Real health isn’t just about what you add—it’s what you release

For so many of us, the desire to be healthy goes well beyond following the latest diet trends or buying fancy workout gear. Instead, it’s a heartfelt commitment to living fully and feeling our best—both inside and out.

Maybe you’ve tried countless health plans or set big fitness goals that never seemed to stick. If so, you’re certainly not alone. I’ve been there, too, struggling to figure out which “healthy habits” were genuine and which were just clever marketing.

But what if achieving a healthy lifestyle isn’t solely about “doing more,” but also about letting go of harmful habits that sabotage our wellness?

Through my studies in psychology and my personal journey with Buddhism, I’ve found that releasing what doesn’t serve us can be just as transformative—if not more—than adding new behaviors.

In this article, we’ll explore specific habits to part ways with if you’re truly serious about health. I’ll share a simple, step-by-step approach grounded in the Buddhist concept of non-attachment to help you break free from what’s holding you back and step confidently into a healthier lifestyle.

Step 1: Recognize the Power of Habit Loops

One of the first things you learn in both psychology and mindfulness is the concept of habit loops. These loops are sequences of cue-routine-reward that keep us stuck in familiar patterns—even when they’re not healthy.

• Cue: A trigger or situation that causes you to act. For example, feeling bored at your desk might cue you to open a social media app.

• Routine: The action you take in response to the cue—scrolling for 10 minutes on your phone.

• Reward: The payoff. Perhaps you get a quick dopamine hit of novelty or excitement.

I’ve found that many unhealthy habits, like mindless eating or constant scrolling, form from these subconscious loops.

Before you can say goodbye to toxic behaviors—be it binge-watching instead of working out or reaching for a candy bar when stressed—start by identifying the triggers and payoffs that keep these habits alive.

Look at your daily routine and notice moments of autopilot. Awareness is the first step to breaking free.

Step 2: Assess Which Habits Truly Don’t Serve You

Once you see your habit loops, it’s time to figure out which ones actively harm your well-being. There’s no need to vilify every indulgence; moderation can be healthy. But if a habit consistently compromises your physical or mental health, it’s likely time to let go.

Here are some classic examples:

• Constant multitasking: Switching between tasks rapidly can leave you mentally drained and less productive overall.

• Overindulging in sugar: It’s one of the most common culprits behind energy spikes and crashes, not to mention its link to chronic illnesses.

• Negative self-talk: Telling yourself, “I’ll never be fit,” or “I’m too lazy,” can create a self-fulfilling prophecy, making it harder to adopt healthier habits.

• Too much screen time: Mindlessly scrolling through social media or binge-watching TV can contribute to poor sleep and heightened stress.

In my experience, listing these habits out can be an eye-opening process. It forces you to be honest about the routines, big or small, that keep you from feeling your best. The question isn’t just “What do I want to give up?”—it’s “What is no longer serving my higher purpose?”

Step 3: Apply the Principle of Non-Attachment

Buddhism teaches the powerful concept of non-attachment, which means learning to release our grip on cravings, expectations, or routines that cause suffering.

When we cling to habits—especially unhealthy ones—we’re often really holding on to the comfort or familiarity they bring. Stepping away from these patterns is essentially an act of liberation.

• Acknowledge the craving: Let’s say you crave a nightly bowl of ice cream that leads to stomachaches. Non-attachment doesn’t require you to condemn the ice cream or beat yourself up—it invites you to notice the craving plainly. “Yes, there is a desire here.”

• Witness without judgment: Instead of labeling yourself as “weak” or “undisciplined,” practice gentle self-observation. “I see this craving coming up because I’m seeking comfort after a stressful day.”

• Decide not to feed the pattern: From this place of calm observation, you can choose a different action: drink herbal tea, read a book, or journal your feelings. The habit weakens when it’s not constantly reinforced.

The key is to remember that you’re not giving up anything essential—rather, you’re freeing yourself from needless attachments that don’t align with your vision of health and well-being.

Step 4: Replace Unhealthy Habits with Aligned Alternatives

Letting go of a habit often means there’s now a gap in your daily routine—an open space that can either be refilled by the old behavior or by something more beneficial. That’s why I always recommend having a ready-to-go substitute that’s healthier and more in line with your goals.

• If you’re giving up late-night snacking, fill the time with a soothing bedtime ritual, like a gentle stretching session or a guided meditation.

