Breakin' habits - How to stop reaching for your vape
If you can make it, you can break it.
How long does it take to break a habit?
The time it takes to break a habit can vary widely among individuals and depends on factors such as the complexity of the habit, the individual's motivation, and the strategies employed to change behavior. The idea that it takes 21 days to form or break a habit is a common myth; research suggests that the actual time required can be longer.
According to a study published in the European Journal of Social Psychology in 2009, it takes an average of about 66 days for a new behavior to become automatic or for an existing habit to be broken. However, there was considerable variability among participants, ranging from 18 to 254 days.
How to break a habit
Breaking a habit involves changing not only the behavior itself but also the underlying neural pathways and associations in the brain. It requires consistent effort, self-awareness, and often the use of effective strategies, such as:
Setting clear goals
Clearly define the habit you want to break and set specific, achievable goals.
Replacing your habit with positive habits
Replace the unwanted habit with a positive behavior to fill the void.
Identifying your triggers
Understand the situations or cues that trigger the habit, and work on changing your response to those triggers.
Staying consistent
Consistency is key. Stick to your new behavior consistently to reinforce the changes.
Seeking support
Share your goals with friends, family, or a support group. Having a support system can be crucial in breaking habits. Addiction usually takes more support than breaking your typical habit because it’s not just about willpower—it’s about rewiring your brain. Don't hesitate to post in our Escape the Vape community (iOs | Android) for affirmations and guidance. 💚
Being patient & persistent
Changing habits is a gradual process, and setbacks may occur. Be patient and persistent in your efforts. The best things take time!
Is breaking a habit the same as kicking an addiction?
Breaking a nicotine addiction and ditching the vaping habit go hand-in-hand but take slightly different moves. When you’re addicted to nicotine, your body thinks it needs it to function, so you’ll feel those cravings until the nicotine is out of your system. That’s where withdrawal kicks in—and it’s not fun, but it’s temporary.
Once the nicotine is gone, though, the habit of vaping can still stick around. It’s that autopilot move to reach for your vape when you’re stressed, bored, or chilling with friends. To break that cycle, swap out the action with something else: chew gum, doodle, text a friend—anything to keep your hands and mind busy. Also, shake up your routine. If you always vape after your morning coffee, try a new ritual, like taking a walk or blasting your favorite playlist instead.
It’s about retraining your brain so vaping doesn’t feel like the go-to anymore. Stay patient—habits take time to unlearn, but you’ve got this!
Remember that everyone is different, and what works for one person may not work for another. If you find breaking a habit challenging, consider seeking guidance from a professional, such as a psychologist or counselor, who can provide personalized strategies and support based on your specific situation.
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