Duration 5:4

Why is it so hard to break a bad habit

by TED-Ed

812 023 watched

26.1 K

Published 31 Aug 2023

Explore the psychology behind how good and bad habits are formed, and get tips on how to manage these behaviors. -- Many people deal with a nail-biting habit at some point in their lives. Some will go to great lengths to try to stop, employing strategies like dipping their hands in salt or wearing gloves. And while not all of us are nail-biters, most of us do have a habit we’d like to kick. So, what's the best way to break one? Explore how habits are formed, and discover tips on how to manage these behaviors. Directed by Sacha Beeley. This video made possible in collaboration with Character Lab Learn more about how TED-Ed partnerships work: https://bit.ly/TEDEdPartners A special thanks to Wendy Wood who provided information and insights for the development of this video. Support Our Non-Profit Mission ---------------------------------------------- Support us on Patreon: http://bit.ly/TEDEdPatreon Check out our merch: http://bit.ly/TEDEDShop ---------------------------------------------- Connect With Us ---------------------------------------------- Sign up for our newsletter: http://bit.ly/TEDEdNewsletter Follow us on Facebook: http://bit.ly/TEDEdFacebook Find us on Twitter: http://bit.ly/TEDEdTwitter Peep us on Instagram: http://bit.ly/TEDEdInstagram ---------------------------------------------- Keep Learning ---------------------------------------------- View full lesson: https://ed.ted.com/lessons/why-is-it-so-hard-to-break-a-bad-habit Dig deeper with additional resources: https://ed.ted.com/lessons/why-is-it-so-hard-to-break-a-bad-habit#digdeeper Animator's website: https://www.sachabeeley.com ---------------------------------------------- Thank you so much to our patrons for your support! Without you this video would not be possible! Fernando A. Endo, Helen Lee, pam morgan, sarim haq, Gerardo Castro, Michel-Ange Hortegat, Enes Kirimi, Amaury BISIAUX, ND, Samyogita Hardikar, Vanessa Graulich, Vandana Gunwani, Abdulmohsin Almadi, AJ Lyon, Geoffrey Bultitude, Mi Mi, Thomas Rothert, Brian Elieson, Oge O, Weronika Falkowska, Nevin Spoljaric, Sid Chanpuriya, Anoop Varghese, David Yastremski, Noah Webb, Roberto Chena, Oliver Koo, Luke Pisano, Andrea Gordon, Aleksandar Donev, Nicole Klau Ibarra, Jesse Lira, Ezekiel Raui, Petr Vacek, Dennis, Olivia Fu, Kari Teffeau, Cindy Lai, Rajath Durgada Manjunath, Dan Nguyen, Chin Beng Tan, Tom Boman, Karen Warner, Iryna Panasiuk, Aaron Torres, Eric Braun, Sonja Worzewski, Michael Clement, Adam Berry and Ghaith Tarawneh.

Category Education

Comments - 433

@

@indigofenrir72368 months ago I have a habit of procrastinating. After watching this video, I'm breaking that habit tomorrow. 1820
@

@ErmiusJillian8 months ago It pains me so much when you're so close to finally breaking a habit then something bad happens 1921
@

@HellOnWheel8 months ago I find it just as difficult to start a good habit, like regular exercise, as it is to break a bad one. 657
@

@Snowman_448 months ago I have a bad habit of scrolling through things on my phone during study time. One thing worked really well for me was keeping the phone way out of arm's reach. Because as long as the phone is within my easy reach or line of sight, my attention is going to keep going there. ... 558
@

@2hot18 months ago watching this while having a bad habit lol 122
@

@ronkirk50998 months ago I was a nail biter until I was 50 and was amazed by how easy it was to break the habit. I happened to use some clear nail polish (chigger bite treatment) on my nails because I noticed two of my nails were splitting. Within a couple weeks I completely quit nail biting and was able to quit using the nail polish. Sure wished I had stopped this habit when I was younger. ... 121
@

@ABCDEFGHIJKLMNOPQRSTUVWX-fk7ux8 months ago I have a bad habit of not folding my laundry right away after washing, so I started putting the laundry on my bed. Now, I sleep with extra layers 22
@

@brandon89008 months ago Going to be attempting again to give up smoking, more of an addiction, but also a habit. 52
@

@Mjumiman8 months ago The point about replacing bad habits with better ones is so true. I used to be a nail-biter as well, because I didn't like the sensory feeling of when a nail was uneven - Now I keep a little nail file on my desk and just neatly file them down whenever I get the urge. They look great now and feel healthy too, while still giving my brain something to fidget with. ... 66
@

