Habits – we all have them, some are good, some are bad, and some are just downright weird. Good habits can make you feel like you are winning, like you are superior to most people you know, and you’re about to win the gold medal in life, or at least that’s how they make me feel. Bad habits on the other hand, can make you feel horrible and trap you in a circle of shame and self-loathing. Considering the power habits can have over our lives, learning to build strong good habits and break bad habits is an essential life skill. To master this skill, it is best to dive into the science behind habit formation:
The Psychology of Habit Formation and Change
Habits are behaviors that become automatic over time through repetition and association. They follow a loop: cue → routine → reward. Whether it’s checking your phone in the morning or exercising daily, your brain creates shortcuts to make these behaviors more efficient. To build good habits, work with this loop. To break bad habits, disrupt it.
Building Good Habits
- Start Small and Build Gradually
Ambitious goals are great, but small steps are more sustainable. Want to journal? Start with one sentence a day. This reduces resistance and helps build consistency.
Why it works: Small successes release dopamine, reinforcing the behavior.
- Use Habit Stacking
Link a new habit to an existing one. For example: “After I pour my coffee, I’ll do 10 squats.” This uses an existing routine as a trigger for a new behavior.
Why it works: Creating a mental cue makes the habit easier to remember.
- Design Your Environment
Set up your surroundings to support your goals. Want to eat healthier? Keep fruit visible. Want to work out? Keep your mat or shoes ready.
Why it works: When healthy behaviors are convenient, they’re more likely to happen.
- Track Your Progress
Use a journal or an app to mark each day you complete a habit. Seeing progress keeps you motivated and accountable.
Why it works: Visual feedback strengthens commitment and builds momentum.
- Reward Yourself and Reflect
Small rewards or positive feedback can make habits more enjoyable. Take time to review your progress and make adjustments.
Why it works: Celebrating progress builds motivation and reflection helps keep you on track.
Breaking Bad Habits
- Identify the Habit Loop
Pay attention to your triggers. What’s the cue—time, place, emotion? What’s the reward—relief, distraction, pleasure?
Example: You reach for your phone when you’re bored. The cue is boredom; the reward is stimulation.
- Replace the Routine
Substitute a healthier behavior. Instead of grabbing a soda when stressed, take a few deep breaths or go for a walk.
Why it works: You still satisfy the need but in a healthier way.
- Increase Friction
Make the bad habit more difficult. Move snacks out of reach. Use app blockers. Keep your phone in another room.
Why it works: If something is inconvenient, you’re less likely to do it.
- Find Social Support
Tell a friend, join a group, or work with a coach. Support from others can boost accountability and motivation.
Why it works: Community and connection help reinforce positive change.
- Be Kind to Yourself
Setbacks happen. They don’t mean failure. Learn from them and get back on track without judgment.
Why it works: Self-compassion helps you recover and stay committed.
Changing habits is less about willpower and more about creating the right conditions for success. With consistency, patience, and the right strategy, you can build lasting habits that support your health, productivity, and well-being.
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