How to Build or Break a Habit According to Science (+Free Habit Journal)

In our modern, fast-moving world, the intention of cultivating and maintaining healthy habits is more crucial than ever, as these habits significantly impact the quality and longevity of our lives.

Before we explore how to develop a new habit, as well as break those that hinder us, let's first understand the science behind it and what happens in the brain during this process.

The Anatomy of Building a Habit

The habit loop is a three-part cycle that through repeated practice, turns behaviors into habits. This concept was extensively studied by Dr. Ann Graybiel at MIT since the late ‘90s. Her research underscores the importance of the habit loop—comprising triggers, behavior, and positive reinforcement—in solidifying habits and automating desired behaviors.

What is the Brain's Role

Initially, a new behavior activates the prefrontal cortex, the conscious, decision-making area of the brain, making the start of a new habit feel challenging.

However, after repeated cycles, the behavior shifts to the basal ganglia, responsible for instinctive actions like eating and other survival behaviors, which don’t require conscious thought. Once a behavior becomes this instinctual, it’s officially a habit and usually feels much easier.

How to Effectively Start a Habit: The Cue, Routine and Reward Habit Loop

Think of habit formation as a sequence of: Cue, Routine, Reward. A cue is what triggers a certain behavior, a behavior is the routine itself, and the reward is what your brain gets out of it.

For instance, if you're trying to incorporate a daily meditation routine, your cue could be a specific time of day, the routine is the meditation itself, and the reward could be the sense of peace you feel afterward.

Positive reinforcement that you get out of performing a desired behavior plays a key role in forming new habits. It's not just about willpower; it's about creating a compelling reason to return to a behavior.

How to Make the New Habit Stick: Habit Stacking

Habit stacking, a method pioneered by Stanford professor and Behavior scientist  BJ Fogg, builds on the neural connections of existing habits to introduce new ones.

Our brains have strong neuronal connections for behaviors we frequently engage in, making it easier to perform these tasks without much thought. By linking a new habit to an already established one, we utilize these robust synaptic connections to our advantage.

For instance, if you're looking to incorporate meditation into your daily routine, you could schedule a 10-minute meditation session right after your morning coffee—a time when your brain is already engaged in a familiar activity. This connection helps the new habit stick because it piggybacks on the neural pathways already well-trodden by your existing routine.

Disrupting the Existing Habit Loop: How to Break a Bad Habit

But what about breaking bad habits? If you're looking to ditch a bad habit, it all starts with disrupting the cycle of cue, routine, and reward—essentially reprogramming your brain so that the behavior doesn't feel automatic anymore.

“Every habit follows roughly the same psychological pattern, so if a person wrests control of the pattern, then they can break from their habit loop,” explains Dr. Brian Wind Ph.D. Clinical Psychologist, and Chief Clinical Officer at addiction treatment center JourneyPure.

Wind advises, “To break an old habit, first understand when and why you engage in it. Write these insights down to really digest them. Then, swap out the negative behavior with something healthier or less damaging.”

For instance, if you usually de-stress by grabbing a glass of wine (that's your routine after the cue of feeling stressed), try changing it up by making a soothing cup of tea instead. So next time you head to the kitchen feeling stressed, you'll find a more calming routine waiting.

Analyze and Master Your Habit Loop: Complementary Habit Journal

To support you on this journey, we've created the Daily Habit Journal based on expert insights mentioned in this article.

This personal guide provides daily vocal affirmations and space to write down your goals and motivations, monitor your efforts, and brainstorm new ideas.

How long does it take to make or break a habit?

Now, let's talk about how long it takes to make or break a habit. We often hear promises like "It takes 21 days to form a habit". However, the reality is far from these oversimplifications.

A study by Phillipa Lally at University College London found that it ranges from 18 to 254 days to form a new habit, which depends on the complexity of the habit, the person and the circumstances. This underscores the fact that habit formation is a deeply personal journey.

If this sounds a bit disheartening, hear us out.

Strict Timelines don't Serve Your Long-Term Success

Letting go of rigid timelines can actually feel freeing. Life happens—we get busy, skip a day or two, and sometimes slip up.

But when we shake off those strict deadlines, it becomes much easier to see a "two steps forward, one step back" approach as something genuinely positive. This flexible mindset allows us to problem-solve in real-time and find sustainable strategies that truly fit our unique lives.

Most importantly, it encourages us to start small and manageable, building steadily towards long-term success.

Finding your Motivation from Within

It can also help to have a strong personal reason for wanting to break the habit. Wind notes, “People who kick habits for reasons that resonate with their own values tend to change their behavior quicker than those who are motivated by external factors.”

For example, if you consider yourself health-conscious, you might find it easier to stop eating junk food because it aligns with your own values about health. This is more effective than trying to quit just because someone else tells you that junk food is bad or that you should eat healthier.

The Importance of Starting Small When Building or Breaking a Habit

Science shows that starting with small, simple actions—like drinking eight cups of water a day or enjoying a 20-minute morning walk—can set off a chain reaction of good habits. These manageable steps not only motivate and boost self-esteem but also build up to significant long-term changes.

My Personal Development Story and Advice

As I'm growing older and maturing, one key lesson that became clear is that aiming for perfection in my daily choices is an unrealistic goal. It might not be what we want to hear, but life's challenges are here to stay. Most of the time, we'll need to experiment a bit to find our way. Instead of stressing over perfection, it worked better for me to focus on steady improvement and celebrating every step forward. Essentially, my secret is to keep pushing ahead.