Why Habits Fail: 7 Common Mistakes in Behaviour Change and How to Avoid Them

Changing habits is often easier said than done. A lot of people set out to develop new habits, only to find themselves reverting to their previous behaviours. Everyone finds it challenging to maintain healthy habits, whether it’s a commitment to routinely practice mindfulness, eat healthier, or exercise more. What can we do to avoid these typical problems and why do habits fail?

This article will examine the psychology of habit failure, using the most recent research to identify the most frequent errors made when trying to modify your behaviour and provide helpful tips to help you succeed.

Understanding the Science of Habit Formation

It’s critical to understand the formation of habits before looking into the reasons why they fail. Research indicates that habits are activities that are prompted by environmental cues and become automatic via repeated practice. The process is explained by psychologist B.J. Fogg in his famous Fogg Behaviour Model, which highlights the part that ability, motivation, and cues play in the development of habits.

People frequently feel more motivated in the early phases of habit formation. However, long-term success requires more than just motivation. According to Charles Duhigg’s The Power of Habit, habits are formed in the brain through a three-step process called the “habit loop.” A cue (trigger), a routine (activity), and a reward (positive result) make up this loop. Habits may fall apart when any one of these loop’s components is weak or irregular.

7 Reasons Why Habits Fail

1. Setting Unrealistic Goals

One of the most common reasons habits fail is the setting of overly ambitious or unrealistic goals. Many people aim too high, expecting significant changes in a short amount of time. While the motivation may be high initially, the disappointment of not seeing quick results often leads to giving up entirely.

Solution: Start Small and Be Specific

According to a study published in Personality and Social Psychology Bulletin, people are more likely to maintain habits when they set small, achievable goals. For example, instead of aiming to work out for an hour every day, start with 10-15 minutes of exercise. Once this habit is established, gradually increase the duration.

2. Lack of Clarity and Specificity

Vague goals such as “I want to be healthier” or “I want to be more productive” are less likely to lead to lasting habit formation. Without a clear vision or plan for how to achieve these goals, it becomes easy to lose focus and direction. The lack of specificity undermines the habit loop because there’s no clear routine to follow or reward to expect.

Solution: Focus on Clear, Actionable Steps

Make your goals specific. Rather than saying, “I want to eat healthier,” break it down into actionable steps such as “I will eat one serving of vegetables with each meal” or “I will drink water instead of sugary drinks.” These small, clear actions are easier to integrate into your daily routine and help you build consistency.

3. Over-reliance on Motivation

Motivation is often seen as the driving force behind habit change. However, research suggests that relying solely on motivation can lead to failure. Motivation naturally fluctuates, meaning that on days when motivation is low, it’s easy to skip your routine. For example, a stressful day at work might lead to skipping the gym, which can disrupt the habit loop and lead to quitting altogether.

Solution: Build Systems and Routines

To overcome the pitfalls of relying on motivation, focus on creating systems and routines. In Atomic Habits, James Clear emphasizes the importance of systems, stating that “You do not rise to the level of your goals. You fall to the level of your systems.” By designing environments and routines that make habits easier to follow, you increase the likelihood of long-term success.

For example, if you want to build a habit of running, lay out your workout clothes the night before, making it easier to get started in the morning.

4. Focusing on the Outcome Instead of the Process

Many individuals focus primarily on the desired outcome rather than the journey of habit formation. This mindset can lead to frustration when immediate results aren’t visible, increasing the likelihood of quitting. Research shows that when people focus more on the process rather than the results, they’re more likely to succeed.

Solution: Embrace the Journey

Shift your focus to the process. Instead of fixating on losing a certain amount of weight, celebrate the small daily actions, such as exercising consistently or making healthy food choices. These small wins build momentum, and over time, the desired outcome will follow.

5. Ignoring Environmental Triggers

Habits are often triggered by cues in the environment. If your environment isn’t conducive to the habit you’re trying to build, you’re more likely to fail. For instance, trying to quit smoking while surrounding yourself with smokers or attempting to limit social media use without removing the app from your phone can set you up for failure.

Solution: Optimise Your Environment

Change your environment to support your habit change. If you’re trying to eat healthier, keep unhealthy snacks out of sight and stock your fridge with nutritious options. If you want to limit distractions while working, remove distractions from your workspace and create a designated “focus zone.”

6. Lack of Social Support

Social connections play a significant role in habit formation. Without support from family, friends, or a community, it can be challenging to stick to new habits, especially when the going gets tough. A study in Health Psychology (2016) found that social support significantly increases the likelihood of sustaining healthy behaviours.

Solution: Surround Yourself with Support

Building a strong support system can make all the difference in successfully changing habits. Share your goals with friends or join communities of like-minded individuals who can provide encouragement, accountability, and advice.

7. Not Addressing Underlying Mental Health Issues

For some, difficulty in forming or breaking habits may be linked to deeper mental health issues. Conditions such as anxiety, depression, or trauma can create significant barriers to behaviour change. For example, a person experiencing chronic stress may turn to unhealthy coping mechanisms, such as overeating or substance use, making it harder to adopt healthier habits.

Solution: Seek Professional Help When Needed

If mental health issues are getting in the way of habit formation, consider seeking support from a mental health professional. Cognitive-behavioural therapy (CBT), for example, can help individuals understand the underlying psychological patterns that may be contributing to destructive habits.

Understanding Why Habits Fail

Breaking negative cycles and creating positive ones begins with understanding why habits fail. Habit formation is a complicated process that involves environmental and psychological elements. Attempts to bring about long-lasting change can be disrupted by common errors like having unclear objectives, depending too much on motivation, and having unrealistic goals. 

However, you may greatly improve your odds of success by putting tactics like starting small, concentrating on the process, and improving your environment into practice. Developing habits requires patience, consistency, and flexibility rather than perfection.

Conclusion

The process of forming habits is continuous and calls for perseverance, self-compassion, and patience. You can position yourself for success in creating lasting habits that promote your mental health and general well-being by avoiding typical mistakes and implementing practical tactics.

Keep in mind that it’s more important to constantly show up for yourself each day than it is to get results quickly. With the right mindset and approach, lasting change is possible.

References

Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.

Gardner, B., Lally, P., & Wardle, J. (2015). Making health habitual: The psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 65(633), 538-539.