Good Habits, Bad Habits

Forming habits is surprisingly easy. Breaking them is often less difficult than we initially believe, with notable exceptions like nicotine addiction, which is notoriously challenging to overcome.

I read Tiny Habits by BJ Fogg, which despite its verbosity, presents a solid core concept: begin with small, manageable actions and gradually build until behaviors become automatic. The inverse applies to breaking habits—quitting abruptly frequently fails, while incremental reduction often proves more effective.

Research shows that habits form through a neurological loop consisting of a cue, routine, and reward. When we repeat an action in response to a specific trigger and receive some form of satisfaction, neural pathways strengthen until the behavior becomes automatic. This process, called chunking, is part of how the brain turns repeated actions into something you barely have to think about.

I periodically conduct a personal habit inventory. Sometimes I discover I’ve inadvertently developed unhelpful patterns that need adjustment. Other times, I realize I’ve abandoned beneficial practices that deserve resurrection.

Recently, I noticed I’d fallen into evening snacking before bed. It began innocently enough—hunger one night led to a small snack, which I then repeated the following evening, and soon a pattern emerged. Once I recognized this habit didn’t serve my health goals, I decided to eliminate it. In this particular case, I successfully discontinued the behavior immediately without gradual reduction.

Good habits make a lot of things easier. Exercise is the obvious example: hard to start, usually easier to keep doing once it’s part of the day. This principle applies equally to reading, writing, meditation, or other beneficial practices. With exercise specifically, I personally reject the concept of scheduled rest days because they tend to multiply into extended inactivity periods. Instead, I find daily movement more sustainable, even if it’s minimal, adjusting intensity according to energy levels and recovery needs.

Habits stick better when they have a regular place to live. Exercising at the same time daily or reading before bed enhances habit adherence by creating environmental and temporal cues that trigger automatic behavior. According to research by Phillippa Lally at University College London, habit formation typically takes between 18 and 254 days, with an average of 66 days before a behavior becomes automatic¹.

The more your habits operate on autopilot, the less willpower they require to maintain. Positive and negative associations can either reinforce or disrupt habitual patterns. For example, many smokers associate cigarettes with alcohol consumption, creating a powerful paired trigger. Breaking that association often proves more effective than attempting to quit smoking in isolation.

It’s obviously better not to pick up bad habits in the first place, but that’s not how people work. What matters is catching them early and deciding whether you’re going to keep feeding them or cut them off.

I think of habits as tools. They can help you or screw you over, depending on what they’re reinforcing.

My most successful habit-building experiences have followed these principles:

1. Start ridiculously small (a single pushup or one minute of meditation)
2. Attach new behaviors to existing routines (meditate after brushing teeth)
3. Celebrate immediate small wins to reinforce the behavior
4. Focus on consistency rather than perfection
5. Design your environment to make good habits easier and bad habits harder

Most of this comes down to what you keep repeating without arguing with yourself about it every day.