Research suggests it can take about two months to establish a new habit, whereas breaking a habit can be a long, tedious process.

Identify a habit you want to break, then ask yourself what healthy habit you can build instead. Here are some ideas to get you started:

BAD HABIT
You’re tempted by sugary office snacks.

HEALTHY HABIT
Try herbal tea or a square of dark chocolate instead—Lindt and Lake Champlain have single-serve pieces for less than 100 calories (available at the Massachusetts General Hospital gift shop).


BAD HABIT
You skip breakfast.

HEALTHY HABIT
The night before, prep an easy breakfast you’re excited about.


 BAD HABIT
You drink soda.

HEALTHY HABIT
Try flavored seltzer or soda water + a splash of 100% fruit juice for a refreshing bubbly drink with less sugar.


 BAD HABIT 
You drink coffee in the afternoon.

HEALTHY HABIT
Drinking coffee late can disrupt your sleep. Try green tea, which has much less caffeine and contains powerful antioxidants.