Stop Letting Old Habits Control You: Master Your Mindset in Just 7 Days

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Perimenopause is often thought of as a time of physical changes, but it’s also a period of deep personal transformation. It's the perfect opportunity to reflect on the habits and attitudes that no longer serve us. As we navigate this stage of life, it’s easy to get stuck in unwanted routines or negative self-perceptions, which can diminish our happiness and well-being.

For many women, perimenopause brings unwanted habits to the surface - whether it's negative self-talk, unhealthy lifestyle choices, or emotional patterns that feel hard to break. The good news? You can take control of these habits. By focusing on one thing you don’t like about yourself and making the conscious decision to let go of what isn’t serving you, and shift your mindset toward a more fulfilling life.

Enter the Franklin Method, I came across this concept in the book "The Four-Way Path: The Indian Secret to a Life of Happiness and purpose" by Hector Garci & Francesc Miralles  (which I read during our Caravan Trip up the North Coast of NSW Australia in February 2025). I learnt this science-based, mind-body approach helps you rewire your habits through dynamic imagery, movement, and mindfulness. This method not only aids in creating positive physical changes but also supports the mental and emotional adjustments needed to break bad habits and cultivate a happier, healthier life. If you’ve been looking for a way to shift your mindset and create lasting change during perimenopause, the Franklin Method could be the tool you need.

Here's how it works...

Identify One Thing You Don’t Like About Yourself

Perimenopause can amplify negative habits, attitudes, or beliefs that have been lingering for years. One powerful way to begin transforming your life during this phase is by identifying something about yourself that you don’t like - something that has been holding you back or causing unhappiness.

Take a moment for self-reflection. Is there a habit or mindset that constantly weighs you down? Perhaps it’s negative self-talk, where you criticize yourself for not being "good enough." Or maybe it’s a pattern of procrastination, constantly putting off self-care or meaningful goals because of self-doubt. Whatever it is, pinpoint that one thing that contributes nothing positive to your life.

These were some things I struggled with most:

• Negative Self-Talk: For years, I caught yourself thinking, “I’m not good enough,” or “I don’t deserve success.” During perimenopause, hormonal changes can amplify these critical inner voices, making you feel more insecure or self-conscious than ever. If this is you. this negative self-talk holds you back from pursuing new opportunities or enjoying your accomplishments.
• Procrastination with Self-Care: I always put my needs last - whether it’s scheduling time for exercise, mindfulness practices, or even a simple break. During perimenopause, this pattern can become more pronounced as fatigue and emotional fluctuations set in. If this is you. you might put off prioritising self-care because of guilt or the belief that other responsibilities come first. Recognising this procrastination as harmful can be the first step toward creating healthier routines that support your well-being.
• Excessive Worrying: I struggled with overthinking and worrying about things out of my control, especially my future uncertainties. If this is you, you may find that this anxiety worsens, leading to sleepless nights or constant stress. Identifying this habit of excessive worrying allows you to take steps toward reducing it.
• Overeating or Emotional Eating: I used food as a way to cope with stress or emotions for years, and perimenopause may intensify these habits. Hormonal fluctuations can increase cravings or emotional triggers, leading to overeating, especially when I was feeling overwhelmed, anxious, or tired. If this is you, recognising that overeating is not serving your emotional or physical health is the first step toward changing the pattern. You can start by practicing mindful eating, paying attention to hunger cues, and finding healthier outlets for emotional stress, like journaling or gentle movement.

Why This Matters

During perimenopause, hormonal fluctuations can intensify feelings of frustration, anxiety, or self-doubt, making it even more challenging to break free from negative patterns. These shifts can make existing habits feel more overwhelming and harder to change. However, this stage of life also presents a unique opportunity for self-improvement.

By identifying one aspect of yourself that you don’t like - whether it’s a habit, attitude, or belief - you can begin the process of letting it go. This self-awareness is the first step toward personal growth and greater happiness during perimenopause. Breaking these patterns can help you create more emotional space for positivity, self-compassion, and improved well-being.

