We may earn money or products from the companies mentioned in this post.
Habits tend to work in a cycle. Some trigger initiates it, and we go into the routine and get a reward. For example, we get angry and use that anger as an impetus to eat. The endorphins from the food are the reward for the action and the trigger is getting angry.
Habit Loops
Habit loops are if/then statements that we form to provide alternatives to the established loop. IF I get angry, THEN I will… whatever your alternative better response might be. Walking around the block, calling a friend, doing a hobby, whatever your better idea is, the IF/THEN is there to break the cycle and put in a new option.
Replace a Habit, don’t Break Them
It’s a LOT easier to replace a habit than it is to break one. Putting an alternative reward in place is faster and somewhat easier to do than to retrain yourself.
That doesn’t mean that coming up with a loop has you instantly cured. That takes time and effort, and you’re not going to succeed right away. There will be times when you fail when the old familiar patterns kick in. That’s normal. You’ve been practicing the bad habit for a long time – probably years. You need to allow yourself the time to work out the new routine.
Healthier Routines
Come up with a new, healthier routine. Allow yourself the time, but write it out. We tend to remember things we write out. Something about seeing it on paper helps to cement it in our memories.
Implementation Intentions
In psychology terms, this is called implementation intentions and are designed to “intercept” the old routine and reroute the effect. Instead of the old routine paying out in a habit that is harmful or even fatal, this new routine reroutes that habit into something productive.
Know your Triggers
The important thing is to know the triggers that cause the habit to kick off. Write down when and where the habit kicked in, who you were with and your emotion at that time. Write it down every time for a month. Once you have that data, you can pull the factors out knowing that when this happens, I will do that.
Replace the Habit
Now replace that with something healthy or better for you. Keep working on this, and it will eventually replace the old habits with new, healthier alternatives.
Don’t give up and give yourself room to fail if need be. We all make mistakes, but you must keep trying.
Very interesting! This will be so helpful to so many people!
I do this. It works well with bad food habits.
I love REPLACE a habit, not break a habit…
I feel like this would also help with anxiety. If I feel anxious…then… and if you can retrain your mind, it could be the trick! I need to read more!
I absolutely love the replace a habit concept, it makes such great sense!! I have one habit that I am going to use this with, just need to find the right one to replace it with. Thanks so much for the great post! 💚
These tips are great and for sure will help one to get out of the bad habit. Thank you.
I agree. Replace a habit, not break a habit. You’ve put a lot of thought into this!
I love the suggestion of writing down the healthier routine and triggers.
Replacing a habit sounds so much more doable than breaking one. Great suggestions.
Love this! I’m such a creature of habit – good or bad ones!
Replacing is so important… I’ve never been successful in breaking a habit without actually replacing it with a positive habit.
Writing it out is key for me. I am a list maker! Great post.
Love the idea of replacing a bad habit. I know that I’m most likely to eat unhealthy snacks between 3-5 PM. So that’s when I take my dog on a long walk then instead. Breaking the routine of eating junk food and instead doing something that’s good for us both made it so much easier.
I never thought about replacing the habit with something else but it makes sense and it definitely will feel easier to let go the old habit
The best one: Replace a Habit, don’t Break Them
so true.
Definitely love the idea of replacing a habit instead of “fixing” or “breaking”! Thanks for sharing!
I totally agree about replacing something, especially, when it comes to overcoming an addiction or a habit that is destroying us. Replacung them with healthier options like you said will surely help. I have found this process helpful. 😊
I read this from end-to-end and would like to try the process so that I can interrupt old habits.
Love this…replacing a habit is so perfect!
I really like the idea of replacing the habits. Great idea!!
Great tips! I have been doing a ton of work on my habits this year, and I’ve made so much progress in such a short amount of time. It keeps you driving toward that ultimate goal!
I like how you explained a habit loop and that it’s easier to replace a habit than break it. That info alone might help me change up some habits I’ve been working hard at breaking.
Nice article. It is better to replace a bad habit rather than breaking them. Thanks for sharing. Good tips.
So important to replace habits with something else. Thanks for this information.
I am changing some habits these days. Haven’t written a routine, though, maybe I should give it a go.
This was such a good read! I agree with you! Need working on my habits too this year!
We do this all the time at our home.
I love the idea of replacing bad habits with good habits. I have replaced my glass of wine with a cup of hot tea. : )
Great advice!! Making new habits is hard but so important!!
That’s awesome and the pics are really great. Blog with pics make sense for me and I love reading your blog.
Thanks! I joined the course as I want to break my habit of sleeping in, especially when it is almost late.
Great post. I think mindset is everything. Thanks for sharing.
Replace the habit. This is a great way of thinking about it. Thank you.
This was a helpful article to read! Thanks for writing it up.
Replacing the habit is HUGE for success. Love the video aspect too.
I never thought about replacing a habit vs just trying to stop doing something. Now that I think about it the replacing method is much easier, I’m going to try that! Right now I’m having to build some new routines, so this was super helpful, thank you!
I love the thought of replacing a habit. One bad habit gone, and a good habit in its place!
I never thought to “replace” the habit versus breaking it. That sounds so much more doable when phrased that way.
I am all for healthier routines and writing all about it. It’s best to practice them right. Thanks for sharing.
Great tips, lovely article and I loooove the whimsical thing in this blog. 🙂
I was just reading about habit loops today! Hmmm…I should be paying attention! Thanks for the reminder.
I love this concept. Replace not break. I’m definitely gonna work on replacing a few. Thanks!
Great cycle breaking tips! Thanks for a super post!