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Discover the top unhelpful habits everyone should quit and learn how to break free! From nail-biting to procrastination, we've got the ultimate guide to ditching those pesky habits. Say goodbye to common bad habits once and for all!

Transforming Lives: Top Unhelpful Habits Everyone Should Quit

Aug 10, 2023

2022 is the year of the Great Resignation and "quiet quitting." After a year of global pandemic and economic unrest, people are rethinking their lives like never before. This year will be a time of profound transformation as people let go of their past conditioning, common bad habits, and adapt to healthy ways of living the life. We are in the process of continual, painful but necessary self-examination. However, it does not mean that one should stop living in gratitude.

Of course, change begins in the small minute-by-minute activities - our habits.

If you feel dissatisfaction with your life on any level, breaking bad habits and replacing them with new success habits is a necessary first step. When we change our habits, we can dramatically improve our lives. 

How do you know if something is a bad habit?

Well, there are a few signs.

For starters, you're probably doing it more than once. A bad habit is something you repeat over and over again without even realizing it (or trying to stop). Second, if your behavior hurts other people or yourself—even if it's unintentional—it might be time to make some changes to break bad habits.

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Some bad habits are easy to spot while others aren't. The most important thing to realize is that even if you don't think a bad habit is hurting anyone else, it could be harming you. It's easy to get stuck in a cycle of negative thoughts and negative behaviors sometimes, but breaking free from them will make you a much better person overall. At times, stepping out of comfort zone can help you replace bad habits with good habits.

Here are a few ways to know whether something you're doing is holding you back.

Doing things that slow you down in life

If something is holding you back, it's not helping you.

When we feel stuck in life, it's often because we've become complacent doing things that don't really challenge us. Most of the time, bad habits are to blame.

There are other times when we pour an enormous amount of time and energy into tasks, jobs, and relationships that go nowhere. These are things that don't really match our personal core values, but we keep doing them anyway because they feel familiar and comfortable. We might think they're important because other people say so or they pay the bills, but if it's holding you back, it's a bad habit.

Doing things that add no value to your life

Things like wasting time on social media, doing impulsive buying, spending too much money, and watching too much TV, can be a big problem for some people. It's easy to get sucked into a vortex of doing things that don't matter, but it's not healthy or productive. We need to take control of our time and energy by doing things that are important to us, things that make us feel empowered.

Doing too much of a good thing

Hard work, self care, and exercise are great habits, but if they become things that help you avoid major issues in your life, then they've gone to the dark side of bad habits. The same is true for people who stress over eating healthy because they think it will help them lose weight or help them live forever.

Living a balanced life is important, and good habits will always contribute to that balance. So, if any good thing in life starts to detract from the other good things in your life, it's time to make a change.

Doing things without realizing it

If you're on autopilot and don't even realize what you're doing, then it's time to take a step back and look at your life with fresh eyes. It is important to be present minded to avoid being on autopilot.

Many bad habits stem from a lack of intentionality. If you don't know why you're doing what you're doing, then it will be difficult to change the habit. Take some time to think about why you do what you do, and then make a change. If you're not sure what your intentions are, ask yourself why. Then ask yourself if that reason is still valid in your life today.

Doing things to help you forget

If you find you're constantly distracting yourself with junk food, negative self talk, television, or other activities in order to avoid dealing with your problems, then start asking yourself why.

Filling your life with distractions could appear like productivity or adventure to others, but deep down, you're unhappy. You know that you're not really living. You're just going through the motions, and that's not good enough.

Good habits help you face challenges head on and make you more resilient in the face of tragedy, loss, and discomfort. Bad habits diminish you as a person and keep you running from the things you're afraid to confront.

24 of the Top Unhelpful Habits Everyone Should Quit

This list of bad habits is by no means exhaustive, but you might struggle with some of the activities listed below.

Bad habits can be difficult to break, but it's important to remember that they don't have to be permanent. If you have a bad habit that you want to break, don't be afraid to try something new. It may take some time for these new behaviors to become second nature, but eventually they will take over and old bad habit won't stand a chance.

