Nicole HollarIntegrative Life Coach | Behavior Change Expert | Author | Speaker - Helping high-functioning people and organizations uncover blind spots so they can get out of their own way.

How to Break a Bad Habit

6 Apr 2026 · 1 min

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0:38

In this concise advice monologue, the speaker outlines a practical framework for breaking a bad habit. The approach emphasizes three key steps: (1) assessing and adjusting the surrounding environment and establishing a new routine, (2) pinpointing the specific trigger that initiates the habit and the underlying reward it provides, and (3) finding alternative ways to obtain that reward, illustrated with smoking as an example. By replacing the original trigger-response loop with a healthier routine that satisfies the same reward, the habit can be reshaped and eventually eliminated.

Chapters

If you want to break a bad habit, you're going to want to consider your environment, implementing a new routine. Maybe it's about identifying not only a trigger, but the reward for that habit. Using smoking as the example, what is the reward? Identify the positive thing that you're taking away from it and figure out, can I get this positive thing a different way? in order to help reshape whatever your trigger might be. So you might have a trigger. Now we need a new routine that might yield you a different result.