Remember: It’s not about perfection, but about making conscious choices that align with the person you want to be moving forward. This small but powerful exercise in self-reflection can spark a mindset shift that leads to lasting change.

Choose a Habit or Attitude You Want to Give Up

Now that you’ve taken time to reflect on something you don’t like about yourself, it’s time to take action. The first step toward positive change is making the conscious decision to let go of a habit or attitude that no longer serves you. Think of this as a commitment to yourself - a promise to release what is weighing you down and preventing you from experiencing greater happiness.

To make this more effective, choose one specific habit or mindset that contributes nothing positive to your life. Perhaps it’s the voice in your head that criticises your appearance or capabilities. Maybe it’s an unhealthy eating pattern you’ve developed over the years, or the habit of constantly putting things off that leaves you feeling frustrated and overwhelmed. Some common habits that surface during perimenopause include:

• Negative self-talk: Criticising yourself for not looking or feeling the way you used to, or not being "good enough."
• Unhealthy eating: Turning to comfort foods or emotional eating as a way to cope with stress, which can lead to weight gain and further frustration.
• Procrastination: Avoiding important self-care tasks or delaying projects that matter to you, leaving you feeling stuck.
• Excessive worrying: Focusing on worst-case scenarios or overthinking small things, which can increase anxiety and stress.

Pick one habit or attitude to focus on. By zeroing in on a specific behavior, you’ll have a clearer path to follow as you begin to shift your mindset.

It may feel challenging to let go of a habit you’ve held for so long, but remember that this decision marks the beginning of a transformation. Each day, as you work toward breaking this habit, you’ll be freeing yourself from its grip and moving closer to the life you truly want to live.

Reminder: It doesn’t have to be perfect right away. What matters most is that you’ve made the decision to change and are ready to take the first step toward releasing what no longer serves you.

List Small, Achievable Actions to Break the Habit

Once you've identified the habit or attitude you want to let go of, the next step is to create a personalised action plan. The key to breaking any habit is starting small - taking manageable steps that lead to lasting change. It’s not about overhauling your entire life overnight, but rather about building momentum through consistent, achievable actions. Here’s a step-by-step guide to help you break free from the habit you’ve chosen:

1. If the Habit Is Negative Self-Talk:

• Start with Positive Affirmations: Write down a few affirmations that resonate with you, such as “I am enough,” “I am strong,” or “I am deserving of love and happiness.” Every morning, repeat these affirmations to yourself in front of the mirror.
• Practice Gratitude: Keep a daily gratitude journal. Each day, write down three things you are grateful for. This shifts your focus from what you perceive as negative to the positive aspects of your life.
• Challenge Your Inner Critic: When you catch yourself engaging in negative self-talk, pause and ask, “Is this really true?” Replace the negative thought with a kinder, more realistic one.

2. If the Habit Is Unhealthy Eating:

• Plan Simple Meals: Start by planning just one healthy meal a day. It could be a nourishing breakfast, lunch, or dinner that is balanced and nutritious. Gradually build this habit until you’re making healthier choices more consistently.
• Practice Mindful Eating: Focus on your food when you eat. Turn off distractions like the TV or your phone, and savor each bite. This helps prevent overeating and allows you to enjoy your meals more fully.
• Prepare Healthy Snacks: Keep easy, nutritious snacks on hand, like fruits, nuts, or cut vegetables. This will help you avoid reaching for unhealthy options when hunger strikes.
  
  

3. If the Habit Is Procrastination:

• Break Tasks into Smaller Steps: Rather than tackling an entire project at once, break it down into small, manageable tasks. Start with just 10 minutes of work, and then take a short break. Gradually increase your focus time as you get more comfortable.
• Set Short-Term Goals: Write down a specific, short-term goal to work toward each day. Whether it’s scheduling a workout or completing a chapter of a book, achieving small goals will give you a sense of accomplishment and motivation.
• Reward Yourself: After completing a task, reward yourself with something small, like a favourite activity or a healthy treat. This helps reinforce positive behavior.