1. Smoking and illicit drugs

These are common ways for people to cope with stress in unhealthy ways. They are bad habits because they can cause medical and mental problems and interfere with your day-to-day performance. Smoking is one of the major causes of lung cancer. Therefore, it is important one stay away from one of the most common bad habits.

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2. Overeating

Overeating is another unhealthy coping mechanism. It may be a way to distract yourself from stress, or it could be that you're eating because you're bored or sad. To stop overeating or stress eating, try to identify why you eat in the first place. If you realize that food is your drug of choice when feeling stressed out, then try some other ways of dealing with those emotions instead.

3. Saying “yes” to everything

Doing as much as possible can help you get ahead, but it will also leave you feeling overwhelmed and stressed out from spending too much time. If you're constantly saying “yes” to things that other people want from you, then it's time to start saying “no.” It might feel scary at first, but once you realize how much better your life is when there aren't dozens of commitments hanging over your head every day, then you'll finally feel the freedom to build a life that makes you happy.

4. Not taking time for yourself

Similar to the bad habit above, withholding personal downtime is a big mistake.

Taking time for yourself is important. It's not selfish; it's vital. If you don't take the time to recharge your batteries and renew yourself, then you'll run out of energy very quickly and end up resenting everyone around you. Or worse, your body could force you to stop with injuries or stress-induced illness.

5. People pleasing

It's easy to fall into the trap of people pleasing. You want everyone around you to be happy and like you, so you bend over backwards trying to make it happen. But this is a bad habit that's very hard to break because it makes you feel good in the short term.

It's a form of self-sabotage. You're not being true to yourself, so you end up feeling deeply dissatisfied which can lead to depression and other bad habits.

6. Procrastinating

Procrastination is a habit that's easy to fall into when you're stressed or overwhelmed. Your brain has learned that the best way to get rid of the stress or anxiety caused by a task is to avoid it by doing something else.

Like a car payment, you can't defer for forever - interest will accrue and if you put off payments long enough, your car gets repossessed. Procrastination works the same way, and the only way to beat it is to commit to getting it done. You can't just put it off until tomorrow, next week or whenever you feel like it. Instead, make a plan and stick to it - no matter how much resistance you feel.

7. Staying up late

You may think that staying up late will give you more time to get things done, but the truth is that it makes you less productive. It may also feel relaxing to decompress from a long day with social media or TV. But research shows that those activities deplete your willpower and lower your sleep quality if they extend long into the night when your body needs rest.

8. Sleeping in

Everyone needs extra rest after a week of hard work, so sleeping in isn't always a bad thing. But if your routine is to sleep your entire morning away or snooze your alarm until you have 10 minutes to get ready for work, then you are setting yourself up for failure in life.

Consider giving yourself plenty of time in the morning to wake slowly, enjoy a cup of coffee or tea, read, and develop a soul-nurturing morning routine. A perfect morning routine checklist can help you to build a morning routine.

9. Not getting enough sleep

A study published in the Journal of Clinical Sleep Medicine found that sleeping between 7 and 8 hours each night can help boost your immune system and improve brain function.

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10. Doing every day differently (Avoiding routine)

Routine and predictability do wonders for your body, mind, and emotions. A life defined by impulsiveness and spontaneity might seem fun at first, but it will take its toll on your body over time. Therefore, it is recommended to have a proper daily routine to plan your entire day.

11. Being a workaholic

Overwork isn't healthy, either. It can lead to high blood pressure, poor mental health, and insomnia. Also, it will damage critical relationships in your life - relationships you need to be happy and fulfilled in life.

12. Excessive drinking

Alcohol is a depressant, so it can make you feel more relaxed and happy in the short term. But over time it can destroy your liver, kidneys, brain cells, and immune system. Drinking too much alcohol can also make you prone to accidents or poor decision-making.

