9 Habits to Quit Now

9 Habits to Quit Now

We all have habits holding us back. Whether hitting snooze constantly, skipping healthy breakfasts, or overindulging screen time late into the night, our daily routines often sabotage living fuller lives. The good news? With focused awareness and practical techniques, quitting patterns that no longer serve our highest good is possible. By intentionally releasing negatives like procrastination, self-doubt, and busyness, we cultivate positives like productivity, confidence, and nourishing connections instead.

This article spotlights nine specific habits worth quitting without delay, alongside actionable advice to start you on a positive growth and change pathway. The suggested shifts range from minor tweaks fetching big rewards, like establishing consistent wake times, to broader lifestyle transformations around boundaries and mindset management. While adopting new behaviors feels uncomfortable initially, envisioning the benefits ahead fuels motivation.

1. Stop Hitting the Snooze Button

We’ve all been guilty of slamming down on our alarms in the morning only to drift back off to sleep. But consistently hitting the snooze button can leave you feeling groggier and undermine productivity. That’s because short bouts of interrupted sleep prevent us from getting the quality rest required to function optimally the next day.

Instead, try going to bed a little earlier and waking up consistently, even on weekends. Place your alarm clock far enough away that you must get out of bed to turn it off. Once you quit sleeping in the mornings, you’ll find it easier to feel alert and tackle your day right from the start.

2. Quit Skipping Breakfast

When life gets hectic, breakfast often falls by the wayside. However, skipping the morning meal can slow your metabolism, undermine concentration levels, and increase weight gain. Moreover, breakfast helps stabilize blood sugar levels, so you won’t be tempted to reach for that mid-morning donut.

Stock your kitchen with easy grab-and-go options like Greek yogurt with berries and nuts, hard-boiled eggs, or homemade protein smoothies you can quickly prep in a blender. Taking time on the weekends to batch-cook breakfast muffins or burritos to microwave during busy weeks makes it easier to fuel up in the AM.

3. Stop Procrastinating Important Tasks

Putting off things we need to do often stems from the common psychological tendencies to avoid pain and seek pleasure. We put off starting complex, trying, or anxiety-producing tasks because doing them may cause discomfort or stress. And we’d instead continue enjoying what we’re currently doing than begin tackling the thing we’ve been postponing.

But continually pushing things onto the back burner can negatively impact your work, finances, and peace of mind when obligations pile up unrestrained. Tactics like time blocking, accountability partners, and focusing on taking the next step can all help stop wasteful procrastination. Eliminating this demotivating habit leads to feeling more in control and less overwhelmed.

4. Quit Comparing Yourself to Others

Social media has enabled us to compare our lives, appearances, homes, and accomplishments to others. But continually scrolling through the highlight reels of other people’s experiences fuels feelings of inadequacy and erodes self-confidence. The truth is that no one’s life is picture-perfect, no matter how beautiful their Instagram feed is.

If you make comparisons that undermine your self-worth, close out of social media. Intentionally shift focus onto gratitude for what makes your life uniquely great. Keep a positivity journal detailing recent wins, acts of self-care, and all that’s right in your world. Once you kick the comparison habit, rediscovering genuine contentment gets easier.

5. Stop Overthinking Everything

Chronic overthinking is the tendency to analyze situations well beyond constructive evaluation endlessly. We replay past conversations, search for hidden meanings, second-guess simple decisions out of exaggerated concern, and spiral into worst-case scenarios. When left unchecked, overthinking fuels unnecessary stress, and actual problem-solving stagnates.

Build more mindful response skills by regularly applying techniques like meditation, deep breathing, and journaling worries before bed. If you notice overthinking occurring, intentionally pause and redirect attention to sensory details happening around you at that moment to calm inner turbulence. Eliminating over-analysis fosters greater productivity and inner stillness.

6. Quit Checking Emails Continuously

Modern work culture expects continual availability and quick response times. But our brains aren’t wired to efficiently switch contexts between complex tasks when distracted by constant notifications pulling focus. Checking email throughout the day decreases productivity and creativity despite good intentions to “stay on top of” incoming messages.

Establish set times in the morning, after lunch, and late afternoon to batch-check emails instead. Disable distracting notifications and schedule necessary communications during designated work blocks without constant disruption. Protecting sustained periods of uninterrupted time to engage in meaningful work profoundly reduces stress and boosts motivation overall.

