You wake up with the intention to make today different—no more doom-scrolling, no more procrastination. But by lunchtime, your phone is in your hand, your to-do list is still waiting, and the same old cycle kicks in. Sound familiar? You're not alone. Research shows that 40% of our daily actions are driven by habits, not conscious choices (source). So, why do ‘bad’ habits hold on so tightly? And, more importantly, how can you break free from them for good?

Why ‘Bad’ Habits Stick

Your Brain Loves the Easy Route

Your brain is designed for efficiency. When you repeat an action often enough, it forms neural pathways that turn it into an automatic process (source). That’s why you don’t have to think about tying your shoes or brushing your teeth—they’ve become second nature. The same happens with ‘bad’ habits; they get deeply ingrained, making them hard to break.

The Dopamine Factor

Most ‘bad’ habits are fueled by instant gratification. Whether it's checking social media, indulging in sugary snacks, or skipping the gym for a Netflix marathon, your brain releases dopamine, a chemical that makes you feel good and reinforces the behaviour (source). The catch? Your brain doesn’t differentiate between healthy or unhealthy choices—it just craves more dopamine.

Trigger, Action, Reward

Every habit operates on a loop: Trigger → Action → Reward. For instance, if you feel stressed (trigger), you might check your phone (action), and finding a message might provide relief (reward), your brain reinforces the loop. The more you repeat it, the harder it is to break.

How to Break Free from Bad Habits

1. Identify Your Triggers

Habits are never isolated. They’re always preceded by something—a feeling, a circumstance, or a specific time. Start by noticing when and why you engage in a habit. Are you reaching for your phone right after waking up? Spending late nights scrolling through social media? Using MindJournal can help you identify your triggers and uncover patterns in your behaviour. Discover how to get started here.

2. Make It Harder to Do

Want to stop a habit? Add friction. 

• Doomscrolling before bed → Keep your phone in another room at night.

• Stress snacking → Keep sugary ‘treats’ out of sight.

The more effort it takes to engage in the habit, the less likely you are to do it.

3. Replace, Don’t Just Remove

Quitting a ‘bad’ habit abruptly can be challenging. Rather than simply removing it, try replacing it with a healthier alternative:

• Social media scrolling → Journaling or meditation.

• Late-night sugary snacks → A calming cup of herbal tea.

A habit tracker like the Balance Planner can help you stay accountable and track your progress. Need inspiration for healthier alternatives? Check out these 27 Ways To Make A Positive Change.

4. Use the Two-Minute Rule

New habits are more likely to fail when they feel overwhelming. The two-minute rule says to start so small it’s impossible to fail:

• Want to start exercising? → Do one push-up.

• Want to read that book? → Read one page.

• Want to start journaling? → Jot down one sentence in your MindJournal.

Small wins create momentum, making it easier to build new habits.

5. Reframe Your Identity

People who successfully break ‘bad’ habits often change their mindset. Instead of saying, "I'm trying to quit smoking," say, "I'm not a smoker." When your habits align with your identity, your actions naturally follow.

6. Stack New Habits Onto Existing Ones

One of the easiest ways to form a new habit is to attach it to something you already do:

• After brushing your teeth → Floss.

• Before your morning coffee → Write down an intention for the day in your MindJournal.

• After putting on your shoes → Stretch.

Habit stacking makes new behaviours easier to remember and incorporate into your routine.

7. Track Progress (And Be Kind To Yourself)

Tracking your progress helps keep you accountable. Use a habit tracker, a journal, or even a simple tally system. The Balance Planner is specifically designed to help you stay focused and make lasting changes. Need more support to stay accountable? Read about how an accountability coach can help. And remember, if you stumble, don’t be too hard on yourself—just get back on track.

Final Thoughts: The Power of Small Wins

Breaking ‘bad’ habits isn’t about willpower—it’s about strategy. By making small, consistent changes, you can gradually rewire your brain for better habits. It won’t happen overnight, but with patience and persistence, you’ll break the cycle and create a better you.

Journaling with MindJournal and tracking your habits with the Balance Planner can be powerful tools to help you stay on track.

Take just five minutes right now to write in your MindJournal about one habit you’re ready to change and why it matters to you. Then, use your Balance Planner to track your progress over the next week.

What habit are you ready to let go of today? Start small, stay consistent, and watch the transformation unfold.

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