Learn how to drop a bad habit in 3 steps.

Wish you could finally drop that bad habit once and for all?  Want to make positive, lasting change?  Now you can.  Just remember the 3 Cs:

1. Catch It
2. Challenge It
3. Change It

The 3Cs are a simplified version of Cognitive Behavioral Therapy (CBT).  Implement the 3Cs today, and see how easy it is to drop a bad habit.  Here are the details:

1. Catch It

Catch yourself doing that thing you don’t want to do anymore.  Like eating too many cookies.  Talking negatively to yourself.  Yelling at your kids.  Criticizing your spouse. This first step is the most critical step and the hardest.

Because… We tend to go about our day without really paying much attention to what we say or do until it’s too late.  Sometimes we are on auto-pilot.  So for this step, you must pay strict attention to yourself.

Simply observe you.  Watch what you say, what you do, how you act, how you feel, etc. For a quick lesson in observation, read my post 1 Step to a Better You.  Like one of my favorite professors in B-school said, if you know you’re mad because you hear yourself yelling, it’s too late.  The trick is to catch yourself getting angry.

Your body produces clues that you’re getting angry prior to the yelling — maybe your face gets flush, the hair on the back of your neck stands up, etc.  Whatever your clues are, you need to know.  Only way to know is to start observing yourself.

2. Challenge It

Ask yourself if the behavior you just observed is truly how you want to behave.  The Challenge It step involves playing devil’s advocate.  Asking yourself lots of why & how questions.  Why am I eating the cookie?  How will eating the cookie make me feel? Be brutally honest and hold yourself accountable.

3. Change It

This step involves decision making.  This step is where you say to yourself, no, I’m not going to eat that cookie this time.  I don’t need.  I want it, but I won’t eat it right now. Maybe later.  But right now, I’m gonna put it down and walk away.

Practice Makes Perfect

Keep a simple log of your 3C Challenge.  Write down what happened, how you reacted, what were your automatic emotions, thoughts, and responses.  Patterns will emerge. Analyze the trends.  Then, you’ll be able to quickly assess danger zones and triggers that cause the unwanted behaviors.  Most importantly, you’ll be able to quickly change course when triggers pop up.

3 Steps to Drop a Bad Habit for Good

I want to hear from you!

Let me know how the 3C challenge is going for you.  Tell me how you will drop a bad habit.  Tweet me, Pin me, email me, however + wherever you want to connect.

Here’s to your #3Cchallenge and finding your truth!

About Christine Boudreau:  From trailer park to country club, Christine’s history proves you can beat the odds and achieve great success.  Today, she leads high-potential people through growth, change, and transition to accomplish goals and reach their maximum effectiveness.  For more information about her, read Christine’s Bio.