How to Break Bad Habits and Build New Ones: The Science Behind Habit Formation

We all have habits—some good, some bad. But what if I told you that habits aren’t something you’re stuck with forever? That they’re just patterns, systems that we can tweak, hack, and ultimately replace?

Here’s the thing about habits: they form automatically, deeply imprinted in our subconscious. And once they’re there, they’re difficult to break. But here's the good news—science has shown us that with the right tools, systems, and strategies, we can reshape our behaviour. So, let’s dive into how you can break free from those unwanted habits and replace them with positive, productive ones.

The Habit Loop: Trigger, Behaviour, Reward

At the heart of every habit is a loop that looks like this:

1. Trigger: A cue or reminder that kicks off the behaviour.

2. Behaviour: The action you take in response to the trigger.

3. Reward: The feeling or payoff you get from completing the behaviour.

For example, let’s say you’re trying to stop checking your phone every time it pings. Here’s how it looks:

- Trigger: You get a notification.

- Behaviour: You immediately reach for your phone and scroll through the notifications.

- Reward: A release of dopamine because you feel needed, connected, or validated.

This process happens automatically, and over time, it becomes second nature. But if you want to break a bad habit, you can’t rely on willpower alone—it’s like trying to swim against the tide. Instead, you need to replace that bad habit with a new one that gives you the same reward.

Replacing Bad Habits: The Power of Substitution

Here’s a game-changing tip: replace, don’t just remove.

Take, for instance, someone who’s trying to cut down on alcohol. If they go “cold turkey,” they might face intense cravings, anxiety, and a feeling of deprivation. The trick? Replace the behaviour. So, instead of reaching for a glass of wine in the evening, try grabbing a non-alcoholic drink or herbal tea. You’ll still get the ritual of relaxation and that soothing, dopamine-triggering reward, but without the alcohol.

The key is making it easy. The smoother the transition, the quicker you’ll build a new habit loop. Eventually, the resistance fades, and the new habit will feel just as automatic as the old one.

The Science Behind Habit Formation

Habits are so deeply ingrained in us because they’re essentially shortcuts for our brain. They allow us to perform actions without thinking too hard. But to change a habit, we need to work with this natural system—using triggers, behaviour, and rewards in the right way.

How long does it take to form a new habit?

That’s where a lot of people get tripped up. We’ve all heard that it takes 21 days to form a habit, right? Well, that’s actually not true. According to a study by Dr. P. Lally (2010), it can take anywhere from 18 to 254 days to form a new habit, depending on the individual and the complexity of the behaviour. On average, it takes about 66 days. As Dr. Lally states, “The process of habit formation is highly individualized and context-dependent” (Lally, 2010). So, don’t stress if it’s taking longer than you expected. And if you miss a day or two, don’t beat yourself up. As Dr. Lally points out, “The key to habit formation is consistency, not perfection” (Lally, 2010).

3 Common Mistakes People Make When Trying to Change a Habit

1. Thinking you’re the problem: It’s not you, it’s your systems. If you don’t have the right tools or strategies in place, it’s like trying to build a house without a blueprint.

2. Making it harder than it needs to be: We often expect results too quickly. Change takes time, and the more you try to force it, the more resistance you’ll create. Be kind to yourself and give the process the time it needs.

3. Focusing too much on the action: “I want to eat healthy,” you think, and you focus all your energy on the act of eating. But the truth is, forming a habit isn’t just about the action; it’s about the systems that support it, like planning your meals or having the right foods on hand.

As Dr. Wood wisely says, “You can’t change a habit by simply focusing on the behaviour. Instead, you need to change the context that surrounds the habit” (Wood, 2014).

How to Hack Your Habits

Here’s the secret sauce: focus on systems and rewards.

- Tools: Make it easy for yourself. For example, if you want to drink more water, put a water bottle by your bed so it’s the first thing you see in the morning. The visual trigger will remind you to drink, making it more automatic.

- Systems: Set yourself up for success. For instance, if you’re trying to eat more fruit, prep it the night before so it’s ready to go in the morning. Systems make your goals more achievable.

- Rewards: Find something that excites you. Whether it’s a sense of accomplishment or a small treat, the reward helps encode the habit loop in your brain. It’s all about making the new behaviour feel as rewarding as the old one.

Here are some universal tools, systems, and strategies that can be applied to almost any goal:

Tools:

1. Habit-Tracking Apps: These apps help you track your progress on goals, providing motivation and accountability.

2. Task Management Apps: Organise your tasks and break them down into smaller, actionable steps.

3. Time-Tracking Tools: Track how much time you're dedicating to different tasks, helping you assess your productivity.

Systems:

1. Daily Planning: Use a planner or digital calendar to structure your day and allocate time for important tasks. This ensures you focus on what matters most.

2. The 2-Minute Rule: If a task takes less than two minutes, do it immediately. This simple system helps you avoid procrastination on small tasks.

3. Automation: Set up automation systems (e.g., automatic bill payments, email filters, or recurring tasks in apps) to free up mental space for more important work.

Strategies:

1. SMART Goals: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This strategy helps you set clear, actionable objectives.

2. Chunking: Break large tasks or goals into smaller, more manageable chunks. This makes big goals feel less overwhelming and easier to tackle.

3. Reward Systems: Set up small rewards for completing milestones. This reinforces positive behaviour and boosts motivation.

Using these tools, systems, and strategies can create a structured yet adaptable approach to any goal, helping you stay on track and succeed.

The Bottom Line: Start Now, Don’t Wait for “Perfect”

Forget the 21-day myth. Start today. Create the systems, tools, and rewards that will help you stick to your new habit. And remember, it’s not about perfection—it’s about progress. The more you work on your habits, the easier it becomes.

So, let’s stop talking about how long it’s going to take. Start small, and hack your habits to success.

References

Wood, W. (2017). Good Habits, Bad Habits: The Science of Making Positive Changes That Stick. New York: Farrar, Straus and Giroux.

Wood, W., & Rünger, D. (2016). 'Psychology of habit', Annual Review of Psychology, 67, pp. 289-314. https://doi.org/10.1146/annurev-psych-122414-033417 (Accessed: 14 January 2025).

Wood, W. (2014). 'The role of context in the formation and change of habits', Current Directions in Psychological Science, 23(1), pp. 42-47. https://doi.org/10.1177/0963721413514124 (Accessed: 14 January 2025).

Robbins, M. (2021). Build Amazing Habits: Simple Steps to Break Bad Habits & Make Good Ones Stick. [Podcast] Available at: https://www.melrobbins.com/podcast/ (Accessed: 14 January 2025).

Lally, P. (2010). 'How are habits formed?', European Journal of Social Psychology, 40(6), pp. 668-679. https://doi.org/10.1002/ejsp.674 (Accessed: 14 January 2025).