SELF-CARE
How To Break The Bad Habit Loop
by Wisemor - 7 min read
WISEMOR
You wake up determined that today will be different—no more doom-scrolling, no more procrastinating. But by lunchtime, your phone’s back in your hand, your to-do list is still untouched, and the same old loop is running again.
Sound familiar? You’re far from alone. Research suggests about 40% of our daily actions come from habits, not conscious choices (source). So why do ‘bad’ habits cling so tightly—and how do you actually break them for good?
Why ‘Bad’ Habits Stick?
Your Brain Loves the Easy Route, Your brain is built for efficiency. When you repeat something often, it creates neural pathways that turn it into an automatic process (source). Tying your shoes, brushing your teeth—these don’t take effort because they’re wired in. The same thing happens with ‘bad’ habits: they become deeply ingrained and run on autopilot.
The Dopamine Effect
Most ‘bad’ habits are powered by instant gratification. Checking social media, grabbing sugary snacks, skipping the gym for a Netflix binge—these all trigger dopamine, the feel-good chemical that rewards your brain (source). The problem is, your brain doesn’t care whether the habit is good or bad; it just wants more dopamine.
Trigger → Action → Reward Every habit follows the same loop: Trigger → Action → Reward.
You feel stressed (trigger), you grab your phone and scroll (action), you see a nice message or something funny and feel a bit better (reward). Your brain registers that as a win and reinforces the loop. The more you repeat it, the stronger the habit gets.
How to Break Free from Bad Habits
Identify Your Triggers.
Habits don’t happen in a vacuum. There’s always something before them—a feeling, a situation, a time of day. Start noticing when and why you do the habit. Do you grab your phone the second you wake up? Stay up late scrolling in bed? Wisemor Journal can help you track your triggers and spot patterns in your behaviour. You can learn how to get started here.
Make the Habit Harder.
If you want to stop a habit, add friction.
Doom-scrolling before bed → Leave your phone in another room at night.
Stress snacking → Keep sugary treats out of sight or out of the house.
The more inconvenient the habit is, the less likely you’ll be to do it.
Replace It Instead of Just Removing it.
Going cold turkey is tough. Instead of simply trying to cut a habit out, swap it for something healthier:
Social media scrolling → Journaling or meditation.
Late-night sugary snacks → A calming cup of herbal tea.
Using a habit tracker in any good planner can help you stay accountable and see your progress.
Use the Two-Minute Rule.
New habits often fail because they feel too big. The two-minute rule fixes that: start so small you can’t really fail.
Want to exercise? → Do one push-up.
Want to read more? → Read one page.
Want to start journaling? → Write one sentence in your Wisemor Journal.
Those tiny wins build momentum and make it much easier to stick with new habits over time.
Reframe Your Identity.
People who successfully break ‘bad’ habits often change how they see themselves.
Instead of: “I’m trying to quit smoking,” say: “I’m not a smoker.”
When your identity shifts, your actions start to line up naturally with that new version of you.
Stack New Habits onto Existing Ones.
One of the easiest ways to build a new habit is to attach it to something you already do:
After brushing your teeth → Floss.
Before your morning coffee → Write an intention for the day in your Wisemor Journal.
After putting on your shoes → Do a quick stretch.
This “habit stacking” makes new behaviours easier to remember and fold into your routine.
Track Progress (and Be Kind to Yourself).
Tracking your progress keeps you focused and honest. Use a habit tracker, your journal, or a simple tally. Any good planner is designed to help you stay organised and commit to real, lasting change. And when you slip up—because everyone does—don’t turn it into a drama. Notice it, reset, and keep going.
Final Thoughts: The Power of Small Wins
Breaking ‘bad’ habits isn’t about having endless willpower; it’s about using smart strategies. By making small, consistent changes, you can slowly rewire your brain toward better habits. It won’t happen overnight, but with patience and persistence, you can break the cycle and build a better version of yourself.
Journaling with Wisemor Journal and tracking your habits in any good planner can give you the structure and support you need to stay on track. Take five minutes right now to write in your Wisemor Journal about one habit you’re ready to change and why it matters.
Then use any good planner to track that habit over the next week.
Which habit are you ready to let go of today? Start small, stay consistent, and let the transformation build over time.
The content provided in this blog is for informational purposes only and may not be suitable for your specific needs or circumstances. While we strive to offer accurate and up-to-date information, we recommend consulting with a qualified professional for advice tailored to your situation.
