Most of us have a habit we’d like to change. Scrolling late at night, snacking when we’re bored, putting things off until the last minute. Breaking a habit can feel hard, but it often becomes easier when we approach it gently and in small steps.

Here are four practical ways to begin.

1. Name the habit clearly

Vague goals like “be healthier” or “stop wasting time” are hard to act on. Instead, name one specific habit. I check my phone as soon as I wake up. I eat biscuits in front of the television.

Then notice when it happens. What time of day? Where are you? How are you feeling just before? Habits are often triggered by particular moments, places or emotions. Knowing your triggers makes it easier to change your response.

2. Choose a small replacement

It’s often easier to replace a habit than to simply stop it. Decide what you’ll do instead when the trigger appears. Keep it small and realistic.

  • Instead of picking up your phone first thing, drink a glass of water.
  • Instead of snacking while watching television, make a cup of tea.
  • Instead of putting off a task, set a timer for five minutes and just start.

3. Set one gentle reminder

Reminders help new habits stick. Put a sticky note on the mirror, leave your phone charging in another room or set a reminder at the time your habit usually kicks in. One reminder is enough. Too many can start to feel like nagging.

4. Find support

Change is easier with company. Tell a friend what you’re working on, team up with someone who shares your goal or join a group. Even just saying your intention out loud can help.

Be patient and kind

Habits take time to change. You’ll probably slip back into old patterns sometimes, and that’s completely normal. When it happens, notice without judgement and begin again. Every return builds the new habit a little more.

How mindfulness helped me drop bad habits looks at how a simple pause can help.

How little is enough

Choose one habit and one small replacement this week. Try it each time the trigger appears, and celebrate every time you remember.

For more, read 5 ways to change your habits and reach your goals.

There’s more in this spirit on the Guides page.