How to Break Bad Habits

Breaking bad habits isn’t easy, but it’s possible when you approach it with intention, patience, and a clear understanding of what’s driving those habits in the first place. Over the years, I’ve seen time and time again that it’s not about willpower, it’s about strategy. You don’t need to overhaul your life overnight. You just need to take it one step at a time and focus on progress, not perfection.

Here are a few tips about how to finally break those bad habits and replace them with positive, lasting actions.

Identify Your Triggers

Every habit, good or bad, has a trigger. It’s the cue that sets the routine in motion. For example, if you find yourself mindlessly snacking every afternoon, the trigger might be boredom, stress, or even just the sight of your pantry. Take some time to reflect on your habits. When does the behavior happen? Where are you? How are you feeling in the moment?

Once you’ve identified the triggers, you can start interrupting the pattern. Awareness is the first step to change. Without it, you’re working in the dark.

Replace, Don’t Just Remove

Habits don’t exist in isolation. They’re tied to routines, emotions, and even our identity. This is why trying to “just stop” a bad habit rarely works. Instead of focusing on breaking the habit, think about replacing it with a positive action.

Let’s say you’re trying to quit scrolling on your phone before bed. Instead of just putting the phone down (and then grabbing it again out of boredom), replace the behavior with something meaningful. Maybe you start a bedtime routine that includes journaling, reading a book, or spending a few minutes in prayer. By giving your mind and body something else to focus on, you’re more likely to succeed.

Start Small and Build Momentum

When it comes to breaking habits, the long game matters more than quick fixes. Big, dramatic changes might feel exciting at first, but they’re hard to sustain. Instead, start with the easiest habit to change. This could be something as simple as drinking a glass of water in the morning instead of reaching for coffee right away or taking a five-minute walk after lunch instead of scrolling through social media.

Stick with that one small change for at least a few weeks before adding anything new. It takes time for your brain to rewire itself and for the new habit to feel automatic. Once it does, you can build on that success and tackle the next goal.

Set Smaller, Achievable Goals

One of the biggest mistakes people make is trying to change too much at once. Instead of saying, “I’m going to work out five days a week,” start with a smaller goal like “I’m going to move my body for 10 minutes a day.”

Smaller goals feel less overwhelming, which means you’re more likely to stick with them. Plus, every small success builds confidence and creates momentum. Over time, those small wins add up to big changes.

Focus on the Long Game

Habits are built over time, so breaking them will take time, too. It’s easy to get caught up in wanting quick results, but real, lasting change happens when you focus on the long-term benefits. Instead of obsessing over immediate outcomes, remind yourself why you’re making the change in the first place.

For example, if you’re trying to cut out late-night snacking, think about how it will improve your sleep, energy levels, and overall health in the long run. Keep your “why” front and center, it’s what will keep you going when motivation dips.

Give Yourself Grace

Breaking habits isn’t a straight path. There will be days when you slip up, and that’s okay. What matters most is how you respond. Instead of beating yourself up, take it as a learning opportunity. What triggered the slip-up? What can you do differently next time?

Remember, change isn’t about being perfect, it’s about showing up for yourself consistently, even when it’s hard.

Track Your Progress

Sometimes, the changes we’re making don’t feel significant until we look back and see how far we’ve come. Keep track of your progress, whether it’s through journaling, a habit tracker, or even just celebrating small wins along the way.

Seeing tangible evidence of your growth can be incredibly motivating and remind you that your efforts are paying off.

Surround Yourself with Support

Breaking habits is easier when you’re not doing it alone. Share your goals with a trusted friend, family member, or coach who can hold you accountable and encourage you when things get tough.

Community matters. Whether it’s someone cheering you on or a group of people working toward similar goals, having support makes all the difference.

Breaking bad habits is a process, not a destination. It’s about creating a life that aligns with your values and supports your well-being. Start small, stay consistent, and remember that every step forward, no matter how small, is progress.

You’ve got this, and I’m here to remind you that change is possible. What’s one small habit you want to work on? Start there. One step, one day at a time, you’ll be amazed at what you can accomplish.