Breaking a Bad Habit in 10 Proven Steps

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Say goodbye to your unhealthy habits with these expert-approved tips
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Breaking bad habits can be tough, but it's definitely possible. You're not alone, and we're here to help you kick your bad habits to the curb. We interviewed behavior experts and life coaches to bring you this guide on how to break a habit. Ready to change your life for the better? Let's get started.

1

Analyze your habit.

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  1. Most habitual behaviors are patterns that have evolved because they’ve been rewarded in some way. For instance, they might make performing a common task or dealing with emotions easier. As licensed psychotherapist Lauren Urban says, “learning the rituals around [a habit] helps build new habits.” [1] Note when you reach for this habit, and then ask yourself why you’re doing it—how does it make you feel, and what triggers it? [2]
    • As an example, you might reach for a cigarette when you’re feeling tense or bored, or perhaps you bite your nails when you’re studying or anxious.
    • The cue or trigger to do something habitual is called a habit loop. [3] To break a habit, you must stop the loop or cycle.
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2

Start small.

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  1. Some habits can be difficult to change because the solution may seem daunting. As life coach Guy Reichard reiterates, “Better choose a safe and modest goal that we can achieve and continue to build on than a massive goal.” [4] So, split your goals into small, achievable steps. This will reward you sooner, and as you find success in the small steps, it’ll increase your drive to meet your ultimate goal. [5]
    • Say you want to stop eating junk food. Instead of aiming to stop eating junk food altogether, try starting with eating a healthy breakfast every day.
    • As another example, instead of saying, “I’ll stop procrastinating today,” set yourself a goal: "I will stay focused on my work for 30 minutes today.”
3

Swap your bad habit with a goal.

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  1. The first step in breaking a bad habit is developing a true desire to change your life. [6] Think about how you can improve your life—what do you want to do instead of your habit?
    • For example, maybe you want to read more, and swapping watching TV before bed with reading can help you reach this goal.
    • As another example, perhaps you swap your time smoking with a calming yoga flow.
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4

Make a plan.

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  1. Once you understand what triggers your habit and the reward, you can make a plan that swaps your habit with healthy, achievable goals and minimizes triggers. Make a list of things you must do to reach your goals and drop the habit.
    • Your plan may look different depending on your habit. [7] For instance, if you want to quit smoking, your plan might include throwing away your cigarettes; meanwhile, breaking a nail-biting habit could include putting lemon juice on your hands and buying a stress ball.
    • Studies show that having a specific plan greatly increases your chances of success, as it helps break down unwanted behaviors while creating new action patterns. [8]
    • When making your plan, Urban recommends being “very honest and open with yourself.” [9]
5

Practice mindfulness.

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  1. [10] Mindfulness is the practice of focusing on the present moment and experiencing it without judgment. Being aware of how you feel in any given moment can help you spot and stop your triggers before you indulge in a bad habit. [11]
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6

Visualize success.

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  1. When you think of the future, imagine yourself accomplishing your goals . The mind is a powerful thing, and envisioning a future where you’ve accomplished your goals can help you break bad habits. Imagine situations where you’d be tempted to engage in the habit, then think of yourself choosing a better option. This helps reinforce positive behavior patterns. [14]
    • For example, if your goal is to eat less junk food, imagine yourself in your kitchen preparing a healthy meal and sitting down to eat it.
7

Change your environment.

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  1. [15] Breaking a habit could be a matter of reducing situational triggers until you can develop new ways of dealing with them. So, clean up your desk, rearrange the furniture, or leave the house to resist temptation and clear your head.
    • For instance, if you like to smoke on your patio, remove the chair you sit in and replace it with a plant. If you tend to overeat at the same location at the table, move to a different seat when you eat. [16]
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8

Create barriers to the habit.

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  1. If something’s hard to do, you’ll likely move on to an easier alternative or not engage in the activity at all. These barriers can be in the form of physical obstacles or small punishments. [17]
    • A physical obstacle might look like locking your cigarettes in a drawer and giving your roommate the key.
    • A small punishment may be putting a quarter in a jar every time you swear.
9

Reward your successes.

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  1. Habits are created when a behavior is ultimately rewarded (by you or an outside force). To break a habit, you need to reward a different, more desirable behavior. Everytime you achieve a goal, reward yourself. [18]
    • The most successful rewards are the ones that come immediately after the desired behavior.
    • For example, if you’re trying to break the habit of being late for work, you could reward yourself with a cup of gourmet coffee each day you arrive on time.
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10

Be patient.

