15 Ways to Kick Bad Habits in Ramadhan
Few things are more demanding than eliminating bad habits, since they are part of our daily routines and personality. It takes days of patience and practice to break old habits.
However, the good news is, Ramadan offers a perfect and natural environment for moral training. Interestingly, researches from “positive psychology” (scientific study of successful people) have repeatedly shown it takes 30 days to kick a bad habit and develop a new one.
In addition to the physical discipline in the 30-day boot camp of Ramadan, the increased spiritual exercise and connection with Allah, can transform your habits for life.
Try these proven techniques for a successful positive change in your habits (during Ramadan and beyond!):
- Acknowledge and identify your bad habits: First step is to admit you need to change. If you are in a state of denial, you won’t recognize that you have a bad habit to change.
- Pick a habit for 30 days: Prioritize your bad habits and focus on one for 30 days. Take a 30-day trial to re-condition your habits. If you are committed to changing at least one habit every month, you will see remarkable results, Insha’Allah.
- Strategize: Look at all the things that might prevent you from breaking your habit and try and find a way around them, for example if you want to get up for Fajr, then look at the things that will prevent you from waking up, e.g. switching off your alarm clock and going back to sleep , for that you can put your clock away from you so that you will have to get out of bed to turn it off.
- Remember, Allah loves those who commit mistakes and repent: Prophet Muhammad said: “By Him in Whose Hand is my life, if you were not to commit sin, Allah would sweep you out of existence and He would replace (you by) those people who would commit sin and seek forgiveness from Allah, and He would have pardoned them.”
- Intention and plan to change: “If you fail to plan, you plan to fail.” A healthy process of change in character requires a gradual pace, which entails planning. Develop concrete milestones to measure your progress.
- Replace a bad habit with a good one: Completely eliminating a habit is more challenging than replacing it with a more productive habit. Moreover, it’s crucial to replace the lost natural needs, such as the need to socialize and to be entertained with something healthy.For instance, it’s easier to replace or balance your addiction to TV with a physical workout or reading, than to suddenly remove the TV from your life. Interestingly, Prophet Muhammad (saww), the greatest ‘psychologist’ of humanity, illustrated this principle in these words: “Fear Allah wherever you may be; follow up an evil deed with a good one which will wipe (the former) out, and behave good-naturedly towards people.”
- Change your environment: Resist the negative peer pressure by finding a better company of friends. Collective action to change is very powerful. Prophet Muhammad (Sallalaahu alaihi wa Aalihi wa Sallam) explained this peer pressure effect with this analogy:“A good friend and a bad friend are like a perfume-seller and a blacksmith: The perfume-seller might give you some perfume as a gift, or you might buy some from him, or at least you might smell its fragrance. As for the blacksmith, he might singe your clothes, and at the very least you will breathe in the fumes of the furnace.”
- Exercise (physical and spiritual): A habit of regular physical exercise is obviously important for lasting weight loss. But you may not realize that exercise helps in eliminating a number of bad habits. For example, among smokers who become competitive runners, for example, over 80% give up smoking.Moreover, exercising your will power (struggle to fight temptations) for 30 days helps you kick all kinds of bad habits and form new good ones. Willpower is like a muscle; the more you exercise it, the more you strengthen it.
- Think of yourself as a changed, different, new person: This simple psychological shift in your thinking about your own image can do wonders. Tell yourself, “I can’t continue this ill-behaviour. I am better than that. I am stronger. I am wiser.”
- Reward success: The most fundamental law in all of psychology is the “law of effect.” It simply states that actions followed by rewards are strengthened and likely to recur. Unfortunately, studies show that people rarely use this technique when trying to change personal habits.Setting up formal or informal rewards for success greatly increases your chances of transforming bad habits into good ones, and is far more effective than punishing yourself for bad habits or setbacks. As Muslims we should also remember that the ultimate reward is Allah’s Pleasure and Paradise in the Hereafter.
- Tell someone about your effort to change if it helps: He or she may keep you on track.
- Resolve to continue on and follow up: Giving up bad habits or learning good habits requires regular maintenance and determination. It is a long, ongoing process, also known as “Tazkiyyah” in Islamic terminology. It’s more difficult than the first few steps of change. “How many times have I dieted, for example, only to gain the weight back?”
- Remind yourself of death and hereafter often: “Remember often death: the terminator (or destroyer) of all the pleasures ,” the Prophet once stated.
- Develop a relapse strategy: How do you ensure not to return to your bad habit you are trying to change? Some people donate money to a good cause every time they return to sinning or a bad habit. This reminds them of the ‘cost’ of going back to old bad habits. Others try physically demanding acts to deter them from reverting to old ways.
- Ask Allah for help: Last but not least, make Asking for Allah’s Help an integral part of the overall change process. Ask for Allah’s Help before, during and after every attempt at kicking a bad habit. Do so sincerely, even begging and crying, like a child does when he or she really wants something. Allah is Ever-Willing to Help and to Respond to our needs, but it is us who must take the first step towards Him.“And whosoever is conscious of Allah and keeps his duty to Him, He (Allah) will make a way for him to get out (from) every (difficulty), and He will provide him from (sources) he could never imagine.” [Quran 65:2-3]
A few extra tips:
- Start with small easy goals and then target the more difficult ones.
- If the goals are too big, try and break them down and do a part every month.
- These tips can also be used to inculcate good habits.