how to un potty train yourself

How to Re-learn Your Toilet Habits: The Ultimate Guide to Un-Potty Training

While potty training is usually associated with toddlers, it’s not unusual for adults to have to re-learn proper toilet habits themselves. Poor bathroom habits can develop in adulthood and have a significant impact on quality of life. Un-potty training can be a process, but it offers many benefits: improved digestion, fewer bladder issues, and a healthier mindset around going to the bathroom. In this guide, we’ll explore how these habits develop and then break down actionable steps on how to re-learn healthy toilet habits.

Understanding the Basics of Potty Training

Potty training refers to teaching young children the necessary skills for using the toilet on their own instead of being dependent on diapers and other forms of assisted support. It is an important stage in early child development. However, even though potty training has benefits such as convenience and cost-saving, it can negatively impact some children if executed wrongly.

The History of Potty Training

Formal toilet training began in the 19th century when parents used behavioral conditioning techniques such as praise and punishment to motivate their kids into toilet independence. It was widely believed that early potty training would prevent certain diseases like bedwetting or constipation from developing. However, there were many controversies about the best age to start potty training; some experts argued that early training could lead to psychological damage in children.

Why Potty Training Is Important for Children

Potty training helps children become more self-reliant, saves parents money in diapering expenses, and reduces environmental waste. It also encourages efficient bowel movements and helps kids avoid contracting harmful infections from soiled diapers.

How the Wrong Toilet Habits Develop

Poor toilet habits can develop over time and have a significant impact on quality of life. Factors that contribute to poor toilet habits include stress, lack of physical activity, travel, inadequate hydration, and diet. Common poor habits in adults include constipation, diarrhea, bedwetting, and urinary incontinence.

Common Habits Adults Develop from Poor Toilet Habits

  • Constipation: Constipation is a common bowel movement problem that affects millions of people worldwide. It is defined as having fewer than three bowel movements per week or having hard stools that cause pain or discomfort during bowel movements. Lifestyle changes associated with constipation can include insufficient water intake, lack of fiber-rich foods in the diet, not going when required out of fear or reluctance to use public restrooms.
  • Diarrhea:This condition happens when an individual experiences bowel movements that are more loose and frequent than usual. People with chronic diarrhea often experience abdominal cramps, nausea and vomiting. This condition can be caused by factors such as a viral infection or food poisoning.
  • Bedwetting: Bedwetting refers to involuntary urination while an individual is sleeping; This is a problem commonly experienced by children but not uncommon for adults who have weak bladder muscles..
  • Urinary Incontinence: Urinary incontinence occurs when you lose control of your bladder, usually leading to “accidents.” This may happen when laughing, sneezing., exercising—basically anything that puts strain on the bladder.

First step: Identifying Your Current Toilet Habits

The first step towards un-potty training requires identifying current bathroom habits. One should pay attention to their bathroom routine and track their toilet visits, taking note of the times and duration of their visits, as well as identifying any patterns and potential issues.

Common Issues with Adult Toilet Habits and Solutions

  • Constipation: Overcoming this condition generally involves adopting a diet plan that’s high in fiber-rich foods like vegetables, fruits, and legumes. Introduce these foods gradually. Try to consume at least 8 cups or more daily of water, fresh juice or other fluids throughout the day. Engage in vigorous exercise to stimulate the bowels towards regularity
  • Diarrhea: Diarrhea should be adequately treated by replacing lost salts and fluids with fluids containing a balanced electrolyte solution. Avoid overeating foods that are high in fat or sugar content as they can worsen diarrhea symptoms and get plenty of rest.
  • Bedwetting: Bedwetting can be improved by following practical strategies such as limiting fluids intake later in the day, scheduling visits to the toilet before bed-time to help empty the bladder completely, getting enough rest each night.
  • Urinary Incontinence:This condition should be treated based on underlying medical causes such as an overactive bladder muscle, urinary tract infection causing frequent urination..etc,. Physical therapy or surgery may be utilized depending on individual conditions.

Second Step: The Importance of Retraining Your Mindset and Behavior Patterns

The second step is retraining your mindset and behavior patterns around bathroom use. This involves addressing negative beliefs around going to the bathroom and then adopting healthier bathroom habits.

Adopting Healthier Bathroom Habits:

Mastering Relaxation Techniques During Bathroom Visits: One way individuals can relax their muscles and use the toilet more comfortably includes using breathing exercises and meditation techniques. These techniques may help reduce anxiety and promote better bowel movements

  • The first technique is deep breathing where one can breathe in deeply through their nose and exhale equally slowly through their mouth several times before sitting on the toilet seat.
  • The second technique is meditation, where you sit in a quiet time, close your eyes, concentrate on your breath,and relax each of your body parts until you are entirely composed for a bowel movement session.

Adopting a Regular Bathroom Schedule:Setting a fixed routine timetable helps alleviate constipation symptoms. It is recommended to create a habit loop that is reinforced by always visiting the bathroom at specific times even if no urge is currently felt.

