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:
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.
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
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