How to quit… anything

Doomscrolling, procrastinating, drinking, and nail-biting – there are many bad habits most of us could benefit from quitting. The start of the academic year brings a wave of new goals and resolutions, and what better way to turn over a new leaf than to let go of the behaviours that do us more harm than good?

Of course, this is easier said than done – so here’s a simple step-by-step guide to quitting any bad habit and freeing up more time and energy for the things that matter.

Step one: identify the trigger
Most of our behaviours, especially those we do automatically or compulsively, have underlying triggers that set them off. The first step to quitting a bad habit is to figure out when and why we tend to indulge in it. Dr Martha Collado, clinical psychologist and author, tells The Guardian that she suggests becoming aware of your triggers and “danger times.” Identifying a pattern can be a helpful way to figure these out.

Do you text your ex for comfort when you’re feeling sad? Do you vape to cope with the stress of social situations? Addressing these underlying issues and nipping them in the bud can help you eliminate the consequential habits altogether. Whether it’s getting over a breakup or managing your anxiety, you’ll likely find that tackling the root cause will improve other aspects of your life too.

It’s crucial to remember that lapses and mistakes are very much part of the process – and in many cases, like quitting excessive spending or eating too much sugar, your goal may be to lessen the bad habit rather than get rid of it altogether

Step two: Find a replacement
Once you’ve identified the underlying trigger, the next step is to replace the habit with a different one. This works because of how neural pathways form in our brains. Journalist Charles Duhigg writes about how the ‘cue’ (or trigger) causes a routine behaviour – for example, feeling tired and then drinking coffee. While it can be challenging to erase this association in  entirely, you can simply modify the routine. Try eating an energising, high-protein breakfast instead of relying on coffee. Or if you struggle with biting your nails, wear a fidget ring or practise a breathing exercise.

This depends on whether your ‘cue’ is boredom or anxiety. Getting used to new routines takes time, so it’s also important to remember step three.

Step three: Keep in mind that progress isn’t always linear
You might’ve heard that making or breaking a habit takes 21 days. While this is a useful baseline, hearing a specific number like this can add pressure an already daunting process. Just because you’ve slipped up on day 15 doesn’t mean you’re back at square one. It’s crucial to remember that lapses and mistakes are very much a part of the process – and in many cases, such as quitting excessive spending or cutting down on sugar, your goal may be reduce the habit rather than get rid of it altogether. Treating a small setback as total failure is what truly hinders progress, so don’t be too hard on yourself.

In addition to the natural positive consequences of replacing a bad habit with a healthier one, external rewards can help reinforce these feelings

Step four: Reward yourself
Finally, make sure you reward yourself! The step is important for two reasons: not only is it a nice way to celebrate your achievements, but it also helps your new habits stick.

According to Charles Duhigg, bad habits persist because of the temporary rewards we associate with them – for instance, feeling alert after drinking coffee. Therefore, your new healthy habits need to feel rewarding too. Healthline explains that “once your brain begins to associate that specific behaviour with a reward, you’ll eventually develop a craving for the behaviour, even if you don’t realise it.”

In addition to the natural positives of replacing a bad habit with a healthier one, external rewards can help reinforce your progress. So don’t be afraid to treat yourself to a manicure for quitting nail-biting, or take a well-earned nap for finishing that paper without procrastinating. You deserve it!