Breaking Unhealthy Habits with Mindfulness

Ever wondered why some habits—like reaching for cake when you're stressed—are so hard to break? It all comes down to something called the habit loop, a cycle of trigger, behavior, and reward that keeps habits going.

Let’s take overeating as an example:

• Trigger: You see a piece of cake.

• Behavior: You eat it.

• Reward: It tastes good, and your brain releases feel-good chemicals.
  

Over time, this loop reinforces itself, making you more likely to repeat the habit. This also happens with stress eating:

• Trigger: You feel stressed.

• Behavior: You eat cake.

• Reward: You feel temporary relief from stress.
  

Since both pleasure and stress relief are rewards, the brain learns to crave the behavior. That’s why breaking a habit isn’t just about willpower—it’s about rewiring this loop.

How Mindfulness Helps

Mindfulness—being present and aware of your actions—helps us take control of our habits. Instead of reacting automatically, we can pause, reflect, and make better choices.

Here’s how you can use mindfulness to reshape habits:

• Step 1: Recognize the habit loop. Pay attention to what triggers your habits and the rewards you seek.

• Step 2: Question the reward. Ask yourself, “Is this really helping me? How do I feel after?” Often, habits lose their appeal when we become aware of their true effects.

• Step 3: Find a healthier alternative. Choose something better that still feels rewarding—like a short walk instead of stress eating or a nutritious snack instead of junk food.
  

By practicing mindfulness, we can break unhealthy patterns and build habits that support long-term well-being. Try it out, and see the difference it makes in your daily life!

References

• Family physician guide to LM. American College of Lifestyle Medicine. (2024, June 10). https://lifestylemedicine.org/project/family-physician-guide-to-lm/