We all have habits we’d like to change.
Whether it’s biting your nails, procrastinating, or mindless snacking, bad habits can be frustrating and difficult to overcome. Even though we may want to break them, it sometimes feels next to impossible.
So, why is it so dang hard?
Well, sometimes, we simply aren’t tackling the bad habit at its root. The truth is that simply wanting to change isn’t enough.
So, let’s explore how breaking your bad habit is possible and how you can begin to make strides forward, becoming the person you want to be!
Why Breaking Bad Habits is So Challenging
Our brains are wired to create habits as a way to conserve energy and streamline our daily activities.
This process allows us to perform routine tasks without conscious thought, freeing up mental resources for more complex activities.
The downside is that once a habit is formed, it becomes deeply ingrained in our neural pathways. This is why breaking a bad habit can feel like such an uphill battle—you’re literally trying to rewire existing frameworks in the brain.
Psychologists have identified a habit loop consisting of three components:
- the cue or trigger
- the routine or behavior
- the reward
Understanding this loop is crucial for successfully breaking a bad habit. The key is to eliminate that cue or trigger or replace the habit with something else. So, let’s take a closer look…
How to Break a Bad Habit?
James Clear, author of Atomic Habits, has said,
“It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior. You have a new goal and a new plan, but you haven’t changed who you are.”
So, let’s start from the beginning…
Step 1: Identify and Understand Your Habit
The first step in breaking a bad habit is clearly identifying what you want to change and understanding the habit loop behind it.
This involves recognizing the specific behavior you want to change, identifying the cues or triggers that prompt the habit, and understanding the reward or perceived benefit you get from the habit.
For example, maybe you want to stop mindless snacking while watching TV.
The cue might be sitting down on the couch and turning on your favorite show. The routine is reaching for snacks; the reward is the temporary pleasure of eating and the distraction it provides.
By understanding these components, you can create strategies to disrupt this habit loop.
Step 2: Increase Your Awareness
Once you’ve identified your habit, the next step is to become more aware of when and how often you engage in it.
This increased mindfulness serves two purposes:
- it helps you recognize patterns and triggers you might have overlooked and
- creates a pause between the cue and the routine, giving you a chance to make a different choice
Try keeping a habit journal for a week or two. Each time you catch yourself engaging in the habit, jot down:
- what you were doing
- where you were
- how you were feeling
- what time it was
This data will provide valuable insights into your habit patterns and help inform your strategy for change.
Step 3: Replace the Routine
One of the most effective strategies for breaking a bad habit is to replace it with a new, healthier routine.
This approach, known as habit substitution, works because it’s easier to change a behavior than to simply stop it.
When choosing a replacement behavior, try to select something that:
- addresses the same underlying need or provides a similar reward
- is incompatible with the old habit
- is healthier or more beneficial
For example, if you’re trying to quit smoking, you might replace cigarette breaks with short walks or deep breathing exercises. These alternatives can provide a similar stress-relief benefit while being incompatible with smoking.
Step 4: Remove Triggers and Create Barriers
Making your bad habit more difficult to engage in can significantly increase your chances of success.
As such, this step involves removing triggers and creating barriers.
To remove triggers, identify and eliminate or avoid the cues that prompt your habit. If social media scrolling is your vice, remove social media apps from your phone or use website blockers during certain hours.
To create barriers, make the habit more inconvenient to perform. If late-night snacking is an issue, don’t keep tempting foods in the house or store them in hard-to-reach places.
Step 5: Practice Mindfulness and Self-Compassion
Breaking a bad habit is rarely a linear process.
There will likely be setbacks along the way, and how you handle these moments can make or break your success. This is where mindfulness and self-compassion come into play.
Mindfulness helps you stay present and aware of your choices, while self-compassion allows you to be kind to yourself when you slip up.
Instead of beating yourself up over a lapse, try:
- acknowledging the setback without judgment
- reflecting on what led to the slip-up
- reaffirming your commitment to change
- getting back on track immediately
Remember, progress isn’t perfection. Each attempt at breaking your habit strengthens your ability to resist it in the future.
Related Article: Your Ultimate Mindfulness Guide: Become More Happy and Less Stressed
Step 6: Leverage Social Support and Accountability
Humans are social creatures, and we’re more likely to succeed in our goals when we have support from others.
Share your goal of breaking your bad habit with trusted friends or family members. You might even find someone who wants to break a similar habit and team up.
Consider:
- joining a support group (in-person or online)
- working with a therapist or coach
- using habit-tracking apps that allow you to share progress with friends
- making a public commitment to your goal
Having others to encourage you, offer advice, and hold you accountable can provide the extra motivation you need to stay on track.
Related Article: 5 Powerful Ways to Use AI for Personal Growth
Getting Out of Your Own Way…
When you repeatedly perform a behavior, it strengthens the neural pathways associated with that action. This is why habits can feel so automatic; your brain has optimized the process.
Breaking a habit involves weakening these existing neural pathways while simultaneously strengthening new ones. This process, known as neuroplasticity, is your brain’s ability to reorganize itself by forming new neural connections.
The good news is that neuroplasticity continues throughout our lives and at any stage in life, meaning it’s never too late to change a habit.
However, it does require consistent effort over time. Research suggests it can take anywhere from 18 to 250 days to form a new habit.
So, practice patience, persistence, and self-compassion every step of the way.
With time and consistent effort, you can break free from unwanted habits and cultivate behaviors that align with your goals and values.
Stay committed to the process, celebrate your progress along the way, and don’t be discouraged by setbacks; you got this!
Read Next: Stop Being so Judgmental! 5 Ways to Cut the Habit & Why You Should
Photo by Helena Lopes
