It’s hard to break unhealthy habits, especially if deeply ingrained and your brain is seemingly working against you. Maybe you feel the pull of your sweet tooth or the temptation to skip your morning workout. Whatever it is, habits feel automatic and ingrained in your daily routine, whether good or bad. But the science of breaking habits shows that while it’s hard, it’s not impossible.

Bad habits are just as powerful as good ones, maybe even more so. They shape who we are, often without us even noticing – until they start to derail the things that matter most. They could be chipping away at your health, stealing time from your relationships, or holding you back professionally. These are hefty anchors that, when left unattended or unaddressed, can drag us off course while we wonder why progress seems so hard to achieve.

Breaking bad habits isn’t easy, but it’s doable. With the right strategies and insights, you can rewrite the patterns holding you back. This guide will show you how to take control and start building the life you want.

Why it’s hard to break a habit

At the heart of every habit (good or bad) is a neurological loop that once formed becomes self-perpetuating. This "habit loop" was discovered by MIT researchers and is made up of three parts: cue, routine, and reward.

The cue is the trigger, telling your brain it’s time to engage in the bad habit. This could be the sight of a cigarette, feeling stressed, or even hearing a particular song. The routine is the habit – what you do in response to the cue.

And finally, the reward is the feeling of pleasure or relief (dopamine, see below) that follows, which reinforces the habit and perpetuates the loop again and again. Over time, this cycle gets hardwired into the brain and your habits form, becoming automatic. The more you do the loop the less conscious effort is required to do the habit. This 'automaticity' makes changing habits so hard because it bypasses the brain’s higher decision-making processes and uses established neural pathways that require zero thought.

What role does dopamine play?

Dopamine acts as a powerful reinforcer of bad habits, particularly those associated with pleasure, such as eating a sugary snack or smoking a cigarette.

When you do something that triggers dopamine – the brain's "feel-good" chemical – your brain takes note. It is dopamine that acts as the reward within the habit loop, strengthening the neural connections associated with that action so you’ll do it again in the future. Of course, this neurological process evolved to help us survive – good habits (like eating or social bonding) should be rewarded and reinforced. However, the dopamine rush we feel can just as easily solidify harmful habits if we're not careful.

Unfortunately, that's not all. Our brains are wired to crave immediate gratification, the desire to feel good or satisfied right away. For bad habits like procrastination or unhealthy eating, the short-term reward seems greater than the long-term consequences (at least at that moment). Even if you know the consequences of your actions – like weight gain or physical or mental health issues – the brain’s reward system can often overpower logic, prioritizing the immediate pleasure of the habit.

What does automaticity have to do with it?

One of the biggest challenges in breaking a habit is the level of automaticity. Sounds like a fancy word but automaticity means the ability to do things without having to think about them. As we mentioned, once certain behaviors are repeated enough they become embedded in the brain and require less mental effort to do. While this is great for good habits (like brushing your teeth or regular exercise) it’s a significant barrier when trying to kick your bad habits.

Bad habits feed off of automaticity. For example, reaching for your phone as soon as you wake up or scrolling through social media after dinner happens without you even thinking about it. These behaviors are linked to specific environmental cues – like seeing your phone or sitting down at your dinner table – and because they’re done without conscious thought they’re hard to break. The brain has learned to associate the cue with the reward so even if you want to change the behavior it’s hard to stop the routine.

How to break a habit

Alright, so with all that said, how do you actually break a bad habit? It might feel like a huge task but anyone can do it with the right strategies. Knowing the underlying reasons that fuel a habit and taking deliberate, small steps to break the cycle can get you there. Let's take a closer look:

1. Understand the habit

The first step to breaking a habit is to first acknowledge and understand it. “Acceptance is the first step” as they say. So how do you do that?

Identify the triggers

Every habit is preceded by a trigger – a cue that tells your brain to start the habit. Triggers can be external, like the sight of a snack that tempts you, or internal, like feeling bored or stressed. For example, you might find that work stress triggers nail-biting or that walking past a coffee shop sparks the urge for a sugary latte. Understanding these triggers helps you become more aware of when and why the habit starts.

Reflect on the reward

Habits stick around because they offer rewards, even if they’re not healthy ones. These rewards can be physical, like the taste of chocolate, or emotional, like the sense of calm that comes from smoking. Ask yourself: What need is this habit fulfilling? Is it helping you cope with stress, combat boredom, or seek pleasure? When you get to the bottom of what this bad habit is based on, you can figure out how to satisfy the same need in a healthier way.

