Why Bad Habits Are Hard To Shake and How To Break Free

Bad habits – we all have them. Whether it’s late-night snacking, scrolling on social media for hours, or skipping workouts, these behaviours often seem harmless at first. But over time, they can erode both your physical and mental well-being. So why are bad habits so hard to break?

The reason lies in how habits are formed. When we repeat a behaviour frequently, our brain starts to wire itself to make that action automatic. This is useful for certain behaviours, like brushing our teeth or locking the door, but it also means that unhealthy habits can become ingrained over time. The more we repeat them, the harder they are to break.

One of the most effective ways to overcome a bad habit is to replace it with a healthier one. Instead of focusing on eliminating the bad behaviour, shift your energy toward adopting a new, positive habit that serves the same need. For example, if you tend to snack late at night out of boredom, try engaging in an activity that keeps your mind and hands busy, like reading or stretching. By giving yourself an alternative behaviour, you’re less likely to fall back into your old patterns.

Another useful approach is breaking down the habit loop into its three components: the cue, the routine, and the reward. The cue is the trigger that prompts the behaviour (such as feeling stressed), the routine is the habit itself (like reaching for junk food), and the reward is the feeling you get after (a momentary sense of comfort). Once you understand the loop, you can start altering it. If stress is your cue, replace the unhealthy routine (junk food) with a healthier alternative (taking a walk or deep breathing exercises).

Accountability can also make a huge difference in breaking bad habits. Sharing your goals with someone you trust or keeping a habit-tracking journal can help keep you on track and make you more aware of your actions.

By identifying your triggers, creating healthier alternatives, and focusing on progress rather than perfection, you can successfully break free from habits that hold you back.

Coach Terry and Zita, co-founders of Synaptic Fit Fusion Pros, have developed the Rejuvenise 360 – Holistic Healthy Living® Transformational Coaching System, which takes a comprehensive approach to your well-being through the Holistic Wellness Triad: nutrition, exercise, and neurology. By focusing on this triad, the system helps you transform your lifestyle in a sustainable way.