Motivation and emotion/Book/2024/Breaking bad habits

Breaking bad habits:
What strategies can be effective for breaking bad habits?

Multimedia presentation (3 min)

Overview

Figure 1. Olivia's midnight snack? Scenario Olivia, a university student, constantly struggles with her late-night snacking habit. Despite knowing its negative impact on her health, she finds herself reaching for chips and soft-drink every evening (see Figure 1). Olivia's struggle is far from unique—many people face similar challenges with bad habits that undermine their well-being. Understanding how motivation and emotion influence these habits can offer powerful solutions. Alternatively, imagine you are a software developer tasked with coming up with a new aspect of an app you are working on. Long hours in front of a screen, trying to come up with a creative solution to an issue posed. How does motivation encourage creative solutions to problems?

Bad habits are behaviours that, while often providing short-term satisfaction, can have long-term negative impacts. Some can be as benign as biting nails or procrastinating, to potentially problematic ones such as overindulging in substances such as food, alcohol and drugs, nevertheless, many people struggle to break habits that interfere with their well-being. Why is it so hard to change these behaviours? Breaking bad habits is not just about will power but also involves deeper psychological patterns.

Key concepts in understanding and breaking bad habits include [[wikipedia:Habituation|habituation] (when behaviours become automatic through repetition), reinforcement (how rewards or punishments shape behaviour), and emotional self-regulation (the ability to control impulses and emotions). The key question addressed by this chapter is: How can we effectively break bad habits using insights from psychology?

By examining psychological research on behaviour change, habit formation, and motivation, we can explore effective strategies for breaking bad habits. These may include mindfulness, habit replacement, and setting realistic goals. Understanding why we cling to certain behaviours is the first step to changing them for good. A useful theory for understanding how to break bad habits is the habit loop theory, introduced by Charles Duhigg in The Power of Habit.

Focus Questions
1. What is a habit?
2. How do motivation and emotion contribute to the formation and maintenance of bad habits?
3. What psychological theories explain how to break bad habits?
4. What is the habit loop theory?
5. What does research tell us about habits and breaking bad habits?

What is a habit?

A habit is a behaviour or action that is performed regularly and often subconsciously. Habits form through repeated practice and become automatic responses to certain cues or contexts. They can be beneficial, neutral, or detrimental, depending on their nature and impact on an individual's life. Identifying and understanding habits, more specifically bad habits, is crucial as it allows individuals to implement targeted strategies for behaviour change, improving overall quality of life and well-being. By recognising the underlying psychological and emotional factors that contribute to these habits, one can develop more effective approaches to overcoming them.

What is a bad habit?

A bad habit is a repetitive behaviour that is detrimental to one's health, well-being, or productivity. These habits are often performed unconsciously or automatically and can have negative impacts on various aspects of life. The key aspects to understand about bad habits are:

• Negative impact: Bad habits typically have adverse effects on physical health (e.g., smoking, overeating), mental well-being (e.g., excessive procrastination, negative self-talk), or overall productivity (e.g., chronic lateness, disorganisation).
• Automaticity: They often become automatic or unconscious behaviours that are performed with little deliberate thought. This automatic nature makes them challenging to break.
• Reinforcement: Bad habits are often reinforced by immediate gratification or emotional relief, which makes them persistent despite their long-term negative consequences.

Psychological and emotional factors of bad habits

Understanding bad habits involves exploring the psychological and emotional factors that contribute to their formation and maintenance. These factors play a crucial role in why habits persist despite their negative impacts and how they can be addressed effectively. Here’s an overview of the key psychological and emotional factors influencing bad habits:

1. Trauma triggers (eg. stress and anxiety)
2. Cognitive patterns (eg. cognitive dissonance)
3. Reinforcement (eg. instant gratification)
4. Self-control and willpower (eg. self-efficacy)
5. Social and environmental influences (eg. social norms)

Quiz 1 Which of the following best describes a bad habit? : A behaviour that is neutral in impact but performed regularly. A rare behaviour that only occurs under stressful conditions. A repetitive behaviour that has negative effects on health, well-being, or productivity. 2 Why are bad habits difficult to break?: They are automatic behaviours often performed unconsciously and provide immediate gratification. They are reinforced by long-term benefits and rewards. They result from positive social and environmental influences.

How do motivation and emotion contribute to the formation and maintenance of bad habits?