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  1. Behavioral conditioning doesn’t happen overnight. Breaking a habit can take time, so be patient and gentle with yourself. You’re only human. You may run into hiccups or obstacles, but that’s okay. Being harsh to yourself won’t help motivate you. [19]
    • Try adding “and” to your statements and creating positive plans for the next time you face a challenge. For example: “I had that bag of chips with lunch. I’m upset with myself for that, and I can help myself by packing snacks to take to work so the vending machines don’t tempt me.”

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  • Question
    Why is it hard to break habits?
    Annie Lin, MBA
    Life & Career Coach
    Annie Lin is the founder of New York Life Coaching, a life and career coaching service based in Manhattan. Her holistic approach, combining elements from both Eastern and Western wisdom traditions, has made her a highly sought-after personal coach. Annie’s work has been featured in Elle Magazine, NBC News, New York Magazine, and BBC World News. She holds an MBA degree from Oxford Brookes University. Annie is also the founder of the New York Life Coaching Institute which offers a comprehensive life coach certification program.
    Annie Lin, MBA
    Life & Career Coach
    Expert Answer
    It makes people uncomfortable when they make any type of change, so it's always a little difficult to break an old habit.
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  • Question
    How can I train myself to break a bad habit?
    Annie Lin, MBA
    Life & Career Coach
    Annie Lin is the founder of New York Life Coaching, a life and career coaching service based in Manhattan. Her holistic approach, combining elements from both Eastern and Western wisdom traditions, has made her a highly sought-after personal coach. Annie’s work has been featured in Elle Magazine, NBC News, New York Magazine, and BBC World News. She holds an MBA degree from Oxford Brookes University. Annie is also the founder of the New York Life Coaching Institute which offers a comprehensive life coach certification program.
    Annie Lin, MBA
    Life & Career Coach
    Expert Answer
    Start with small steps working toward your goal. Even a tiny change is a start in the right direction.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Tips

      • Recent studies suggest that how long breaking a habit takes depends on the individual and the habit and can range from as few as 18 days to as many as 245. [20]
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      • Mistakes happen, so don’t fret if you make one! Simply shake it off, go back to your plan, and try again.
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      Warnings

      • Substance abuse, eating disorders, self-mutilation, and other self-destructive patterns could be signs of addictions or mental disorders. Seek professional help to combat them.
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      • Consult a mental health professional (psychologist, psychiatrist, or counselor) if you find that you can't control the habit, as they’ll be able to help.
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      Expert Interview

      Thanks for reading our article! If you’d like to learn more about personal growth, check out our in-depth interview with Annie Lin, MBA .

      References

      1. ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
      2. ↑ Guy Reichard. Life Coach. Expert Interview. 19 March 2020.
      3. ↑ http://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them
      4. ↑ Guy Reichard. Life Coach. Expert Interview. 19 March 2020.
      5. ↑ Annie Lin, MBA. Life & Career Coach. Expert Interview. 25 November 2019.
      6. ↑ Annie Lin, MBA. Life & Career Coach. Expert Interview. 25 November 2019.
      7. ↑ Tiffany Douglass, MA. Substance Abuse Treatment Specialist. Expert Interview. 10 March 2020.
      8. ↑ https://www.sciencedirect.com/science/article/abs/pii/S0022103105001356
      9. ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
      1. ↑ Annie Lin, MBA. Life & Career Coach. Expert Interview. 25 November 2019.
      2. ↑ http://www.helpguide.org/harvard/benefits-of-mindfulness.htm
      3. ↑ http://people.uncw.edu/hakanr/documents/mindfulandlettinggoofnegthought2007.pdf
      4. ↑ Annie Lin, MBA. Life & Career Coach. Expert Interview. 25 November 2019.
      5. ↑ http://www.nlm.nih.gov/medlineplus/magazine/issues/spring12/articles/spring12pg18-19.html
      6. ↑ http://www.npr.org/blogs/health/2012/01/02/144431794/what-vietnam-taught-us-about-breaking-bad-habits
      7. ↑ http://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them
      8. ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/breaking-bad-habits
      9. ↑ https://www.npr.org/2012/03/05/147192599/habits-how-they-form-and-how-to-break-them
      10. ↑ http://greatergood.berkeley.edu/article/item/try_selfcompassion
      11. ↑ http://www.theguardian.com/lifeandstyle/2009/oct/10/change-your-life-habit-28-day-rule

      About This Article

      Article Summary X

      To break a habit, start by making a clear plan for how you’re going to quit, which will increase your chances of being successful. As part of your plan, start small by creating easier steps to achieve the bigger goal, like committing to eating a healthy breakfast each day when you’re trying to stop eating junk food altogether. Finally, create obstacles to deter you from your habit, such as keeping cigarettes in another room or blocking time-wasting websites on your computer. For tips from our reviewer on how to set yourself up for success as you break a habit, read on!

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