Bad Habits

About bad-habits

What it is, why it happens and what helps. Contents:

• What is a habit?
• The habit loop
• Why context matters
• Why willpower isn’t enough
• Common bad habits
• How long does it take?
• Step 1: Know your cues
• Step 2: Change your environment
• Step 3: Get curious about the urge
• Step 4: Replace, don’t just remove
• Habit reversal training
• If-then plans
• Tiny habits
• Habits and identity
• When you slip
• Tips for specific habits
• A simple 4-week plan
• How self-help methods fit in
• FAQs

What is a habit?

A habit is a behaviour that has become automatic through repetition in a particular situation. Brushing your teeth, checking your phone when you wake up and reaching for a snack while watching TV are all examples. Habits are incredibly useful: they free your mind from having to decide everything. The same system that makes good habits easy also keeps less helpful ones going. A bad habit is simply an automatic routine that no longer fits the life you want. You can explore related topics in our Wellness hub.

The habit loop

In The Power of Habit, journalist Charles Duhigg describes a three-part loop: a cue that triggers the behaviour, the routine itself, and a reward that makes your brain want to repeat it. James Clear, in Atomic Habits, adds a step for craving, the desire for the reward. If you feel bored at 3pm (cue), want a lift (craving), grab a biscuit (routine) and feel a little better (reward), the loop strengthens each time. Seeing your habit as a loop gives you several places to step in. Duhigg’s TEDx talk is in Videos.

Why context matters

Psychologist Wendy Wood, who has spent decades studying habits, has found that habits are closely tied to context: places, times of day, people and preceding actions. [3] That is why habits often change when people move house or start a new job. Wood and David Neal describe how, once a habit forms, the context can trigger the behaviour with little conscious thought. This is very useful to know, because changing the context is often easier than resisting the urge.

Why willpower isn’t enough

Many people try to stop a habit through sheer determination, then feel disappointed when it returns. This is not a sign of weakness. Habits run on autopilot, so they can kick in before you’ve had time to decide. Research by Wendy Wood and colleagues suggests that people who seem to have great self-control often rely on good habits and helpful surroundings rather than constant effort. [4] The most effective approach is to design your day so that the habit you want is easy and the one you don’t want is harder. Kelly McGonigal’s talk on willpower, in Videos, also offers practical tips.

Common bad habits

• Scrolling on your phone late at night.
• Snacking when bored, tired or stressed.
• Nail biting, skin picking or hair twirling.
• Procrastinating on important tasks.
• Hitting snooze again and again.
• Smoking, vaping or drinking more than you’d like.
• Negative self-talk.
• Interrupting others or checking messages mid-conversation.

For some of these we have dedicated guides, including quitting smoking, quitting vaping, cutting down on alcohol, sugar cravings, comfort eating and procrastination.

How long does it take?

You may have heard that it takes 21 days to form a habit. Research tells a more flexible story. In a study led by Phillippa Lally at University College London, people chose a new daily habit, such as drinking water with lunch or going for a walk, and recorded how automatic it felt. On average it took 66 days for the habit to feel automatic, with a wide range from 18 to 254 days depending on the person and the habit. [5] Importantly, missing a single day did not undo progress. James Clear explains this study in Videos. The message is encouraging: be patient, keep going and don’t worry about the odd missed day.

Step 1: Know your cues

For a week, note each time the habit happens. Write down the time, where you were, who you were with, what you were feeling and what happened just before. Most people find a few clear patterns, such as “after dinner on the sofa” or “when I feel stressed at work”. Once you know the cue, you can plan for it. Research by Jeffrey Quinn and colleagues found that vigilant monitoring, which means watching for the cue and reminding yourself “don’t do it”, was one of the most effective ways people used to stop unwanted habits in daily life. [6]

Step 2: Change your environment

Small changes in your surroundings can make a big difference:

• Charge your phone outside the bedroom.
• Keep snacks out of sight, and fruit on the counter.
• Log out of apps that eat your time, or move them off your home screen.
• Lay out your gym clothes the night before.
• Keep a glass of water on your desk.

James Clear sums this up as making bad habits invisible, unattractive, difficult and unsatisfying, and making good habits obvious, attractive, easy and satisfying.

Step 3: Get curious about the urge

Psychiatrist and neuroscientist Judson Brewer, of Brown University, suggests a mindful approach. When an urge comes, rather than fighting it, get curious: What does it feel like in my body? How does it change from moment to moment? What do I actually get from this habit? In a trial he led, mindfulness training helped people reduce smoking more than a standard programme. [7] He suggests that when people pay close attention to how a habit really feels, the reward often seems less appealing, and the habit loosens its grip. His TED talk and four-step guide are in Videos.

Step 4: Replace, don’t just remove

Every habit meets a need, such as comfort, stimulation, rest or connection. If you take away the habit without meeting the need, the urge tends to return. Choose a replacement that gives a similar reward. If you scroll to relax, try a short walk, music or a chat with a friend. If you snack when bored, try a glass of water and a two-minute stretch. Keep the cue, change the routine and keep a reward.

Habit reversal training

Habit reversal was developed in the 1970s by psychologists Nathan Azrin and Gregory Nunn for habits like nail biting and tics. [1] It has two main parts:

1. Awareness training. Learning to notice the habit and the early signs that it is about to happen.
2. A competing response. Doing something that makes the habit physically difficult, such as gently clenching your hands or holding a smooth stone for a minute.

Many people add support from a friend who notices and praises progress. It is a simple, practical method you can try on your own.