13. Bad hygiene

This is a common reason people get sick. Poor hygiene can cause various infections and diseases, such as the flu or colds. It's also not very attractive - no one wants to be around someone who smells bad or has greasy hair.

14. Staying indoors

Never venturing outside is a bad idea. It's important to get some sunlight and fresh air every day, as this helps your body produce vitamin D and serotonin, which are both necessary for good health.

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Staying indoors can be stress eating also make you feel depressed, which can lead to other health problems. One must have some sort of physical activity to achieve health goals.

15. Lying

Lying feels like an easy solution in the moment, but the reality is that you will breed distrust with people around you. It also keeps you from learning key communication skills and being authentic, both of which are necessary for success and happiness.

16. Oversharing

We've all been guilty of it at one time or another, but it's important to realize that not everything needs to be shared with everyone. Give yourself boundaries and respect the privacy of others. Oversharing can also lead to people not wanting to spend time with you because they feel uncomfortable around you. You can come across as overbearing, self-absorbed, heavy, or a gossip.

17. Talking too much (in general)

You should listen as well as talk. If you are constantly talking without stopping to hear what others have to say, it can make them feel like they don't matter or that they aren't being heard.

18. Getting defensive

When someone criticizes you or tells you something that hurts your feelings, it's easy to get defensive and turn the conversation back onto them. This is an unproductive way of dealing with conflict and can make other people feel like they can't trust you or speak openly with you.

19. Listening to respond

When we listen to respond, we are not really listening at all. We are waiting for our turn to speak and then when it comes time for us to talk, we don't really hear what the other person says, instead using their words as fodder for our response.

It's very difficult to nurture deep connections with others or be a leader if you only ever listen to respond. Active listening requires you to ask questions, withhold sharing your perspective at first, validate others, and then offer concise, relevant feedback if necessary.

20. Blaming others

When we blame others, we are not taking responsibility for our own thoughts, feelings, and behaviors. Blaming allows us to ignore our part in the problem and avoid growing as an individual. When you blame someone else for how you feel or what has happened, you are really just trying to make yourself feel better by avoiding any uncomfortable self-reflection. 

Blaming is a way of shifting the focus away from your behavior so that you don't have to deal with any potential consequences or repercussions of your actions.

21. Avoiding conflict

You might feel like avoiding conflicts is a good way to keep the peace, but over time it will cause problems in your relationships with others. If you don't address issues as they arise, they can fester and grow bigger than if you had just talked about them in the first place.

22. Being disorganized

Being disorganized can cause a number of problems in your life. You may have trouble making decisions, keeping track of important information, and finishing projects on time. And if you're searching for something when you need it most, the stress can be overwhelming.

23. Overthinking

Overthinking can be harmful in a number of ways. You may worry too much about things that are out of your control or agonize over trivial details and fail to see the big picture.

This can be detrimental to your mental health, and it will most certainly hold you back from reaching your full potential and new levels of success.

24. Dwelling on the past

The past is the past, and dwelling on it won't change anything. Instead of focusing on what could have been, try to look forward—you never know what great things might be just around the corner!

Trap of Common Bad Habits: Impact on Life, Health, and Productivity

The Prevalence of Common Bad Habits

Common bad habits are often a core part of our daily lives, and many individuals struggle to break bad habits. These habits can range from procrastination and snacking to excessive screen time and poor sleep patterns. Despite being aware of their negative impacts, people find themselves trapped in these behaviors, affecting various aspects of their lives.

Impact on Life and Well-being

Bad habits can impact an individual's life and overall well-being. Procrastination can lead to missed opportunities and increased stress, while eating junk food or too much red meat can contribute to weight gain and reduced self-esteem. Engaging in excessive screen time can disrupt interpersonal relationships and limit meaningful connections. The overall effect of these habits can leave individuals feeling dissatisfied with their lives.

Impact on Health

Bad habits take a toll on physical and mental health. Poor eating habits can lead to nutritional deficiencies and health issues. Additionally, inadequate sleep from irregular sleep patterns negatively affects cognitive function, mood, and overall health.

