5 Tips to Breaking Bad Habits

Bad habits have a way of holding you back from reaching your goals. This holds true both in your personal and professional life.

For example, you may be in the habit of showing up late for work meetings. While it may not sound like a big deal, it puts you in a bad light among your coworkers and supervisors. Subsequently, it jeopardizes your ability to take on a leadership role within the company.

Rather than let bad habits rule your life in the future, it’s time to take action. Here are five tips for breaking any bad habit (no matter what it may be):

  1. Write Down the Problem

In your mind, you know that your bad habit is causing you trouble. Rather than continue to think about this, write down the many aspects of the problem.

An example of this would be: I tend to interrupt coworkers when they are speaking.

From here, you could add:

  • An example of when you last did this
  • Potential reasons for the habit
  • How this makes other people feel

When you write down the finer details of the problem, it’s easier to implement a solution.

  1. Understand the Trigger

Do your bad habits come and go? By pinpointing the trigger, it’s easier to eliminate each and every habit from your life.

You may find it difficult to understand what triggers your bad habit. This is common. Dig past what you see on the surface, searching for the trigger that brings you to this point. Once you find this, it’s much easier to ditch your habit once and for all.

  1. Remind Yourself of Your Bad Habits

Breaking a bad habit and then “staying the course” can be extremely difficult. This is why you should constantly remind yourself of the habit that you want to eliminate from your life.

When you wake up in the morning, think about the habit and make it clear to yourself that you’ll continue to progress. In other words, get into (and stay in) the right frame of mind.

  1. Reward Yourself

This doesn’t have to be anything elaborate, just something that can keep you on the right track.

For example, if you avoid your bad habit for an entire week, treat yourself to a nice dinner or a night at the movies.

Tip: if you don’t reach your goal, don’t give in and reward yourself for simply trying.

  1. Review Your Situation if You Relapse

There is nothing more frustrating than thinking you have broken a bad habit, just to find yourself dealing with a relapse.

No matter how hard you try to avoid this, there’s a good chance it will happen at some point. If it does, review your situation by answering these questions:

  • What triggered the relapse?
  • Could you have done anything to avoid the relapse?
  • What steps can you take in the future to prevent this from happening again?

Every time you relapse, no matter how often it happens, you should address and answer these questions.

Final Thoughts

Let’s face it: everyone has bad habits. While some people choose to live with these, others take action. Since you want to control your destiny, you should never be content with letting a bad habit drag you down.


Dr. Dave Campbell Commentary:

Good habits and bad habits reflect the personality traits of an individual. In medicine, physicians are held to the standard of practicing with safety, compassion and quality. This professional bar is set high, and rightfully so. Doctors are tasked with the care of sick, disabled and injured people. Hold yourself to a similar high standard when engaged in interpersonal communication. Beat your bad habits by overwhelming them with good. Be safe with others- that is do not cause harm. Be compassionate-think of the other person’s feeling, and treat that person like you would be treated. And hold yourself to the highest standard of quality in your words, work and thoughts. Being a good and thoughtful person will cause bad habits to melt away-naturally.


How to Holistically Treat Your Headache

Fully relieving a headache may require a holistic approach. One medicine or a few minutes of meditation may not do the trick. But, a combo of methods can kick your pain to the curb…

It’s Over Your Head

A headache doesn’t just hurt your head—it can affect your eyes, mood, and sleep patterns, among other aspects of your entire being.

Stress can cause brain pain. Light and sound sensitivity, food allergies, and lack of sleep and hydration are big culprits, too. When you’re experiencing a headache, you may not be able to: focus, relate to others, stay calm, do your job properly, exercise, or, at worst, get out of bed.

For the above reasons, learning how to prevent getting a headache is just as important as treating one when it’s already set in.

Drugs Plus Therapy

Over-the-counter pain relievers can be helpful. Just make sure that if you’re taking ibuprofen that you take it with food and water. The same holds true for aspirin. Both are absorbed through the stomach, which can cause damage if you’re tummy’s empty or you take them too often.

