The Surprising Science of How to Break Bad Habits and Stick to Good Ones

It’s January again. Gyms are packed with enthusiastic resolutioners.

Books on self-improvement top the bestseller charts. Motivational social media posts flying around.

Yet, come February, most resolutions fall by the wayside. Inspiration fades. Old habits reassert themselves.

The cycle repeats year after year.

There’s a better way.

The key is understanding the science of habits — what drives them, why they persist, and how to truly change them.

Groundbreaking research reveals nearly half our daily actions are driven by subconscious habit, not deliberate choice. But with the right strategy, we can rewrite even decades-old routines.

Introducing the HITS method — a simple yet proven formula for successfully creating good habits and breaking bad ones.

The Surprising Power of Habits

First, consider how pervasive habits really are. Studies using activity logging and observation have found an astounding 43 percent of our daily behaviours are performed out of habit, not active decision-making.

Powerful neurological processes drive this subconscious routine.

The basal ganglia portion of the brain stores habits and allows us to carry them out automatically without taxing mental resources.

This autopilot function serves an evolutionary purpose. By conserving brain power for only novel stimuli, we can respond quickly to potential threats while efficiently taking care of recurrent needs.

But in the modern world, many habits which once benefited survival now undermine well-being — overeating, couch potato lifestyles, addictions, procrastination, etc.

The good news is that habit pathways, though deeply etched, are not permanently fixed. With the right approach, we can rewrite even decades-old routines.

Why Motivation Alone Rarely Rewires Habits

We’ve all been there — resolving to start a new positive habit, only to abandon it weeks later. Relying on willpower and motivation often ends in disappointment as old routines reassert themselves.

The reason is our brains are wired to favour the familiar and comfortable. Trying to resist temptation through sheer determination works briefly, but falters as mental resources deplete.

Past habits persist as automatic pathways, while new behaviours require conscious effort. This discrepancy wears down even the most motivated.

Research shows willpower draws on a limited cognitive resource. Yet habits operate automatically, without taxing our mental bandwidth. This gives ingrained routines an advantage in the long run.

Our brains naturally resist unfamiliar changes that cause discomfort. Old habits feel like the path of least resistance. This quickly erodes short-lived determination to adopt new practices.

The key is rewiring habits at a neurological level by altering the cues and rewards that drive routines. Motivation alone rarely repatterns the brain’s autopilot settings.

Successful habit change requires both strong intention and an environment aligned to make the new behaviour easy to repeat consistently.

With the right framework, small steps stack atop each other through compounding. Progress builds momentum. New habits crystallize as automatic pathways, unlocking lasting transformation.

Harnessing the Habit Loop

Groundbreaking habit research by Wendy Wood, Phillippa Lally, and others revealed the mechanism behind habitual behaviour — the habit loop.

This three-step process functions as follows:

• Cue — A triggering event that initiates the behaviour. It can be external (alarm clock, food craving) or internal (boredom, fatigue).
• Routine — The habitual behavior itself. This is the action we perform automatically in response to the cue.
• Reward — The payoff that reinforces the habit. This is often a neurochemical rush or relief even if the habit has negative consequences long-term.

To change a routine, the habit loop must be reshaped by breaking old cues and rewards while establishing new ones.

The HITS Method

Based on the latest habit science, here is a simple yet proven 4-step process for doing this effectively:

H — Hack Cues

The first step is identifying and altering habit cues. Common examples include locations, times, emotional states, other people, preceding actions, or feelings in the body.

Alter cues by avoidance, changing context, or establishing “if-then” implementation intentions like: “If I come home from work, then I will immediately put on my running shoes.”

I — Initiate Alternatives

Next, initiate alternative positive routines to fill the void. The basal ganglia likes repetition and will default to old habits if no new routine is activated.

Make new actions easy to perform by starting small. Over time, increase the frequency, duration, or intensity as the habit solidifies.

T — Terminate Rewards

It’s crucial to eliminate rewards driving unwanted routines. Identify and process cravings, frustrations, or any negative emotions. Don’t use willpower — lean on social support, distraction, or reframing thoughts.

Over time, neurochemicals like dopamine will begin rewarding the new routine instead as the habit loop gets rewired.

S — Stick With It

Finally, persistence is key. On average, it takes 60 days to cement new habits. Lapses will happen as old cues still spark ingrained behaviours. Just get back on track quickly.

Track progress and celebrate small wins to stay motivated. Habit change requires patience but pays compounding dividends.

Putting HITS Into Practice

Now let’s examine how the HITS method can be applied to two common habits people seek to change — unhealthy eating and internet overuse.

Unhealthy Eating

Overcoming continual snacking, binge eating, or emotional eating requires reshaping this habit loop:

Cues — Time of day, location, emotional state, external triggers like ads

Routine — Eating calorie-dense junk foods

Reward — Short-term satisfaction, relief from cravings/emotions

By following the HITS process, we can hack this habit:

Hack — Avoid kitchens, keep unhealthy foods out of the house, plan activities during high-risk times

Initiate — Stock up on healthy snacks, meal prep, schedule walks after meals

Terminate — Wait out cravings, call a friend, meditate when emotions arise

Stick — Monitor “danger zones”, note results in a food log, get back on track after lapses

Internet Overuse

For habits like aimless browsing and social media overindulgence:

Cues — Boredom, waiting moments, notifications and pings

Routine — Checking feeds and apps out of habit

Reward — Short dopamine rush, distraction, avoidance of tasks

Hack — Turn off non-essential notifications, enable app limits

Initiate — Substitute reading, socializing, outdoor activities

Terminate — Remind self of goals, ride out the urge to check

Stick — Schedule tech-free blocks, track screen time, delete apps if needed

The Power of Compounding Habits

Habits compound, so even small daily improvements add up exponentially over months and years.

Like drops filling a bucket, each positive repetition builds neural pathways, while letting negative habits atrophy from disuse.

Your improved habitual behaviours make each subsequent day easier. Progress builds momentum. You become your habits.

So take the time to master the fundamentals — identify your habit loops, collect behavioural data, and experiment relentlessly.

Do the work upfront and you’ll be amazed how quickly small steps snowball through the power of compounding.

Go from Good Intentions to Lasting Change

Life-changing outcomes depend on system-changing habits. Resolutions often fail because they rely on motivation and willpower which are limited resources.

Habits, however, are self-reinforcing and renewable. They operate automatically as part of your subconscious OS.

The HITS method leverages this by altering context cues and rewards so the habit loop works for you rather than against you.

So this year, instead of chasing motivation, focus on building routines. Master your environment and habits. Embrace science-based strategies like HITS.

You can make this your best year ever simply by improving 1 percent each day through better habits. Your future self will thank you for it.

The days are passing regardless.

You might as well use the time to your advantage. Start today.

Consistency compounds.

© Buzzedison

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