We've covered habit building in a number of episodes but this week I wanted to discuss how to break the bad habits that are no longer serving you. One of my most asked questions is "Cass, how did you quit smoking for good?" In this episode I break down my own experience and give you 7 tips that you can apply to any habit that you feel is holding you back from reaching your goals. Let me know if you found this episode helpful - my DMs are always open! Love always, Cass x (00:05) I’m back from Paris! Thank you for last week’s feedback (01:43) Intro - Can we create new habits while breaking old ones? (02:06) My smoking backstory (05:00) In order to change our habits, we need to understand habit cycles (09:10) Stress levels and our dopamine systems  (14:10) Habit replacement (16:30) It’s okay to do it in stages, it’s okay to do it cold turkey. Just start (19:10) Can you be a smoker and a long distance runner? (21:14) You can change your behavioural patterns at anytime - they are not your identity (30:40) How stress impacted romantic relationships (33:00) Distract yourself during urges or cravings (33:13) Reward yourself for your progress (35:09) Forgive yourself for your slip ups