Breaking a bad habit can feel like an uphill battle. Just when you think you have conquered it, a craving creeps in, threatening to undo all your hard work. But don’t worry – you are not alone.
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Science shows that changing a habit takes time. A landmark 2009 study by University College London suggested it can take anywhere from 18 to 254 days, with an average of 66 days, to rewire your behaviour and break free from unhealthy patterns. But while it may be challenging, it is far from impossible.
“First, it’s important to define what a bad habit actually is,” says William Porter, co-author of This Naked Mind. “Anything that has negative consequences – whether for your health, social life or overall well-being – can be considered a bad habit, especially if part of you wants to stop. If you feel guilt or regret afterward, it’s worth taking a closer look and considering whether it’s time to quit.”
Here, Porter shares eight powerful strategies to break bad habits for good…
“Different bad habits require different approaches. Take smoking, for example – we smoke because we enjoy the feeling, but understanding the chemical, physiological and psychological processes at play can help remove that desire. Nicotine, a powerful stimulant, doesn’t actually relax us; instead, it increases anxiety and tension. It also raises heart rate and blood pressure, leaving us drained and lethargic as the brain works to counteract these effects – not to mention the increased risk of cancer and other serious diseases that come with smoking.
“Phones, however, are a different kind of habit. As humans, we crave mental stimulation, and in today’s world the easiest way to satisfy that is through a smartphone. We tend to reach for it when we’re bored or looking to escape from something unpleasant. Either way, understanding why we engage in a habit is the first step to breaking free from it.”
Reframe the physical withdrawal
“Physical withdrawal is part of the process. The moment you put out your last cigarette, exhale your last vape, sip your last drink or finish your last doomscroll, you’ve already done everything you need to physically to quit. But now, withdrawal will kick in. Instead of fearing it, see it as a sign that your body and brain are healing. Expect it, prepare for it and remind yourself that it’s a step toward freedom.”
Withdrawal symptoms are part of the quitting process (Photo: SimpleImages/Getty/Moment RF)“Planning is essential for success. If you’re cutting out drinking, for example, and usually have a drink in the evening, what will you do instead? Thinking ahead can help you avoid vulnerable situations – whether that means skipping after-work drinks for a few weeks or taking a different route home to avoid shops that tempt you to spend. The more prepared you are, the easier it becomes to stick to your goal. If you need to, writing down your day in advance can be a really helpful tool.”
Use distractions
“Coping mechanisms are key. Some situations can’t be avoided – like attending a wedding when you’re not drinking or opening up social media or shopping apps when you’re on the bus home.
“When this happens, turn to healthy distractions to shift your mindset. Maybe it’s going for a walk, listening to music or calling a friend. Find what works for you and use it to stay on track.”
“Try to visualise how much fitter, stronger and more confident you’ll feel once you’ve broken the habit, or how much money you’ll have saved. With smoking, vaping or drinking, remember that a healthy body leads to a healthy mind. When we feel tired, sluggish and drained, we also tend to feel negative. In just a few days of quitting, your sleep will improve, your heart rate and blood pressure will normalise and you’ll feel happier and stronger than you have in a long time. The same goes for cutting back on social media: if it’s keeping you up at night and leaving you exhausted, look forward to getting back to your best self.”
Cravings are natural (Photo: Westend61/Getty/Westend61/ Eva Blanco)Don’t dwell on cravings
“Human thoughts aren’t stable, and cravings will inevitably arise. It’s a powerful compulsion that can make you search for excuses to relapse. But remember, you can manage cravings if you have a plan in place.
“Every time the thought of returning to the bad habit pops into your mind, immediately counter it with, ‘I am so lucky to be free of that horror.’ Don’t dwell on it, fantasise or reconsider your decision to stop – remember, that decision has already been made and is irreversible. Instead, focus on a part of the habit that you truly hated, and when the thought surfaces, bring that image to the forefront. Feel good knowing that, no matter what else is happening in your life right now, you have one huge victory to celebrate: you never have to go back to your bad habits again.”
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“The best way to create good habits is to enjoy them. If you want to quit coffee, replace your morning cup with something that brings you joy, like a walk in the sunshine or reading a book in the park.
“The same principle applies to diet. Eating highly calorific fast food can leave you feeling sluggish and uncomfortable, even affecting your sleep. Instead, swap unhealthy foods for meals that are not only healthy but also delicious – think flavourful dishes, not just plain salads.
“Replacing modern distractions with simpler, old-fashioned forms of mental stimulation can be incredibly rewarding.”
Learn from the relapses
“If a relapse occurs, know that you’re not alone. It’s important to analyse what drew you back in and what you gained from it. Take smoking, for example. Maybe you wanted a cigarette because you were stressed or bored. Did that cigarette relieve the boredom or stress, or did it make you feel worse afterwards? Reflect on how you’ll handle it differently next time. Forgive yourself, plan ahead and move forward.”
This Naked Mind: Nicotine by William Porter and Annie Grace is out now (HarperCollins, £10.99).
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