Updated on January 20, 2025
Breaking a bad habit can feel like an uphill battle. Whether overeating, scrolling through social media for hours, or procrastinating, these patterns can leave you feeling stuck and frustrated. You might wonder, “Why is this so hard to change?” The answer lies in how habits work—they’re deeply wired into our brains through repetition and reward.
The good news? You can rewrite these patterns. With the right strategies and mindset, you can break free from habits that no longer serve you and replace them with healthier alternatives. This guide will walk you through the steps to create lasting change.
Step 1: Recognize and Understand the Habit
Before you can change a habit, you need to understand it. Ask yourself:
- What triggers this habit?
- What need or feeling does it satisfy?
- How does it make me feel before, during, and after?
Understanding your triggers—events, emotions, or environments that prompt the habit—is key to breaking the cycle. For example, if you snack when stressed, stress is the trigger.
Examples of Triggers and Habits
| Trigger | Habit | Healthier Alternative |
|---|---|---|
| Feeling stressed | Eating junk food | Practicing deep breathing |
| Feeling bored | Scrolling social media | Going for a short walk |
| Watching TV | Biting nails | Holding a stress ball or doodling |
Once you identify your triggers, brainstorm healthier alternatives. Keep it simple and realistic to ensure success.
Step 2: Set Clear and Personal Goals
Why do you want to break this habit? Having a meaningful reason helps you stay motivated. Write your goal in a positive and specific way.
Examples of Goals:
- Negative framing: “I want to stop eating junk food.”
- Positive framing: “I want to feel energized by eating healthy meals.”
Writing your goals down strengthens your commitment. Research shows that physically writing things out (not just typing) improves recall and focus. Keep your written goals somewhere visible, like on a sticky note or in a journal, as a daily reminder.
Step 3: Replace the Habit
Instead of focusing solely on stopping the habit, focus on replacing it. When you redirect your energy to a positive action, it becomes easier to make the change stick.
How to Replace Habits:
- Smoking: Replace cigarettes with chewing gum, a stress ball, or a quick walk.
- Stress-eating: Replace unhealthy snacks with a glass of water, herbal tea, or a mindfulness exercise.
Breathwork is an excellent replacement for stress-related habits. Studies show that even short breathwork sessions can reduce anxiety and create a sense of calm. Apps like Open or Headspace can guide you through simple breathing techniques to interrupt your triggers.
Step 4: Break It Down
Big changes can feel overwhelming. Instead of tackling the habit all at once, break it into smaller steps.
Example: Reducing Screen Time
- Start by limiting phone use during meals.
- Set a daily app timer for social media.
- Gradually reduce screen time by 10–15 minutes each day.
Tracking these small wins can boost your confidence and help you stay on track. Use a habit tracker or a journal to note your progress.
Step 5: Practice Self-Discipline and Patience
Breaking a habit takes time. Self-discipline is essential, but so is patience. You may have setbacks along the way, and that’s okay—it’s part of the process.
Tips for Staying Disciplined:
- Use reminders: Set alarms or notes to keep your goals at the top of your mind.
- Reward progress: Celebrate small milestones with a treat or activity you enjoy.
- Stay consistent: Change happens over time, not overnight.
If you slip up, don’t be too hard on yourself. Instead, view it as a learning opportunity. For example, if you scroll on your phone longer than planned, ask yourself: “What led to this, and how can I adjust my strategy?”
Need Extra Support?
Breaking habits can feel challenging, but you don’t have to do it alone. Therapy can help you uncover the deeper reasons behind your habits and provide personalized strategies for change.
At Firefly Therapy Austin, we’re here to guide you on your journey. Contact us today to take the first step toward breaking bad habits and building a healthier, more fulfilling life.
References
Vanessa Allom, Barbara Mullan, Evelyn Smith, Phillipa Hay, & Jayanthi Raman. (2018). Breaking bad habits by improving executive function in individuals with obesity. BMC Public Health, 18(1), 1–8. https://doi.org/10.1186/s12889-018-5392-y
Farizo, F. L. (2022). The Perceived Impact of Holotropic Breathwork: An Interpretive Phenomenological Analysis. The International Journal of Transpersonal Studies, 41(1), 51–74. https://doi.org/10.24972/ijts.2022.41.1.51
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