4. If the Habit Is Excessive Worrying:

• Limit Worry Time: Set aside a specific “worry time” each day, say 10–15 minutes. During that time, write down your worries. Once the time is up, let go of the thoughts and refocus on the present.
• Practice Mindfulness or Meditation: Incorporate a short meditation or breathing exercise into your daily routine. This can help calm your mind and reduce overthinking.
• Focus on What You Can Control: Instead of worrying about things outside your control, shift your energy toward actions you can take. For example, if you’re stressed about work, focus on completing one task at a time.

Why Small Steps Work

Starting small is key to breaking habits because it’s less overwhelming and sets you up for success. When you take manageable actions, you build confidence and create momentum, making it easier to stick to your plan. Small wins create a positive feedback loop, reinforcing your belief that you can change. Over time, these little actions compound into significant improvements, helping you break free from habits that no longer serve you.

Remember, every step forward - no matter how small - is progress. By focusing on these small, achievable actions, you’ll begin to see real changes in your mindset and habits, leading to greater happiness and well-being during perimenopause.

The 7-Day Challenge

For the next seven days, make a conscious effort to take action toward breaking the habit you’ve identified. Whether it’s shifting from negative self-talk to positive affirmations, replacing unhealthy eating with mindful choices, or tackling procrastination one task at a time, commit to these actions every day for one week.

Why seven days? This time frame is long enough to make a meaningful start but short enough to feel achievable. It also provides you with the opportunity to experience the positive impact of change in a relatively short period, which can inspire you to keep going.

Tracking Progress

To stay motivated and accountable, it’s important to track your progress each day. Here are a few simple methods you can use:

• Journaling: Write down your thoughts and experiences each day. Reflect on what went well, any challenges you faced, and how you feel after taking action toward your goal. This will help you stay mindful of your progress and provide a space for self-reflection.

• Habit-Tracking Apps: Use a habit-tracking app to log your daily actions. Many apps allow you to set reminders, check off tasks, and even see a visual representation of your streak. Some popular options include Habitica, Streaks, or HabitBull.

• Checklist: If you prefer something simple, create a checklist with the action steps you plan to take each day. Cross off each action as you complete it. There’s something satisfying about physically marking off your progress and seeing the visual proof of your hard work.

Celebrate the Wins

At the end of each day, take a moment to acknowledge what you’ve accomplished. Even if you didn’t have a perfect day, recognize the effort you made. This positive reinforcement is key to maintaining momentum and helps you build confidence in your ability to change.

Reward Yourself After 7 Days

If you successfully stick to your new habits for seven days, reward yourself! Treat yourself to something special - a small gift, a favorite activity, or a relaxing moment of self-care. The reward serves as a way to celebrate your success and encourages you to keep going beyond the seven-day challenge.

By committing to this 7-day challenge and tracking your progress, you’ll not only break free from habits that no longer serve you, but you’ll also build a foundation for long-term positive change.

In summary, the Franklin Method offers a powerful, science-backed approach to breaking habits and shifting attitudes that no longer serve you. By focusing on one specific habit or mindset, creating small, achievable actions, and committing to a 7-day challenge, you can begin to take control of your well-being during perimenopause. This structured approach not only helps you break free from negative habits but also nurtures a positive mindset, allowing you to create lasting change and ultimately improve your overall happiness and health.

Remember, transformation begins with one step. Today, you have the power to start making small changes that will lead to big improvements in your life. I encourage you to identify one habit or attitude you’d like to change and commit to the 7-day challenge. Track your progress, celebrate your wins, and reward yourself for taking action. You’re worth it!

Now, it’s time to take that first step. Start today, and let’s see how far you can go!