• If you’re cutting back on scrolling through social media, replace that habit with reading a few pages of an inspiring book or taking a short mindful walk.

• If you’re stepping away from negative self-talk, try writing down three achievements or positive traits each morning to shift your mindset.

This replacement strategy taps into the same cue-routine-reward loop in your brain—except now, the “routine” is supportive of your overall well-being.

Step 5: Practice Consistency and Self-Compassion

Changing habits is never an overnight process. From a psychological standpoint, it can take anywhere from a few weeks to several months to truly rewrite a habit loop. Here’s where compassion must meet consistency.

• Set realistic goals: If you currently drink several sugary beverages a day, resolve to reduce that by one or two, rather than quitting cold turkey.

• Create micro-commitments: Try five minutes of mindful movement first thing in the morning rather than an hour-long workout if you’re new to exercising.

• Celebrate small wins: Every time you resist the urge to slip back into an unhealthy habit—or when you notice your new routine is sticking—acknowledge your progress. It’s crucial to positively reinforce these triumphs.

• Forgive slip-ups: If you have a rough day and revert to old ways, see it as a temporary setback rather than a permanent failure. Remind yourself that growth isn’t linear—it’s a winding path that often includes stumbling. Keep going.

In my own life, I used to struggle with late-night snacking. It took me months to replace that habit with evening tea time and journaling. But once I allowed myself to show up consistently—even if not perfectly—I found the shift much easier to maintain.

Step 6: Cultivate Accountability and Support

Even with clear goals and a strong commitment, changing habits can feel like swimming upstream if you don’t have support. Numerous studies in psychology emphasize the power of accountability, whether through friends, family, or group settings.

• Share your goals with someone you trust. This could be a partner, a close friend, or a mentor who can check in on your progress.

• Find like-minded communities—online or locally—that share your interest in healthy living. Engaging in group challenges, such as a “30-day sugar detox,” can help you stay motivated.

• Be your own ally too. Sometimes, accountability can come in the form of self-check-ins. Regularly ask yourself: “How am I doing with my new routine? Are there obstacles I need to address?”

When I first decided to cut back on mindless social media scrolling, I installed a screen-time tracker. While not the most glamorous solution, it gave me concrete data on how much I was using my phone and helped me stay honest with myself.

Step 7: Sustain with Non-Attachment

Finally, once you start seeing results, it’s natural to become attached to the idea of “progress” itself—to get anxious about losing your momentum. But remember, non-attachment works both ways: we learn to let go not just of harmful habits, but also of the fear and worry about slipping back.

Stay rooted in the present moment. If you find yourself stressed about “What if I fail?” or “What if my healthy streak ends?” gently bring your focus back to what you can control right now—your choices, your mindset, your actions in this very moment.

By doing so, you turn healthy habits into sustainable, joyful practices rather than rigid rules.

Mindfulness Perspective 

One mindfulness exercise that has helped me and many others in breaking unhealthy attachments is the “Three-Breath Release.” It’s incredibly simple:

1. First breath: Close your eyes, inhale deeply, and silently say, “I see my thought.” Notice whatever craving or habit is tugging at you—no judgment, just awareness.

2. Second breath: Exhale gently and think, “I release my thought.” Visualize the craving, fear, or worry leaving your body with the breath.

3. Third breath: Inhale again, and as you exhale, say to yourself, “I return to the present.” Feel your feet on the ground or your body in the chair, fully arriving in the now.

This technique pulls you out of autopilot and back into conscious choice. It embodies non-attachment by giving you the space to observe the urge instead of instantly reacting to it.

Over time, such mindful moments add up, helping you gently dismantle the habit loops that no longer serve you.

Conclusion

Shifting to a healthier lifestyle isn’t merely about adding superfoods or forcing yourself into a strict fitness regimen. Sometimes the real transformation lies in identifying and releasing the habits that keep us stuck.

Through a step-by-step process—recognizing our habit loops, applying non-attachment, replacing toxic routines, and nourishing ourselves with compassion—we can create genuine, lasting change.

Remember: it’s not about perfection. Each time you notice an unhealthy pattern and consciously decide to let it go, you’re planting seeds of self-awareness that will continue to grow.

And that’s the true essence of a healthy lifestyle—one where you honor your well-being enough to release what doesn’t serve you and embrace the present moment with open arms.