2. Break the habit loop

Breaking a habit means deliberately targeting and disrupting the 3 parts of the habit loop: cue, routine, and reward. By changing one or more of those parts you can break the cycle and create space for new habits.

1. Change the cue: The first step in breaking a habit is to change the cue. If your phone is a distraction during work, for instance, place it out of sight, in another room, or on "Do Not Disturb." Removing or altering the cue reduces the temptation to act on the habit, giving you the chance to regain control.
2. Change the routine: Once the cue has been changed, you can focus on replacing the bad habit itself with a positive behavior. For example, if you typically smoke a cigarette when stressed, swap it with a quick walk, some deep breathing, or a mindfulness exercise.
3. Reframe the reward: The reward is what keeps the habit loop alive. Instead of focusing on unhealthy rewards, find non-harmful ways to meet the same need. For example, if stress is the trigger for your bad habit, you could replace the unhealthy behavior with activities like meditation, yoga, or exercise.

3. Replace, don’t eliminate

It might be tempting to attempt to remove your bad habits altogether – just go cold turkey, in other words. But it’s often more effective to replace it with a better one. Because habits of all kinds are tied to rewards, breaking a bad habit will feel like deprivation. That’s what makes it hard to get rid of the bad habit in the long term. But replacing a bad habit with a good one will alleviate that pain.

For instance, if you’re trying to stop eating sugary snacks, you could replace them with fruit or another healthy option. This substitution works because it addresses the underlying need (a sweet craving or energy boost) but with a healthier one.

3. Use micro-steps

Big change can feel overwhelming especially when the habit is deep-rooted. To avoid burnout and increase your chances of success start small with micro-steps. For example, if you've never set foot in the gym, it's probably better to commit to something small, like exercising 5 minutes a day, instead of jumping into a daily 60-minute workout routine.

The goal is to reduce the barriers to action to make it as easy as possible to get started. As these small steps add up they build momentum and reinforce the new behavior. The beauty of micro-steps is they are simple, they feel doable and the cumulative effect makes change more sustainable. Over time as you build confidence and see results you can increase the intensity of the new, healthier habit.

5. Use visualization & mindfulness

It might just sound like another word for daydreaming, but research has found that visualization is a very powerful psychological practice. In fact, one study discovered that simply thinking about a threat triggers nearly the same response in the brain as encountering it in real life.

Of course, it's not all negative. Visualization can easily help you break your bad habits. Start by imagining yourself successfully resisting a trigger and experiencing the positive emotions that follow. For instance, picture yourself declining a sugary snack and feeling proud of your decision. If you do this kind of mental rehearsal regularly, (while also following our other steps), your increased self-control and motivation can make the actual moment of change seem more achievable.

In the same vein, mindfulness complements this by helping you become more aware of your urges and the triggers that prompt them. You don't want to automatically act on your impulses (this is what produces bad habits in the first place). Mindfulness, however, teaches you to observe these impulses and cues without judgment. When an urge arises, practice recognizing and accepting the feeling while sitting with the discomfort it may bring. It sounds really simple, we know, but becoming more aware of these triggers can disrupt the automaticity of bad habits (as demonstrated by research like Dr. Jud Brewer's on mindfulness and smoking cessation). In doing so, it'll become easier to choose a healthier response.

6. Take some accountability

Change is hard but having someone to do it with you makes all the difference. Social accountability is a powerful motivator – it gives you a sense of responsibility and keeps you committed to your goal. When you share your goal with a trusted friend or family member, you're not only adding an extra layer of responsibility but also gaining someone to celebrate your wins and support you during setbacks.

Another great way to stay accountable is by joining a support group, whether online or in person. Being part of a community with similar goals promotes a sense of connection and solidarity, which can be incredibly encouraging. You can exchange tips, share experiences, and celebrate progress together.

Finally, Habit-tracking apps can serve as powerful tools for maintaining accountability. These apps not only offer a visual representation of your progress but also act as a constant reminder of your commitment. Tracking small wins along the way helps reinforce positive behavior, giving you the motivation to keep pushing forward.

7. Apply self-compassion

Breaking a habit is rarely a smooth, linear process – it's filled with highs and lows. Self-compassion is necessary here. When you slip up, it’s easy to become discouraged, but practicing self-compassion allows you to bounce back faster. Setbacks will happen, and how you respond to them makes all the difference.

