As the calendar turns a new leaf, many people will embark on the tradition of setting New Year’s resolutions, hopeful for positive changes in their lives. Whether it’s adopting a healthier lifestyle, improving relationships or pursuing personal growth, resolutions often centre around breaking old habits. However, the journey from setting resolutions to successfully kicking habits is often fraught with challenges. We explore the psychology behind habits, the difficulty of breaking them, and strategies to overcome bad behaviours.

Breaking Bad Habits

They say the good comes with the bad, and the same goes for habits; they are deeply ingrained in the human psyche. Habits are formed through a neurological loop – cue, routine, and reward – that creates a pathway in the brain. Breaking this cycle is challenging, as habits often provide a sense of comfort. Understanding the psychological mechanisms behind habits is crucial to creating effective strategies for change.

It takes about 66 days for a new behaviour to become automatic.

Contrary to the popular belief that it takes 21 days to form or break a habit, research suggests that the timeline is more nuanced. A study published in the European Journal of Social Psychology found that, on average, it takes about 66 days for a new behaviour to become automatic. However, the duration varies widely among individuals, ranging from 18 to 254 days. Breaking a habit requires patience and a realistic understanding of the process.

How to Keep New Year’s Resolutions

Here are some potential strategies for leaving bad habits behind.

Set Realistic Goals

Begin by setting achievable and realistic goals. Unrealistic expectations can lead to frustration and demotivation. Break down larger goals into smaller, more manageable steps, making the process of change less daunting.

Identify Triggers and Cues

Recognise the triggers that initiate the habit loop. Understanding the cues that lead to a particular behaviour enables people to intervene at the right moment, disrupting the automatic response and providing an opportunity for change.

Replace, Don’t Eradicate

Instead of trying to eliminate a habit, focus on replacing it with a healthier alternative. For instance, if the goal is to quit smoking, consider adopting a new, positive habit like meditation or a form of exercise you might enjoy to redirect energy and attention.

Instead of trying to eliminate a habit, focus on replacing it with a healthier alternative.

Build a Support System

Share your New Year’s resolutions with friends, family, or consider joining a support group. Accountability plays a significant role in breaking habits; encouragement can motivate others during challenging times.

Celebrate Small Wins

Acknowledge and celebrate every small victory along the way. Recognising progress, no matter how minor, reinforces positive behaviour and strengthens the resolve to continue the journey.

Practice Mindfulness

In a world filled with distractions, mindfulness can be an invaluable tool in breaking bad habits. Embrace the art of being present, allowing yourself to observe thoughts and actions without judgment and steer away from old habits. Mindfulness fosters a heightened awareness of the choices you make.

Seek Help from a Professional

If you’re struggling and need guidance in creating sustainable, positive lifestyle changes, a lifestyle coach could be the answer. They provide personalised strategies, motivation, and accountability to help clients set and achieve realistic health goals, encompassing aspects like nutrition, exercise, stress management, and sleep. Through tailored plans and ongoing support, lifestyle coaches empower individuals to make sustainable changes, fostering a holistic approach to well-being and long-term health.

Struggling to stick to New Year’s resolutions? This is probably why.