How Behavior Science Makes Change Stick
We’ve all had a habit we wanted to quit—scrolling late into the night, biting our nails, procrastinating on important tasks, or reaching for a sugary snack when stressed. But if breaking habits were only about willpower, most of us would have kicked them long ago. The truth is, habits aren’t a question of strength—they’re a product of learning and reinforcement.
Behavior science helps us understand why habits form, why they persist, and how to reshape them into healthier patterns.
Why Bad Habits Are So Hard to Break
Every habit (no matter how small) exists because it’s serving a purpose. The purpose is often immediate relief or reward. For example, scrolling on your phone might not solve your stress, but it provides quick distraction. Snacking late at night may not support long-term health goals, but it delivers an instant hit of comfort.
Habits often “stick” because:
They bring short-term relief from stress, boredom, or discomfort.
They create quick rewards that feel good in the moment.
They become routine, happening automatically with certain triggers.
They reinforce themselves, especially if they feel enjoyable in the moment (automatic reinforcement).
When the payoff is immediate, the brain learns to repeat the behavior—even if the long-term cost is high.
How to Reshape a Habit
Breaking habits doesn’t usually mean stopping abruptly. Instead, behavior science shows us that replacing a behavior is far more effective. The steps often look like this:
Identify the trigger - Notice what situations, times, or emotions spark the habit.
Choose a replacement behavior - Pick something that meets the same need without the negative effects.
Reinforce the new pattern - Reward yourself for following through, even in small ways.
Stay consistent - Habits only change when the new pattern is stronger than the old one.
A Real Example: Late-Night Phone Use
Imagine trying to reduce phone use before bed.
Antecedent: Lying down at night with your phone in hand.
Behavior: Scrolling endlessly.
Consequence: Entertainment, escape, and delay of sleep.
To reshape this habit, you might:
Move your phone across the room so the trigger is less immediate.
Replace scrolling with reading, journaling, or listening to calming music.
Reinforce the change by tracking screen-free nights and rewarding yourself after a streak.
The key isn’t punishment—it’s building a new loop that feels just as rewarding.
Bad habits persist because they’re working for us in the short term. They provide relief, reward, or stimulation, and that reinforcement makes them sticky. But by identifying triggers, replacing the behavior, and reinforcing change, we can shift those patterns into healthier routines.
Change doesn’t happen overnight, but every small step is progress. With consistency and reinforcement, the brain learns that the new habit works just as well, if not better, than the old one.
Here’s to fewer battles and more breakthroughs.
– Jacqueline Shackil, BCBA, MS, MSIO
