Billions of people grapple with a nail-biting habit at some stage in their lives. Many will go to extreme lengths to try to stop, using strategies like rubbing chili peppers on their cuticles, wearing gloves all day, dipping their hands in salt, and even imagining bacteria crawling on their fingers. While not everyone is a nail-biter, most of us have a habit we’d like to kick. So, what’s the best way to break one?
Scientists define habits as behaviors that are performed regularly and subconsciously in response to certain environments. These environments could be a location, time of day, or even an emotional state. Habits can include simple actions like picking your hair when stressed, but also more complex practices ingrained in daily routines, like staying up late or brewing your morning coffee. If you do something frequently, without much deliberation, then it’s likely a habit.
Habits form because your brain learns that the behavior is beneficial at some point. For instance, after opening a stressful email, you might bite your nails. This is rewarding, as it’s enough to focus your attention, curbing your email-induced anxiety. Positive experiences within your brain can trigger the release of dopamine, a neurotransmitter that mediates feelings of pleasure. Dopamine is also a driver of neuroplasticity, meaning it can change how your neurons wire and fire. Your brain builds connections that link the reward with the behavior, driving you to repeat it. It also starts associating the behavior with other cues, like your environment. Eventually, all it takes is the context of sitting at your desk to subconsciously trigger a nail-biting habit—no stressful email or sense of relief required.
Once established, these cue-behavior-reward loops work fast, outpacing the decision-making process. You may find yourself engaging in a habit before you have the chance to notice and stop. But this can be a good thing because not all habits are bad. They’re stored memories of what’s worked in the past, which allow you to take swift action in the present. One study estimated that on average, people spend more than 40% of their days performing regularly repeated behaviors while their minds are occupied with other thoughts. A seemingly automated morning routine, for example, saves you both time and precious mental energy.
Still, many people have habits that no longer serve them. Yet research shows that intentions alone often fail to lead to long-term behavior change. This isn’t to say you can’t break a habit. Rather, by understanding the basis of habits, you can create better plans for changing them. For example, we know habits are often cued by environments and routines. Lying in bed may cause you to endlessly 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 perform the habit in that space. Moving, switching jobs, or even starting a new schedule, are particularly great times to break a habit or build a new one. One 2005 study tracked university students’ exercising, reading, and TV-watching habits before and after they transferred schools. When students were no longer around old environments and routines, their habits, even the strong ones, significantly changed.
For behaviors like nail-biting or hair-pulling, a practice called habit reversal training can be helpful. Developed by psychologists in the 1970s, the aim is to change a habit by replacing it with another one that’s less detrimental. The training requires you to analyze and understand your habit cues, so you can effectively intervene at the right times. For example, if you tend to bite your nails at work, preemptively keep a fidget toy at your desk. Then, if a stressful email comes in, use the toy when you feel the urge to bite your nails.
Breaking a habit takes time, so remember to give yourself grace and have patience through the process. And while many focus on their bad habits, it’s also worth celebrating the good ones that help us move swiftly and successfully through our daily routines.
Keep a habit journal for one week. Each day, write down any habits you notice, both good and bad. Pay attention to the cues that trigger these habits and the rewards you receive from them. At the end of the week, review your journal and identify one habit you would like to change.
In pairs, create and act out scenarios where one person is trying to break a habit using habit reversal training. For example, if the habit is nail-biting, the person could use a fidget toy instead. Discuss how effective the replacement behavior was and what could be improved.
Choose a habit you want to change and modify your environment to make it harder to perform that habit. For instance, if you tend to snack while watching TV, try moving the snacks to a different room. Track your progress over two weeks and share your results with the class.
Participate in a class discussion about how habits form and the role of dopamine in this process. Share personal experiences of habits you’ve formed and discuss the cues and rewards associated with them. Reflect on how understanding this process can help in breaking unwanted habits.
Create a detailed plan to break a specific habit using the strategies discussed in the article. Include steps like identifying cues, modifying the environment, and using habit reversal training. Present your plan to the class and get feedback on how to make it more effective.
understanding – the ability to comprehend or grasp the meaning or significance of something – She showed a deep understanding of the complex scientific concepts.
habitual – done or doing constantly or as a habit – He had a habitual morning routine that he followed religiously.
nail-biting – anxious or nervous behavior characterized by biting one’s nails – She couldn’t stop her nail-biting habit, especially when she was stressed.
habits – regularly repeated behaviors that are acquired and become automatic – Brushing teeth twice a day is a good oral hygiene habit.
behaviors – the way in which one acts or conducts oneself – His rude behavior towards the waiter was uncalled for.
environments – surroundings or conditions in which a person, animal, or plant lives or operates – The lush green forests provide a natural environment for various wildlife species.
formation – the process of developing or creating something – The formation of a rainbow is caused by the refraction and dispersion of light.
brain – the organ inside the head that controls the functions of the body and enables thinking and consciousness – The brain is responsible for processing and interpreting information from the senses.
dopamine – a neurotransmitter that plays a role in reward-motivated behavior and pleasure – Winning the game released a surge of dopamine, making him feel elated.
neuroplasticity – the brain’s ability to reorganize and form new neural connections throughout life – Rehabilitation exercises can help improve neuroplasticity after a brain injury.
