Have you ever wondered why it is so hard to break that one bad habit? Whether it’s snacking too much, scrolling aimlessly on your phone or binging series. We all struggle with breaking unwanted behaviours. In this article, we will take a closer look at why it is so difficult to break bad habits and what you can do about it. But first, let’s take a look at what happens in our brain when it comes to forming habits.
Why are habits so persistent?
Our brains are amazing and complex structures responsible for the way we think, feel and act. Habits are formed by a part of the brain known as the ‘basal ganglia’ that is involved in reward and learning. When we perform a certain action repeatedly and receive positive feedback for it, such as pleasure or satisfaction, our brain begins to make a connection between the action and the positive feeling. This creates a ‘highway’ in our brain that reinforces the neural pathways that support the habit. Over time, this highway gets stronger and stronger and this is why it is so difficult to break a bad habit. Our brain craves the reward associated with the habit and it takes effort to change this ingrained pattern.
How to break habits?
By being persistent in not performing the action whenever you feel triggered you attenuate the neural pathway. The need to perform the action will get weaker and weaker and eventually the habit will dissolve. Although this sounds pretty straightforward there are all sorts of factors that can make it really difficult to break the habit. Below we will discuss what they are and how you can overcome them.
1. Enhance awareness and motivation
Before you can break a bad habit, it is essential to be fully aware of it. Identify which bad habit you want to break and understand why it is detrimental to your well-being. Take time to understand why you have developed this habit and how it affects your life. Sometimes there may be a compelling need, for example because the habit is degrading your health and therefore there is a great urgency to change. Writing down the reasons to change can help motivate you to start breaking the habit.
People often have an optimism bias, or a distorted view where you think your behaviour is better than it actually is. We also tend to view our own behaviour more positively when compared to others. When confronted with health risks of our behaviour, for example, we still tend to think it is not that bad and that nothing will happen to us. Keep this in mind.
Ultimately, it is about being sufficiently motivated to change your behaviour. From our environment, we may feel pressure to change. For instance because our friends and family want us to change, because we measure ourselves against others in society, or because our employer has certain demands. Or perhaps we got some advice from our doctor and feel obligated to follow his orders. These extrinsic forms of motivation can be effective, but often stem from a place where we feel we SHOULD change. We feel we SHOULD change our behaviour to get approval from others or to avoid feelings of guilt or shame. And this requires energy. If we actually WANT to change we can better commit to our goal, because achieving the new behaviour itself gives us satisfaction. In this case there is a form of intrinsic motivation, which actually gives us energy. We CHOOSE that we WANT to change instead of DECIDING that we SHOULD change.
The words we speak often show if our motivation is extrinsic or intrinsic. Do you tell others that you SHOULD or WANT to change?
2. Understanding your triggers
Triggers are the catalysts that activate your bad habit. Your brain associates the trigger with the feeling of reward that follows and therefore wants to carry out the habit almost on autopilot. It takes willpower to resist this. Especially if you offer your brain no alternative. Breaking a habit can be easier by not only stopping the act itself, but also finding a healthier replacement.
Identify situations, emotions or environmental factors that increase the urge to perform the habit. These triggers can range from stress and boredom to social pressure. For example, if you notice that you often snack when you are stressed look for healthier ways to cope with stress. We know that exercise and deep breathing reduce stress, so going for a walk or doing breathing exercises could help. Or perhaps you get triggered to eat junkfood when you are hungry after finishing work. Something you can reduce by bringing a healthy snack to eat on your way home. Maybe you tend to check your phone as soon as you get bored. Then you could bring a book to read.
Understanding the reason for your habit can help you control your reaction. Unhealthy habits often produce a quick momentary feeling of reward. The sugar in sweets, the nicotine in a cigarette and social media feeds release dopamine. With healthy alternatives this feeling of reward may come later or play more into changing our overall state of mind, like meditation. Because the positive effects are not felt immediately, it can be harder to stay motivated. It can help to realise that while the initial rewards of unhealthy habits may be quick, the long-term benefits of healthy alternatives are much more valuable and sustainable for our well-being.
Ultimately, a bad habit often has to do with wanting to suppress certain thoughts and feelings. Is checking your phone simply to do with boredom? Or is it the thoughts and feelings that come up that you don’t want to give space to?
3. Ask your social circle for support
Surround yourself with people who support you and create a positive environment that makes it easier to get rid of your bad habit.
The people and environment around you have a big influence on your habits. Seek support from friends, family members or even online communities that have similar goals. These people can encourage you and hold you accountable. Also, identify who is a bad influence on your behaviour and make a plan on how to deal with them. It may help to explain to that person why you want to break your bad habit or maybe you need to distance yourself until you can better resist their influence.
4. Be patient and persevere
Breaking a habit takes time. Don’t be too hard on yourself if you occasionally relapse. Changing a habit is not a linear process. Habits are not formed overnight, nor will they disappear overnight. Be patient and understand that there may be occasional relapses. Most importantly, keep striving to progress even when things get tough. Over time, the new neural pathways will become stronger and replace the old habits.
Breaking bad habits is a challenge that requires perseverance and dedication, but it is definitely achievable. Remember, you are ‘reprogramming’ your brain and this takes time. By raising your awareness, understanding your triggers and a good dose of motivation, you can regain control of your habits and initiate positive change.
References:
(1) Yin, H. H., & Knowlton, B. J. (2006). The role of the basal ganglia in habit formation. Nature reviews. Neuroscience, 7(6), 464–476. https://doi.org/10.1038/nrn1919
(2) Steenhuis, I. en Overtoom, W. (2021) Positieve leefstijl verandering. Wat elke professional moet weten over leefstijl en gedragsverandering. (3e druk). Uitgeverij SWP Amsterdam. Hoofdstuk 2: Leefstijl veranderen.
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