Break Unwanted Habits: Evidence-Based Solutions
Choose the habit you want to change below to discover proven techniques and helpful resources.
Chronic Stress & Overwhelm
Common IssueWhat This Looks Like:
- Constant feeling of being overwhelmed
- Muscle tension in neck, shoulders, jaw
- Racing thoughts, can't "switch off"
- Difficulty sleeping due to worry
- Irritability over small things
What Actually Works:
Breathe in for 4 counts, hold for 4, out for 4, hold for 4. Repeat 6 times. Works in 2-3 minutes.
Tense muscle groups for 5 seconds, then release. Start with your feet, work up to your head. 10-15 minutes.
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Free Resources That Help:
- NHS Self-Help Resources - Free mental health guides and tools
- Mind UK Stress Techniques - Practical stress management strategies
- Samaritans Support - Free confidential support 24/7
- Headspace Stress Meditations - Some free content available
When to Consider Professional Help: If stress affects your sleep, relationships, or work for more than 2 weeks.
Poor Sleep Habits
Very CommonWhat This Looks Like:
- Scrolling phone until late at night
- Mind racing when head hits pillow
- Waking up tired despite 7+ hours sleep
- Irregular bedtime, no routine
- Using caffeine to function during day
What Actually Works:
No screens 1 hour before intended sleep time. Use this hour for reading, gentle stretching, or preparing for tomorrow.
Room temperature 16-19°C, blackout curtains or eye mask, phone charging outside bedroom.
Lying in bed, focus on relaxing each body part from toes to head. Don't judge if mind wanders, just return to the scan.
Free Resources That Help:
- Sleep Foundation Guidelines - Comprehensive sleep hygiene tips
- NHS Sleep Tips - Evidence-based strategies
- Sleep Station - Free NHS-backed sleep improvement course
- Insight Timer - Free sleep meditations and sounds
When to Consider Professional Help: If you've tried sleep hygiene for 3 weeks without improvement.
Stress & Emotional Eating
Common IssueWhat This Looks Like:
- Reaching for food when upset, not hungry
- Eating entire packets without realising
- Craving specific comfort foods when stressed
- Feeling guilty after eating episodes
- Eating secretly or hiding food consumption
What Actually Works:
Before eating, ask: "Am I Hungry, Angry, Lonely, or Tired?" If not hungry, address the real need first.
When craving hits, set timer for 20 minutes and do something else. If still want food after timer, eat mindfully.
Write 10 non-food activities for different emotions: call friend (lonely), walk (angry), bath (stressed).
Free Resources That Help:
- NHS Healthy Eating Guide - Practical eating strategies
- Beat Eating Disorders - UK support and resources
- Mind UK Eating Problems - Understanding triggers and solutions
- Overeaters Anonymous UK - Free support meetings
When to Consider Professional Help: If emotional eating affects your health, weight, or self-esteem.
Phone & Social Media Addiction
Very CommonWhat This Looks Like:
- Checking phone first thing upon waking
- Scrolling for hours without realising
- Feeling anxious when phone battery dies
- Comparing yourself to others online
- Using phone during meals or conversations
What Actually Works:
Keep phone out of bedroom, bathroom, and dining areas. Create physical boundaries.
Turn off all non-essential notifications. Check messages at set times: 9am, 1pm, 5pm only.
Have a book, puzzle, or hobby ready for when you feel urge to scroll. Make the alternative easier than reaching for phone.
Free Resources That Help:
- Mind UK Digital Wellbeing - Managing technology use for mental health
- NHS Social Media & Mental Health - Healthy digital habits
- Ofcom Digital Habits Report - Understanding UK digital behaviour
- Childnet Digital Wellbeing - Practical tips for healthy tech use
When to Consider Professional Help: If digital habits affect your relationships, work, or sleep quality.
Smoking & Vaping
ChallengingWhat This Looks Like:
- Automatic smoking with coffee, after meals
- Reaching for cigarette when stressed
- Social smoking that became daily habit
- Vaping "because it's healthier" but can't stop
- Multiple failed quit attempts
What Actually Works:
Track when, where, and why you smoke for one week. Identify your top 3 triggers to tackle first.
When craving hits, wait 10 minutes and do something else. Cravings typically last 3-5 minutes.
Toothpicks, carrot sticks, stress ball, or fidget toy for the physical habit aspect.
Free Resources That Help:
- NHS Quit Smoking Support - Free patches, gum, and support
- ASH UK Quit Smoking Resources - Evidence-based quitting strategies
- Quit Smoking Apps Guide - Reviewed apps that actually help
- Roy Castle Lung Foundation - Free telephone support for quitting
When to Consider Professional Help: If you've tried quitting multiple times without lasting success.
Nail Biting & Nervous Habits
Common IssueWhat This Looks Like:
- Biting nails when concentrating or anxious
- Picking at skin around nails
- Hair twirling or pulling
- Doing it unconsciously, not realising until after
- Embarrassment about appearance of nails/skin
What Actually Works:
Put small stickers on nails or wear rubber band on wrist. Physical reminder to notice the urge before acting.
Keep stress ball, fidget spinner, or smooth stone in pocket. Give hands something else to do.
Bitter-tasting nail polish, wearing gloves, or keeping nails very short during the breaking period.
Free Resources That Help:
- NHS Nail Care Information - Health effects and solutions
- Mind UK Anxiety Support - Understanding anxiety and nervous habits
- Anxiety UK - Support and practical strategies
- Trichotillomania Support - UK support for hair pulling and related habits
When to Consider Professional Help: If nervous habits cause physical damage or significant embarrassment.
