Habits form when we repeat an action that’s often helpful to us. A signification portion of our daily routine is done without much thought, so habits free up our brains to focus on other tasks. We form bad habits because they have short-term benefits, and we ignore the long-term consequences in favor of the momentary payoff.

Why is it so difficult to break bad habits? The more enjoyable the instant gratification, the harder the habit is to break. When behaviors are enjoyable, even if they’re unhealthy, they can release a chemical in the brain called dopamine. This reinforces the habit, and we continue doing it regardless of how we feel afterward.

Strategies to Break Bad Habits

It is possible to break bad habits, but how long it will take is different for everyone. For example, if you’ve been eating unhealthy lunches for years, then it won’t be easy to switch to salads every day. Smaller changes can make the transition out of a bad habit more bearable. It’s a myth that it only takes a set amount of days to break a habit. Everyone is different, and we all progress at our own rate.

Luckily, humans are good at learning how to exercise self-control. Along the path to better habits, we must start by making a choice. Here are several strategies:

Getting Started
- Identify purpose. Perhaps the most helpful strategy is to understand what purpose the bad habit serves. If you weren’t getting something from it, you wouldn’t keep doing it. Maybe you smoke to help calm you down or overeat for comfort. Once you’re able to identify the needs behind the habits, you can look for healthier alternatives.
- Identify progression. What actions typically lead up to your bad habits? Disrupting the progression of events that trigger your habit sets you up for greater success.
- Identify motivation. On a scale of 1-10, how would you assess your commitment to change and rate your motivation? If you’re at a 3, instead of focusing on how to be a 10, consider what changes would take you to a 4. Small adjustments can make big differences. Identify why you want to change. Feeling a deep connection to your “why” helps make difficult choices worth it.
- Identify influence. Try to avoid people linked to dangerous habits, like excessive drinking or drug use. Their influence could make you want to go back to old behaviors.

Moving Toward Good Habits
- Plan ahead. Don’t trust your strength in the moment. Planning ahead of time for dealing with temptation prepares your mind to resist the urge. Try calling a friend or someone to hold you accountable.
- Change environments. Be mindful of situations and temptations where it might be easy to continue your habit. Perhaps you desire to change your eating habits. Consider taking a new route home if you routinely pass your favorite fast-food restaurant. This will help to eliminate the potential for a slip-up.
- Practice mindfulness. Pay attention to your mind and body. What are you feeling? What’s going on in your body? This will help you take better care of yourself.
- Replace the bad with the good. Trade out your bad habits for good ones. Swap out the time you once spent overeating and use it to exercise. Create healthy, daily routines to help fill the need or craving of your bad habit. It might not completely eliminate your desire, but it could subdue some of your bad habit urges. Consider spending time with loved ones or starting a new hobby.
- Reward Yourself. Choose healthy rewards to stay motivated that won’t prove to be a gateway back to old behaviors. Congratulate yourself for even taking small steps. You can literally rewire your brain by cheering, smiling, and clapping when you do something positive.

Possible Setbacks Along the Way
- Not alone. You don’t have to do this alone. Find someone who wants to quit a bad habit and team up. Or consider partnering with someone who’s already quit as an accountability partner or mentor. Don’t compete. Instead encourage one another along the way.
- Forgive. If you slip up, don’t beat yourself up. Change takes time. Some days you might take a step back before you keep moving forward. Forgive yourself and keep trying.

As with any difficulty, don’t be afraid to reach out and ask for help. To learn more about yourself and your habits, consider finding a therapist or support group. You can also talk to your doctor about how to make healthy decisions. They might be able to steer you toward the best strategy to break your bad habits and change them for the good.

Sources:

MedlinePlus. Breaking Bad Habits: Why It’s So Hard to Change. Published Spring 2012. Accessed February 2, 2023.

American Psychological Association. Break Your Bad Habits. Accessed February 2, 2023.

Harvard Medical School. How to Break a Bad Habit. Published May 2, 2022. Accessed February 12, 2023.

Break Bad Habits Now

More about Personal Growth