We all have habits we wish we could quit, but at times even the strongest willpower isn’t enough to get rid of them for good. 

When willpower and white-knuckling aren’t enough to wipe away your worst habits, here are three helpful ways to free yourself:

1. Identify Your Triggers
   Very often our bad habits develop as ways to cope with uncomfortable or painful feelings. You may bite your nails, smoke cigarettes, gossip, watch too much TV, or text while driving, but whatever the habit, you do it distract yourself from something upsetting, even if it’s subconscious. So the next time you notice yourself engaging in a destructive habit, observe and investigate the feeling beneath the actions. Once you do, you’ll be able to find a healthy self-soothing technique to turn to the next time you’re triggered. For example, maybe you notice that every time right before you bite your nails you’re experiencing an unnerving feeling of being out of control. Then, next time you’re feeling out of control, you can turn to a replacement habit such as drawing or kneading a stress ball. 
    
2. Create a Calendar
   We humans react well to a simple reward system. Hang a calendar on your wall and put a check mark on every day you manage to avoid your bad habit. On the days you relapse, draw an X. Then, set up a fun incentive such as: seven days of successful abstinence for your bad habit equals permission to indulge in guilty yet non-destructive behavior such as an ice cream cone or a night on the town with friends.  
    
3. Admit that You’re Powerless Over Your Bad Habits
   Bad habits tend to linger because of this tricky trap: we manage to break the habit for a certain amount of time, and start to think we can go back to said habit in moderation, because we think we’ve gained power over it. But a habit becomes a habit because you couldn’t do it in moderation, so when you’re starting to think you’re out of the woods, remember how easy it can be to accidentally let yourself get dragged back into the woods as soon as you forget the power and strength of your bad habits. 

Bad habits are nothing to feel ashamed of, as we all struggle with them. So go easy on yourself and be compassionate as you journey towards freedom.