Don’t Fall Back Into Bad Patterns

As the seasons shift and fall approaches, it’s a natural time for reflection. Over this year, we’ve all grown. We’ve faced challenges and celebrated wins, both big and small. But with growth often comes temptation—the temptation to slide back into what’s familiar.

Sometimes, when life gets hard, we find ourselves retreating to what we know. And let’s be honest,

what we know isn’t always what’s best for us. For me, I’ve noticed that when communication gets tough, I shut down instead of pushing through. Or when work feels overwhelming, I freeze and avoid instead of moving one step forward. Maybe for you it’s procrastination, unhealthy coping mechanisms, or relationships that don’t serve your growth.

The truth is this: we all have a choice. We can level up, or we can fall back into old patterns. Let’s choose to move forward.

Ways to Avoid Falling Back Into Old Patterns

1. 

Pause and Reflect

Self-awareness is the first step. Take time to notice when you’re being triggered to slip into old ways. Ask yourself: What am I feeling right now? Why am I tempted to respond this way?

2. 

Set Clear Intentions

Decide in advance who you want to be and how you want to show up. Write down your values and revisit them when you feel pulled backward. Intentions keep you grounded when emotions get heavy.

3. 

Break It Down

When overwhelm hits, avoid the freeze response by breaking big tasks into smaller, manageable steps. Progress—even in tiny steps—builds momentum.

4. 

Replace, Don’t Just Remove

It’s not enough to stop a bad habit; you need to replace it with something positive. For example, instead of shutting down communication, practice writing your thoughts before speaking them. Instead of procrastinating, set a timer and work for just 15 minutes.

5. 

Check Your Triggers

Old habits often hide behind familiar triggers—stress, fatigue, certain people, or environments. Identifying those triggers helps you prepare healthier responses.

What Support Looks Like

No one changes alone. Support is a key ingredient in breaking cycles and staying consistent. Here’s what it can look like:

• Accountability Partners: A trusted friend, coworker, or mentor who will lovingly call you out when they notice old patterns resurfacing.

• Professional Guidance: Therapy, coaching, or support groups can help you unpack the “why” behind the habit and build stronger coping skills.

• Community: Surround yourself with people who are committed to growth. The energy of those striving to do better will fuel your journey.

• Safe Spaces: Having people and places where you can be honest about your struggles makes it easier to keep moving forward without shame.

• Spiritual Grounding: Prayer, meditation, journaling, or scripture can serve as daily reminders to keep pressing forward.

Final Thoughts

As the leaves change this fall, let’s remember that growth is a choice we make daily. Old habits may feel comfortable, but they often keep us stuck. New patterns may feel uncomfortable at first, but they lead us closer to the lives we truly want.

This season, don’t fall back. Instead, fall forward into better habits, healthier patterns, and the version of yourself that you’ve been working so hard to become.