The older you get, the harder it feels to change your habits. But, once you understand the science behind changing habits, it can be a little easier to make those changes in your life. Changing habits requires time and dedication - but it is definitely possible. 

So, if you want to change your drinking habits or start making new healthy habits, keep on reading! We will the basic things that Steve Bartlett says you need to know about changing habits. 

Forming Habits Takes Time and Repetition 

Habits are our deeply ingrained ways of operating in the world. They happen almost automatically. Habits allow us to use our brain power for more important things that require more focus. Because of how deeply ingrained habits are, it can be hard to change them without understanding exactly how. 

The exact amount of time it takes to create new habits varies among individuals. Research has found that it takes between 21 to 100 days for a new habit to form. But even when you have created new habits, old habits are still in your memory and ready to resurface at any moment. When you interrupt the loops and reward systems that keep these habits in place, your habits will gradually change. 

The Dopamine Reward System

The Dopamine reward system plays a large role in the development of habits. When something triggers a dopamine release, you will feel rewarded for the action that you have just carried out. Your body will start to associate that action with releasing dopamine. The dopamine rewards you for carrying out an action. 

This means it is easier to pick up habits that provide a quick release of dopamine. Quick dopamine-release habits include drinking alcohol, consuming excessive sugar and smoking. These habits initially release large amounts of dopamine, so your body associates it with the rush of euphoria. However, many of these are also chemically addictive. What’s more, is that the release of dopamine that they release diminishes over time. But because of the initial response, we continue to reach out for these substances. 

We reach out for these quick solutions particularly when we are stressed, tired or feeling low. This means reducing stress levels helps you to avoid reinforcing unhealthy habits.

Delayed Gratification

A large part of normalising new habits is the idea of delayed gratification. If you can delay gratification, you have more impulse control. Impulse control is a necessary part of creating new habits. For example, if you want to cut out alcohol, the stronger your impulse control, the less likely you are to pour yourself an alcoholic drink. You can focus on the fact that the longer you go without drinking, the easier it will be to avoid alcohol. This is delayed gratification. 

Changing habits takes hard work and time. You don’t always get immediate positive results from that work. Therefore, you need to be able to delay gratification to keep working on changing your habits. You will eventually see the results of this work and get the gratification of changing your habits. 

Stress negatively affects your ability to delay gratification, meaning that stress will make it harder to change your habits. The more stressed you are, the harder it is to control impulses and the easier it is to slip up. So, sticking to your new habits requires you to focus on reducing stress. 

Reduce your Stress Levels

As you can see, stress makes it more difficult to change your habits. So, to pick up healthy new habits, you need to do all you can to minimise stress. What makes this tricky is that many of the best ways to help reduce stress involve forming new habits. However, the more you can reduce your stress, the easier it is to change other habits. It leads to a positive spiral. 

So here are some of the best ways to reduce stress:

• Physical activity, whether it is walking, running or playing sports with a friend

• Eating a balanced diet with plenty of fruit and vegetables

• Practising self-care and being kind to yourself

• Journalling

• Lowering caffeine and alcohol intake

• Learning to say no

• Talking to a therapist

• Cuddle

• Spend time with a pet

Some of these habits will be easier to pick up for you than others. So if you can start practising the easier habits, the new habits will get easier to adopt. 

Tweak the Habits You Have

One of the most powerful ways that you can change your habits, according to Steve Bartlett, is by tweaking your habits. Instead of trying to give up a habit you’ve had for years, it is easier to tweak a habit. That way, it will still be associated with the dopamine reward system in your head. It is easier to change habits than it is to create a new habit from scratch or give something up.

For example, when it comes to alcohol, you probably already have ingrained alcohol-based rituals and habits. For instance, you might have a beer every evening, a nightcap before bed, or a cocktail after work. A great way to cut down on alcohol is, instead of trying to cut this habit out, substitute your alcoholic drink for an alcohol-free beverage. 

If you have a gin and tonic every Friday evening after work, start using an alcohol-free gin instead (such as Atopia Spiced Citrus). Use the same glass, the same garnishes and the same tonic water too. This way, you will much more effectively lower your alcohol intake. Your brain will not feel like you are avoiding or losing something, so you will not miss out on or change any part of your routine. Instead, you will get the same dopamine reward but without the unhealthy habit of alcohol. 

Tweak Your Drinking Habits with the JOMO Club

If you want to change your drinking habits and start exploring the world of alcohol-free drinks, the JOMO Club is a great place to start. With a JOMO alcohol-free subscription, you will regularly receive a box filled to the brim with delicious alcohol-free goodies delivered directly to your front door. 

Each alcohol-free hamper is mindfully curated, top quality and ethically made products. These products come from small, individual companies and are made with passion and expertise. 

Each alcohol-free subscription box includes one full-sized alcohol-free spirit, paired mixers, garnishes and recipes to make delicious alcohol-free cocktails. You will also receive a range of ready-to-drink alcohol-free beverages and delicious snacks. On top of this, you will get a glossy magazine with everything you need to know about your new alcohol-free goodies. With JOMO, you can discover your new favourite alcohol-free tipples. 

If you have a specific drink you’d like to replace, check out the JOMO bottle store to buy the alcohol-free spirits, mixers and beverages that will help you to change your habits more easily. Here is to finding the Joy Of Missing Out (JOMO)