How to Break Bad Habits

The cycle of bad habits—whether it’s skipping workouts, late-night snacking, or scrolling endlessly on social media—often feels impossible to break. Many of us know what it’s like to start strong at the beginning and then slip back into the same old routines. It can be incredibly frustrating and demoralizing, but there’s good news if you’re ready to break the cycle. Research shows that less than 10% of Americans actually keep their resolutions throughout the year. But that statistic doesn’t have to define success or failure for your goals.

With the right strategies and a shift in mindset, it’s possible to break bad habits and replace them with healthy ones that stick. Learning how to break bad habits isn’t just about willpower; it’s about understanding how your brain works and giving yourself the tools to succeed.

As a double board-certified psychiatrist, neuroscientist, and New York Times best-selling author, Dr. Daniel G. Amen has helped millions of people change their brains—and their lives—through his cutting-edge research and insights. If you’re ready to take charge of your habits, here are a few effective strategies to break those bad habits and create lasting change.

Evaluate Your Bad Habits

The first step in learning how to break bad habits is to identify them clearly and assess your motivation and ability to change. Remember—not all bad habits are created equal. Some may be deeply ingrained and require more effort, while others can be tackled with small, consistent changes.

One powerful tip from Dr. Amen in order to replace bad habits with good ones is to start small and focus on just one new habit at a time. The key is to match your habit to your current motivation level:

●      If your motivation is high, challenge yourself with something more ambitious.

○      Example: Commit to consistently walking 8,000-10,000 steps daily and drinking half your body weight in ounces of water each day.

●      If your motivation is low, start with something simple and achievable.

○      Example: Do three or more push-ups per day, walk for ten minutes, or swap one sugary drink for water or herbal tea.

By evaluating your habits and matching them to your motivation, you’ll set yourself up for success. Over time, these small wins build momentum and help you stay on track.

Fearful vs. Grateful: Change Your Mindset

Did you know that your mindset plays a significant role in breaking bad habits? Fear-based thinking can hold you back, while focusing on gratitude and positive outcomes can help you move forward.

Instead of being fearful of failure, start shifting your focus to what you’ll gain by creating new habits. For example:

●      Be grateful for the energy and mental clarity that come with eating healthier.

●      Appreciate how regular exercise makes you feel stronger and more confident.

Practicing gratitude rewires your brain and helps you stay motivated. Studies have shown people who focus on gratitude are more likely to stick with their goals and build lasting habits.

Mindset Is Everything

Breaking bad habits isn’t about perfection—it’s about progress. One of the most effective strategies for breaking bad habits is to focus on smaller and more manageable steps that lead to long-term success.

Ask yourself: Why do you want to change this habit?

Maybe you want to eat healthier to boost your energy, improve your mood, or reduce brain fog. Whatever your goals are, staying connected to your “why” will help you push through challenges.

Here’s how to cultivate a winning mindset:

●      Set realistic goals: Aim to hit 80–90% success in the first week, whatever that looks like to you. Write them down for a higher chance of success.

●      Celebrate small wins: Every step forward is progress, so try to claim those everyday moments.

●      Avoid the “all-or-nothing” mindset: If you miss a day, don’t give up. Simply get back on track one step at a time again.

●      Raise your standard over time: Once you’ve hit 90% success rate for your goals consistently, aim for 95%....and so on. Just remember that progress isn’t always linear. It can take time to be consistent in the same way every time.

Train Your Habits

Breaking bad habits is like training a muscle—it takes practice, consistency, and a plan. One of the best tips for replacing bad habits with good ones is to write down your challenges and learn from them.

●      If you fall off track, reflect on what went wrong and how to avoid that next time.

●      Track your progress with tools like a reflective journaling, fitness app, or Fitbit.

●      Stay informed about things like reading food labels to avoid hidden sugars and unhealthy ingredients.

Training your brain and body to adopt new habits takes time, but with the right strategies, you’ll build resilience and confidence along the way.

Practical Nutrition Strategies For ADD

Nutrition plays a crucial role in breaking bad habits, especially when it comes to improving brain health and energy levels. Dr. Amen recommends simple swaps that can make a big difference:

●      Opt for protein-packed salads instead of sandwiches to boost satiety and brain function.

●      Substitute fiber-rich vegetables instead of starchy carbs like rice or bread.

●      Use lettuce wraps or coconut wraps in place of traditional tortillas or buns.

●      Make healthy treats without refined sugar—think almond flour muffins or dark chocolate snacks.

●      Prioritize protein and healthy fats to stay full and focused throughout the day.

Supplements can also turbocharge your success, so talk to your physician about getting blood work done to see where your levels are now. Dr. Amen suggests starting with a high-quality multivitamin, omega-3 fatty acids, probiotics, and vitamin D to support brain health. His favorite supplement for mood and focus?

NeuroLink, a powerful blend of amino acids, vitamins, and minerals that support optimal brain function.

Take The First Step Toward Lasting Change

Breaking bad habits may seem overwhelming, but it is absolutely possible with the right tools in your arsenal. Daniel G. Amen, MD designed the Brain Warrior’s Way course for you to learn science-backed ways to change habits and practical steps to help you create new, positive routines. Right now, you can start by evaluating your habits, focus on one new change at a time, and train your brain for success you know you can achieve. Celebrate every win—big or small—and remember that progress is more important than perfection.