Everyone has a habit they want to break—scrolling social media, skipping workouts, eating junk food.
The problem is, most people try to "break habits" with willpower alone. But willpower is weak. It fades. It runs out.
If you want to break old habits and build new ones, you need a better approach—a system that works.
At The FR4MULA, we help clients rewire their habits using a proven 4-step process. This process doesn’t rely on willpower. It relies on clarity, consistency, and small daily wins. If you’re ready to finally break your bad habits, here’s how to do it.
Why Most People Fail to Break Habits
Here’s why most people fail:
They rely on willpower. Willpower works for a few days but fades fast.
They try to change too much at once. Going from 0 to 100 is a recipe for burnout.
They don’t track progress. If you don’t see progress, you’ll lose motivation.
To succeed, you need a system—not just "effort."
The 4-Step Process to Break Old Habits and Build New Ones
Step 1: Identify the Trigger (What Causes the Habit?)
Every habit starts with a trigger—a moment that causes the behavior to start. Identify the triggers that activate your bad habits.
Example:
If your bad habit is eating junk food, the trigger might be boredom or stress.
If your bad habit is skipping workouts, the trigger might be feeling tired after work.
Action Step:
Write down 1 habit you want to break and its trigger.
Step 2: Replace the Habit (Not "Remove" It)
You can’t just "remove" a habit. You have to replace it with something better. If you don’t, your brain will fall back into the old behavior.
Example:
Replace "scrolling social media" with reading a book.
Replace "eating candy after dinner" with a cup of herbal tea.
Action Step:
Write down the habit you’ll use to replace your old habit.
Step 3: Use the 2-Minute Rule
If you try to "build a new habit" overnight, you’ll fail. Instead, start with 2 minutes. This small shift makes it easier to get started.
Example:
If you want to work out every day, start with a 2-minute workout.
If you want to start journaling, start by writing for 2 minutes.
Step 4: Track Your Wins (Small Wins Create Big Change)
If you track your wins, you’ll see your progress. And when you see progress, you’ll want to keep going.
Action Step:
Use a habit tracker (digital or paper) to track your daily wins.
Check it off every time you complete a small action toward your goal.
How The FR4MULA Helps You Build New Habits
At The FR4MULA, we help clients:
Identify their bad habits and triggers (so they stop them for good).
Set small, clear actions (so they don’t rely on willpower).
Track daily wins (so they see progress and stay consistent).
If you’re ready to stop repeating the same habits and start building new ones, The FR4MULA will guide you every step of the way.
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