Overcoming Relapses: Embracing Progress Over Perfection

Core Concepts

Relapses are a normal part of the journey to break bad habits. The key is to focus on progress, not perfection, and to be kind to yourself during the process.

Abstract

The author shares their personal experience with trying to break bad habits like smoking, scrolling, and pornography. They describe the frustration and self-hatred that can come with repeated relapses, and the temptation to "start from zero" each time.
However, the author realized that despite the relapses, they were still making progress in other areas of their life, such as winning a competition and doing well in their studies. This helped them recognize that they were not a "failure" just because they relapsed, and that their identity and worth were not defined by their bad habits.
The author outlines three key steps to overcome relapses and build lasting change:

Identify the specific bad habits you want to stop and why.
Eliminate triggers and use tools to limit temptations.
Focus on winning small battles first, gradually increasing the challenge. The author suggests aiming for 30 days without the bad habit, as this can help reset the brain.

The main message is to be patient, celebrate small wins, and avoid self-punishment. Relapses are a normal part of the process, and the key is to keep moving forward with self-compassion.

Stats

"I did go to a competition and achieve 2nd place in a competition. I did great in my classes and my assignments. I don't smoke too much; I still write and study every day."
"After 30 days, most of the bad habits and addictions start to feel stupid and easy to remove."

Quotes

"It's not about how perfect your progress is, but how you manage to get back up after each and every fall."
"Even if I relapsed, I didn't become a failure; nothing changed in myself as an identity."
"If you don't love yourself, why would you spend time and patience improving something you don't love?"

Key Insights Distilled From

Relapse Once Doesn’t Mean You Start from Zero Again

by Kevin Nokia at medium.com 06-02-2024

https://medium.com/@kevinnokiawriting/relapse-once-doesnt-mean-you-start-from-zero-again-3bda90d19c01

Deeper Inquiries

How can one cultivate self-compassion and avoid self-criticism during the habit change process?

Cultivating self-compassion during the habit change process is crucial for maintaining motivation and resilience. One way to do this is by practicing mindfulness and self-awareness. By being aware of your thoughts and emotions without judgment, you can acknowledge any self-critical thoughts that arise and replace them with more compassionate and understanding ones. Additionally, practicing self-care activities such as meditation, exercise, or spending time with loved ones can help boost self-compassion. It's important to remember that setbacks are a natural part of the process, and instead of criticizing yourself for relapsing, view it as an opportunity to learn and grow.

What are some effective strategies for dealing with strong cravings or urges to relapse?

When facing strong cravings or urges to relapse, it's essential to have a plan in place to cope with these challenging moments. One effective strategy is to distract yourself by engaging in a different activity that can shift your focus away from the craving. This could be going for a walk, practicing deep breathing exercises, or calling a friend for support. Another helpful technique is to remind yourself of your reasons for wanting to change the habit and the benefits you will gain from overcoming it. Additionally, practicing mindfulness and observing the craving without acting on it can help reduce its intensity over time.

How can the principles of habit change discussed in this article be applied to other areas of personal growth and development?

The principles of habit change discussed in the article can be applied to various areas of personal growth and development by following a similar structured approach. Firstly, identifying the habit or behavior you want to change and understanding the underlying reasons for wanting to make that change is crucial. Next, finding triggers that lead to the undesired behavior and implementing strategies to eliminate or manage those triggers can be beneficial. Additionally, starting with small, achievable goals and gradually increasing the difficulty can help build momentum and confidence. Consistency, self-compassion, and perseverance are key elements in successfully changing habits and achieving personal growth in any area of life.