Habit Formation vs. Habit Disruption

Habit formation vs habit disruption; which should you focus on?

When you’re coaching clients to make lasting changes in their health, fitness, and overall lifestyle, one of the biggest challenges is addressing their habits. Habits, both good and bad, have a profound influence on our results.

The question many newer coaches wrestle with is this: should we focus on helping clients build new habits, or should we help them break the old ones first? Does it even have to be a habit formation vs habit disruption argument?

Anyway, let’s dig into the science and strategy behind each approach and when to prioritise one over the other.

Understanding Habit Formation

Habit formation is the process of creating new, automatic behaviours that align with a person’s goals. This might mean helping your client drink more water, prep meals ahead of time, or establish a regular workout routine. Building habits is about creating a solid foundation that empowers clients to take control of their actions and routines in a way that feels sustainable and rewarding.

The science of habit formation is rooted in the cue, routine, and reward model. This model was popularised by behavioural psychologists to explain how habits are created and maintained. Here’s the basics of how it works:

1. Cue: This is the trigger that initiates the habit. Cues can be environmental (e.g., seeing a water bottle on your desk), temporal (e.g., waking up in the morning), emotional (e.g., feeling stressed), or social (e.g., seeing a friend go for a run).
2. Routine: The routine is the actual habit (the action or behaviour itself). For example, drinking a glass of water when you see your water bottle or heading out for a jog at a set time every day.
3. Reward: Rewards reinforce the habit by creating a sense of satisfaction or fulfilment. This might be an immediate physical reward, like quenching your thirst, or a longer-term emotional benefit, like feeling accomplished or healthier.

To help your clients succeed in forming habits, it’s critical to break down the process into manageable steps. The desired habit should be simple to execute, tied to an existing cue, and provide a clear reward that feels meaningful.

Let’s say a client struggles to exercise regularly. A potential strategy could involve:

• Cue: Setting a reminder to go for a walk right after lunch and having their training shoes ready to go (and visible).
• Routine: Taking a five-minute walk around their neighbourhood.
• Reward: Tracking their progress on an app and feeling accomplished after completing the walk.

By anchoring new habits to existing routines or triggers, the behaviour becomes more automatic over time. Consistency and repetition are key. Research suggests that it can take anywhere from 18 to 254 days to form a habit, depending on its complexity, but the payoff is worth the patience and effort.

Benefits of Prioritising Habit Formation

• Positive momentum: When clients experience small wins, such as drinking more water or successfully completing a short workout, it creates a ripple effect. Each success builds their confidence and encourages them to tackle bigger challenges.
• Skill-building: Habit formation is a form of skill development. Clients learn to manage their time, prioritise self-care, and create environments that support their goals. Over time, these skills compound, leading to greater autonomy and resilience.
• Focus on growth: Helping clients focus on what they can do rather than what they need to stop fosters a growth mindset. This approach is especially empowering for those who might feel overwhelmed by the idea of change. It reframes the process as an opportunity for self-improvement rather than deprivation.

However, it’s important to acknowledge that forming new habits doesn’t always address existing habits that may conflict with a client’s goals. For example, starting a morning meditation practice may not immediately eliminate a tendency to scroll through social media upon waking. In such cases, habit formation may need to be paired with habit disruption for more optimal results.

By guiding clients to start small, stay consistent, and celebrate their progress, coaches can help them build a foundation of healthy habits that supports their long-term goals.

Understanding Habit Disruption

Habit disruption, on the other hand, focuses on breaking old, entrenched behaviours that are no longer serving your client’s goals. These habits often feel automatic and deeply ingrained, making them challenging to overcome.

Examples include late-night snacking, skipping meals, reaching for the phone first thing in the morning instead of getting up and moving, or excessive reliance on processed foods. These behaviours, while comfortable or convenient, often conflict with a client’s desire for a healthier lifestyle.

Breaking a habit requires deliberate effort to disrupt the cue-routine-reward loop that maintains it. Let’s take a closer look at each step:

1. Identify the cue: This is the trigger that sets the habit into motion. Cues can take many forms, including emotional triggers (e.g., boredom or stress), environmental cues (e.g., the sight of a snack cupboard), or specific times of day (e.g., late evening). Helping your client recognise these triggers is the first and most critical step. Encourage them to track their habits for a week and note what circumstances lead to the unwanted behaviour.
2. Interrupt the routine: The routine is the habitual behaviour itself, and breaking it often requires replacing it with a new, healthier alternative. For instance, if a client tends to snack mindlessly while watching TV, suggest they keep their hands busy with knitting, doodling, or holding a mug of tea instead. This new action interrupts the old habit and fills the void left by the routine.
3. Reframe the reward: The reward is what reinforces the habit and makes it stick. For example, snacking might provide temporary pleasure or stress relief. To disrupt the habit, work with your client to find new rewards that align with their goals, such as feeling accomplished after journaling, enjoying a soothing sensation from herbal tea, or experiencing pride in their ability to resist temptation. This step helps to rewire their brain’s association between the cue and the routine.

