What Are the 3 Major Steps to Changing a Habit?

We’ve all been there—stuck in a cycle with a habit we know needs to change, but unsure how to break free. The good news? Breaking free is not only possible but can be downright empowering. Ready to transform? Let’s dive into the three major steps to changing a habit and crush it together.

1. Awareness: Recognise the Habit

Here’s the deal: you can’t fix what you don’t see. Awareness is your first step to changing any habit. It’s about shining a light on what’s holding you back—and let’s be honest, sometimes that’s the hardest part.

Ask yourself:

What’s the habit I want to change?
When does it happen?
What triggers it? (Is it stress? Boredom? A 3 p.m. snack attack?)

For example, if you’re scrolling social media every night instead of sleeping, notice the moments that lead you there. Is it after dinner? When you’re feeling overwhelmed?

Awareness isn’t about judgement; it’s about getting real with yourself.

This means identifying your patterns honestly and asking why you do what you do, without making excuses or being overly critical.

Quick Action Tip: Keep a habit journal for a week. Jot down when the habit happens, what you were doing, and how you felt. Patterns will start to emerge, and they’re your roadmap for change.

2. Replace: Swap It Out

Habits don’t just disappear—they need to be replaced. This builds on your awareness by giving you a proactive way to redirect your energy toward a better alternative.

Think of it like upgrading an old app on your phone. The new habit should feel just as easy and satisfying as the old one.

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Swap it out — Swapping fruit for chocolate is a good replacement

Here’s how to make the swap:

Identify a Positive Alternative. If you tend to reach for sweets when you’re stressed, could you take a quick walk or sip herbal tea instead?
Make It Accessible. Your new habit should be so easy to access that it becomes second nature. Keep a book by your bedside if you’re trying to read instead of doom-scrolling.
Stack It. Pair your new habit with something you already do. For example, if you’re trying to meditate, do it right after brushing your teeth.

Quick Action Tip: Start small. If you’re replacing 30 minutes of scrolling with journaling, aim for 5 minutes at first. Success builds momentum.

3. Commit: Build Consistency

Here’s the not-so-secret secret: consistency beats perfection. Why? Because showing up regularly, even imperfectly, helps create lasting neural pathways, while chasing perfection can lead to burnout and frustration. The goal isn’t to nail it every time—it’s to show up, even if it’s messy.

How to Stay on Track:

Set Triggers: Link your habit to daily routines. For instance, “After I make my morning coffee, I’ll write in my gratitude journal.”
Celebrate Wins: Every time you stick to your new habit, give yourself a mental high-five (or an actual one—no judgement).
Be Kind to Yourself: Slip-ups happen. What matters is how quickly you get back on track. Progress, not perfection, is the name of the game.

Quick Action Tip: Use a habit tracker to visually celebrate your streaks. Seeing those days pile up is pure motivation fuel.

Final Thoughts: You’ve Got This

Changing a habit isn’t about willpower; it’s about strategy. By focusing on awareness, replacing the habit, and building consistency, you can create real, lasting change. Awareness, replacement, and consistency are your power trio to make it happen. Remember: small moves lead to big wins. You don’t need to overhaul your life overnight—you just need to start.

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