We’ve all been there; falling into patterns of behaviour that we know aren’t good for us yet seem impossible to break. Bad habits can sneak up on us, often forming without our conscious awareness. But with some self-reflection, determination, and the right strategies in place, it is possible to break free from unhealthy routines and cultivate positive change in your life.

Understanding bad habits and how they form

Bad habits often begin innocently, as seemingly harmless actions repeated over time. Whether it’s biting your nails, mindlessly scrolling through social media, or indulging in unhealthy snacks, these behaviours can become deeply ingrained, and ‘routine’, due to a combination of psychological, environmental, and neurological factors.

One big culprit behind bad habits is the brain’s reward system. When we engage in certain activities, including those that don’t benefit us such as eating sugary foods or constantly checking our phones, our brain releases dopamine, a neurotransmitter associated with pleasure and reward. Over time, this reinforcement strengthens the neural pathways associated with the behaviour, making it increasingly difficult to resist.

When we try to break a bad habit, this triggers cognitive dissonance, essentially ‘psychological discomfort’. The limbic system in the brain is activated, responsible for the fight-flight-or-freeze stress response, prompting us to revert to the familiar behaviour to avoid the perceived threat, despite knowing it’s harmful.

Additionally, habits are often triggered by specific cues or situations. For example, feeling stressed may trigger the urge to smoke a cigarette, or seeing a notification on your phone may prompt you to check it compulsively. Understanding these triggers can be key to breaking the cycle of habituation.

Self-reflection and identifying your habits

The first step toward overcoming bad habits is self-awareness. Take some time to reflect on your daily routines and behaviors. What habits do you engage in regularly? Are there patterns or triggers that seem to influence these behaviors? Be honest with yourself and identify both the habits you want to change and the reasons behind them.

It can be useful to keep a journal to track your habits and any associated thoughts or emotions. This can help you identify patterns and gain insights into why you engage in certain behaviours. You may also consider seeking feedback from friends or loved ones who could offer valuable perspectives.

Finding your ‘why’ before you try to change a habit can be hugely powerful. When motivation stems from a deeply personal desire, your determination is strengthened, and this can also provide a meaningful anchor to draw upon during challenging moments.

Strategies for change and overcoming common challenges

Once you’ve identified your habits, it’s time to develop a plan for change. Here are some strategies to help you overcome common challenges:

• Set clear goals: Define specific, achievable goals for breaking your habits. Whether it’s reducing your screen time, exercising more frequently, or cutting back on unhealthy snacks, having clear objectives will help keep you motivated. Begin by setting realistic and achievable micro-steps towards your goal. This means that you’re not setting yourself up for immediate failure and then allows you to build on your success.

• Replace negative habits with positive ones: Rather than simply trying to eliminate a bad habit, focus on replacing it with a healthier alternative. For example, if you tend to snack when bored, try going for a walk or practicing a hobby instead.

• Modify your environment: Altering your surroundings can help reduce the likelihood of engaging in unwanted behaviours. For instance, if you’re trying to cut back on social media use, consider deleting Apps from your phone or using website blockers to limit access.

• Practice mindfulness: Mindfulness techniques, such as meditation or deep breathing exercises, can help you become more aware of your thoughts and impulses, making it easier to resist temptations and make intentional choices.

• Practice self-compassion: When overcoming bad habits, encountering bumps and setbacks is inevitable – it’s all part of the path towards lasting transformation. However, our harshest critics often reside within ourselves, with some people viewing anything short of flawless success as utter failure. Imagine how you would respond to a friend who expressed that one indulgence had derailed their entire diet. You’d likely offer kindness and reassurance, not harsh criticism. Extend the same compassion to yourself.

Where to find support

Finding support to help you during your journey towards change is crucial. Share your goals with supportive friends, colleagues, family members, or online communities. Having a support network can provide encouragement, accountability, and valuable advice. Here are some different types of support resources to consider:

• Self-help books and Apps: There are countless books, Apps, and online resources dedicated to habit change and personal development. Some examples can be found in the resource list below. Explore options that resonate with you and incorporate techniques that align with your goals and values.
• Accountability partners: Partnering with a friend, family member, or colleague who shares your goal can provide mutual support and accountability. Check in regularly to share progress, offer encouragement, and hold each other accountable for staying on track.
• Support groups: Joining a support group, either in person or online, can connect you with others who are facing similar challenges. Sharing experiences and learning from one another can provide valuable insight and encouragement along the way.
• Therapy, counselling, or coaching: If you are struggling with progress, a therapist, counsellor, or coach can offer personalized guidance and support as you work to overcome your habits. They can help you identify underlying issues contributing to your behaviours and develop effective coping strategies.

Conclusion

Breaking bad habits is not easy, but with dedication, self-awareness, and support, it’s entirely possible. By understanding how habits form, reflecting on your own behaviours, implementing effective strategies for change, and seeking support when needed, you can take control of your habits and create positive, lasting change in your life. Remember, progress may be gradual, but every small step forward brings you closer to your goal. So, embrace the journey and celebrate each victory along the way. You’ve got this!

Additional resources

• Time for health – time to quit: a podcast and a blog with tips and strategies for those wanting to quit smoking.
• Stop Tabac: a free mobile App in English, French, German and Italian to help you quit.
• Talk to Frank: – a UK-based website with honest information about drugs. Alcoholics
• Anonymous worldwide contact: https://www.aa.org/aa-around-the-world NHS
• Get running with couch to 5K: advice to help you gradually work up towards running 5km in 9 weeks.

Books

• Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
• Tiny Habits by BJ Fogg: https://tinyhabits.com/
• The 7 habits of highly effective people by Stephen R Covey: https://www.franklincovey.com/the-7-habits/