Behavior change is hard. Slip-ups are common, so when they happen, don't beat yourself up or retreat into negative self-talk. Instead, anticipate your failures and plan for them.

Anticipate Setbacks

Make achievable commitments to test new routines and approach it as a series of experiments.Try your new routine for a while and tweak it or switch to a new one if it doesn’t suit you.

Commit To Change And Tweak as You Go

Once you have a clear breakdown of what's happening at each stage of your habit loop, brainstorm healthier routines that will produce the results you want.Create a list of options of alternatives that might provide comparable reward to the one you are trying to eliminate. Focus on new routines that will help you decompress after a stressful day (the cue) and leave you in a positive frame of mind to get freelance work done (reward).

Explore Alternatives

First identify the cue, routine, and reward that lead to your habit. Look at the circumstances surrounding the behavior including the time of day, who you're with, and what emotions you're feeling.

Identify The Stages

<div><div><div><div><div>Habits are comprised of cue, routine and reward. The cue triggers a routine, and the routine generates a reward.The habit loop is powerful and hardwired into our psyches, which explains why it is so hard to shake. We actually never break bad habits, but replace them with more positive alternatives.</div></div></div></div></div>

The Psychology Of Bad Habits

<div>
It's 3 p.m., and you're knee-deep in an afternoon <a href="https://www.inc.com/jessica-stillman/the-recipe-for-the-perfect-afternoon-energy-boost.html">energy slump</a>.
You head towards the <a href="https://www.inc.com/kevin-j-ryan/ss/coolest-offices-2016-best-kitchens.html">office kitchen</a> to grab a glass of water where you're encountered by a box of <a href="https://www.inc.com/peter-economy/3-reasons-why-you-need-to-eat-less-sugar-right-now.html">treats</a> that seems to be calling your name. "Just one," you swear. But that's the third time you've given in to your sweet tooth this week.
As a smart, ambitious person, you know bad habits keep you from <a href="http://melodywilding.com/accomplishing-wont-make-happier-will/">reaching your goals</a>. You know you're capable of self-control. Yet, despite your best efforts, you've been unable to change.
Whether it's mid-day snacking, procrastinating, or skipping workouts, feeling powerless in the face of bad habits can really take a toll on your motivation, even your <a href="http://melodywilding.com/how-to-overcome-impostor-syndrome/">self-esteem</a>.
What if it's not a lack of willpower that's to blame? What if the advice you've been given about how to "break" a bad habit is actually misguided?
If you've been trying different methods over and over again but nothing's working, it's time for a new approach that leverages the science of behavior change.
The Psychology of Bad Habits 
You can spend hours researching life hacks. However, if you don't first understand the <a href="http://melodywilding.com/6-signs-obsession-productivity-hurting/">psychology driving habits</a>, you'll never see any real success.
When you break it down, habits are comprised of three distinct stages:
In the mid-day munchies example, the cue is fatigue. This triggers a routine: getting up and heading to the kitchen. The reward? Yummy goodness that gives you a temporary energy boost.
It turns out that the habit loop is incredibly powerful and is something that has been <a href="http://melodywilding.com/6-signs-obsession-productivity-hurting/">hardwired</a> into our psyches.
It also helps explains exactly why habits are so hard to shake. The truth is, we actually never break bad habits, rather "bad" behaviors are replaced with more positive alternatives.
Putting the Habit Loop to Work 
If you're ready to kick bad habits for good, here's three steps for leveraging the habit loop to finally change your behavior.
Step 1: Identify the stages First identify the cue, routine, and reward that lead to your habit. Look at the circumstances surrounding the behavior including the time of day, who you're with, and <a href="http://melodywilding.com/control-stress-and-feel-less-anxious-with-emotional-labeling-free-toolkit/">what emotions you're feeling</a>.
For example, recognize how after a <a href="http://melodywilding.com/control-your-anger-when-work-drives-you-nuts/">tough day</a> at work (cue), you come home and plop down on the couch (routine). Flash forward and you've finish an entire series on Netflix (reward). The downside is you've also squandered free time meant to be used for <a href="http://melodywilding.com/5-no-fail-ways-to-finally-start-your-next-big-project/">working on your side business</a>.
Step 2: Explore alternatives Now that you have a clear breakdown of what's happening at each stage of your habit loop, brainstorm <a href="http://melodywilding.com/follow-this-3-step-strategy-to-reduce-email-stress/">healthier routines</a> that will produce the results you want.
What alternative behaviors might provide comparable reward to the one you are trying to eliminate? What else would give you a sense of accomplishment, happiness, relaxation -- whatever core need your current "bad habit" is satisfying?
Create a list of options. Could you swap out your open-ended Netflix binge for brief meditation or a <a href="http://melodywilding.com/get-significant-board-bold-career-goals/">walk with your partner</a>? Focus on new routines that will help you decompress after a stressful day (the cue) and leave you in a <a href="http://melodywilding.com/positive-thinking-doesnt-work-heres/">positive frame of mind</a> to get freelance work done (reward).
Step 3: Commit to change and tweak as you go Now it's time to experiment with subbing in new routines to get a sense of what works best for you.
Make <a href="http://melodywilding.com/how-to-up-your-tolerance-for-ambiguity-and-future-proof-your-career/">do-able commitments</a> to test drive new routines and approach it as a series of experiments. Maybe you try a post-work meditation for two weeks and find it's not for you. After more testing, you may find more vigorous exercise is what helps you get in zone.
Step 4: Anticipate setbacks Behavior change is hard. No one is immune from the occasional slip-up, so when this happens, don't beat yourself up or retreat into <a href="http://melodywilding.com/how-to-work-on-your-weaknesses-without-beating-yourself-up/">negative self-talk</a>.
Instead, make your habit loop bulletproof: <a href="https://www.inc.com/melody-wilding/4-surprising-ways-pessimism-boosts-your-business.html">anticipate and plan for setbacks</a>. If you're trying to stick to a diet, think through situations that might challenge your healthy eating habits such a fancy business dinners, traveling for work, or <a href="http://melodywilding.com/5-ways-to-reset-your-work-life-balance-when-youre-crazy-busy/">high-stress times</a>.
Once you learn how to work within the psychology of habits, rather than against it, chances are you'll find greater success in beating negative behaviors once and for all.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
</div>

It's 3 p.m., and you're knee-deep in an afternoon energy slump. You head towards the office kitchen to grab a glass of water where you're encountered by a box of treats that seems to be calling your name. "Just one," you swear. But that's the third time you've given in to your sweet tooth this week.

Want to Break a Bad Habit? Science Says Do These 4 Things

Anticipate Setbacks

Commit To Change And Tweak as You Go

Explore Alternatives

Identify The Stages

The Psychology Of Bad Habits

CURATED BY

Related collections

More like this