Break the Habit: Simple Strategies That Actually Work

Breaking Bad Habits: Small Tweaks, Big Changes

Almost everyone has at least one habit they would love to break – reaching for chocolate, skipping a morning walk or gym session, or compulsively checking work emails late into the evening. Despite good intentions, these behaviours often happen automatically, before we even realise. How many times have I found myself scrolling on social media when I promised to reduce my screen time?!

Research consistently shows that habits are powerful because they are context-driven and automatic, rather than conscious choices (Hagger et al., 2020). This means that to successfully change a habit, we must change the context in which it occurs. Relying solely on motivation or willpower is usually ineffective over the long term.

One of the most effective strategies for disrupting unwanted habits is called situation modification (Wood, 2020). This involves altering your environment to make the unhealthy behaviour harder and the healthy behaviour easier.

Here are some practical, positive strategies you might can try:

Want to eat less chocolate? Do not bring it into the house! Out of sight, out of mind.
Finding it hard to exercise after work? Put your gym kit into the car in the morning, so you are ready to go straight after work without going home first or maybe go before work!
Struggle to fit in a daily walk? Go first thing in the morning before the day gets busy. Alternatively, when you get home in the evening, do not sit down – put on your walking shoes straight away and head out the door.
Checking work emails outside of office hours? Leave your laptop in the car, or set it up in a space you do not regularly relax in, making it less accessible.
Trying to reduce phone use? Keep the phone in a drawer or a different room when you are spending time with family or reading.

Small environmental adjustments tap into a psychological principle known as friction – the concept that increasing the effort required for a bad habit (or decreasing the effort needed for a good one) significantly changes behaviour patterns over time

Another effective approach is using implementation intentions – making a simple “if-then” plan. For example: “If I crave chocolate after dinner, then I will make a cup of herbal tea instead.” This technique strengthens self-regulation and increases the likelihood of successful behaviour change by preparing your mind for key decision points (Gollwitzer, 1999).

In short, successful habit change is not about being tougher on yourself. It is about being smarter – shaping your environment and routines so that making the better choice becomes the easy, natural one. By reducing reliance on willpower and setting yourself up for success, breaking bad habits becomes not only achievable, but sustainable for life.

Building Better Habits, One Step at a Time

Changing habits is not about making huge life overhauls overnight. It is about starting small, being consistent, and adjusting your environment to make good choices easier.
If you miss a day, it is important not to miss the second – building momentum is key.

Caroline Crotty is a counsellor and psychotherapist based in Cork city who helps individuals and organisations develop healthier habits and improve wellbeing. She gives talks and workshops on how to create sustainable, positive changes – focusing on the power of starting small, staying consistent, and designing environments that support success.

For more support in building better habits, personally or professionally, you are welcome to contact Caroline Crotty.

References

Hagger, M. S., Cameron, L. D., Hamilton, K., Hankonen, N., & Lintunen, T. (Eds.). (2020). The handbook of behavior change. Cambridge University Press.

Gollwitzer, P. M. (1999). Implementation intentions: strong effects of simple plans. American psychologist, 54(7), 493.

Wood, W. (2020). Good Habits, Bad Habits: The Science of Making Positive Changes That Stick. Macmillan.

an interesting conversation about good habits and bad habits with Wendy Wood can be found here

Implementation Intentions

The Science-Backed Way to Stick with Your Goals

Do you find it easy to start things but difficult to stick with them? Whether it’s a report, a new routine, or a healthy habit, implementation intentions can help turn good intentions into consistent action. Implementation intentions are a psychological strategy designed to bridge the gap between goals and actions.

By creating clear if-then plans you can link specific cues (“if”) to intentional behaviours (“then”), making it easier to take consistent steps toward your objectives. Psychologist Dr Peter Gollwitzer developed the concept to help people follow through on their goals. Research shows implementation intentions can significantly increase success rates across a wide range of behaviours.

Why “If-Then” Plans Work

Pre-Deciding Actions: You eliminate the need to decide in the moment by linking a trigger to a pre-set action. This saves mental energy and helps you act automatically.

Triggering Immediate Action: The “if” acts as a cue to carry out the “then” behaviour which helps you spot the right moment to take action.

Creating Specificity: Clear plans reduce ambiguity. Instead of thinking, “Maybe I should start working on my report,” you now have a direct instruction: “If I open my laptop, then I will write the first paragraph of the report.”

How to Create an Effective If-Then Plan

1. Identify the Cue (“If”)
Choose something specific and regular – a time, place or event in your routine:
“If I sit at my desk, then I will open my notebook to plan my day.”

2. Define the Action (“Then”)
Pick a small, clear action directly linked to your goal:

“If I open my laptop, then I will write one sentence of my report.”
“If I walk into the kitchen, then I will fill my water bottle.”
“If I check my phone, then I will spend five minutes replying to important messages.”

3. Keep the Plan Realistic
Start small and manageable. Simplicity increases follow-through and builds momentum.

Examples of “If-Then” Plans

Productivity: “If I sit at my desk after breakfast, then I will spend 10 minutes organising my day.”
Exercise: “If I put on my trainers, then I will stretch for five minutes.”
Healthy Eating: “If I feel the urge to snack, then I will drink a glass of water first.”
Self-Care: “If I finish work at 17.00, then I will read a book for 20 minutes.”

These small, specific actions can form the foundation of lasting habits.

Why They’re Effective

Reduces Decision Paralysis: You skip the debate and know what to do next.
Builds Habits Through Repetition: Linking the same “if” to the same “then” strengthens the behaviour.
Increases Accountability: If the “if” happens but the “then” doesn’t, you notice and can adjust.

Overcoming Common Challenges

If It Feels Overwhelming: Start with one if-then plan today. Small steps lead to big change (baby steps in the right direction).
If You Miss the Cue: Choose a more regular activity or use reminders.
If You Don’t Feel Motivated: Motivation isn’t needed — the plan handles that. Focus on execution, not emotion.

Ready to Try?

By using “if-then” plans, you can simplify decisions, create structure and move from goals to action. Which small habit could you start today? Why not write one “if-then” plan now and see how powerful it can be.

Start now, start small. You’ve got this!

Contact Caroline for 1:1 support or to explore public talks or one:to:one therapy options.