Don't be overly critical of yourself. While you might think you need a firm hand to get yourself on track, being too harsh is never helpful. Change takes time and every small effort counts. Accept that breaking a habit is difficult, and allow yourself the grace to make mistakes along the way.

Just keep going, even after a setback, and view each misstep as a learning opportunity rather than a failure. Moving forward (and doing so consistently) is what matters most when trying to implement any long-term changes in your life.

The common challenges of breaking habits

Breaking habits is challenging – if it wasn't, then no one would have any bad habits. So, along the way, you’ll hit obstacles that will test your progress and your commitment.

1. Fear of failure

One of the biggest hurdles to breaking a habit is fear of failure. It’s easy to get discouraged when progress stalls or setbacks happen.

But setbacks are a normal part of the habit-breaking process and shouldn’t be seen as defeat. If you slip up, your mind might jump into considering it a failure. Don't rationalize this all or nothing thinking away as some kind of tough love given to yourself. For most people, this negativity is usually counterproductive. Instead, reframe it as valuable feedback that helps you understand what triggered the old habit and how you can adjust moving forward. Treat each setback as an opportunity to learn and improve rather than a reason to give up.

2. Plateaus

At some point in your habit-breaking journey, you’ll hit a plateau – a phase where it seems like you're not making any more progress and your motivation starts to slip, as a result. These plateaus can feel incredibly frustrating, especially when you're showing up and putting in the work. This is the most 'dangerous' phase of your habit-breaking because people usually give up around here. The truth is, you are still making progress, even if it's hard to see, and you have to power through any plateaus that pop up as you work to break a habit.

It's helpful to revisit your initial “why” – the reason you decided to break the habit in the first place. Remind yourself of the long-term benefits and progress you’ve already made. Visualize the success you’re working towards. See yourself in a future where the new habit is a part of your daily routine and your life is healthier and more fulfilling as a result.

3. Social influences

Our social circles can have a big impact on our habits, both good and bad. "You are the company you keep," as the old saying goes. If you’re trying to break a habit you may find friends, family, or colleagues unknowingly reinforcing your bad behavior – perhaps by offering you unhealthy food, telling you to skip a workout, or distracting you during productive hours.

To combat this, you need to communicate your goals to those around you. Tell them what you’re trying to achieve and why it’s important to you. When people continue to reinforce your old habits, politely ask for their help in maintaining your new behaviors. For example, if you’re quitting smoking you might ask a friend not to smoke in front of you or not to offer you cigarettes. Setting boundaries and finding a supportive social network can help create an environment for habit change.

A few real-life examples

So, let's get into some examples – what does successfully breaking a habit in these ways look like?

1. Breaking a smoking habit

John had been a smoker for over 10 years but he wanted to quit. He reflected on his smoking habit and realized it was triggered by stress at work, especially during high-pressure moments.

So, anytime he began to feel that stress (and the subsequent trigger to smoke), he went for a 10-minute walk around the block. The walk reduced his stress and the fresh air was a break from work. To manage nicotine cravings he used nicotine gum as a transitional aid and gradually reduced his use of it.

Ultimately, the physical activity and reducing nicotine helped John quit. His story shows how replacing a bad habit with a good one and gradual reduction can help break a habit.

2. Reducing phone addiction

Maria, like many people, had found herself spending hours on her phone at night, scrolling through social media before bed. This habit was interfering with her sleep and overall well-being. She realized that having her phone within arm’s reach while in bed made it too easy to fall into the trap of endless doom scrolling.

Maria decided to charge her phone in another room overnight, removing the immediate temptation. She replaced her phone habit with reading a book or listening to calming podcasts before going to sleep, which helped her wind down without the blue light exposure that could interfere with sleep.

By creating a healthier bedtime routine, Maria was able to gradually reduce her phone addiction, demonstrating that small environmental changes and replacement behaviors can have a lasting positive impact.

Turning your bad habits into positive routines 🌱

Struggling to break a bad habit? You're not alone! Take the first step today by identifying the cue, routine, and reward that triggers your negative behaviors.

If you're looking for a little extra support, Reclaim.ai's Habits can help you stay on track. Reclaim looks at your existing schedule to find the best times to fit in your habits, and adjusts them as needed, so they stay on track even when unexpected things come up. You can set priorities for specific habits, and Reclaim will schedule them for you.

Breaking a habit isn’t easy, but it’s definitely doable if you stick with it. Doing so takes time, but every little step forward counts.