What causes us to break a new good habit we thought we had nailed?
Even when we think we’ve nailed a new habit, several common factors can cause it to unravel. Most of them have little to do with willpower — and everything to do with environment, stress, and unconscious patterns. Here’s what typically derails even the best intentions:
- Change in context
Habits are context-dependent. According to research from Duke University, about 45% of our behaviours are habitual, triggered by cues in our environment (Neal et al., 2006).
A holiday, a house move, or even a disrupted morning routine can break the link between cue and action — and the habit fades.
- Stress and cognitive overload
When we’re overwhelmed, our brain defaults to old, easier patterns. If the new habit isn’t fully automated yet, stress makes it less likely we’ll follow through.
⚠️ Think grabbing sugar for energy or skipping a walk when the inbox explodes.
- Lack of visible reward
Many healthy habits have delayed gratification. You don’t see the benefits of fasting or hydration immediately, so when life gets busy, the brain seeks quicker ‘wins’.
Without feeling a reward, your brain deprioritises the habit.
- Unconscious drift
Over time, we can slip into unconscious behaviours that conflict with the habit — especially if we’ve lost the cues that once supported it (e.g., forgetting your water glass by the bed, skipping the walk because of one busy morning).
- Perfectionism and ‘all-or-nothing’ thinking
One missed day can lead to “I’ve ruined it” thinking. A sustainable habit mindset accepts slips as part of the process — not as failure.
The solution?
➡️ Reinforce your cues.
➡️ Expect setbacks.
➡️ Tie your habit to identity (“I’m someone who…”).
➡️ Track small wins and celebrate consistency.
If you want a copy of my “How to Make a Habit Stick (Even When Life Gets in the Way)” guide, just DM me “Cheat Sheet.”
Let me know if you’d like this turned into a client handout, carousel post, or workshop slide.