@ifeanyichukwuOkonkwo8 months ago I picked up the habit of making my bed every morning when I first got a girlfriend. Now I do it virtually every morning. My logic then was, if she comes visiting unannounced, I wouldn't want her to see my bed unkempt. I didn't worry about the room because I shared it with so many people and it was impossible to personally ensure its cleanliness. I got to practise keeping my room clean when I lived on my own. It's beautiful how new events can change our habits. ... 46
@

@confusedasian8 months ago I am here because my bad habit is scrolling through phone.😅 28
@

@badevaripalem6 months ago This is the video I needed, not shaming bad behavior but showing how similar good and bad behaviors are seen by our brain. Every time, our brain tries to protect us from a stressful/unwanted situation even if it leads to bad behavior. And understanding trigger points is the best way to beat bad habits.
Thanks TED-Ed. ... 16
@

@vivekjain6906 months ago I have used practically all natural remedies, but what made a difference for my hairfall control was these things. 1 cup warm water to drink as first item in the morning. Using hair comb of neem wood. Using microfiber towel on head wash day. Some gentle exercises. Using Litttleextra Coconion anti-hair fall set once or 2 times a week. ... 14
@

@adventureboy4448 months ago How to break habit
- replace it
- make it harder 9
@

@marchlopez99348 months ago 1. Habits are behaviors that are performed regularly and cued subconsciously in response to certain environments or emotional states.
2. Habits can be simple actions or more complex practices ingrained in daily routines.
3. Habits form because the brain learns that the behavior is beneficial and triggers the release of dopamine, a neurotransmitter that mediates feelings of pleasure.
4. Cue-behavior-reward loops work fast and can cause people to engage in a habit before they have the chance to notice and stop.
5. Not all habits are bad, as they allow us to take swift action in the present, but some habits no longer serve us.
6. Intentions alone often fail to lead to long-term behavior change.
7. One of the most effective ways to manage behavior is to identify the environments or routines that cue the habit and modify them.
8. Habits can be changed through habit reversal training, which requires analyzing and understanding the habit cues and replacing the habit with another one that's less detrimental. ... 35
@

@dilligaf93558 months ago I developed a bad habit of eating at night as a kid because of multiple ADD medications I was prescribed that led me to not eat at all during the day because I physically couldn’t and recuperating that by eatingwhen I didn’t feel sick to my stomach. After years of trying different medications, I flat out told my parents I don’t want to be on them anymore, but the habit of eating and more likely than not, over eating never left me. I am currently trying to overcome it by doing intermittent fasting, and it’s terrible. I thought it was all more boredom that led me to eat at night, but by -10, my stomach is roaring at me to eat every night. It’s a battle but I need to do it and I have only broken bad habits by going hard on fixing it; ie I went full cold turkey to quit smoking for my first kid. If you are struggling with this, I believe in you that you can, and do it at the pace you need to do it, whether it is fast or slow ... 6
@

@ShadowMantis7028 months ago Breaking the Habit:
Memories consume
Like opening the wound
/>I'm picking me apart again
You all assume
I'm safe here in my room
Unless I try to start again
I don't want to be the one
The battles always choose
'Cause inside I realize
That I'm the one confused
I don't know what's worth fighting for
Or why I have to scream
I don't know why I instigate
And say what I don't mean
I don't know how I got this way
I know it's not alright
So, I'm breaking the habit
I'm breaking the habit tonight
Clutching my cure
I tightly lock the door
I try to catch my breath again
I hurt much more
Than anytime before
I had no options left again
I don't want to be the one
The battles always choose
'Cause inside, I realize
That I'm the one confused
I don't know what's worth fighting for
Or why I have to scream
I don't know why I instigate
And say what I don't mean
I don't know how I got this way
I'll never be alright
So, I'm breaking the habit
I'm breaking the habit tonight
I'll paint it on the walls
'Cause I'm the one at fault
I'll never fight again
And this is how it ends
I don't know what's worth fighting for
Or why I have to scream
But now I have some clarity
To show you what I mean
I don't know how I got this way
I'll never be alright
So, I'm breaking the habit
I'm breaking the habit
I'm breaking the habit tonight ... 32
@

