all together but that was a big fail! All it did for me was want to use my heels even more and I missed them badly.  I modified my plan and decided I would limit my high heel usage to 3 times per week and special occasions.  Meanwhile, I would also begin to keep an eye out for flat shoes and change my wardrobe a bit so that I could feel okay with it.  I also decided I would keep flats in the office so that I can wear flats in the office and just put on my high heels during client meetings. 

3. Track and monitor: I’ll admit, this is the part I dislike the most but it’s crucial. So what I’m doing is selecting my outfits on Sundays for the following week so I can simply track it in advance and then just take note and monitor how I’m feeling the day of. I know this may sound vain but how I look everyday does affect my confidence and how I show up in client meetings and speaking engagements.  Just being honest here.  I know some people don’t really care but I do! 

So there you have it.  I have several other bad habits, I’m only human after all but I thought the bad heel example was fun and different because most people wouldn’t think that high heels are necessarily bad, but in my situation they are.  That’s why it’s so important to begin with awareness.  Nothing is necessarily “bad” but it all depends on your situation, what you’re trying to achieve and whether or not it’s in alignment with the bigger picture.  

Another example I shared in the video was my bad habit of eating ice cream and binging on food late at night in my early 20’s.  I broke that bad habit over the course of several years.  I first started by not keeping “trigger” food in my home and then slowly started to only allow myself to consume the food when others were present because when I was alone is when I would over indulge.  Eventually, over the years, my taste buds changes and I have finally broken that awful habit!

Tell me, what is a bad habit that you will begin to break?  


If you need help breaking a bad habit send me a message here and let’s connect to see if I can help.  OR get on my email list by submitting your best email address below to be the first to know of any special coaching offers I make throughout the year. 

With love, health and happiness, 


Brenda V. Sillas, MBA, CHES, INHC

Weight Loss Strategist
Transformation & Wellbeing Specialist
Workforce Health Consultant 
Integrative Nutrition Health Coach
Motivational Speaker
Top 100 Health Promotion Professionals by WELCOA
Healthcare Champion Finalist – San Diego Business Journal

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