Why Breaking Habits is Harder Than You Think (and What to Do About It)

You know that feeling when you want to change a habit, but it seems like a mountain you can’t quite climb? It’s something I’ve struggled with myself, and I’m here to tell you that you’re definitely not alone.

Let’s walk through why breaking habits can feel so daunting and, more importantly, how you can make it a bit easier on yourself.

Understanding the Habit Loop

The first step to dismantling a habit is understanding the habit loop. This concept involves three components: cue, routine, and reward. Each habit kicks off with a cue or trigger, leading to the routine or behavior, followed by a reward that reinforces the cycle.

Identifying Your Cues and Rewards

Begin by identifying the cues that trigger your habit. Is it that afternoon slump prompting a coffee run or the sound of your phone pinging? Once you recognize these, figure out what reward you’re actually getting from the habit. Is it the caffeine jolt or a moment of social interaction?

Jotting It Down

Keep a habit journal to log when your habit occurs. Note the time, place, emotions, and the preceding action. Patterns will start to reveal themselves, giving you valuable insight.

Replacing the Routine

The next step is changing the routine while keeping the same cue and reward. For instance, if you’re trying to cut back on coffee, could a short walk outside give you that same feeling of refreshment?

Introducing Mindful Awareness

Mindfulness is a powerful tool in breaking habits. By being present and aware of your triggers and routines, you can create a pause—a moment to choose a different response. It’s that simple pause that can shift your habits over time.

Practice: A Simple Mindfulness Exercise

Try this: the next time you feel the urge to enact a habit you wish to change, take three deep breaths. Notice how you're feeling and then decide on your next action. It takes practice, but this pause can make a difference.

Focus on Small Wins

Remember, change doesn’t happen overnight. It’s about taking small, consistent steps. Celebrate these little victories! They’re not just progress markers—they’re powerful motivators.

Reflect and Adjust

Once you’ve tweaked your routine, regularly assess how it’s working for you. Reflect on what’s effective and be honest about what isn’t. Adjustments are key to successful habit change.

Final Thoughts

Breaking a habit may feel challenging, but each step you take is progress. Give yourself grace and recognize that it’s a journey we’re all on together. Feel free to share your experiences or any tips you might have discovered along the way in the comments below. Let’s support and learn from each other on this path!