@AYNTL7 months ago Thank you for this very well designed short video! Really well done!
In addition to habit reversal, we can also create new habits by :
- by starting with a very easy task, so easy that it can be easily repeated (key to install a new habit and start influencing how we see ourselves / our self identity)
- connecting them with ones we already have (for example: do 5 push ups just before taking your breakfast)
- building cues to make the habit stick (eg: put your book on your pillow if you wish to read before sleep)
- give yourself gratification every time you perform your to-become habit (eg: from a simple check in your calendar when you did it to anything else that is not bad for you! Don't eat a Donut every time you do 5 push ups 😉) ... 19
@

@Sunflowersarepretty8 months ago The animation is so cute. The fairy struggling with her bad habit of biting habits but then overcoming it at the end is awesome. I have a bad habit of picking my nose; it feels satisfying when I do it. I have to get rid of it because once my nose even bled. 😂
Edit : now even the bots are copying my comment. Cool. ... 68
@

@lawaudiobuddyph9517 months ago I felt so incredibly tired no matter how I gave myself a sufficient sleep and rest.. .. .
The weariness just don't go away.. But I pushed myself working today.. though so drained..
Then I opened yt hoping to find and play a relaxing music.. then I stumbled upon this channel which somehow refreshed my minds=... huhuhuh thank you so much! ...
@

@zardanial8 months ago i've been a nail biter for as long as i can remember and i've always thought it was impossible to stop. but recently i figured out that i always come back from trips with longer nails (ie new place and schedules so there was no environmental cue for the habit maybe?). it takes a lot of mental energy to combat it after i come back and i constantly feel like there's something stuck under them but currently riding on the streak of not biting my nails for a couple of weeks now and i finally have nails! now that they are long enough maybe i should try putting on nail polish ... 9
@

@redtsun677 months ago Been a cheek/lip biter since I was very young. basically if you don't know what this is, it's like nail biting except instead of your nails you bite chunks of skin off the inside of your mouth and lips. I lived in a really stressful environment as a kid and it just naturally developed. I've tried stopping so many times, and I've come close, but I always fall back into the habit somehow. ... 3
@

@susannaalexanyan13455 months ago I had the habit of procrastinating and needing help to focus on a specific task for a long time. However, I have developed ways of fighting against constantly delaying my responsibilities. First, I set clear goals and broke my job into smaller steps. The next thing was removing the distractions, primarily my phone, as I couldn't stop scrolling through things. Finally, I started rewarding myself after completing some of the tasks. These techniques helped me to fight the awful habit of procrastination. ...
@

@alinowow8 months ago This came in a great moment for me, i feel like im accumulating bad habits and dont know how to stop! 2
@

@Lily127G8 months ago I can't keep my mouth away from my fingernails, but yesterday I returned from a trip and noticed I had longer nails.
I am feeling motivated to kick this habit to the curb, as I have already made significant progress in just one week! It's a great feeling to see the positive changes and improvements that come with self-discipline and hard work. I'm determined to keep going and reach my goals! 😚😚😚 ... 14
@

@micahbush53978 months ago I wish more people understood that nail biting isn't always a nervous habit. For some, it's a reaction to boredom, or a compulsive response to nails getting too long. 8
@

@spoopypoods74858 months ago not me biting my nails as I watch this video… 9
@

@edithsmith44858 months ago I made a habit of reading at night and cooking three home cooked meals a day at same times a day ever since I moved. Made it a lot easier to cook and read and now it’s just normal for me 3
@

@chrisjohn19808 months ago I've pretty much been biting my nails for as long as I can remember. It's honestly become difficult to picture how my nails would look like fully grown. I tried to break the habit about a year ago and was able to stop for about 3 weeks (which is why the mental picture is difficult and not straight up impossible😂) but unfortunately relapsed. There's no other time I can remember when my nails were grown. I really do wish to stop, so I'm going to try some advice here. I hope it works. ... 32
@

@festo79808 months ago Ted upload video right on time I need the most.
@

@josephmalala10938 months ago TED-Ed animations are so incredible!!! 🔥🔥🔥🔥👌🏾👌🏾👌🏾👌🏾👌🏾Keep up the great work🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 1
@

@Marsfi168 months ago I always feel like I need to eat something when I watch a video longer than 3 minutes. I'm fact, I had to grab a snack to watch this and then, I felt guilty. I am thin but I have definitely gained weigh over the past two months so I need to break this bad habit. I will apply what I learned in this video. Thank you Ted-Ed. ... 5
@

