Why Is It So Hard to Break a Bad Habit?

We've all been there – trying to kick a habit that just won't budge. Whether it's nail-biting, hair-pulling, or something else, breaking bad habits can feel like an uphill battle. But why is it so difficult, and what strategies can actually help?

The Science of Habit Formation

Scientists define habits as behaviors performed regularly and triggered subconsciously by specific environments. These environments can be a location, time of day, or even an emotional state. Habits can range from simple actions like picking your hair when stressed to complex practices ingrained in daily routines, such as staying up late or brewing coffee in the morning.

If you do something frequently without much deliberation, it's likely a habit.

The Brain's Role in Habit Formation

Habits form because your brain learns that the behavior is beneficial. For example, biting your nails after opening a stressful email might provide a temporary distraction, curbing your anxiety. This rewarding experience triggers the release of dopamine, a neurotransmitter that mediates feelings of pleasure.

Dopamine also drives neuroplasticity, changing how your neurons wire and fire. Your brain builds connections that link the reward with the behavior, driving you to repeat it. It also associates the behavior with cues, like your environment. Eventually, just sitting at your desk can trigger the nail-biting habit, even without a stressful email.

The Speed of Habit Loops

Once established, these cue-behavior-reward loops work fast, outpacing the decision-making process. You might find yourself engaging in a habit before you even realize it. However, not all habits are bad. They're stored memories of what's worked in the past, allowing you to take swift action in the present.

One study estimates that people spend over 40% of their days performing regularly repeated behaviors while their minds are occupied with other thoughts. A seemingly automated morning routine, for example, saves time and mental energy.

Strategies for Breaking Bad Habits

Research shows that intentions alone often fail to lead to long-term behavior change. However, understanding the basis of habits can help you create better plans for changing them.

Modifying Environments and Routines

Habits are often cued by environments and routines. For example, lying in bed might cause you to endlessly scroll through your phone, or watching TV on the couch might lead you to grab a sugary snack. One effective way to manage behavior is to identify these locations or times of day and then modify them by changing your routine or creating obstacles that make it more difficult to perform the habit in that space.

Moving, switching jobs, or starting a new schedule are great times to break a habit or build a new one.

A 2005 study tracked university students' exercising, reading, and TV watching habits before and after they transferred schools. When students were no longer around old environments and routines, their habits significantly changed.

Habit Reversal Training

For behaviors like nail-biting or hair-pulling, habit reversal training can be helpful. Developed by psychologists in the 1970s, this aims to change a habit by replacing it with another one that's less detrimental. The training requires you to analyze and understand your habit cues so you can effectively intervene at the right times.

For example, if you tend to bite your nails at work, preemptively keep a fidget toy at your desk. Then, if a stressful email comes in, use the toy when you feel the urge to bite your nails.

Patience and Self-Compassion

Breaking a habit takes time, so remember to give yourself grace and have patience through the process. And while many focus on their bad habits, it's also worth celebrating the good ones that help us move swiftly and successfully through our daily routines.

Breaking a bad habit is challenging, but by understanding how habits form and implementing effective strategies, you can take control of your behaviors and create lasting change.