Impact on Productivity

Bad habits also have a profound impact on productivity. Constantly checking social media hampers productivity. Procrastination leads to missed deadlines, lack in efficiency, and reduced productivity. These habits prevent individuals from reaching their full potential and hinder professional growth and success.

Step 1: Identify the underlying failure habit and choose a personalized "golden habit."

To understand this better, let's consider an example. Meet Alex, a 35-year-old professional who often finds himself feeling stressed and overwhelmed due to poor time management. He frequently procrastinates and struggles to meet deadlines, leading to missed opportunities, deadlines, and increased anxiety.

Alex takes the first step of the process and identifies his underlying failure habit; procrastination and poor time management. He understands that this habit is hindering his productivity and affecting both his personal and professional life.

Now, it's time for Alex to choose his personalized "golden habit." After some self-reflection, he realizes that he is most productive and focused when he starts his day with a morning workout routine. Physical activity helps him clear his mind and boosts his energy levels for the day ahead.

Alex customizes his golden habit based on his unique personality, and preferences. He knows that he enjoys being active and that exercise aligns with his values of maintaining a healthy lifestyle. Additionally, this habit fits seamlessly into his lifestyle as he can go for a jog or do a home workout before starting his workday.

By choosing this personalized golden habit of morning exercise, Alex is confident that he can break free from his bad habit of procrastination and time management issues. He knows that starting his day with physical activity will ensure a good start to the day, leading to improved focus, productivity, and overall good mental and physical health. This habit becomes enjoyable once he integrates into his daily routine, increasing the likelihood of its long-term success and improving mental health.

Step 2: Customize the golden habit using behavioral science or gamification techniques to make it obvious, easy, and fun.

Now that Alex has chosen his personalized golden habit of starting his day with morning exercise, he must customize it using behavioral science or gamification techniques to ensure lasting habit change.

1. Making the habit obvious: To make morning exercise more obvious and prominent in his daily routine, Alex sets a specific time and place for his workout. He places his exercise clothes and equipment right next to his bed, making it the first thing he sees in the morning. This visual cue serves as a reminder and increases the likelihood of following through with the habit.

2. Making the habit easy: Alex knows that if his morning exercise routine is too complicated or time-consuming, he might be tempted to skip it. To make it easy, he starts with a simple 15-minute workout at home. This removes any barriers or excuses that could prevent him from getting started. He gradually increases the intensity and duration as the habit becomes more ingrained.

3. Making the habit fun/rewarding/attractive: To add an element of fun and motivation to his morning exercise, Alex gamifies his routine. He uses a fitness tracking app that records his progress, sets fitness goals, and rewards him with virtual badges for achieving milestones. He also joins a fitness challenge with friends, adding a competitive and social aspect to his workouts.

By using these strategies, Alex makes sure that his golden habit of morning exercise becomes obvious, easy, and fun. He encourages others to start with one strategy initially and gradually add more as needed to tailor the habit to their preferences and ensure lasting habit change. The best method to achieve this is using habits stacking or habits loop. By customizing the habit to align with their unique personality, preferences, and lifestyle, individuals can transform their behaviors and achieve positive and sustainable changes in their lives.

Conclusion - Breaking Bad Habits

Identifying failure habits and choosing "golden habits" is the first step towards change. Customizing these habits using behavioral science or gamification techniques, such as making them easy, and fun, ensures lasting habit change.

To break free from the trap of most common bad habits, individuals must be mindful of their actions and take responsibility for their choices. By replacing detrimental behaviors with positive habits, like prioritizing self-care, setting boundaries, and managing time effectively, people can improve their overall well-being and lead more fulfilling lives and gamify lives.

Breaking common bad habits requires commitment, resilience, and patience. It's essential to address underlying emotional triggers and adopt healthier coping mechanisms. Taking small steps, staying consistent, and seeking support from others can make the journey to positive habit change more manageable and rewarding.


Will Moore is a gamification, habits and happiness expert.

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