Habit technique · Monitoring & feedback · Part of your days

Vigilant monitoring

Level: Intermediate · Free — no account needed to read

In a high-risk moment for a strong unwanted habit, actively watch for it and tell yourself “don’t do it”.

Why it may help

Strong habits are triggered automatically; heightened attention in the specific moment gives your deliberate control a chance to step in.

When to use it

• A strong unwanted habit in a known moment
• While you’re also changing the environment

How to apply it

1. Know the moments when the habit strikes.
2. As one approaches, tell yourself clearly “don’t do it”.
3. Watch closely for the first movement toward the habit.
4. Have an alternative ready.

An example

As Sam sat down after work — his usual snacking moment — he told himself “not now” and watched for the reach.

The common mistake

Relying on vigilance all day — it’s effortful and best kept for specific moments.

Practise it

Name the one moment this week where you’ll use vigilant monitoring.

What the evidence says

Emerging: Early or small studies look promising. Worth testing on yourself; too soon to rely on.

Diary studies found vigilant monitoring was the strategy most associated with controlling strong habits in daily life. The evidence comes mainly from one research programme.

Sources

• Quinn, Pascoe, Wood & Neal (2010). Can’t Control Yourself? Monitor Those Bad Habits. Personality and Social Psychology Bulletin. doi:10.1177/0146167209360665