Motivation and emotion are pivotal in habit formation, driving both the initiation and maintenance of habits. Motivation influences the desire to engage in a behaviour, whether through intrinsic rewards like personal satisfaction or extrinsic rewards like social approval. Emotion affects habits by triggering specific behaviours in response to feelings such as stress or boredom. Positive emotions can reinforce habits through immediate gratification, while negative emotions may lead to habit formation as a coping mechanism. Understanding these dynamics helps in developing strategies to build positive habits and alter detrimental ones by addressing the underlying motivational and emotional drivers.

The role of motivation in habits

Motivation plays a crucial role in both the formation and persistence of habits. It acts as the driving force behind the initiation and continuation of behaviours, influencing whether they become automatic routines. Here’s how motivation impacts habits:

1. Initiation of habits
   • Intrinsic motivation: When habits are driven by intrinsic motivation, they stem from personal satisfaction or interest. For example, someone who enjoys running may develop a regular exercise habit because they find it inherently rewarding, which increases the likelihood of habit formation.
   • Extrinsic motivation: Habits can also be initiated by extrinsic motivations, such as rewards or social recognition. For instance, a person might start a habit of studying regularly to achieve good grades or gain praise from others.
2. Persistence of habits
   • Goal setting: Clear and achievable goals enhance motivation and help in sustaining habits. Specific targets, such as running a certain distance each week, provide direction and reinforce commitment.
   • Reward systems: The use of rewards and positive reinforcement can maintain motivation. Celebrating small milestones or receiving external rewards for sticking to a habit can encourage continued engagement.
3. Challenges to motivation
   • Decreased motivation: Over time, motivation can wane, making it difficult to maintain habits. This decline can occur due to loss of interest, external pressures, or lack of visible progress.
   • Reinforcement strategies: To combat decreased motivation, strategies like habit stacking (linking new habits to established ones) and incorporating variety can help sustain engagement and make habits more enjoyable.

Emotional triggers and responses

[[ File:Anker Der Trinker 1868.jpg|thumb|Figure 2. A stressed man who seems to be drinking alcohol as a coping mechanism. This maladaptive method of comfort can persist into a bad habit.]]

Emotional triggers are specific feelings or emotional states that prompt habitual behaviours. These triggers often act as cues that lead individuals to engage in certain behaviours, sometimes unconsciously. Understanding these triggers and the associated emotional responses is crucial for addressing and changing bad habits.

1. Types of emotional triggers
   • Stress: High levels of stress are a common trigger for bad habits. For instance, individuals might resort to comfort eating, smoking, or excessive alcohol consumption as a way to cope with or escape from stress (see Figure 2). The immediate relief provided by these habits makes them appealing during stressful times.
   • Boredom: When people experience boredom or a lack of engagement, they may turn to habitual behaviours such as mindless browsing on social media or impulsive shopping. These actions provide a temporary distraction or stimulation, helping to alleviate feelings of emptiness or dissatisfaction.
   • Anxiety: Anxiety can lead to repetitive habits as a coping mechanism. For example, people might engage in nail-biting, compulsive checking, or substance use to manage their anxious feelings. These habits can offer momentary relief from the discomfort of anxiety.
2. Emotional response to bad habits
   • Immediate Gratification: Bad habits often provide quick emotional rewards. For example, eating junk food can offer immediate pleasure and stress relief, reinforcing the behavior despite its long-term negative effects on health. This immediate gratification can make the habit more persistent and difficult to break.
   • Mood Regulation: Individuals may use bad habits to self-medicate or regulate their mood. For instance, someone feeling depressed might turn to alcohol or drugs for temporary mood enhancement. These behaviours become linked with the emotional states they are intended to manage.

What theories surround breaking bad habits?

Breaking bad habits requires an understanding of the interplay between motivation and emotion. Psychological theories offer valuable insights into how these factors influence habit formation and change, providing evidence-based strategies for overcoming detrimental behaviours.