Homeopaths rely on lavender or peppermint oil placed on temples or at the base of the head—or inhaled. Some take herbs like feverfew or black cohosh.

Whether you choose a natural or man-made medicinal approach, to get complete relief (and practice prevention), you’ll want to add “therapy.”



Biofeedback is a form of therapy using a device that measures the body’s response to stress. Once it gathers the information, it feeds it right back to you.

Electromyographic (EMG) biofeedback uses electrodes. The sensors are placed on facial, cranial, and neck muscles. They measure the levels of muscle tension, and by sound, the electrodes feed details back to you.

Thermal biofeedback measures the temperature of your hands. If your skin-temperature information reports dampness or cold, it means you are anxious or stressed out.

The idea of biofeedback is to teach your body about its physical responses to certain stimuli. Eventually, you will learn without relying on the information from a device.

Cognitive-Behavioral Therapy

The theory behind utilizing this type of therapy is to discover what triggers your headaches. In working with a licensed psychotherapist or psychologist, you can explore the various possibilities of why your body responds the way it does. Are you:

-worried about work?

-in a difficult marriage?

-feeling guilty?


-sleep deprived?

Those and a variety of other concerns and conditions can trigger even a migraine. The idea is to pinpoint the factors and then work them out. Coping skills in and of themselves can spare your mental and physical health.

Combo Deal

Combining medicine with therapy may be just what the head doctor ordered. In our most comfortable, natural state, our head should feel light and pain-free. Stay calm and carry a small container of Advil.


Your Child is Vomiting? It may be an Abdominal Migraine

Does your child suffer from stomach pain and vomiting without a clear cause? If digestive and other stomach related issues have been ruled out, your youngster might be having abdominal migraines.

Abdominal Migraine Symptoms

Does your child have tummy pain and then it’s followed by vomiting? Or, is there nausea and your baby’s face becomes very pale? The pain generally feels dull or sore and can be moderate to severe. It hurts enough to keep him/her from regular daily tasks.

Your youngster can be healthy in every way and then, bam, out of the blue, it strikes. Dizziness and lethargy usually accompany the other symptoms, too. Abdominal migraines can attack and then disappear for weeks, only to return at a later date.

What is an Abdominal Migraine?

Abdominal migraines are suffered by infants youngsters and teens. They tend to emerge between the ages of 3 and 10 years. They’re equivalent to their severe-headache cousin, but cause pain, dizziness, and cyclical vomiting. Abdominal Migraine is more common in those with a family history of head migraines. Different sources suggest somewhere between three and 15 percent of kids get them.


Your child wakes up from what was considered a good night’s sleep. And now she’s complaining of cramps in her belly. She feels nauseous getting dressed for school. She comes to the breakfast table but says she doesn’t want to eat. She finally has a piece of toast and a minute later she’s vomiting.

Head migraines can be triggered by not eating regularly, dehydration, changes in the weather, and stress. The same is true for abdominal ones. There can be, however, a host of other triggers for kids. Some are: worrying about a test at school, a field trip, or even a family vacation. Eating too fast or car sickness can cause stomach uneasiness.

Certain foods can also be culprits/triggers. Some include: chocolate, cheese, citrus fruits, foods that contain MSG (Chinese food, snack chips, soups), foods with preservatives (hot dogs, cold cuts, and other processed kid-unfriendly snacks.)

The Good News

Abdominal migraines rarely persist into adulthood. They may be a precursor to developing head migraines later in life, but at least the anorexia, nausea, and vomiting should subside. Practicing stress-reducing techniques are a natural way to avoid or suppress migraines. Of course, sometimes external causes are out of our control (like the weather.) But by removing yourself and your child from certain foods, glaring lights, noisy places, and otherwise stressful scenarios, you can help cut down on the occurrences if your family is prone to these pains in-the-head or -tummy.