10 Bad Habits That Hold You Back – And How to Break Them
We all fall into habits that drain our time, energy, and focus. Whether it’s reaching for your phone every few minutes or struggling to resist late-night snacking, these behaviors can feel hard to break. But experts say change is possible with small, practical steps. Here’s how you can tackle ten of the most common bad habits and replace them with healthier routines.
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1. Spending Too Much Time on Your Phone
If you feel glued to your screen, you’re not alone. Psychotherapist Hilda Burke suggests using visual cues—like a motivational screensaver—to remind yourself of what really matters. Turn off notifications, leave your phone in another room for short periods, or use apps like One Sec that make you pause before opening social media. These small adjustments can help you reclaim your time.
2. Unhealthy Snacking
Nutrition researcher Alex Ruani recommends making healthy snacks easy to reach. Keep fruit, nuts, and wholegrain options nearby while avoiding unhealthy foods in sight. If you crave something sweet, swap it with a healthier alternative, like replacing cookies with a chocolate rice cake. Simple swaps can keep your hunger in check without sacrificing satisfaction.
3. Vaping
While many people use vapes to quit smoking, they can be just as addictive. Experts advise gradually reducing nicotine strength over a few weeks until reaching 0%. You can also extend the time between puffs and set rules about where you allow yourself to vape. Breaking the link between certain situations and vaping helps weaken the habit.
4. Impulse Online Shopping
Before you hit “buy now,” shop your own wardrobe first. Stylist Tatiana de Normann suggests leaving items in your online cart for a few days—chances are, you won’t want them later. Unsubscribing from promotional emails and deleting shopping apps are also great ways to slow down impulsive spending.
5. Drinking Too Much
Mindful drinking is about setting clear rules, like limiting alcohol to a few days a week. Author Rosamund Dean recommends planning in advance—know what alcohol-free options you’ll order before you go out. Tracking apps can also help, while reminding yourself of the benefits—better sleep, improved energy, clearer skin—can strengthen your resolve.
6. Nail Biting
This common habit often comes from boredom or anxiety. Psychologist Martha Collado suggests identifying your triggers and replacing the action. If boredom drives you, try keeping your hands busy with filing or massaging them. If it’s stress, breathing exercises may help you redirect the urge.
7. Poor Sleep Habits
Sleep coach Nick Littlehales emphasizes the importance of routine. Stick to consistent wake-up times, get natural light during the day, and set a “sleep alarm” to begin winding down at night. A cooler room, dimmed lights, and a calm environment 90 minutes before bed can help you transition into restful sleep.
8. Procrastination
Procrastination often stems from avoiding uncomfortable feelings like boredom or anxiety. Collado advises against waiting for the “perfect” moment. Instead, schedule a task in your calendar and do it, even imperfectly. Visualizing the reward of finishing can make the task less daunting. Forgiving yourself when you slip up also prevents a negative cycle.
9. Inconsistent Exercise
Personal trainer Nick Finney suggests removing pressure from workouts. Even short sessions—like 20 minutes of stretching—count. Multitasking helps on busy days, such as cycling while answering emails. Set realistic goals and focus on activities you enjoy to maintain consistency without burnout.
10. Cancelling Plans Too Often
If you’re always bailing on friends, therapist Anna Mathur recommends reflecting on why. Are you overcommitted? Anxious? Or simply exhausted? Being mindful of your weekly energy levels and prioritizing meaningful interactions can help you keep commitments and strengthen relationships.
Bad habits often sneak into our daily routines, but they don’t have to control us. By making small, consistent changes and being mindful of our choices, we can replace unhelpful behaviors with habits that build healthier, happier lives.