Imagine trying to chase away a flock of crows from your field every single morning. You shout, wave your arms, even set traps, but no matter what you do, they return—louder and more persistent than ever. Frustrated, you seek advice from a wise elder who offers a simple, transformative suggestion: stop fighting the crows and plant something they don’t want. Just like that, the problem disappears.
Our bad habits are those stubborn crows. We spend so much energy battling them—resisting, suppressing, and punishing ourselves—only to find them returning with a vengeance. The secret to breaking free isn’t to fight harder but to change the “field.” In this blog, I’ll show you how I did it and how you can, too. With six minutes of focus and a simple framework, you can rewire your brain, break your worst habit, and replace it with something far better.
Why Do Habits Stick?
Bad habits don’t exist because you’re lazy, undisciplined, or weak. They’re your brain’s way of solving a problem or avoiding discomfort. For example, when I procrastinated in college, it wasn’t because I didn’t care. It was my brain’s way of protecting me from the stress of tackling a daunting assignment. Similarly, scrolling through your phone first thing in the morning isn’t random—it’s a quick dopamine hit, a shortcut to feeling connected or stimulated.
Here’s the kicker: habits aren’t the problem. It’s the loop behind them. Every habit has three components:
- The Cue – What triggers the habit?
- The Craving – What deeper need is your brain trying to satisfy?
- The Reward – What does your brain think it’s getting from the habit?
Understanding this loop is the key to breaking the habit.
How to Change the Loop
Instead of trying to resist a bad habit, swap it with a new one that satisfies the same craving. Let me share how I tackled my habit of morning phone scrolling.
Every morning, I’d grab my phone to check notifications, thinking I’d scroll for just a minute. An hour later, I’d be knee-deep in memes and conspiracy theories about pigeons being government spies. The real craving wasn’t the scrolling—it was the dopamine rush and the need for stimulation.
So, I replaced the scroll with something else that offered a sense of connection and excitement: journaling. Instead of my phone, I kept a journal next to my bed. Writing down one thing I was looking forward to each day gave me the same sense of anticipation but without the guilt or wasted time. Over time, the craving for my phone faded.
Your Turn: Breaking Your Worst Habit
To tackle your worst habit, follow these steps:
- Identify the Habit Loop
- What’s triggering your habit?
- What are you really craving?
- What reward does your brain think it’s getting?
- Replace, Don’t Resist
- Find a new habit that fulfills the same need.
- Make it simple and easy to implement.
- Rewire Your Environment
- Remove triggers for the old habit.
- Create cues for the new habit.
For instance, if snacking is your struggle, replace chips with a healthier snack you enjoy. If procrastination is the issue, set a timer for just five minutes of focused work. Small changes compound into big results.
The Power of Micro Wins
One of the biggest reasons people fail to break habits is trying to change too much too fast. Instead, focus on micro victories—small, manageable actions that build confidence and momentum. For example:
- Swap one sugary drink for water.
- Replace five minutes of phone scrolling with a short walk.
- Spend 30 seconds organizing your workspace before starting a task.
Each small win rewires your brain to associate the new habit with positive outcomes.
Plan for Slip-Ups
No matter how committed you are, you’ll slip up. That’s not failure; it’s part of the process. The real challenge is how you respond. Instead of beating yourself up, approach setbacks with curiosity. Ask:
- What triggered the slip-up?
- Was I tired, stressed, or bored?
- What can I do differently next time?
For me, having a reset ritual—like pausing to reflect on my triggers—helped me bounce back quickly without spiraling into old habits.
Your Worst Habit Is Not a Life Sentence
Breaking a bad habit isn’t about willpower; it’s about strategy. When you understand the habit loop and make small, intentional changes to your environment, you set yourself up for lasting success.
What’s the habit you’re ready to tackle? Drop it in the comments below, and let me know if this resonated with you. If you found this helpful, give it a thumbs up and share it with someone who needs a breakthrough. Remember: you’re not alone in this journey, and I’m rooting for you every step of the way.