A Simple Guide to Breaking a Bad Habit

Bad habits: Recognizing them to break them

Identify your daily triggers

Replace with positive habits

We all have bad habits, although they’re not always the same: smoking, overeating, procrastinating, criticizing, endlessly checking our phones, or staying up too late.

There are countless examples, and most importantly, they’re deeply connected to how we understand ourselves.

Sometimes we don’t even recognize they’re there or that they’re affecting us, because they’ve become part of our routine almost without us realizing it.

The first step in changing them is admitting they exist and that we’d like to do something about it.

Breaking a bad habit doesn’t require magic formulas or infinite willpower.

Here’s a series of practical, easy-to-apply steps to help you get started today.

How to Recognize and Break Your Bad Habits

A Simple Guide to Breaking a Bad Habit – PHOTO: Envato

1. Identify the Trigger That Sets It Off

Every habit has a trigger. It could be:

A place (the bed, the sofa).

A time of day.

An emotion (stress, boredom, anxiety).

A person or group.

Example: If your habit is eating sweets at night, the trigger might be the moment you sit down to watch TV.

Make it conscious: write it down or reflect on when and why it happens. Knowing the trigger is the first step to breaking the bad habits.

2. Understand the Reward

Every bad habit has some benefit (even if small or harmful in the long term), which makes it harder to break it:

It relaxes you.

It distracts you.

It provides immediate pleasure.

Recognize what it gives you so you can find something else to replace it.

3. Replace the Bad Habit with a Healthier One

It’s not enough to simply “eliminate” it. You need to fill the space.

Ideas:

Instead of smoking, chew gum or take deep breaths.

Instead of biting your nails, play with a ring or a stress ball.

Instead of scrolling social media, read a short book or go for a walk.

Key: the replacement should be simple and accessible.

4. To Break a Bad Habit, Make It Harder to Repeat

The easier something is to do, the more you’ll do it.

The harder it is, the less you will.

So, increase the friction:

Block apps on your phone.

Store alcohol or sweets in an inaccessible spot.

Remove automatic logins for social media.

Change your route to avoid the cigarette shop.

Goal: make the bad habit less “at your fingertips” to make it easier to break it.

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5. Reduce Temptation to a Minimum

PHOTO: Envato

Organizing your environment is crucial here. Since we don’t know your specific bad habit, here are various examples for different situations that could help you break it:

For junk food: don’t buy it, or store it out of sight or on high shelves.

For alcohol: don’t keep bottles at home.

For social media: silence notifications, use time blockers, or remove the app from your home screen.

For gambling or online betting: block those websites in your browser.

For impulsive shopping: delete saved payment info from online stores.

For a sedentary lifestyle: leave sneakers visible, have workout clothes ready.

For habits of criticizing or complaining: use a journal to vent privately.

Key idea: adapt the changes to your specific trigger and environment. There’s no single recipe—it’s a menu of options.

6. Use the Two-Minute Rule

The new habit that will replace the bad one should be so easy you can’t say no.

Read two pages instead of checking social media.

Do two minutes of stretching instead of postponing exercise.

Wash a single dish instead of leaving them all dirty.

The trick is to start. Once you begin, you’re more likely to keep going.

7. Celebrate Small Victories

Each time you interrupt the bad habit or replace it with the new one: acknowledge it.

Mark on a calendar the days without relapses.

Congratulate yourself out loud.

Give yourself a small reward.

Positive reinforcement helps solidify the new behavior.

8. Be Patient and Consistent

You won’t change overnight. There will be relapses. Don’t beat yourself up:

Analyze what went wrong.

Adjust your strategy.

Keep moving forward.

Consistency matters more than perfection. Breaking a bad habit is a journey, not a single event.

There’s no one-size-fits-all solution. But if you identify the trigger, understand the reward, make it harder to repeat, reduce temptation, and choose an easy replacement, you’ll be on the right path.

Start today with one simple step and build your change gradually.

Which bad habit would you like to change first, and which idea from this list would you like to try today?

SOURCE: Clear, James. Atomic Habits (2018) / Harvard Health Publishing. “How to Break a Bad Habit” (2021)