7. Stop Saying Yes to Everything

Agreeing to extras out of guilt or a desire to please often overbooks schedules past the point of comfort. Our mental bandwidth for engagement suffers by racing between activities without margin. Quality interactions are exchanged for quantity, and the emotional resources needed for existing priorities are depleted.

Before automatically saying yes, pause first. Consider current obligations and how additional commitments may realistically impact your overall well-being. Politely explaining that you need to check your calendar or think it over is acceptable. Sheltering purposeful free spaces, among other obligations, better allows you to be present where it matters most.

8. Quit Staying Up Too Late

Binge-watching shows into the wee hours of the night has become a common pastime. However, research confirms that losing adequate sleep negatively affects focus, memory, mood, and immunity the next day. Skimping on sufficient rest impairs cognitive function, similar to intoxication, and is proven to increase the risk of accidents and lower productivity.

Establish a consistent sleep routine that allows for 7-8 hours nightly, the amount most adults require to feel restored. Make bedrooms darker and more relaxed, and remove screens that emit sleep-disrupting blue light. Reading calming books instead of watching intense shows has also proven helpful for falling asleep faster. Protecting your sleep is essential for both physical and mental health.

9. Stop Neglecting Your Relationships

When life speeds up and schedules fill, failing to nurture connections causes them to wither slowly. We assume friends and family know the ongoing love implicitly without intentional expression through standard check-ins. But self-focused busyness blindsides us over time regarding how tenuous links have grown.

Protect your most significant relationships by establishing reasonable contact. Send occasional social media messages, create space for relaxed catch-up calls, and share lighthearted updates via text when you think of them. Regularly penciling in substantive face time also provides a nurturing connection that texting lacks. Appreciating loved ones through word and deed prevents regret over letting bonds gradually fade.

Forming or breaking habits inevitably requires change, which is often uncomfortable initially. But staying aware of behaviors that hold you back paired with purposeful action towards positive growth helps shape a life aligned with your deepest values.

Samantha’s Case Study: Breaking Bad Habits

Samantha was feeling overwhelmed and unsatisfied with her life. Though only in her mid-30s, she struggled daily with low energy, lack of focus at work, and feeling disconnected from loved ones. Samantha knew several ingrained habits contributed to her malaise but wasn’t sure how to improve.

Samantha started studying the detrimental patterns in her life. For example, she constantly hit snooze on her alarm, often skipped breakfast to check emails, and stayed up late watching TV. Samantha also noticed how often she automatically said yes to social commitments without considering her bandwidth.

Inspired to make changes, Samantha created an action plan targeting three unhelpful habits to tackle first. She committed to consistently waking up after one alarm without snoozing. Samantha also planned wholesome breakfasts to enjoy mindfully before work. And she set a firm bedtime for nights to allow 7-8 hours of sleep.

Samantha posted motivational quotes on mirrors as helpful reminders to support her progress. She also told close friends about the habits she aimed to quit and establish accountability. Within the first few weeks, Samantha reported feeling more energized all day.

Over the next two months, Samantha plans to build on her initial success by minimizing distractions to focus entirely during work projects. She will also continue pushing back against the tendency to overcommit herself socially after recognizing the benefits of protected personal time instead. Samantha feels empowered by the positive changes she’s actively making.

Key Takeaways

  • Stop repeatedly pressing snooze so you feel well-rested and focused in the mornings.
  • Have healthy breakfasts prepped to avoid skips that lead to energy crashes later.
  • Tackle challenging tasks promptly versus putting them off to prevent work piles up.
  • Curb comparisons on social media undermine your confidence and gratitude for your own life.
  • Minimize overanalyzing situations excessively since it breeds needless worry.
  • Check emails in batches, not continuously, to stay absorbed in meaningful work.
  • Decline additional commitments when you’re already overbooked and overwhelmed.
  • Maintain an earlier bedtime, allowing enough restorative rest nightly.
  • Make time for nurturing connections so critical relationships don’t gradually fray.


Eliminating habits that have negative impacts allows space for more positive routines and enrichment. Each change requires self-awareness and initial discomfort but manifests tangible benefits over time, including improved productivity, health, and overall well-being. Decide which unwelcome pattern to tackle first and lean on the supportive resources around you while working on quitting and cultivating better habits instead. Incremental progress ultimately shapes your days to align with cherished priorities.