If-then plans

If-then plans link a tricky situation with a planned response: “If I feel like a snack after dinner, then I’ll make a cup of herbal tea.” In a study by Marieke Adriaanse and colleagues, people who made if-then plans for unhealthy snacking habits reduced how much they snacked. [2] A large meta-analysis also found that if-then plans help people follow through across many goals. [8] Try writing an if-then plan for each of your main cues.

Tiny habits

Stanford behaviour scientist BJ Fogg suggests starting with habits so small they feel almost too easy, then anchoring them to something you already do. His formula is: “After I [existing routine], I will [tiny new behaviour].” For example: “After I pour my morning coffee, I will write one line in my journal.” He also suggests celebrating straight away with a small feeling of success, which helps the habit stick. Research by Benjamin Gardner and colleagues supports the core idea that repeating a simple action in the same context helps it become automatic. [9] BJ Fogg’s TEDx talk and his interview with Dr Rangan Chatterjee are in Videos.

Habits and identity

James Clear suggests focusing on who you want to become, not just what you want to achieve. Instead of “I’m trying to quit snacking”, try “I’m someone who looks after my body.” Each small action is a vote for that identity. Over time, the new habits feel less like effort and more like an expression of who you are.

When you slip

Slips are a normal part of change. Lally’s study found that missing one opportunity did not significantly affect habit formation. [5] The key is to get back on track quickly. A helpful rule is “never miss twice”. Respond to slips with kindness rather than self-blame. Research on self-compassion suggests it increases motivation to improve after setbacks. [10]

Tips for specific habits

Late-night scrolling. Charge your phone in another room and keep a book by your bed. See our sleep guide.

Nail biting. Try habit reversal, keep nails short and keep your hands busy with a stress ball.

Snacking. Use if-then plans, keep tempting foods out of sight and eat regular meals.

Snoozing. Put your alarm across the room and open the curtains straight away.

Negative self-talk. Notice it, name it and answer it as you would a good friend. See our self-esteem guide.

A simple 4-week plan

Week 1: Notice. Track the habit, its cues and the reward.

Week 2: Redesign. Change your surroundings and choose a replacement routine.

Week 3: Plan. Write if-then plans and practise curiosity with urges.

Week 4: Strengthen. Add a tiny new good habit and celebrate each win.

Then keep going. Most habits take a couple of months to feel natural. If a habit feels out of your control, our guide to addiction may help.

How self-help methods fit in

Several methods on this site can help with habits. Mindfulness helps you notice urges and ride them out. EFT tapping is popular for easing cravings and the stress behind them. Hypnosis has long been used for habits such as smoking and snacking, and NLP offers techniques for changing the mental images that drive cravings. CBT provides a structured way to change the thoughts and behaviours behind a habit. If you keep slipping back into a habit just as things start going well, our guide to self-sabotage explores the fears that can drive that pattern. You can see every method we cover in the full list above.

Frequently asked questions

How long does it take to break a bad habit?

It varies. In one study, new habits took an average of 66 days to become automatic, with a range of 18 to 254 days. [5]

Why is it so hard to break a habit?

Habits are automatic and tied to cues in your surroundings, so they can start before you decide. [3]

What is the best way to break a bad habit?

Know your cues, change your surroundings, replace the routine with one that meets the same need and repeat it.

Does missing a day ruin progress?

No. Missing one day did not significantly affect habit formation in research. [5]

Can mindfulness help with habits?

Yes. Mindfulness training helped people reduce smoking in one trial. [7]

What is habit reversal training?

A method that combines awareness of the habit with a competing response. [1]

Is it better to replace a bad habit than stop it?

Usually, yes. A replacement that meets the same need makes the change easier to keep.

The best videos on bad-habits

Hand-picked and checked one by one: Charles Duhigg, James Clear, Judson Brewer, BJ Fogg, Wendy Wood, Kelly McGonigal and more.

How habits work

Breaking the loop

Building better habits

Books on bad-habits

Free resources

Experts to follow

Get help

If a habit feels out of your control or is affecting your health, your doctor or a counsellor can help you find the right support.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Azrin & Nunn (1973), Habit-reversal: a method of eliminating nervous habits and tics, Behaviour Research and Therapy 11(4):619-628
2. Adriaanse et al. (2011), Breaking habits with implementation intentions: a test of underlying processes, Personality and Social Psychology Bulletin 37(4):502-513
3. Wood & Neal (2007), A new look at habits and the habit-goal interface, Psychological Review 114(4):843-863
4. Wood & Rünger (2016), Psychology of habit, Annual Review of Psychology 67:289-314
5. Lally et al. (2010), How are habits formed: modelling habit formation in the real world, European Journal of Social Psychology 40(6):998-1009
6. Quinn et al. (2010), Can’t control yourself? Monitor those bad habits, Personality and Social Psychology Bulletin 36(4):499-511
7. Brewer et al. (2011), Mindfulness training for smoking cessation: results from a randomized controlled trial, Drug and Alcohol Dependence 119(1-2):72-80
8. Gollwitzer & Sheeran (2006), Implementation intentions and goal achievement: a meta-analysis of effects and processes, Advances in Experimental Social Psychology 38:69-119
9. Gardner, Lally & Wardle (2012), Making health habitual: the psychology of ‘habit-formation’ and general practice, British Journal of General Practice 62(605):664-666
10. Breines & Chen (2012), Self-compassion increases self-improvement motivation, Personality and Social Psychology Bulletin 38(9):1133-1143

Written by Saj Ali. Last updated 31 October 2026. Spotted an error? Tell us and we will fix it.