With New Year's resolutions still fresh, here's some advice from local therapists on putting bad habits to rest:

• Make a list. Write down all of the reasons why you want to stop a certain behavior — how it's hurting you and why getting rid of it will help. Look at that list often.

• Become more aware. Many habits are hard to break because they are unconscious impulses. Turn them into choices instead: Make a written or mental note every time you do something unwanted such as biting your nails or yelling at your kids.

• Substitute other activities. It's easier to replace a bad habit than stop it. If you lose your temper often, for example, practice deep breathing or go for a walk.

• Break it down. Think of the steps needed to shed a habit and tackle them one at a time. To stay motivated, keep your goals simple and realistic.

• Reward yourself. Before you take on a bad habit, decide what you'll do to celebrate with every baby step you complete.

• Remove temptations. If you overeat, keep junk food out of your house. If you crave cigarettes with coffee, switch to tea — and avoid smoky bars or friends who light up.

• Be patient. Bad habits develop over years, so you likely won't be able to ditch them immediately. The average smoker, in fact, tries to quit about seven times before being successful.

• Find support. Tell family and friends about your goal. If there's a local or online support group for people with your problem, join it.

• Get help for addictions. Some habits, particularly substance abuse and smoking, involve a real physical or emotional dependency and may require professional attention.