How To Break a Habit: 17 Tips for Success
Struggling to shake a bad habit? These simple, effective tips will help you break free and build better ones for lasting success.
Breaking a habit can feel like trying to drink coffee while holding a wiggly toddler—messy, tricky, and occasionally impossible. Whether you're dreaming of exercising more, eating better, or spending less time doom-scrolling while your kids watch another episode of cartoons, you’re not alone. Habits are hard to change, but guess what? They’re also 100% beatable with the right mindset and a little grace for yourself. You’ve got this! It might not be perfect, but progress is still progress!
Habits—like that pile of laundry you swear you’ll fold tomorrow—play a role in our day-to-day life and are rooted in cues or triggers, routines, and rewards. They form because they’re easy, automatic, and give you some kind of payoff.
It all starts with a trigger (like stress), followed by the habit (eating cookies), and then a reward (feeling better…for a minute). Or boredom (cue) leading to endless scrolling (habit) and then feeling…well, nothing really (reward?). It’s like your brain tricks you into thinking you’re relaxing or being entertained, but instead, you’re 42 TikToks deep and left wondering where the last hour went.
Whatever your cue or habit is, your brain loves this little loop because it saves energy and feels good. The problem? Habits can be hard to break and tend to stick around because they’re so convenient. But don’t worry—once you know how they work, you can totally outsmart them! Recognizing what’s fueling your habit is the first step towards change.
The whole idea that it takes 21 days to break a habit is really more of a catchy saying than a hard rule. It doesn’t happen overnight and can take time, thanks to a little thing called neuroplasticity, or your brain’s ability to adapt.
Basically, your brain has the power to rewire itself, but it needs practice. Every time you swap an old habit for a new one, you’re teaching your brain a new trick. While there isn’t necessarily a set timeline, research shows that it can take anywhere from a few weeks to several months (18 to 254 days) because everyone’s brain is different.
Ultimately, it will depend on the complexity of the habit and your willingness and commitment to change. Think of it like writing a fresh chapter in your story. Your brain isn’t stuck—it’s just waiting for you to give it something better to follow. Keep going–you’re the author and in control of the narrative here!
Before diving into the full list, here are a few key strategies to kick things off:
Understanding why you want to make a change will keep you motivated and help you stay on track when life gets hectic.
Slip-ups will happen—it is how you bounce back that matters most.
Pay attention to what sparks your habit. Awareness is your superpower.
Start small—swap scrolling for journaling or chips for stretching.
Focus on how breaking the habit benefits your future self.
Capture your progress with pictures, and turn those moments into a keepsake photo book. Seeing how far you’ve come is a motivator, and Chatbooks can help!
Step one is awareness and realizing it’s time for a change—so you’ve already nailed it! We’ve rounded up 17 totally doable habit-breaking steps to help you on your journey. You’ve got this!
Avoid trying to change everything at once and start by picking one habit to focus on. Small, achievable swaps or changes are way easier to stick with, and before you know it, you’ll be building momentum! Start with one step, and then add more when you’re ready. It’s all about progress, not perfection.
What’s setting off your habit? Figuring out what triggers the habit—whether it’s stress, boredom, or even just seeing your phone—is half the battle. Once you know your cues, you can be more mindful and start replacing that automatic habit with something better. Awareness is a game-changer.
Think of your why as your anchor, or something to remind you why the effort to change is worth it. Maybe you want to feel healthier, have more energy, or set a better example for your kids. Getting clear on your purpose will help you push through those moments when you just want to hit snooze on your progress.
Swap your old habits with something healthier or more productive. If you notice yourself reaching for chips out of boredom, try sipping tea, going for a quick walk, or even stretching for a few minutes instead. The key is to replace the automatic behavior with something that helps you feel better, not worse. Small changes can add up to big wins! Be patient with yourself as you try new things.
Visualize what you want to achieve and be specific about your goals. Instead of making general goals, like “stop eating junk food," for example, try something like "limit chips to once a week." When you make your goals clear and measurable, they become easier to work toward. Plus, having a solid picture of what success looks like will help you stay on track. Think of it as giving yourself a roadmap—so you know exactly where you’re headed and how to get there!
Don’t try to change everything, everywhere, all at once. Start small. If you're cutting back on social media, start by reducing your time by 10 minutes a day instead of quitting cold turkey. Little steps make the change feel more achievable!
Out of sight, out of mind! Change is hard enough as it is; avoid putting yourself in situations or places that prompt you to engage in your old habit(s). Little tweaks to your surroundings can also make a big difference.
Remove temptation and add a little friction to your habit. If late-night snacking is your thing, don’t leave chips on the counter. Want to quit impulse shopping? Delete your saved payment info—it’s one less click!
Celebrate little wins! Managed to skip your old habit today? High five! Treat yourself to something nice—just not the habit you’re trying to break! Whether it's a relaxing bath, a favorite snack, or even a few quiet minutes to yourself, small rewards keep you motivated.
Seeing how far you’ve come can be one of the most motivating parts of breaking a habit. Use a habit tracker or start photo journaling! Looking back at photos can show you where you started and how far you’ve come. Chatbooks Subscription Photobooks are a perfect way to capture your journey and track wins and growth. Seeing your winning streaks can be motivating, and it’ll make you feel proud of those wins, big and small. Choose a creative photo book title and get started today!
Change isn’t always easy, so remember to stay positive and remind yourself WHY you’re changing your old habit(s). For example, say, “I’m choosing health and balance,” instead of “I can’t have that.” Positive reframes help rewire your brain and rewrite the story, making the habit change feel good.
Remember that falling back into a bad or old habit doesn’t mean your journey to breaking it is over. Have a recovery plan for when you slip up or fall back into the habit. One slip doesn’t erase your progress! Don’t let it derail you - pick yourself back up again and keep moving forward.
Switch it up! Shake up your daily schedule or weekly routine to avoid autopilot, habit-provoking behavior. For example, take a different route home to avoid the fast-food drive-thru. You got this!
Think about how breaking this habit will help you long-term and focus on the rewards—whether it’s better health, more time for yourself, or saving money. Stay organized and keep your goals top of mind with a Chatbooks Photobook that reminds you of your why. It’s a fun, affordable, way to stay motivated!
Share your goal with a friend or join a community to help hold you accountable. Having someone to cheer you on and check in on progress can be a total game-changer. When in doubt, phone a friend.
Reduce reactivity and embrace the pause. Before you act, pause and ask yourself, “Do I really need this right now?” Focus on the NOW or present moment. A little mindfulness can help you make thoughtful decisions that align with your goals and long-term vision.
This might be the most important tip of all! Breaking a habit takes time—don’t be hard on yourself. Progress is still progress, no matter how small. Setbacks? Totally normal. You haven’t failed. What matters most is what you do next. Keep moving forward, one step at a time!
Remember: breaking a habit is a journey, and with these 17 habit-breaking steps, you’re already on your way. Celebrate your progress with Chatbooks photo books and keep track of milestones along the way. Turn your journey into a moment to be remembered and don’t forget to look back at how far you’ve come. Be kind to yourself and stay focused—you’re doing amazing.
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