@hawrahlol8 months ago Some habits of mine cus im bored:
- Nail biting (since I was like 3-4)
- Finger cracking (started late last year)
- Peeling scabs (started ??)
- Swinging back and forth when sitting or standing (started when I was younger) ... 4
@

@safyulia11 hours ago Very interesting!! Thank you for that video, i think now, I must try these tips!
@

@shahzainuddin50778 months ago Lovely video! This helped me better understand my own habits, thanks! 4
@

@SmashingTsPinatas8 months ago I just wanna say thank you you’re the YouTube channel that helped me be the only person that got a question right on the class kahoot 2
@

@igoroliani27138 months ago One of my good habits is watching new videos from Ted-Ed. 4
@

@julianalexanderfranco14838 months ago Such a peaceful way of explaining this 😌 6
@

@JanKut8 months ago I used to bite my nails quite a lot too. 3 years ago, I tried multiple ways of stopping, such as tapping my fingers with tape and putting nail polish. However, neither of these helped, I ended up taking the tape of or either bitting my nails with nail polish.
The best way from my experience to stop is by keeping your hand away from your mouth (either try to hold something in ur hand). This removes the action to occur as it is further away to take place.
Another way is to take progress pictures of how ur nails are recovering from the detrimental years of biting. This helps a lot, when u look back at your nails and see the progress every week/month/year it can feel like a reward and keep u going.
The last one is opting for a different outlet of anxiety & stress (mine was excersise, walking & diary). Nail bitting is usually a way of releasing stress and most comedically psychologicallly related to anxiety. Best ways to figure out what's main cue for it and take action to replace or remove the action which helps to release stress and anxiety.
It took a while to ween myself off of bitting my hands, there were times, where I would stop for a week and then start again bitting and then stop bitting for a month and start again. Although it was slow progress, I still tried my best to commit in breaking the habit.
Eventually, I stopped bitting my nails without realising. Nower days, i tend to glide my fingertips across the edge of my nail when I have an urge to bite. ... 1
@

@user-xu9mf8vm2o5 months ago We know habits are often cued by environments and routines. Lying bed may cause you to endlesslu scroll through your phone, or watching TV on the couch may lead you to grab a sugary snack. One of the most effective ways to manage behavior is to identify these locations or times of day. Then try to modify them by changing your routine or creating obstacles that make it more difficult to perfoem the habitin that space. ... 2
@

@TheBetterGamer8 months ago Love the art style, it's so friendly and inviting <3 5
@

@micaelajonker8 months ago I love this animation so much I wish I had a wider vocabulary to explain it 1
@

@SlightyLessEvolved8 months ago "The Power of Habit" by Charles Duhigg is a great book on this subject. 2
@

@jer1038 months ago 1. Habits form more on how they make you feel. You form a habit to feel good.
2. To break a habit, it sounds like you just have to be cognizant of what you're doing. You have to just be made aware during the 40% of the time you do things automatically. ... 4
@

@kirbymarchbarcena8 months ago The Fidget toy was very helpful for my co-worker whenever she's getting tensed in front of the PC. 1
@

@Music_of_Consciousness8 months ago Thank you for the information.
These information have immense significance for everyone!!
My point is something different..
Habits are hardware programs that we received through imitation or constant practice on something!!
The key here is the word AWARENESS..
How much we are aware of everything is happening in our life..
The subconscious mind is operating 95% of the day in an "avarage" human..
Who much, our school, our society, our culture, make us aware of our selves..
I see all around sleepwalkers, doing any kind of things, but remain unaware of themselves!!!
I know this, because I was one of them!!
The best way to break a habit, is to break for ever your identification, with the body - mind system..
Do you ready to be just a watcher? Just A NOBODY..
Blessings and love ... 1
@

@cienciadosanjos5 months ago Meu bom hábito, estou tentando assistir esse canal todo dia.
@

@friendlyneighbourhoodsloth8 months ago this is making me aware of my habits and now im uncomfortable 2
@

@ramirezhernandezgyannavale71858 months ago This video drove me stop bite my nails and replace this habit for one more positive in my life. :)
@

@midnightat3am8 months ago the animation style for this video is sooooooo cute 1
@

@veryberry398 months ago Any time my living situation changes, any good habits I'd managed to develop are completely messed up and I can never get back into them. I'd gotten into a really good exercise routine one year in college. Year ended, went back home...toast. It's not just the timing, it's having the same space and privacy I had before.
I just made yet another move, and now I can't get back into my routine of painting. In fact, all my creativity has fled. ><
At least I kicked the nail biting in my teens, though. My jaw is just crooked enough now that my front teeth don't meet, so I'd be in agony if I still compulsively bit my nails! ... 1
@

