Have you ever wondered why it’s so hard to break old habits and start new, healthier ones? Understanding the psychology behind habits can help you make lasting changes, especially if you’re on a weight-loss journey after bariatric surgery. Habits are a big part of everyday life—they shape what we eat, how we move, and even how we think. Learning how habits form and how to change them is the key to creating a healthier future.

What Are Habits?

A habit is something you do automatically, without having to think much about it. For example, brushing your teeth every morning or reaching for a snack when you’re bored. Habits are formed when your brain recognizes a pattern and decides to save energy by putting that action on “autopilot.”

Think of your brain as a computer. Habits are like shortcuts—it saves time and energy by running the same program over and over. But not all habits are helpful. Some, like eating junk food when stressed, can lead to unhealthy outcomes over time.

The Psychology Behind Habits

Habits follow a three-step process called the habit loop:

1. Cue: This is the trigger that starts the habit. For example, feeling stressed or seeing a candy bar on the counter.

2. Routine: This is the action you take, like eating the candy bar.

3. Reward: This is the benefit your brain gets, like a quick feeling of happiness or relief from stress.

Over time, your brain connects the cue with the routine and reward, making the habit automatic. This explains why certain behaviors are so hard to change—your brain has already wired them in!

Why Breaking Bad Habits Is Hard

Breaking a habit is like rewriting the software on your computer. It takes time and effort because your brain resists change. Habits are comfortable and familiar, even when they aren’t good for you. That’s why you might find yourself slipping back into old patterns, especially when life gets stressful or overwhelming.

For bariatric surgery patients, breaking bad habits like emotional eating or skipping exercise can be especially challenging. Your body and mind are adjusting to a new way of living, and it’s important to approach these changes with patience and a plan.

How to Build Better Habits

The good news is that you can create new, healthier habits with practice and consistency. Here are some steps to help:

1. Identify Your Triggers

Pay attention to the cues that lead to unhealthy habits. For example, do you snack late at night because you’re bored? Or do you skip workouts because you’re tired after work? Recognizing these triggers is the first step to change.

2. Replace the Routine

Instead of trying to stop a bad habit completely, replace it with a healthier one. If you usually snack on chips when stressed, try sipping a cup of tea or going for a short walk instead.

3. Reward Yourself

Give yourself a positive reward for making healthier choices. This could be as simple as celebrating your progress with a non-food treat, like watching your favorite show or taking a relaxing bath.

4. Start Small

Big changes can feel overwhelming, so start with small steps. For example, if your goal is to exercise more, start with just 5–10 minutes a day. Once that becomes a habit, you can gradually increase the time.

5. Be Patient with Yourself

Habits take time to form or change. Research shows it can take anywhere from 21 to 66 days for a new behavior to become automatic. Don’t get discouraged if it feels hard at first—keep going!

The Role of Your Brain in Habit Change

Your brain has an amazing ability to adapt, thanks to something called neuroplasticity. This means your brain can create new pathways and patterns when you practice new habits. Every time you choose the healthier option, you’re strengthening that new pathway, making it easier to stick with over time.

Changing habits is easier when you have support. Whether it’s friends, family, or a support group for bariatric surgery patients, having people who understand your journey can make a big difference. Sharing your goals and challenges with others keeps you accountable and motivated.

The psychology behind habits explains why change is hard, but it also shows that it’s possible. By understanding how habits form and taking small, consistent steps, you can create healthier routines that support your weight-loss journey.