Changing Habits - Tips & Tools
Changing habits is something many of us struggle with. Habits are automatic actions we develop through repetition, and changing them takes understanding how they work and using the right strategies to make those shifts.
Why Is It Difficult to Change Habits?
Neurological Basis of Habits
Habits are deeply wired into the brain's basal ganglia, a region responsible for motor control and learning. This neural wiring makes habits efficient and automatic, making them resistant to change.
A habit loop is a repetitive brain cycle that drives automatic behaviors.
It consists of:
Cue: The trigger that starts the behavior, such as time of day, location, or emotional state
Routine: The behavior or action itself
Reward: The benefit the brain receives, which reinforces the habit
For example:
Cue: Feeling stressed after work
Routine: Smoking a cigarette
Reward: Temporary stress relief
The reward causes the brain to release dopamine, reinforcing the cycle. To break this loop, you can substitute the routine with a healthier coping strategy.
How to Start Changing Your Habits
Start Small
When building a new habit, begin with a manageable goal. Starting small makes it easier to stick with the habit and build momentum.
2. Focus on One Habit at a Time
Trying to change too many things at once can feel overwhelming. Instead, focus on one new habit before adding another. For example, if you’re working on reducing screen time, give yourself time to make it consistent before adding a mindfulness practice.
3. Identify Cues
Cues are triggers that remind you to do a behavior. To make a new habit stick, pair it with an existing routine.
4. Choose a Reward That Motivates You
Rewards help reinforce positive behaviors. Pick something meaningful that encourages you to keep going.
5. Be Consistent
Consistency is key to making a habit stick. Try to schedule your new habit like a regular appointment. Setting a recurring phone reminder to practice relaxation techniques or go for a walk makes it part of your routine and easier to remember.
6. Create an Environment for Success
Make it easier to stick to positive habits by adjusting your surroundings.
Remove triggers for old habits and add supportive cues that keep you on track.
A supportive environment with friends, family, or even online communities can also help you stay motivated.
How Long Does It Take to Change a Habit?
More recent research indicates that forming new habits, such as regular exercise or daily flossing, typically takes about 106 to 154 days. The range, with a median of 56 to 66 days.
Tips to Stay on Track
Celebrate Small Wins: Acknowledge and reward progress, no matter how minor, to maintain motivation.
Practice Self-Compassion: Understand that setbacks are part of the process. Treat yourself with kindness and recommit to your goals.
Revisit Your Why: Regularly remind yourself of the reasons behind your desire to change, reinforcing your commitment.
Changing habits can be tough, but it is possible with self-awareness, clear goals, and persistence. When you understand how habits work and use simple, structured strategies, you can create lasting changes that genuinely improve your well-being.
References
Sparks, H. (2025b, January 26). The length of time it takes to make a new habit stick, according to new research. New York Post.
https://nypost.com/2025/01/26/lifestyle/the-length-of-time-it-takes-to-make-a-new-habit-stick-study/
Calm Editorial Team. (2024, April 8). How long does it take to create a habit (and how to do it)?— Calm Blog. Calm Blog. https://www.calm.com/blog/how-long-does-it-take-to-create-a-habit
Millhone, C. (2025b, January 29). Can a habit loop help you meet your health goals? Health. https://www.health.com/what-is-a-habit-loop-8772934#:~:text=Without%20habit%20loops%2C%20starting%20and,quitting%20after%20a%20few%20weeks.