Bad habits are tough to break, whether it’s biting your nails, procrastinating, doom-scrolling, or something more serious.
The thing is, even when you know a habit isn’t good for you, stopping isn’t always as simple as just deciding to quit. It takes awareness, strategy, and a little patience with yourself. Luckily, pretty much any habit can be broken with the right mindset and approach. If you’re ready to make a change, here’s how to get started—though to be clear, if you’re struggling with a more serious addiction issue, you’ll want to consult a professional. Mind UK has some great resources that can help.
1. Identify the real reason you want to quit.
It’s easy to say, “I should stop doing this,” but real change happens when you have a solid reason. Do you want to feel healthier? Be more productive? Improve your relationships? Getting clear on why you want to quit makes it easier to stay motivated. If the only reason is “I guess I should,” it won’t be enough to push through the tough moments.
2. Get honest about when and why you do it.
Most bad habits aren’t random; they’re triggered by something. Maybe you snack when you’re stressed, scroll on your phone when you’re bored, or bite your nails when you’re nervous. Tracking when your habit shows up can help you spot patterns. The more aware you are of your triggers, the easier it becomes to interrupt the cycle.
3. Replace it with a better habit.
Quitting something cold turkey is hard, but replacing it with something better makes it easier. If you’re trying to stop snacking, swap it for drinking water or chewing gum. If you’re trying to stop scrolling at night, replace it with reading a book. Your brain needs a new routine to latch onto. The trick is finding a replacement that still gives you the same satisfaction without the negative effects.
4. Make quitting as easy as possible.
Sometimes, the simplest changes make the biggest difference. If you’re trying to stop hitting snooze, put your alarm on the other side of the room. If you’re cutting down on sugar, don’t keep sweets in the house. Willpower isn’t infinite, so set yourself up for success by removing as many temptations as you can.
5. Set small, realistic goals.
Trying to quit something overnight often backfires. Instead of setting yourself up for frustration, break it down into smaller steps. If you’re quitting caffeine, start by cutting back gradually. If you’re trying to stop wasting time online, reduce it by 15 minutes at a time. Small wins build momentum, and before you know it, those little changes add up to something big.
6. Find an accountability partner.
Having someone to check in with makes a huge difference. Whether it’s a friend, family member, or even an online community, sharing your goal helps keep you on track. When you know someone else is rooting for you (or will call you out if you slip), it adds a layer of motivation that’s hard to ignore.
7. Be prepared for cravings and setbacks.
Quitting a habit isn’t a straight line; there will inevitably be moments when you’re tempted to go back. Whether it’s stress, boredom, or just muscle memory, cravings happen. Instead of letting a setback throw you off, expect them. Have a plan for what you’ll do when the urge hits, whether it’s taking deep breaths, going for a walk, or reminding yourself why you started.
8. Change your environment.
Where you are and who you’re around can influence your habits more than you realise. If you’re trying to stop drinking, hanging out at a bar probably isn’t the best idea. If you want to quit procrastinating, working in a clutter-free space can make a big difference. Surrounding yourself with people and places that support your goal makes it easier to stick with it.
9. Focus on progress, not perfection.
Quitting a habit doesn’t mean you have to be perfect from day one. If you slip up, don’t use it as an excuse to give up completely. One bad day doesn’t erase all the effort you’ve put in. Instead of beating yourself up, focus on getting back on track as soon as possible. Progress is still progress, even if it’s not perfect.
10. Find new ways to manage stress.
Many bad habits are coping mechanisms. If you drink, smoke, overeat, or scroll endlessly when you’re stressed, quitting becomes even harder if you don’t replace it with something else. Try healthier ways to deal with stress, like exercise, meditation, journaling, or even just venting to a friend. The better your stress management, the easier it is to let go of habits that no longer serve you.
11. Celebrate your small wins.
Every time you resist an urge, cut back a little, or go longer without your habit, it’s a win. Instead of focusing on how far you have to go, take a second to acknowledge how far you’ve already come. Whether it’s treating yourself to something small or just giving yourself a mental high-five, recognising progress keeps you motivated.
12. Remind yourself that urges don’t last forever.
When a craving hits, it can feel like it’s going to last forever—but it won’t. Most urges fade within a few minutes if you distract yourself or wait them out. Instead of giving in right away, try delaying it. Tell yourself you’ll wait five minutes before acting on it. More often than not, by the time those five minutes pass, the urge has already weakened.
13. Keep a record of your progress.
Tracking your progress—whether it’s with a habit tracker, journal, or even a simple calendar—helps keep you accountable. Seeing how far you’ve come can be a huge motivator, especially on tough days. Even if you’re not perfect every day, looking back at your overall progress can remind you why you started and encourage you to keep going.
14. Give yourself time to fully break the habit.
Despite what you might hear, breaking a habit doesn’t take a magic 21 days—it depends on the habit and the person. Some habits take weeks to break, while others can take months. The key is patience. If you expect to be free of your habit overnight, you’ll get frustrated. But if you stick with it, day by day, you’ll wake up one day and realise that the habit that once felt impossible to quit isn’t part of your life anymore.