Modifying Your Diet:

Drinking Enough Fluids: Staying hydrated supports regular bowel movement as water helps to soften stools and aid its passage out of the body

Avoiding Bladder Irritants such as caffeine or alcohol:Caffeine and alcohol can lead to bladder irritation leading to frequent urination or urinary incontinence. These should be avoided wherever possible or consumed moderately.

Reinforcing Good Bowel Movements:By consuming fiber-rich foods such as whole grains, vegetables,& fruits (figs/prunes). Additionally, reduce refined carbs like white bread,pasta,and rice; all of which could contribute to hard stool formation.

Dealing with Lapses

It’s common for people to fall back on old habits, however when this occurs, it’s important to reflect on why it happened and develop strategies to cope with relapsing. Strategies may include; having an accountability partner or enlisting professional help: a therapist, urologist or dietician depending on the issue.

Tips on Staying on Track

  • Making Use of Self-Monitoring Tools:Tracking sheets and daily routine checklists are useful tools that can help individuals stay accountable to their goals.
  • Enlisting the Help of a Support Network: Professionals who can provide guidance and support such as a therapist, dietician, or urologist can help keep you motivated during un-potty training process.


To re-learn healthy toilet habits requires being attentive to your body’s needs, retraining your mindset by adopting healthier bathroom habits and eating patterns for long-term benefits. This guide offers practical ways to achieve these goals. The journey may require time, effort, setbacks but in due course will lead to an overall positive impact on your health and well-being.

Frequently Asked Questions About Un Potty Training Yourself

Q: Why would I want to un potty train myself?

A: There could be a variety of reasons you might want to reverse potty training. Perhaps you’ve had a medical issue that has made it difficult for you to use the restroom on your own and you’re now fully recovered. Maybe you feel like you’ve become too reliant on using a diaper or being near a bathroom, and you want to regain control over your bathroom habits.

Q: Is it difficult to un potty train yourself?

A: It can be challenging to unlearn a habit, but with dedication and practice, it’s definitely doable. Plan on taking some time to adjust to your new routine and don’t get discouraged if there are setbacks along the way.

Q: What steps can I take to start un potty training myself?

A: You’ll want to start by gradually decreasing the amount of time you spend using the restroom or wearing protective underwear. Begin by reducing your bathroom breaks by 5-10 minutes each day until you feel comfortable waiting longer periods of time. Try using less absorbent pads or pull-ups and increasing the intervals between changes. You can also practice holding your urine or bowel movements until you feel slightly uncomfortable, then use the restroom rather than going as soon as you feel any urge.

Q: Can certain foods or drinks help with un potty training?

A: There is no one-size-fits-all answer to this question, as everyone is different. However, some people find that certain foods or drinks can either stimulate or suppress bladder function. For example, caffeine and alcohol are known to irritate the bladder and increase frequency of urination, while watermelon and celery can have a diuretic effect. Avoiding or incorporating these items into your diet may help you with un potty training, but be sure to pay attention to your individual reactions to different substances.

Q: Should I consult with a medical professional before starting this process?

A: If you have any underlying medical conditions that affect your urinary or bowel function, it’s essential to speak with your doctor before attempting un potty training. This process could potentially exacerbate existing issues if not done correctly or if done too quickly.

Q: What else should I keep in mind as I un potty train myself?

  • Be patient with yourself – this is a process that takes time and practice to perfect
  • Expect setbacks – it’s normal to relapse into old habits at times, especially when you’re still adjusting.
  • Communicate with loved ones – let those close to you know what you’re doing so they can support and encourage you along the way.

Q: Is un potty training right for me?

A: Only you can determine if un potty training is the best option for your body and lifestyle. If maintaining a high level of independence over bathroom habits is important to you, then this could be something worth considering. But if being fully potty trained brings you peace of mind and ease of function, then stick with that!

keys takeaways

4 Key Takeaways on How to Un-Potty Train Yourself

1. Recognize Your Reasons for Reverting

Before trying to un-potty train yourself, it’s important to identify what caused you to revert back to using diapers or pull-ups. Whether it’s stress, illness, or a change in routine, pinpointing the underlying issue will help you find a solution.

2. Gradual Progression is Key

Don’t expect to go from using diapers one day to being fully potty trained the next. Reversing the potty training process takes time and patience. Start by using diapers or pull-ups at night, then gradually decrease usage during the day.

3. Reinforce Positive Potty Habits

In addition to gradually reducing diaper usage, it’s important to reinforce positive potty habits. Set aside specific times during the day when you will try to use the bathroom without a diaper. Reward yourself for successfully going to the bathroom without a diaper.

4. Seek Professional Help if Needed

If you’re struggling with un-potty training yourself or experiencing frequent accidents, don’t hesitate to seek professional help. A doctor or therapist can work with you to identify any underlying issues and develop a plan for successful un-potty training.