How to Break Bad Habits
- Fysiobasen
- Dec 4
- 3 min read
Bad habits are behaviors that provide short-term comfort or reward but harm health, relationships, or quality of life in the long run.Whether it’s overeating, procrastination, nail biting, physical inactivity, or excessive screen time, breaking old patterns can feel challenging.
Fortunately, research on habits, neuroplasticity, and behavioral psychology offers practical tools for lasting change — one deliberate action at a time.
What Is a Habit – and Why Is It Hard to Break?
A habit is an automatic behavior learned through repetition and reward.Habits are stored in the basal ganglia — the part of the brain that manages automatic processes and routines¹.Once established, a habit requires little conscious effort; the brain essentially "skips" decision-making to save energy.
Benefits of Breaking Bad Habits
Better physical and mental health
Increased energy and productivity
Improved self-control and confidence
Stronger relationships and quality of life
Common Challenges
Expecting quick results and giving up too soon
Trying to remove a habit without replacing it (creating a behavioral void)
Lack of planning or support, increasing the risk of relapse
How to Break Bad Habits – Step by Step
1. Identify the Habit and Its Triggers
Start by noticing what you do, when, where, and why.Habits are often triggered by specific emotions, situations, or environments.Example: Smoking when stressed or checking your phone when bored².
2. Understand the Need Behind the Habit
Bad habits often fulfill an underlying emotional or psychological need — such as stress relief, distraction, or reward.Understanding this need makes it easier to find healthier replacements.
3. Replace the Habit – Don’t Just Remove It
The brain responds better to substitution than deprivation. Examples:
Replace nail biting with squeezing a stress ball
Swap sitting on the couch with a short walk
Trade sugar cravings for fruit or herbal tea³
4. Set Realistic, Specific Goals
Instead of vague resolutions like “I’ll eat healthier”, say “I’ll cook dinner at home three days a week.”Small, concrete goals build confidence and measurable progress.
5. Shape Your Environment
Your surroundings influence behavior more than willpower.Remove temptations and make the right choices easy.Example: Keep a water bottle on your desk instead of soda in the fridge.
6. Use Reminders, Routines, and Rewards
Visual cues, reminders, or journaling can reinforce change.Reward yourself for progress — just make sure the reward supports your goal (e.g., don’t celebrate avoiding sugar with candy).
7. Expect Setbacks and Stay Consistent
Behavior change isn’t linear. Relapses are part of the process.What matters most is returning to your plan after setbacks instead of giving up⁴.
How Long Does It Take to Break a Habit?
There’s no universal answer.Research suggests it takes an average of 66 days to form a new habit — though anything between 18 and 254 days has been observed, depending on the complexity of the behavior⁵.Consistency and emotional engagement play the biggest roles in success.
Evidence-Based Techniques That Work
Motivational interviewing – strengthens internal motivation for change
The habit loop model – analyzing “trigger → response → reward” patterns improves awareness
Implementation intentions – forming “if X happens, I will do Y” plans increases success rates
Behavioral design – small environmental tweaks that make the desired action easier⁶
When to Seek Professional Help
If a habit becomes compulsive, harmful, or linked to anxiety, depression, or addiction, professional support can help.Cognitive Behavioral Therapy (CBT) is particularly effective for breaking entrenched behavioral patterns.
Summary
Bad habits form through repetition and reward — and breaking them requires awareness, strategy, and persistence.By identifying triggers, understanding needs, setting realistic goals, and replacing harmful behaviors with positive ones, you can create lasting change.It takes time and patience, but with the right support and approach, you can regain control over your behavior and well-being.
Sources
Wood W, Neal DT. A new look at habits and the habit–goal interface. Psychol Rev. 2007;114(4):843–863.
Gardner B. A review and analysis of the use of ‘habit’ in understanding, predicting and influencing health-related behaviour. Health Psychol Rev. 2015;9(3):277–295.
Neal DT, Wood W, Wu M, Kurlander D. The pull of the past: when do habits persist despite conflict with motives? Pers Soc Psychol Bull. 2011;37(11):1428–1437.
Marlatt GA, Donovan DM. Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. 2nd ed. Guilford Press; 2005.
Lally P, van Jaarsveld CH, Potts HW, Wardle J. How are habits formed: modelling habit formation in the real world. Eur J Soc Psychol. 2010;40(6):998–1009.
Milkman KL, et al. Using implementation intentions prompts to enhance influenza vaccination rates. Proc Natl Acad Sci U S A. 2011;108(26):10415–10420.