• Self-Determination Theory(SDT), developed by Deci and Ryan (1985), highlights the importance of intrinsic and extrinsic motivation in behavior change. According to SDT, habits are more likely to be successfully altered when individuals are intrinsically motivated—engaged in behaviours for their inherent satisfaction rather than external rewards. For instance, someone who finds personal satisfaction in adopting a healthier lifestyle is more likely to maintain these changes compared to someone who is solely motivated by external rewards like praise or financial incentives. Thus, fostering intrinsic motivation by linking habit changes to personal values and interests can enhance commitment and sustainability.
• The Theory of Planned Behaviour (TPB), proposed by Ajzen (1991), emphasises the role of intention in predicting behaviour. TPB posits that behaviour is influenced by attitudes, subjective norms, and perceived behavioural control. In the context of breaking bad habits, this means that increasing an individual’s belief in their ability to change (perceived behavioural control) and addressing their attitudes towards the habit can significantly impact their success. For example, if someone believes they can overcome a smoking addiction and has positive attitudes towards a smoke-free lifestyle, they are more likely to persist in their efforts to quit.
• Operant Conditioning, articulated by B.F. Skinner (1953), provides a framework for understanding how reinforcement impacts behaviour. According to this theory, behaviours are strengthened through rewards or weakened through punishment. Applying this to habit change, positive reinforcement can be highly effective. For example, rewarding oneself for reaching milestones in breaking a bad habit—such as going a week without smoking—can reinforce the new behaviour and increase motivation to continue.
• Cognitive Behavioural Theory (CBT), developed by Aaron Beck, focuses on the relationship between thoughts, feelings, and behaviours. CBT asserts that maladaptive thought patterns contribute to the persistence of bad habits. By using cognitive restructuring to alter irrational beliefs associated with a habit—such as the belief that one “deserves” a treat for a stressful day—individuals can disrupt the cycle of habitual behaviour. For example, replacing negative self-talk with positive affirmations can help reduce reliance on comfort eating as a stress response.

Integrating these theories provides a comprehensive approach to breaking bad habits by addressing both motivational and emotional components. By fostering intrinsic motivation, enhancing perceived control, using positive reinforcement, restructuring cognitive patterns, and tailoring strategies to the stage of change, individuals can develop effective, personalized plans for overcoming detrimental habits. Understanding and applying these psychological principles can significantly improve the chances of successful habit change and long-term well-being.

What is the habit loop theory?

The habit loop theory, popularised by Charles Duhigg in his book The Power of Habit (2012), offers a psychological framework to understand how habits form and how they can be changed. According to this theory, every habit is a self-reinforcing cycle composed of three key components: cue, routine, and reward.

• Cue: The cue is a trigger that prompts the brain to enter automatic mode and initiate a habit. It could be an external event (e.g., seeing food), an emotional state (e.g., feeling anxious), or even a time of day (e.g., after lunch). The brain uses cues to determine when to activate a habit.
• Routine (craving and response): This is the behaviour or action that follows the cue. For example, when feeling stressed (cue), someone might smoke a cigarette (routine). The routine is the actual habit that you want to modify or replace.
• Reward: The reward is the benefit or satisfaction gained from the routine. It can be physical, emotional, or psychological. For example, smoking may provide temporary stress relief, creating a sense of pleasure or comfort. Rewards reinforce the habit loop by making the brain crave the satisfaction in the future.

Figure 3. Diagram showing the Habit Loop Theory

Research supports this model, with evidence from neuroscientific studies (Graybiel, 2008) showing that the basal ganglia, a brain region involved in motor behaviour, encodes these automatic loops, making them difficult to break once established.

Understanding the habit loop is essential for breaking bad habits. By identifying the cue and reward, the routine (the habit itself) can be altered. For instance, if stress is the cue and relaxation is the reward, instead of smoking, the individual can try a healthier routine like taking deep breaths or going for a walk to achieve the same reward.

Duhigg's theory draws on research from behavioural psychology, particularly studies on classical conditioning and operant conditioning (Skinner, 1938). These studies show how behaviours are shaped through reinforcement and cues, which are central elements of the habit loop. By using this loop to replace bad routines with positive ones, individuals can effectively change long-standing habits.

The habit loop theory provides a clear structure to address habit change, offering practical strategies for replacing unhealthy behaviours with more productive ones.

Quiz 1 Which psychological theory emphasises the importance of intrinsic motivation and personal satisfaction in sustaining behaviour change? : Theory of Planned Behaviour Cognitive Behavioural Theory Self-Determination Theory 2 According to the Theory of Planned Behaviour, which factor is crucial for predicting whether an individual will successfully change a behaviour?: Perceived behavioural control Emotional triggers Immediate gratification

What does research tell us about habits and breaking bad habits?

