Old habits can be tough to break, and forming new, healthy habits often takes more effort than we expect.
However, through repetition, it's possible to form—and maintain—new habits. Even long-standing habits can be overcome with determination and a smart approach.
For example, swapping out a daily soda for water can seem challenging at first, but with consistent effort and the right mindset, it becomes easier over time. While the desire to change (intrinsic motivation) is invaluable, incentives or rewards can help with goal achievement and serve as daily reminders.
Breaking Bad Habits: Tips and the Science Behind It
We've all been there—stuck in a cycle of bad habits we desperately want to break. Whether it's scrolling mindlessly on our phones, skipping workouts, or indulging in late-night snacks, bad habits can feel like an insurmountable barrier to the life we want. But the good news is, breaking these habits is not just possible; it's backed by science. Let's explore some practical tips and the science behind why they work.
Understand the Habit Loop
Every habit, good or bad, follows a loop: cue, routine, and reward. This concept, popularized by Charles Duhigg in "The Power of Habit," explains how habits are formed. The cue triggers your brain to initiate a behavior. The routine is the behavior itself, and the reward is the benefit you gain from the behavior. To break a bad habit, you need to disrupt this loop.
Tip: Identify the cue that triggers your bad habit. Once you know the trigger, you can work on changing your response to it. For instance, if stress triggers you to snack unhealthily, find a healthier coping mechanism, like a short walk or deep breathing exercises.
Replace, Don't Erase
One of the most effective ways to break a bad habit is to replace it with a good one. Our brains thrive on routines, and simply trying to eliminate a habit can leave a void that feels uncomfortable.
The Science: Research shows that our brains are wired for efficiency. When a habit is formed, our brain establishes neural pathways that make the behavior automatic. Trying to "erase" these pathways is challenging, but creating new pathways with positive behaviors can effectively overwrite the old ones.
Tip: Instead of trying to quit a bad habit cold turkey, replace it with a positive one. If you're trying to cut down on social media use, replace your scrolling time with reading a book or practicing a hobby.
Make It Harder to Engage in the Bad Habit
A key strategy in behavior change is to make the undesirable behavior more difficult to do. This principle is one of the four laws of behavior change: make it difficult.
The Science: Behavioral economics suggests that people are more likely to choose the easiest option available. By increasing the effort required to engage in a bad habit, you're less likely to follow through with it.
Tip: If you're trying to break the habit of unhealthy snacking, keep unhealthy snacks out of the house. If they're not easily accessible, you're less likely to eat them. Similarly, if you're trying to reduce screen time, set app usage limits or keep your phone in another room.
Harness the Power of Accountability
Accountability can be a powerful motivator in breaking bad habits. When others are aware of your goals, you're more likely to stick to them.
The Science: Studies have shown that social accountability can significantly increase the likelihood of achieving goals. This is because the desire to maintain a positive self-image and avoid social disapproval motivates us to adhere to our commitments.
Tip: Share your goals with a friend or join a group with similar objectives. Platforms like Habitica or accountability partners can keep you on track. The idea of someone else being aware of your progress can provide the extra push you need.
Focus on Small Wins and Gradual Changes
Big changes can be daunting and lead to burnout. Focusing on small, manageable changes increases the likelihood of long-term success.
The Science: The concept of "tiny habits," introduced by BJ Fogg, emphasizes that small changes are more sustainable and can lead to significant long-term results. These small wins can boost motivation and create a positive feedback loop.
Tip: Break down your goal into smaller, actionable steps. If you want to exercise more, start with a 5-minute daily routine and gradually increase the time. Celebrate each small win, as it reinforces your progress and keeps you motivated.
Practice Mindfulness
Mindfulness can help you become more aware of your habits and the triggers that lead to them. By being present, you can make conscious choices rather than falling into automatic behaviors.
The Science: Mindfulness has been shown to increase self-control and reduce the likelihood of engaging in impulsive behaviors. It helps you become more aware of your thoughts and emotions, making it easier to interrupt the habit loop.
Tip: Incorporate mindfulness practices like meditation or deep breathing exercises into your daily routine. When you feel the urge to engage in a bad habit, pause and take a few deep breaths to assess how you're feeling and whether you genuinely want to proceed with the behavior.
Conclusion
Breaking bad habits is a journey, but understanding the science behind it and implementing practical strategies can make the process more manageable. Remember, change doesn't happen overnight. Be patient with yourself, celebrate small victories, and keep pushing forward. With time and persistence, you can create a healthier, happier life.
Loops Life is here to support you on this journey. Our bracelets are designed to help you track your habits and stay motivated, leveraging the principles of behavior change to make lasting improvements. Start your 90-day journey to better habits today! This is why our Loops Life bracelets are designed around the Laws of Behavior Change: Make it obvious Make it attractive Make it easy Make it satisfying With these principles, our bracelets help you build and sustain positive habits.
How do you stay motivated when working towards your goals?