Once you understand the habit, it becomes easier to disrupt the habit loop. But that doesn’t mean it is easy to coach a client through this. In fact, it is often very difficult.

Strategies to Support Habit Disruption

Breaking a habit is rarely a linear process, and your clients may need extra support to navigate the challenges. Here are a few strategies to make the process more effective:

• Eliminate triggers: Whenever possible, remove environmental cues that lead to the habit. For example, if late-night snacking is the issue, advise clients to clear their cupboards of tempting junk foods or to set a kitchen “closing time.”
• Create barriers: Increase the effort required to engage in the habit. For instance, if scrolling on social media is a problem, suggest uninstalling apps or leaving the phone in another room.
• Practice mindfulness: Encourage clients to become more aware of their habitual behaviours and the emotions driving them. Mindfulness practices, such as meditation or deep breathing, can help them pause and choose a different response.
• Set specific goals: Help your clients focus on breaking one habit at a time. Tackling too many habits simultaneously can lead to overwhelm and burnout.
• Provide accountability: Regular check-ins, whether through email, in-person, during coaching sessions, apps, or support groups, can keep clients motivated and on track.

Benefits of Prioritising Habit Disruption

• Immediate impact: Breaking detrimental habits can lead to noticeable and rapid improvements. For example, cutting out late-night snacking might result in better sleep and weight management within a matter of days.
• Clears the path: Eliminating old habits creates space and energy for new, healthier routines. It’s hard to focus on adding positive behaviours when the old ones are still competing for attention.
• Prevention of relapse: Addressing the root of the problem ensures that clients don’t revert to old habits in times of stress or when motivation wanes. By disrupting the habit loop, clients gain the tools to maintain long-term progress.

Emotional and Mental Considerations

Habit disruption can be emotionally and mentally taxing, especially when the habit is tied to comfort or identity. For instance, a client who relies on emotional eating to cope with stress may feel vulnerable without that outlet. As a coach, it’s vital to approach this process with empathy and patience. Offer reassurance that setbacks are a normal part of the journey and focus on celebrating small victories. Encourage clients to seek additional support if needed, such as therapy, to address underlying emotional triggers.

Ultimately, disrupting habits is about more than just removing behaviours, it’s about replacing them with actions that empower and help your client towards their goals. By working together to identify triggers, implement healthier routines, and reframe rewards, you can help your clients break free from old patterns and unlock their potential for lasting change.

So, Which Comes First?

The answer depends on the client’s situation, readiness for change, and what’s most likely to create momentum for them.

When to Focus on Habit Formation First

• If the client is overwhelmed: Adding small, positive habits gives them something tangible to build on without feeling deprived. Clients who are overwhelmed often feel paralysed by the magnitude of change they need to make. Starting with simple, achievable habits, like drinking an extra glass of water a day or going for a short walk, allows them to focus on what is possible instead of what feels impossible. This approach helps to reduce stress, establish a sense of control, and lay the groundwork for bigger changes later. Over time, these small wins can compound into significant progress, creating a snowball effect that builds motivation and confidence.
• When the bad habit is passive: If the old habit isn’t actively derailing progress (e.g., sitting too much), forming a new habit (e.g., taking movement breaks) can naturally replace the old one. Passive habits often exist simply because they lack a competing routine. For example, a client who spends hours sitting at a desk may not intentionally avoid physical activity but has no actual habit of incorporating physical activity in their day. By introducing small, proactive habits like stretching during breaks or standing while on calls, the passive habit of prolonged sitting is gradually displaced without a direct confrontation. These new behaviours can create positive ripple effects, improving energy levels, posture, and overall well-being.
• To build confidence: Wins from new habits make it easier to tackle harder changes later. Confidence is a crucial driver of sustained behaviour change, and every success reinforces a client’s belief in their ability to improve. For example, if a client successfully builds a habit of preparing healthy breakfasts, they may feel more empowered to address larger challenges, like overhauling their dinner routines or increasing their exercise frequency. Confidence-building habits should be aligned with the client’s values and priorities, making them more meaningful and motivating. By starting small and celebrating every win, you’re setting the stage for sustained progress and resilience.

