marzo 25, 2025 Lectura en 6 minutos
Replace Risky Habits With Empowering Choices For A Healthier Life
When you think about your daily or weekly habits, does anything stick out as particularly risky? What about something you engage in that’s accompanied by guilt or a voice in the back of your mind saying that you should probably stop?
“We don’t know how long we have to live, and we have no control over that. But we can control how we choose to live, to have a better quality of life,” shares health coach Neda Mostafavi.
It could be your eating patterns, social media habits, alcohol consumption, or something else. A powerful way to check in with your relationship to these habits might be to ask, “Where do I see myself in a year if I stop doing this?”
Perhaps you’ve tried to stop before or break a pattern, and you end up going back. If that’s you, the exciting news is that you’re here now. By reading this, you’re already taking the first action toward change.
TareaHumano Coach Neda Mostafavi shares practical, proven strategies to replace risky habits with empowering choices.
Let’s get into it.
How Habits Shape Your Whole Life
There’s a saying that states, “You are what you do every day.”
And while our goals, aspirations, and past experiences shape who we are, it’s our daily habits that inform how we show up for ourselves and others.
This includes unhelpful habits we may engage in that impact “all other areas of well-being,” coach Neda emphasizes. Research shows that unhealthy dependencies can affect everything from your sleep quality to your relationships, creating a domino effect across your life.
Risky behaviors tend to be driven by control and “a way of facing challenges,” as Mostafavi notes. But what feels like taking control (reaching for alcohol or cigarettes to manage stress, for example) is actually giving away your power. While it’s tempting and often easier to block out these feelings with a risky habit, the real work awaits you.
Whether it’s having a drink for courage before a big life event or engaging in something as an escape from the stresses of day-to-day life, what lies beneath is deeper: feelings, emotions, or situations that are difficult to feel, process, or work through.
Your future self is watching
Try this powerful exercise Mostafavi uses with clients: Picture yourself one year from now, free from a current dependency or toxic habit. What’s different?
- Your energy levels
- Your confidence
- Your relationships
- Your bank account
- Your self-respect
The real impact isn’t just about preventing health problems or saving money (though great benefits!); it’s about creating mental and emotional space for something better.
How would you be? What sort of person would you become? How would your life be different?
As Mostafavi puts it, “Why not work on something we can choose and make better?”
How To Build Your Success Blueprint
A plan can mean the difference between wishful thinking and actual transformation. To make change stick, try Coach Neda’s proven approach:
- Set a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound)
- Break it into bite-sized pieces
- Rate your confidence level (1-10)
- Identify what would boost that number
Consejo profesional: “I let them pick – this increases the likelihood of hitting that goal – they own it and are more accountable,” Mostafavi explains. In other words, don’t repeat the goal an influencer says you should have. Pick one for yourself. Let it come from the heart.
Ownership allows you to choose your path where:
- Motivation increases
- Follow-through doubles
- Resistance decreases
- Confidence grows
Your support system matters
Research shows people with strong support networks are 3x more likely to succeed in breaking dependencies. This is why Coach Neda emphasizes “accountability partners” as crucial.
Your success team might include the following:
- A wellness coach
- Trusted friends
- Family members
- Support groups
Most importantly, the journey is about progress, not perfection.
For Coach Neda, this process “shows how ready you are and how you can move toward action.”
How To Use Tools To Help With Your Transformation
Studies show that successful habit change requires having 2 to 3 go-to replacement behaviors. Having powerful alternatives ready isn’t just helpful — it’s essential.
A main driver for getting involved in risky habits is because you’re not effectively dealing with the thing (the fear, anxiety, or problem). Move through this, and you’ll have a much easier job getting rid of the habit for the long term.
It’s a positive upward spiral. And with this comes compassion and sympathy for your journey.
Consider this action plan for reducing your usage or reliance on a current negative habit.
Environment matters
“Put limitations,” Mostafavi advises. “Don’t keep those substances at home.” Smart environmental design doubles your chances of success:
- Remove easy access
- Create healthy zones
- Stock better alternatives
- Plan ahead for triggers
How to deal with habits in the moment
When cravings hit, try Mostafavi’s top techniques:
The 4-7-8 Breath Method
“Focus on breathing, breathe through your belly,” Mostafavi explains:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
Research shows this technique reduces stress hormones within minutes.
EFT Tapping
“Emotional Freedom Technique works with points in the body connected to your organs,” shares Mostafavi. This ancient practice:
- Reduces cravings
- Calms anxiety
- Builds emotional resilience
Use power moves
Replace old habits with:
- Quick walks
- Meditation moments
- Journaling
- Calling a friend
How to build your confidence
“Begin to build up your self-esteem,” Mostafavi emphasizes. Try:
- Daily affirmations
- Progress tracking
- Celebrating small wins
- Writing pros/cons lists
Remember: Every time you choose a healthy alternative, you’re rewiring your brain for success.
Conclusión
Here’s your plan to apply these learnings from knowledge to action.
Today:
- Rate your confidence (1-10)
- Choose one replacement habit
- Remove one trigger from your environment
Tomorrow
- Practice 4-7-8 breathing three times
- Text your accountability partner
- Track your wins (no matter how small)
Focus on one action at a time, one day at a time. You don’t need to think ahead or have some grand plan for a new life. Just focus on the here and now and make mindful decisions each hour.
Of course, there are going to be challenges. Motivation dips, consistency struggles, relapses, gaps in your support system.
These are all completely normal.
Just pick yourself up, identify what happened, and move on from there in your desired direction.
Every expert started as a beginner. Your journey begins with one small choice right now.
So, you’ve got the roadmap. You’ve got the tools. Most importantly, you’ve got the power to make this change happen. As Mostafavi reminds us, “We can control how we choose to live, to have a better quality of life.”
Every time you choose a healthier option, you’re not just avoiding something negative — you’re actively building a better life.
Ready to take the first step?
Connect with experts like Neda Mostafavi on TaskHuman for personalized guidance and support. Your future self will thank you for the choice you make today.
Because here’s the truth: You don’t have to do this alone, and you’re already stronger than you think.