@BiStupidOfficial8 months ago This video should have at least couple of million views. Why do people choose entertainment over infotainment.
@

@user-dd5ym3ct1y8 months ago I'm totaly fallen in love with your videos. Hope you never stop doing it. It gives not only a practice of listening, but also a plenty of new information. Thank you a million🎉❤ 1
@

@kary1532t8 months ago I'm reading atomic habits and this is like a little resume of some points the book focuses on 1
@

@rajveersingh20568 months ago Solution starts from 20
@

@user-uq8md6tm1d8 months ago I started biting my nails in junior high after my best friend. Switched to biting pencils and clips on cheap gel pen caps instead. Only did that when focused or during exams to relieve stress. Better than peeling off all the skin on my lower lip. ...
@

@Komorebi0078 months ago Ted Ed uploded a new video? & I'm here for it ❤
@

@susanagomez21298 months ago I feel like,I'm accumulating bad habits but after watching this video, I understand that only way to break a baf habit is to have right motive with patience
@

@xyz122338 months ago Atomic Habits by James Clear is a very good book recommendation for those people who want to break bad habits.. 2
@

@Rkiv_army3 weeks ago I really needed this, I've heard that we should break the habit gradually. Is this true? My nails want to cry 😂😂
@

@laurah20237 months ago I like how the little brain has eyelashes ❤. That’s so cute. 1
@

@padsmoka51938 months ago I read Atomic Habbits by James Clear, and it helped me a lot
@

@russochish25798 months ago Not me watching this video while aggressively biting my nails. How did this get to my recommend!?😂
I am definitely stopping the habit now
@

@fethullahspolyglotdaily39998 months ago İ learn so interesting things as i learn new words in English through your videos😊
@

@AdityaMehendale8 months ago The animators seem to get better and betterer :) 1
@

@superprofi43078 months ago A bad but also good habit can become an addiction. 2
@

@madaotee45573 weeks ago I have a habit of commenting in every video I watch on YouTube. I am breaking this habit starting from this video.
@

@thaophung72058 months ago Like many adolescents, i have difficulty kicking the habit of staying up late. i take a 3-hour nap and can't sleep early at night. although I tried to keep away from my phone but it didn't work at all because I was tossing and turning and then using the phone back. i realize that being a night owl not only despairs my health but also wastes a large amount of my precious time.
i think environmental factors just play a peripheral role in eliminating bad habits. the key factor is your DETERMINATION ...
@

@mimikrya87948 months ago The only way to break a bad habit is to have the right MOTIVE. And then you will easily find the method by yourself. I say this from my own experience.🙂 3
@

@emmavrijburg66768 months ago i'll never break the habit of watching ted ed videos when i should be asleep 2
@

@namelesscare79828 months ago When you can break a bad habit, pure happiness afterwards is definitive proof that it's worth that endeavor.
@

@yussofross14178 months ago Post-covid. I have a difficulty not washing my hands after touching foreign surfaces i.e eleveators, door knobs, locks and shoelaces. To the point my palms are so dry. 😢
@

@user-go6il2tm4b2 weeks ago Personally, I am not difficult to break bad habits at all. Because I tried to achieve it since I was a teenager. Whether it is good havit or bad one, I think what is important is your willpower and the way of thinking
@

@alaahashem61028 months ago Where do u draw the line between habit and addiction? 2
@

@trunghungpham94148 months ago Me proceeding to shake my legs sitting when watching this video: 1
@

@Daniella_Watch_me_live_for8 months ago How cute this popped up as i was admiring the destruction i just created on my fingers 2
@

@xoThunder3 months ago My bad habit is playing video games for more than 12 hours instead of changing my life around and do better for myself 2
@

@rashibhatnagar67728 months ago I have a habit a nail biting of nail biting and I’ve tried to quit many times like chewing gum, applying nail polish and sometimes I even go as long as a week without biting but then suddenly everything comes crashing down and I have to start again 😢 ...
@

@skysailor20818 months ago I started nail biting just because my friend did, then it actually became a habit. In the summer break from middle school to high school it stopped on its own, probably because I was free from middle school😂 now I don’t have it anymore ... 3
@

@B.O.A.T.4898 months ago This remembers me of a book named ''atomic Habits'' literally 90% of what is said is in this book.