The Power of Habits

Habits are like invisible routines that guide much of our daily life. Some are good — like brushing your teeth, exercising, or drinking water. Some are bad — like eating too much junk food, procrastinating, or using your phone before bed. Changing habits is not just about willpower — it’s about understanding how habits work and learning how to replace harmful ones with positive ones.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

Understanding How Habits Work

Psychologists often describe a habit as having three parts:

• Cue (Trigger): Something that reminds your brain to start the habit.
• Routine (Action): The actual behavior you perform.
• Reward: The benefit you get from doing it.

Bad habits follow the same pattern as good ones — so if you understand this habit loop, you can change it.

Why Bad Habits Form

Bad habits usually start because they give quick rewards:

• Junk food tastes good instantly (but harms health over time).
• Skipping workouts saves time now (but reduces fitness later).
• Checking your phone gives quick entertainment (but wastes hours).

They are often easier than healthy habits because they don’t require much effort at the moment.

Identify Your Bad Habits

• Keep a habit diary for one week. Write down daily activities and see patterns.
• Ask yourself: Does this habit help me in the long run or harm me?
• Listen to feedback from friends and family.

Find the Triggers

Every bad habit is linked to a trigger. Types of triggers:

• Emotional: Feeling stressed → eating sweets.
• Environmental: Seeing chips on the table → eating them.
• Social: Friends smoking → you join in.
• Time-based: Every night before bed → you scroll your phone.

Replace, Don’t Just Remove

It’s hard to just stop a habit. Instead, replace it with a healthier alternative.

Example Replacements:

• Instead of drinking soda → drink lemon water.
• Instead of scrolling your phone before bed → read a short book.
• Instead of smoking → chew sugar-free gum.

Building Healthy Habits That Stick

Healthy habits require consistency and patience. Steps to build good habits:

• Start Small – Instead of “I’ll exercise for 1 hour daily,” start with 10 minutes.
• Attach to an Existing Habit – Brush teeth → floss right after.
• Make It Easy – Keep healthy snacks visible, keep workout clothes ready.
• Track Progress – Use a habit tracker app or notebook.
• Reward Yourself – Celebrate small wins (but not with the bad habit you’re avoiding).

Using the 21/90 Rule

A popular idea says:

• 21 days to form a habit.
• 90 days to make it a permanent lifestyle.

Overcoming Challenges

You will face challenges when breaking bad habits:

• Cravings: Delay action by 10 minutes — often, the craving fades.
• Boredom: Switch things up — try new exercises or recipes.
• Social Pressure: Politely refuse or find supportive friends.

The Role of Environment

Your surroundings can make or break your habit journey.

• Keep temptations out of sight (no chips in the living room).
• Surround yourself with people who inspire you.
• Create a “habit-friendly” space — for example, keep your yoga mat where you can see it.

Putting It All Together – A Simple Plan

• Choose one habit to change at a time.
• Identify its trigger.
• Replace it with a healthier action.
• Track your progress daily.
• Stay consistent for at least 90 days.