I have spoken before about how we can fear change and the reasons behind that – it’s not laziness, I promise! Take a look at this blog I wrote about it. Similarly, there are reasons as to why habits become ruts that we find hard to escape.

• Neuroplasticity. Our brains are wired to seek efficiency and habits become ingrained neural pathways. This reduces the need for conscious thought, which is great for everyday tasks, but can become a trap when we no longer need the habits.
• Comfort zone. Testing our comfort zone is something we all have experience of. The familiar routines we develop, even unhelpful ones, offer a sense of security. Stepping outside this zone feels risky, even though stagnation is the real danger.
• No awareness. We’re busy people and often autopilot through our days, mindlessly repeating patterns without questioning their effectiveness. Recognising these unproductive habits is the first action towards change.

The most important step in recalibrating and reducing the overwhelm is to stop, pause and breathe. Get off that endless merry-go-round. But is it as easy as that? One of the most important tools you can have in your self-care kit is knowing how and when to breathe. It forces you to stop, lets you focus on your breath and can quell the fear of rising panic, anxiety and stress.
There are lots of breathing exercises online, but start with something as simple as three slow breaths in and out. It instantly calms your racing mind. And it makes you stop before you react in a way that could be harmful to you or be taken in the wrong way by others.
The power of recalibration
Managing to reset, recalibrate and break habits is powerful.

• Brings a fresh perspective. Stepping back from ingrained routines allows us to see them objectively and identify areas for improvement.
• Allows intentional choices. Recalibration empowers us to consciously choose habits that align with our goals and values, taking back control of our lives and getting rid of draining or outdated actions.
• Encourages growth and progress. When we break out of stagnant routines, we open ourselves to new experiences, knowledge and opportunities for personal development.

Now you have the tools to recalibrate and the knowledge of why you need to, here are some steps you can take to break that cycle for good.

1. Identify the cycle: reflect on your daily routines and pinpoint habits that are preventing progress. Be honest with yourself about their impact. This might not be easy but be brutal! You can ask someone who knows you well to help if you get stuck.
2. Set small goals: start with small, achievable changes. Trying to overhaul or change everything at once is overwhelming and you’re likely to lose focus or sight of what you’re trying to do. And that’s when you’re in danger of making wrong decisions.
3. Find alternatives: replace unproductive habits with healthier, more fulfilling ones. Experiment and find what works best for you. If you try and replace a habit with something that doesn’t appeal to you, you won’t be able to keep to it.
4. Seek support: share your goals with trusted friends or talk to someone like a coach. We are trained to listen without judgement and our encouragement and accountability can be invaluable.
5. Celebrate victories: acknowledge and celebrate your progress, no matter how small. This reinforces the positive changes you're making.