When to Focus on Habit Disruption First

• If the habit is harmful: Smoking, binge eating, or excessive alcohol consumption are examples where breaking the habit may need to take precedence for health and safety. Harmful habits can have immediate and long-term consequences, and addressing them early can prevent further damage. For instance, quitting smoking reduces the risk of chronic diseases like cancer and heart disease, while addressing binge eating can improve physical health and emotional well-being. As a coach, it’s important to provide tools and support that address the underlying triggers for these habits, whether through stress management techniques, healthier coping mechanisms, or professional referrals when necessary.
• When the habit is a major barrier: If the bad habit is directly interfering with progress, such as skipping workouts, addressing it head-on is crucial. Some habits can act as roadblocks, preventing clients from achieving their goals despite their best efforts in other areas. For example, a client who consistently stays up late may struggle with fatigue and low energy, which undermines their ability to exercise or make healthy food choices. Tackling these barriers requires identifying the root cause of the behaviour and working collaboratively with the client to implement practical solutions, such as setting a bedtime routine or creating an accountability system.
• If the client is ready: Some clients come to you ready and eager to cut out the behaviour holding them back. Leverage that momentum. Readiness to change is a powerful motivator, and clients who are emotionally invested in breaking a habit often have the determination needed to succeed. As a coach, your role is to channel that energy into a structured plan that provides clear steps, realistic goals, and consistent reinforcement. For instance, if a client is committed to reducing alcohol intake, you might start by helping them track their consumption, identify triggers, and replace drinking with alternative activities. By meeting clients where they are and capitalising on their readiness, you can help them achieve meaningful and lasting change.

Combining the Two Approaches

In many cases, you’ll work on habit formation and disruption simultaneously, as the two processes often complement each other. It doesn’t need to be habit formation vs habit disruption, they can work in tandem. This integrated approach can be especially powerful for clients who are looking to make significant lifestyle changes.

For example, if a client wants to stop late-night snacking, your role as a coach would involve creating a comprehensive plan that addresses both breaking the old habit and building a new one:

• Disrupt the old habit: Start by helping your client identify the triggers that lead to late-night snacking. Encourage them to remove tempting snacks from the house or designate specific non-eating zones, such as the bedroom or living room. Discuss alternative strategies for managing common triggers like boredom or stress, such as engaging in a hobby or practising relaxation techniques.
• Form a new habit: Replace the snacking routine with an intentional and soothing evening ritual. This could involve drinking herbal tea, practising a mindfulness exercise, or setting aside time to read or journal. Reinforce the new habit by linking it to a rewarding outcome, such as improved sleep quality or feeling more in control of their evenings.

By addressing both habit formation and disruption, you create a balanced approach that tackles the root cause of the unwanted behaviour while establishing a healthier alternative. Here are some key principles to keep in mind when combining these strategies:

• Set realistic goals: Avoid overwhelming your client with too many changes at once. Focus on one or two key habits to address initially, ensuring that the goals are specific, measurable, and attainable. For example, instead of aiming to eliminate all unhealthy snacks, start with replacing one evening snack with a healthier option or setting a boundary for kitchen usage after dinner.
• Provide ongoing support: Regular check-ins are essential to monitor progress and address challenges. Positive reinforcement, such as celebrating small victories, helps to build motivation and resilience. Additionally, be available to troubleshoot obstacles and adjust the plan as needed. For instance, if the client struggles with consistency, explore whether the new habit’s timing or rewards need refinement.
• Adapt and iterate: Flexibility is crucial when working with clients, as every individual responds differently to change. If one strategy isn’t working, shift your focus to another approach. For example, if removing snacks entirely feels too restrictive, work on portion control or mindful eating practices instead. Encourage your client to view setbacks as opportunities for learning rather than failures.

By seamlessly integrating habit formation and disruption, you can help clients create a sustainable framework for positive change. This approach not only addresses immediate challenges but also empowers clients with the tools and confidence to maintain their progress long-term.

Key Takeaways for Coaches

1. Know your client: Understanding your client is the foundation of effective coaching. Take the time to learn about their goals, motivations, challenges, and readiness for change. This includes asking insightful questions, listening actively, and observing their behaviour patterns. The more you understand your client’s unique circumstances, the better equipped you’ll be to offer personalised and impactful guidance.
2. Start small: Change is more sustainable when it happens incrementally. Encourage your clients to focus on one habit at a time, whether it involves forming a new one or disrupting an old one. For example, instead of trying to overhaul their entire diet, start by helping them replace sugary beverages with water. Small, manageable changes are easier to maintain and serve as building blocks for larger transformations over time.
3. Celebrate progress: Recognising even the smallest victories is critical for maintaining motivation and reinforcing positive behaviour. Celebrate milestones with your clients, such as completing a week of consistent workouts or successfully avoiding a specific trigger. Positive reinforcement not only boosts morale but also strengthens their belief in their ability to make lasting changes. Highlighting progress, no matter how incremental, creates momentum and keeps clients engaged.
4. Stay flexible: Adaptability is key to successful coaching. Every client’s journey is different, and their needs may evolve as they progress. Be prepared to adjust your strategies based on what is or isn’t working. For instance, if a client struggles with an approach to breaking a habit, explore alternative methods, such as introducing a different reward system or adjusting the timeline for change. Staying flexible ensures that your coaching remains client-centred and effective.

As a coach, your role is to guide and empower your clients with empathy, knowledge, and actionable strategies. Avoid framing habits as a source of guilt or shame; instead, present them as opportunities for growth and improvement. By strategically choosing whether to focus on building new habits, breaking old ones, or a mix of both, you can help your clients create meaningful, lasting change. Your guidance and support will not only transform their habits but also their confidence, resilience, and overall quality of life.

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Paddy Farrell

www.triagemethod.com

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.