How to Break Bad Habits

Bad habits don't leave overnight — you replace them one good choice at a time.

1. Identify Your Triggers

Bad habits start with a cue: boredom, stress, phone notifications, loneliness. Remove the trigger → remove the habit's power.

2. Replace the Habit — Don't Just Stop It

Empty space pulls you back. Swap scrolling → reading. Swap junk snacks → fruit. Swap negativity → gratitude.

3. Start Ridiculously Small

Micro-habits build momentum. 2 push-ups. 1 page reading. 3 minutes of focus. Small wins slowly remove old patterns.

4. Change Your Environment

If your phone is in hand, you will scroll. If snacks are nearby, you will eat. Make the good habit easy and the bad one hard.

5. Track Your Streak

Seeing progress makes your brain excited to continue. “Don’t break the chain.”

6. Reward Good Behavior

After completing your new habit, celebrate small victories. Rewards create motivation loops.

Replace the old version of you, one small step at a time.