The 8 Steps to Help You Break Bad Habits in 2024

New Year’s resolutions are a daunting prospect. Maybe you’re  the person that boldly makes them every year, but within a few weeks finds themselves quietly slipping back into their old ways. Or maybe you have successfully managed to keep some in the past, but it’s always been a bit of a struggle. Even if you don’t really buy into New Year’s resolutions, it’s a rare person who does not have a habit or two they’d like to break, or be rid of entirely. 

Deciding to break a habit is an intimidating prospect. But we are going to lay out 7 steps to make the journey easier — manageable even! And of course, there will be a psychedelic shroom-related tip in amongst it all!

First things first, however: how and why do we form habits?

Ever pondered this question? We hadn’t. Why do we do those little things? Biting your nails, smoking cigarettes, even just doom-scrolling on social media? Actually understanding how habits are formed and therefore being able to create a structured approach with which to break them can make the process significantly easier. 

How are Habits Formed?

Habits play an important role in our daily lives. They mold our actions, and thus their outcomes. But how habits are formed and shaped come down to three basic principles. These are cue, routine, and reward. Pulitzer Prize winning journalist Charles Duhigg in his book The Power of Habit expanded upon these points, outlining the basics of habit formation.

A cue is basically a ‘feeling’. This leads to a ‘routine’, which is the habitual action, whatever that might be. This action works as a self-soothing device, which in turn becomes the ‘reward’. The reward is the sensation of feeling better, the feeling of calm that comes once soothed. This pattern then, of cue, routine, and reward reinforces the habit; and over time the habit will become automatic. 

To break it down, here’s the theory in motion:

I’m feeling stressed (cue), so I bite my fingernails (routine), and then I feel more relaxed (reward). 

How Long Does it Take to Break a Bad Habit?

The pervasive mythology around bad habits is that they only take 21 days to break. However, though indeed possible, this certainly isn’t true for everyone. The time it takes to break a bad habit varies significantly, depending on both the type of habit, and the individual’s personality and commitment to change. 

Habit Type and Complexity:

Some habits are easier to break than others. Quitting smoking is probably a tougher habit to break than doom-scrolling. The more complicated or deeply ingrained a habit is, it is likely it will take more time and effort to break. 

Individual Differences:

Everyone is different — we don’t need to tell you that! And, that difference also goes towards how we combat bad habits. What might feel like an unbelievably difficult task for some, could be a walk in the park for others. The individual’s personality, environment, commitment to the cause and even their genetic disposition can affect how easily one can identify and break a habit. 

Truly, there is no fixed timeline when it comes to how long it takes to break a habit. It could take anything from two weeks to a year. But don’t be deterred! Breaking a bad habit could be one of the most rewarding endeavors you ever complete. It requires patience, understanding, and kindness towards yourself. By taking the journey one step at a time, and acknowledging and celebrating the small wins along the way, successfully breaking a habit is truly possible. 

How to Break a Bad Habit in 7 Steps

1. Set Yourself Clear Goals

Define what you want to achieve. What would successfully breaking, and ending, a bad habit look like to you? Focus and be mindful when imagining this. Your goals should be achievable and specific, and measurable by yourself as you progress. It also helps to put a time scale on your plans. 

2. Identify the Triggers For Your Habit

Identify the cues that trigger your habit. This will take some time, self awareness, and mindfulness to spot them. The cues might be emotional stress, repressing your feelings, becoming frustrated, or anxiety relating to work, environments, or relationships. Being aware of what triggers set off your bad-habit routine is a key step to sustainably changing your daily routine to avoid these, as best you can. 

3. Mindfulness and Meditation

Practice mindfulness and meditation. Mindfulness will help you tune into your triggers as they arise. This gives you a beat to acknowledge how you feel before you fall back into your bad habit for temporary relief. Meditation then gives your body and mind a chance to slow down and exist in the moment. This can help you regain clarity and choose not to go back to negative habitual routines. 

4. Make Microdosing Your Go-To

Psychedelics, such as psilocybin from magic mushrooms and truffles, have for some time been touted as the secret weapon when it comes to breaking bad habits. From smoking to alcoholism, research suggests that these substances can change the way we see ourselves, as well as making it easier to learn new positive behaviors. By introducing a psilocybin microdosing routine to your lifestyle you make your journey more manageable. Microdosing psilocybin can improve your focus, mindfulness, and mood — all things that aid us in breaking a bad habit for good. Read everything you need to know about microdosing right here. 

5. Make a Replacement Habit Strategy 

Following on from bringing a new microdosing routine into your life, introducing new positive habits to replace your old bad ones is a key way to progress. Choose an action that provides a similar kind of ‘reward’. Take a deep breath. Going for a walk or taking a sunshine break can be the perfect replacement for doom-scrolling for example. 

6. Take It Slow

You may have the urge to just quit your habit, cold turkey. However, this can often be too overwhelming, and cause you to give up and retreat further into your coping habits. A gradual reduction is more likely to help in the long term, making the process more manageable. And, along the way you can celebrate each small milestone, resulting in a more embodied experience. 

7. Seek Support From Friends and Family

Share your goals with your friends and family. Support from those you care about is a vital element when you are feeling low, or close to going back to bad habits. Encouragement and understanding from people in your corner can turn the whole thing around. Keep them up to date on your little victories, and your wins will become theirs too. 

8. Treat Yourself!

Devising a reward system to treat yourself when you make progress is a great way to stay on track. These should be healthier alternatives than your previous habits, depending on the kind of habit you’re trying to break. Or, they don’t even have to be related. Didn’t smoke today? Maybe you get to watch your favorite movie. A great way to cultivate this system is to have your reward at the end of the day; something to look forward to. A bubble bath, listening to music full blast, a sweet treat. Whatever works for you!

So there you have it! Bad habits can be breakable if you follow these steps. Sure it’s daunting, but maybe with these tips you can approach this New Year with a view to make real change. But until January 1st…. pass us another cookie…