How to Break Bad Habits: Three Simple Tricks That May Help You Change
Former U.S. President Joe Biden is facing a worsening health situation after his son Hunter Biden said the cancer has spread to his bones and described the disease as "very painful" and "very debilitating."
Learning how to break bad habits is not always as simple as deciding to stop. Checking a phone without thinking, reaching for snacks when stressed or putting off important tasks can gradually become part of everyday life. Paediatric neurologist Dr. Arif Khan has shared three practical strategies for changing unwanted habits: identifying triggers, starting small and changing the rewards that keep behaviours going.
Why do we keep repeating habits even when we know they are unhelpful?
Repetition can teach the brain to associate a familiar situation with a particular action. Stress might lead to mindless snacking, while boredom can trigger endless scrolling. Over time, these responses can become automatic, making it harder to stop simply by relying on willpower. Research on how habits influence behaviour suggests that changing the cues surrounding a habit can help people respond differently.
The first strategy is to identify the trigger. Notice when the unwanted behaviour happens, where you are and what you are feeling. Someone who reaches for their phone whenever work becomes difficult could put it out of reach and take a short break instead. Research suggests that changing the environment and creating alternative responses to familiar cues can help disrupt unwanted habits.
The second strategy is to start small. Starting with a small, manageable action may make the process easier. Instead of promising to exercise for an hour every day, begin with a short walk. If you want to read more, start with a few pages. The NHS recommends starting with manageable amounts of physical activity and building up gradually, illustrating how smaller actions can make lifestyle changes easier to maintain.
The third strategy is to reconsider the reward. Many unwanted habits provide something in the moment, whether it is comfort, entertainment or temporary relief from stress. Finding a healthier alternative that meets the same need may make change easier. A short walk, listening to music or speaking with a friend could offer a different response when stress or boredom appears.
How long does it take for a new habit to become automatic?
There is no fixed timeline. A 2024 systematic review of habit formation found that the time needed varies considerably between individuals and behaviours. This means that learning how to break bad habits requires patience as well as consistency. Occasional setbacks do not necessarily mean that progress has been lost.
Breaking a bad habit rarely happens overnight. Recognising triggers, making unwanted behaviours less convenient and repeating healthier alternatives can help people gradually change their routines. The key is not to expect perfection, but to keep making manageable changes.
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