How Long Does It Take to Break a Habit?

How many times have you tried to stop smoking or stop biting your nails, only to fail? We've all been there.

Breaking a bad habit isn't easy. And there’s no magic number for how long it takes. It's as individual as your fingerprint. Depending on the person and the habit they're trying to kick, it can take anywhere from a few weeks to a few months.

Before we discuss strategies for breaking a bad habit, let's examine the causes and why they’re so hard to break.

What Causes Us to Form Habits?

Habits are formed through a process known as habit formation. When you repeat a behavior over and over, your brain creates a path to make it easier.

Think of it like walking the same trail in a forest. The more you walk it, the clearer and easier it gets. 

Whether it's reaching for a cigarette or grabbing a snack, these habits become ingrained in our daily routines.

That’s how habits work. The more you do something, the more your brain gets used to it.

The Habit Loop: Cue, Routine, Reward

First, there's the cue. This is the trigger that tells your brain to start the habit. It can be anything—a time of day, a feeling, or even an object. A cookie jar can be your cue.

Next comes the routine. This is the behavior itself. When you see the cookie jar (cue), you take a cookie and eat it. That’s the routine.

Finally, there’s the reward. This is what your brain gets from the routine. Eating the cookie makes you happy. This reward makes your brain want to do it again.

Factors Influencing Habit Formation

Habits form for several reasons. Here are the main causes:

• Comfort and Familiarity: Habits can provide a sense of comfort. They make your day feel predictable and manageable.

• Stress Relief: Some people form habits to cope with stress. They help them feel better temporarily, but they are unhealthy habits.

• Social Influence: Being around people with certain habits will make you adopt those habits. If you grew up eating unhealthy food, you're likely to do the same when you get older.

• Ease and Convenience: The simpler an action, the more likely it is to become a habit. 

Understanding why habits form can help you see why they’re so hard to break.

It’s not just about willpower. It’s about changing the cues and rewards that keep the habit in place.

Factors That Help Break Habits

Breaking a habit isn't easy, but knowing what affects the process can help.

• Self-Awareness: Pay attention to when and why you do it. Being aware of your actions is the first step to changing them.

• Complexity of the Habit: Simple habits, like biting your nails, are easier to break than complex ones, like overeating. The more steps involved, the harder it is to break.

• Personal Motivation: A strong personal reason for breaking the habit makes a big difference. The more motivated you are, the easier it will be.

• Support System: Having friends or family to support you can be very helpful. Share your goals with someone who can encourage you and keep you accountable.

• Triggers and Cues: Identify what triggers your habit. Avoiding or changing these triggers can help you break the bad habit.

• Replacement Behavior: Finding a positive alternative to replace the habit can help. It keeps you focused on a new, healthy habit.

• Stress Levels: High stress can make it harder to break habits. Find healthy ways to manage stress, like exercise or meditation.

By addressing each one, you can increase your chances of success.

How Do You Replace an Old Habit With a New One?

It's called habit stacking. It's a simple technique for building a new habit by connecting it to an old one. The idea is to use an existing habit as a trigger for a new habit you want to develop.

Here’s how habit stacking works:

• Identify the Bad Habit: Eating ice cream every time you watch TV.

• Understand the Cue: The cue is watching TV.

• Choose a Replacement Habit: Drink a glass of water or snack on fruits instead.

• Stack the Replacement Habit: Every time you watch TV, make it a point to have water or fruits.

• Reinforce the New Habit: Repeat this new habit each time the cue occurs.

Over time, the cue will start to remind you of the good habit and reduce the chance of going back to the bad habit.

Here are some quick tips:

• Start Small: Choose a new habit that’s simple and easy to do.

• Be Patient: Give yourself time to adjust. It might take a few weeks to feel natural.

• Reward Yourself: Celebrate your progress, no matter how small.

Strategies for Breaking a Habit

Here are some effective strategies for breaking a habit:

• Set Clear Goals: Clear goals give you direction and motivation.

• Identify Triggers: Avoiding these triggers can help reduce the habit.

• Create a Plan: Having a plan makes it easier to stay on track.

• Replace the Habit: Find a healthy habit to replace the old habit. 

• Use Reminders: Set up reminders to keep your goal in mind. 

• Reward Yourself: Celebrate your successes, no matter how small. 

• Stay Consistent: Stick to your plan even when it’s challenging.

• Seek Support: Having others to encourage you can make a big difference.

• Practice Self-Compassion: Be kind to yourself. It’s okay to have setbacks.

• Monitor Progress: Keep track of your progress. This keeps you motivated and confident.

• Manage Stress: Learn healthy ways to cope with stress, such as physical activity or hobbies. Reducing stress can help prevent relapses.

• Be Patient: Change takes time. Be patient with yourself and stay committed to your goal.

These strategies can help you break the cycle. 

Challenges and How to Overcome Them

Here are some common challenges you might face and how to overcome them:

• Lack of Motivation: It’s easy to lose motivation. Remind yourself why you started. Hold on to your goals and celebrate small wins.

• Stress and Anxiety: Stress can trigger old habits. To stay calm and focused, practice stress-reducing techniques.

• Social Pressure: Friends or family can unintentionally encourage old habits. Explain your goals to them and ask for their support. 

• Temptation: Old habits can be tempting. Remove triggers and replace them with cues for new, positive behaviors.

• Setbacks: Learn from the setback and get back on track as soon as possible.

• Lack of Support: Going it alone can be tough. Having someone in your corner, like a Wave coach, can make a big difference.

• Time Management: Busy schedules can make it hard to focus. Plan your day to practice new behaviors.

• Impatience: Change takes time, and it’s normal to feel impatient. No matter how slow, it's still progress.

• Negative Self-Talk: Don't doubt yourself. Practice positive affirmations.

• Unrealistic Goals: Set achievable goals. Break down your goals into smaller, manageable steps.

With the right strategy and mindset, you can break your unwanted habits. Stay positive, keep pushing forward, and believe in your ability to change. You’ve got this!

If you're finding it hard to break a habit on your own, you’re not alone. Sometimes, a little extra support can make all the difference. This is where Wave comes in.

Imagine having a team of experts right at your fingertips. Our licensed therapists and board-certified coaches are here to guide you every step of the way. We can help you understand your habits, set realistic goals, and keep you motivated.

Download the Wave app today, and let's kick this bad habit to the curb.