Research on habits and breaking bad habits reveals several important findings in the fields of psychology and neuroscience. Here are key insights supported by academic literature:

1. Habit formation and repetition: Habits are behaviours that become automatic through repetition. Lally et al. (2010) found that, on average, it takes 66 days for a new behaviour to become a habit, though this varies based on complexity and consistency of the behaviour.
2. Cues and context dependency: Habits are often linked to specific environmental or emotional cues. Wood et al. (2002) demonstrated that habits are strongly dependent on context, and changing the context or environment can disrupt established habits.
3. Neural mechanisms: The brain’s basal ganglia plays a central role in habit formation and execution. Research by Graybiel (2008) suggests that once habits are formed, they are encoded in the basal ganglia, making them harder to change, as habits become automatic neural patterns.
4. Self-control and willpower: Baumeister et al. (1998) found that self-control is a limited resource. When depleted, individuals are more likely to fall back into bad habits. Building self-regulation through techniques like goal-setting and mindfulness can help sustain new habits (Tangney et al., 2004).
5. Mindfulness and habit change: Mindfulness practices have been shown to help individuals break bad habits by increasing awareness of automatic behaviours. Brewer et al. (2018) found that mindfulness can disrupt the automaticity of habits by fostering intentional, rather than automatic, responses.
6. Social influence on habits: Social environments and peer influence play a significant role in habit formation and change. A study by Christakis and Fowler (2007) found that social networks can spread behaviours, including both healthy and unhealthy habits, making it important to consider social support when trying to break bad habits.

Conclusion

Research on habits and breaking bad habits highlights key psychological and neuroscientific insights. Habits form through repetition and become automatic behaviours influenced by specific cues and contexts, making them difficult to change. The brain's basal ganglia plays a central role in encoding these behaviours, which often persist due to their automatic nature. However, self-control, mindfulness, and environmental changes can help disrupt established habits. Research also emphasises the role of social influences and peer networks in both the formation and alteration of habits. Ultimately, breaking bad habits requires a multifaceted approach, incorporating techniques like mindfulness, goal-setting, and social support, to foster lasting change.

See also

• Environmental cues and habits (Book chapter, 2024)
• Habit versus addiction (Book chapter 2020)
• Self help (Book chapter, 2022)

References

Allom, V., Mullan, B., Smith, E., Hay, P., & Raman, J. (2018). Breaking bad habits by improving executive function in individuals with obesity. BMC Public Health, 18(1). https://doi.org/10.1186/s12889-018-5392-y

Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265. https://doi.org/10.1037/0022-3514.74.5.1252

Brewer, J. A., Ruf, A., Beccia, A. L., Essien, G. I., Finn, L. M., Lutterveld, R. van, & Mason, A. E. (2018). Can Mindfulness Address Maladaptive Eating Behaviors? Why Traditional Diet Plans Fail and How New Mechanistic Insights May Lead to Novel Interventions. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.01418

Calechman, S. (2022, May 2). How to break a bad habit. Harvard Health. https://www.health.harvard.edu/blog/how-to-break-a-bad-habit-202205022736

Christakis, N. A., & Fowler, J. H. (2007). The Spread of Obesity in a Large Social Network over 32 Years. New England Journal of Medicine, 357(4), 370–379. https://doi.org/10.1056/nejmsa066082

Duhigg, C. (2012). The power of habit : why we do what we do in life and business. Random House.

Fishbach, A., & Woolley, K. (2021). The structure of intrinsic motivation. Annual Review of Organizational Psychology and Organizational Behavior, 9(1), 339–363.

Graybiel, A. M. (2008). Habits, Rituals, and the Evaluative Brain. Annual Review of Neuroscience, 31(1), 359–387. https://doi.org/10.1146/annurev.neuro.29.051605.112851

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Lange, V., M, P. A., Higgins, Tory, E., Kruglanski, & W, A. (2011). Handbook of Theories of Social Psychology. Handbook of Theories of Social Psychology, 1, 1–1144. https://www.torrossa.com/en/resources/an/4912667#page=438

Manstead, A. S. R., & Parker, D. (1995). Evaluating and Extending the Theory of Planned Behaviour. European Review of Social Psychology, 6(1), 69–95. https://doi.org/10.1080/14792779443000012

Staddon, J. E. R., & Cerutti, D. T. (2002). Operant conditioning. Annual Review of Psychology, 54(1), 115–144. https://doi.org/10.1146/annurev.psych.54.101601.145124

Tangney, J. P., Baumeister, R. F., & Boone, A. L. (2004). High Self-Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success. Journal of Personality, 72(2), 271–324. https://doi.org/10.1111/j.0022-3506.2004.00263.x

Wood, P. (2002). DP Psychology: Wood (2002). Subscription Websites for IB Teachers & Their Classes. https://thinkib.net/psychology/page/31092/wood-2002

External links

• A simple way to break a bad habit (TedTalk, 2015)