Breaking habits

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Breaking Bad Habits: A Psychological Perspective

Which of these habits do you consider bad ones?

Overplanning your day

Multitasking

Eating lunch while working

Always saying “yes” to requests

Correcting other people’s mistakes immediately

Always being punctual

Constantly seeking validation from others

• Habit loop
• Cue
• Reward
• Neuroplasticity
• Contextual reinforcement
• Deliberate habit-building
• Substitution
• Instant gratification
• Long-term well-being

Vocabulary

How Do We Obtain Habits?Habits are the small, consistent behaviors that shape our daily lives, often without us consciously realizing it. They form through a process deeply rooted in psychology and neuroscience, driven by repetition, reward, and routine.The foundation of habit formation lies in the habit loop, a cycle consisting of three key elements: cue, routine, and reward. A cue triggers the brain to initiate a behavior. This might be a time of day, an emotional state, or a specific environment. For instance, walking into the kitchen may cue the habit of making coffee. The routine is the actual behavior performed in response to the cue—such as brewing the coffee—and the reward is the satisfaction or benefit derived from completing the routine, like enjoying the caffeine boost or the comforting aroma.Habits typically develop through repetition. When we repeat an action in the same context over time, our brain begins to associate the cue with the behavior and reward. Neuroscientists attribute this process to neuroplasticity, the brain’s ability to rewire itself based on repeated experiences. Over time, actions become automatic, requiring less mental effort and conscious thought.Interestingly, habits are not always intentional. Some develop passively through contextual reinforcement. For example, frequently checking your phone during idle moments can evolve into a habitual response to boredom. Conversely, deliberate habit-building involves actively identifying desired behaviors and structuring the habit loop to reinforce them. Setting small, achievable goals and pairing them with immediate rewards significantly enhances the likelihood of success.Breaking bad habits or creating new ones requires disrupting the existing habit loop or establishing an alternative. For instance, substituting a walk for a sugary snack when feeling stressed shifts the reward focus from instant gratification to long-term well-being.

What is a habit you have developed unintentionally? Can you identify the cue, routine, and reward behind it?

What is first?

A certain cue

Reward

Routine

1. What’s a habit you’ve always wanted to develop but struggled with? What stops you from succeeding?2. Can you identify a habit you’d like to eliminate? What makes it so challenging to break?3. Which is more important: understanding the science of habits (e.g., habit loops) or simply practicing discipline and repetition?

Let's discuss

• I was stuck in a rut
• I went from desk-dwelling computer nerd to the kind of guy who bikes to work.
• I also figured out that if you really want something badly enough
• You might be sleep-deprived
• give it a shot

Try something new for 30 days

A watching time

What would you like to try for the next 30 days?

Avoid social media for the first hour after waking up.

Replace one sugary snack with a healthy option daily.

Track your water intake and aim for 6-8 glasses a day.

Say something positive about yourself each morning.

Learn 5 new English words every day and use them in a sentence.

Watch a short video or TED Talk in English daily.

1. Embracing Failure as Feedback

Successful people view failures as learning opportunities rather than setbacks. They analyze what went wrong, adapt, and move forward, treating mistakes as a necessary part of progress.2. Practicing Deep WorkThey block out time for uninterrupted focus on meaningful tasks, eliminating distractions to achieve high levels of productivity and creativity.3. Prioritizing Energy Management Over Time ManagementInstead of obsessing over how many hours they work, they ensure they are working at peak energy levels by aligning tasks with their natural rhythms (e.g., creative work in the morning, meetings in the afternoon).4. Documenting Their ThoughtsThey regularly write down ideas, reflections, or lessons learned, creating a personal system of growth and self-awareness. This habit fosters clarity and helps in decision-making.5. Building Micro-Habits for Self-ImprovementThey develop small, incremental habits, like reading 5 pages daily or making one new connection per week, which compound into significant achievements over time.10. Staying CuriousThey constantly seek to learn, asking “Why?” and “How?” to deepen their understanding of the world and adapt to change more effectively.

Habits of successful people

Agree or disagree

Successful people are successful because they automate as much of their life as possible.

Overthinking prevents the formation of effective habits.

Breaking bad habits is harder than forming new ones.

The habit of saying 'no' is more important than saying 'yes' to opportunities.

Habits reveal more about a person’s character than their words or intentions.

Self-control is a limited resource that can be exhausted over time.

Consistency in habits is overrated; flexibility is more important.

Motivational Video

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