Posted by Dr Michelle Wright
Welcome to another episode of Health Matters. I’m Dr Michelle Wright, today, tackling bad habits – how to understand them and, more importantly, how to overcome them.
January is nearly over, and if your New Year’s resolutions are slipping, don’t worry – you’re not alone. Often it’s our bad habits that we make resolutions about so let’s explore why bad habits are so tough to break and how you can turn things around.
Why are bad habits so tough to break?
Bad habits often start innocently, without our conscious awareness: biting nails, endlessly scrolling social media, or reaching for unhealthy snacks.
But over time, these behaviours can become deeply ingrained because of a combination of psychological, environmental, and neurological factors.
One important one being the brain’s reward system. When you engage in a habit, your brain releases dopamine – a feel-good chemical that reinforces the behaviour.
Breaking a habit feels uncomfortable because your brain perceives change as a threat. The limbic system, which handles stress responses, kicks in, urging you back to familiar behaviours – even if they’re harmful.
Some habits can be triggered by specific cues or situations. So, breaking a bad habit isn’t just about willpower – it’s also about understanding the psychological and environmental triggers.
What can you do to break bad habits?
The first step is self-awareness. Reflect on your daily routines. What habits do you repeat, and what triggers them? Keeping a journal can help you spot patterns and track thoughts or emotions tied to these behaviours.
Then, once you’ve identified a habit you want to break, try these strategies:
- Start small and realistic. Focus on one tiny change at a time. For example, if you want to be more active, start with step one: buy trainers. Step two: go for a 10-minute walk. And build from there.
- Replace negative habits with positive ones. If you snack when bored, pick up a hobby or go for a walk instead.
- Plan and schedule your actions. Booking a walk or workout into your calendar increases the chance you’ll follow through. Plus, the act of planning itself feels like an achievement.
- Modify your environment. Clear out unhealthy snacks from the cupboards. Lay out your workout clothes the night before. Move your phone charger out of the bedroom to avoid late-night scrolling – and invest in an alarm clock rather than relying on your phone!
- Mindfulness techniques, like meditation or deep breathing, can also help you resist impulses and make more intentional choices in the moment.
- And finally, share your goals and seek support. An accountability partner – like a friend or colleague – can motivate you. Or use trackers to monitor progress for self-accountability, whether it’s a step counter on your phone or a sleep-tracking device.
For those really struggling, professional support from therapy, coaching, or counselling can also provide valuable guidance.
My biggest takeaway?
Be kind to yourself. Change is a journey, and setbacks are part of it. Practicing self-compassion helps you bounce back and stay on track.
