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Let’s be honest. Motherhood is a beautiful, chaotic, love-soaked whirlwind. But amidst the cuddles and the carpools, those little (or not-so-little) habits can creep in and start to steal our peace. Maybe it’s scrolling mindlessly through social media when you could be present with your little ones.
Perhaps it’s that pile of laundry that mysteriously multiplies in the corner. Or maybe you started picking your nails or popping your zits that take you back to your awkward teenage years.
Or maybe, just maybe, it’s leaving those dinner dishes to greet you in all their crusty glory in the morning (guilty!).
We all have those habits we’d love to kick to the curb, right? The ones that leave us feeling a little less in control, a little more frazzled, and a whole lot like we’re running on fumes.
Well, friend, guess what? You don’t have to live with those pesky patterns.
This week, we’re taking charge with a 7-Day Habit Breaking Challenge!
Yep, just seven days to start making a real shift. It might sound short, but it’s the perfect amount of time to build momentum, experiment with strategies, and see tangible results. Think of it as a mini-reset button for your daily routine.
Why Just 7 Days?
- It’s Manageable: A week feels less daunting than a month-long overhaul.
- It Builds Momentum: Small wins in the first week can fuel your motivation for longer-term change.
- It Allows for Experimentation: You can try different techniques and see what works best for you without feeling overwhelmed.
- It’s a Great Way to Test the Waters: Not sure if you can completely ditch that late-night sugar craving? Seven days will give you a good indication!
Important Note: Keep in mind that breaking a bad habit isn’t an overnight thing. It can take anywhere from 21 days to a year to fully break free. So, think of this challenge as the starting point of your journey!
Repeating this challenge weekly will help increase your chances of success until you feel you’ve totally broken free of the habit.
Step 1: Pick Your Habit
No need to go full Marie Kondo on your life. Just choose one habit you’re ready to say “bye, Felicia” to. Here are a few mom-life favs:
- Leaving laundry in the washer until it smells like regret
- Scrolling TikTok until your eyes bleed
- Saying “yes” when you really mean “I’d rather lick a dirty diaper”
- Forgetting to drink water until bedtime, then guzzling like a camel
Step 2: Print Your Free 7-Day Challenge Sheet
Because we love a good printable, right? Print it. Tape it to your fridge. Post it in your stories. Brag about your progress. You deserve the gold star.
Ready to Break Free? Here’s How It Works:
DAY 1: Identify Your Target Habit and Your “Why”: Be specific! Instead of “be more organized,” try “put away laundry within one hour of washing it.” Choose ONE habit to focus on for this week. Trying to tackle too many at once can lead to overwhelm and discouragement. Connecting with your “why” will provide motivation and direction. Ask yourself: How will breaking this habit positively impact my life? Write it down! This will be your motivation when things get tough.
DAY 2: Observe Your Triggers Today: Awareness is key. Whether it’s stress, boredom, or a specific environment, becoming aware of what triggers your bad habit is key to breaking the cycle. Keep a simple log (you can use the free printable I’ve created for you!) to track when you feel the urge and what’s happening around you.
DAY 3: Plan a Replacement Habit: Don’t just try to stop the old habit. Choose a positive habit you can use to replace the bad one when you feel the urge. This will help you build a healthier routine. For example, if you usually reach for your phone when you’re stressed, try taking a few deep breaths or listening to calming music instead.
DAY 4: Make It Inconvenient: Small changes to your environment can reduce temptation and make the habit less appealing. If you want to cut down on snacking, keep unhealthy snacks out of sight or don’t buy them at all.
DAY 5: Use Positive Reinforcement: Each successful day, reward yourself with a small positive reinforcement, like a compliment or a small treat. It could be as simple as acknowledging your progress and feeling proud of yourself!
DAY 6: Practice Self-Compassion: There will be slip-ups. It’s okay! Don’t let one mistake derail your entire week. Be gentle with yourself. Our progress is rarely perfect. Reflect on what triggered the slip, and refocus on your goal.
DAY 7: Reflect and Plan Ahead: At the end of each day, take note of the biggest challenges you had to make it through. Reflecting on these challenges will help you stay strong in the coming days. At the end of the seven days, take some time to reflect on your overall experience. What worked well? What was challenging? What adjustments do you need to make moving forward?
Ready to Get Started? Grab Your FREE Habit Breaking Tracker!
To help you on your habit-breaking journey, I’ve created a simple and effective 7-Day Habit Breaking Tracker! This printable will allow you to clearly define your habit, track your daily progress, and jot down your reflections.
Final Thoughts
Breaking habits isn’t about perfection—it’s about progress. So whether you make it through all 7 days like a rockstar or stumble through with sticky notes and coffee, you’re doing something good for YOU. And that matters.
Don’t forget to tag me on IG @onetopknotmama if you post your printable—I love seeing y’all crushing goals in messy buns and stretchy pants. 💪
P.S. Want more challenges, printables, or mom-life survival guides? Subscribe to the newsletter and never miss out on the fun (or the freebies).
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