Bad habits are sneaky. They often begin as small choices that don’t seem like a big deal. Over time, though, they can settle into your routine and quietly steal your time, energy, and focus.
I’ve dealt with my fair share of them—everything from endless phone scrolling to late-night snacking.
The good news is, habits can be changed. You don’t need perfection or superhuman willpower. What you do need is a clear plan, some patience, and the belief that change is possible.
In this piece, I’ll share what’s worked for me and what might help you win, too.
Spot the Habit That’s Holding You Back
It’s easy to say you want to break bad habits, but it’s harder when you don’t know which one to focus on.
The key is to choose just one at first. Make it clear and simple. Write it down in a notebook, on your phone, or even on a sticky note.
The more specific you are, the better. Instead of saying “I want to be healthier,” say, “I want to stop having soda with every meal.”
That way, you can keep your eye on a goal that’s easy to measure. Focus gives you a place to start.
Know When It Happens
Every habit has a trigger. Something sets it off—boredom, stress, certain times of day, or even a place you go.
The better you get at spotting when the habit happens, the easier it is to change what you do next.
Take a few days to watch yourself. When do you feel the urge to follow through with the habit? What happens right before?
Write down your observations. Patterns will start to show up. This is powerful because once you see what kicks off the habit, you can plan for those moments instead of getting caught off guard.
Make It Harder to Do
A bad habit thrives when it’s easy. The more convenient it is, the more you’ll fall into it without thinking. So, change that.
If it’s snacking, don’t keep chips within arm’s reach. If you check your phone too much, log out of your apps or keep your phone in another room while you work.
The harder it is to follow through on the habit, the more likely you’ll stop before it starts. This isn’t about making life miserable.
It’s about creating small obstacles that give you a chance to pause and choose something better instead.
Make a Plan for the Tough Moments
You can expect moments when the pull of the habit feels strong. That’s normal. The trick is to plan for them. What will you do when you feel tempted?
Maybe you’ll go for a quick walk, drink a glass of water, or text a friend. The idea is to have something easy and positive you can do instead of falling into the old habit.
Write down a few choices so you’re not left scrambling. When the hard moment comes, you’ll be ready.
The more you use your plan, the more natural it becomes over time.
Keep Score (But Don’t Be Harsh)
Tracking your progress can help a lot. You can use a calendar, an app, or just a simple notebook. Each time you skip the habit, give yourself a checkmark or a star.
Watch those marks add up. But remember: this isn’t about perfection. You’re going to have tough days.
That’s fine. What matters is that you keep going. If you miss a day, don’t talk yourself into quitting.
The next day is a fresh chance. The goal is steady progress, not flawless performance. The more days you win, the easier it becomes to keep the streak going.
Think Small for Big Wins
Big changes sound exciting at first. But when you try to do too much at once, it often backfires. You burn out or get frustrated.
That’s why small steps work so well. Instead of swearing off sugar forever, try cutting one soda a day. Instead of aiming for a two-hour workout, try ten minutes.
These small wins build confidence. And as they stack up, you start to believe in yourself more.
Big wins don’t come from grand gestures—they come from doing the small, simple things day after day until they add up to something powerful.
Find People Who Get It
Going through this process alone can feel heavy. Even just telling one person what you’re working on can make a difference.
You don’t need someone to coach you through it. Sometimes, just having someone who listens helps. If you feel comfortable, share your goal.
Check in now and then. This can be as simple as a text that says, “Still going strong today.” People who care about you will cheer you on, and their support will give you strength on the tough days.
You don’t have to go through this challenge without a bit of backup.
Remind Yourself Why
When motivation runs low, having a strong reason helps you stay on track. Think about what breaking this habit will give you.
Is it more energy? Less stress? Extra time for things you enjoy? Write your reason down where you can see it.
A note on your mirror or a reminder on your phone can work. When you’re tempted to fall back into the habit, read your reason again.
It helps you remember that you’re doing this for something bigger. Keeping your reason in mind gives those small daily choices a deeper purpose.
Watch Out for Triggers
Certain people, places, or situations can make bad habits harder to avoid. Pay attention to when you feel tempted.
Does staying up too late happen when you binge shows? Does mindless snacking happen when you’re bored at your desk?
When you spot these patterns, you can adjust. Maybe you read a book instead of turning on the TV. Maybe you take breaks to stretch rather than reach for chips.
Changing the situation even slightly can help you avoid falling into the same trap.
The more you spot triggers, the more control you gain over what comes next.
Be Patient
Habits don’t change overnight. It’s normal to want quick results, but real change takes time. Think about how long it took to build the habit in the first place.
Breaking it and building new patterns will take some time too. Be kind to yourself during this process. Focus on the small wins.
Every day that you make a better choice, you’re moving forward. Some days will feel easy; others will feel tough.
That’s part of the process. Keep going. The more patient you are, the more likely you are to see lasting results.
Reward Yourself
Changing a habit is hard work, and it deserves recognition. When you reach a milestone—maybe a week without the habit or a full month—do something nice for yourself.
The reward doesn’t have to cost anything. It could be a quiet afternoon with your favorite book, time spent on a hobby, or a fun outing.
The point is to celebrate what you’ve done. Taking a moment to enjoy your progress keeps you motivated.
It reminds you that what you’re doing matters. Small rewards along the way can make the journey feel more enjoyable.
Don’t Let One Slip Turn Into Giving Up
Slipping up now and then doesn’t mean you’ve failed. Everyone has moments where old habits sneak back in.
What matters is what you do next. Instead of beating yourself up, pause and think about what happened.
What triggered it? What could help next time? Then, move on. The worst thing you can do is let one small mistake turn into quitting altogether.
Every choice you make after a slip is a chance to get back on track. Focus on the next right step. The quicker you recover, the stronger you become.
Build New Routines
When you take out a bad habit, it leaves space behind. If you don’t fill that space with something else, it’s easy for the old habit to sneak back in.
This is why building a new routine helps so much. For example, if you stop checking your phone first thing in the morning, you could use that time for a short stretch, a cup of tea, or a few minutes of reading.
Little by little, the new routine becomes your new normal. Over time, it takes the place of the old habit without feeling forced.
Stay Flexible
What works in the beginning might not work forever. Life changes, and so do your needs. Be willing to adjust your plan. If one method stops helping, try another.
The important thing is not to quit just because things get tough. Stay focused on your goal, but allow yourself to shift the path you take to reach it.
Flexibility helps you stick with the process long-term. It reminds you that there’s more than one way to win.
Keep what helps. Let go of what doesn’t. Every adjustment brings you closer to where you want to be.
Learn to Spot Progress Beyond the Obvious
Not all progress is easy to see. Sometimes, it’s as simple as pausing before you act on the habit. Maybe you catch yourself before grabbing that soda or unlocking your phone.
Even if you follow through after the pause, that moment of awareness matters. It means your brain is learning a new way.
These small shifts add up over time. Celebrate them. They’re a sign that you’re becoming more in control of your choices.
Don’t wait for huge milestones to feel proud. The small wins are what get you to the big ones in the end.
Remember: You’re in Charge
Bad habits are sneaky. They often begin as small choices that don’t seem like a big deal. Over time, though, they can settle into your routine and quietly steal your time, energy, and focus.
I’ve dealt with my fair share of them—everything from endless phone scrolling to late-night snacking.
The good news is, habits can be changed. You don’t need perfection or superhuman willpower. What you do need is a clear plan, some patience, and the belief that change is possible.