The Science of Habits – Why We Do What We Do (And How to Change It)

May 5

Our lives are made up of habits — the things we do repeatedly, often without thinking. But when these habits hold us back instead of helping us thrive, it’s time to take a deeper look.

What Are Habits and Why Do They Form?

Habits are automatic behaviors, formed through repetition and reinforced by the brain’s reward system. According to research from MIT’s McGovern Institute, the brain creates a “habit loop” composed of:

Cue – the trigger that starts the behavior
Routine – the actual behavior itself
Reward – the benefit you get from doing it

For example, stress (cue) might lead to eating comfort food (routine), which gives a sense of relief (reward). Repeat that enough times, and you’ve got a habit.

The Power of Changing One Habit

Studies from Duke University show that up to 45% of our daily behavior is habitual. Imagine if even one of those habits became intentional, healthy, or meaningful. That’s powerful.

In therapy, especially through Cognitive Behavioural Therapy (CBT) and Dialectical Behavioural Therapy (DBT), we help clients break unhelpful cycles and build intentional ones. Whether it’s:

Scrolling late at night
Reacting with anger
Avoiding discomfort
Procrastinating on self-care

These aren’t just bad habits — they’re coping mechanisms. We just need to understand what they’re trying to soothe.

How to Change a Habit: A CBT-Informed Approach

Identify the Pattern
Notice what triggers the habit, how you feel before and after, and what you’re avoiding or achieving by doing it.
Challenge the Thought
Ask: “Is this thought true? Helpful? Kind?” Many habits are rooted in distorted thinking.
Replace with Intention
Swap the routine with something more aligned with your values — even if it’s small.
Be Compassionate
You won’t change overnight. But with consistency and support, change is always possible.

A 2019 study in the European Journal of Social Psychology found that it takes an average of 66 days to form a new habit, depending on the complexity and consistency of the behavior.

Therapy Can Help You Break the Loop

When you work with a trauma-informed therapist, we don’t just address the surface — we go to the root. Why you scroll late at night. Why you lash out. Why you keep going back to what hurts.

And most importantly — how to rewrite the narrative.

Let’s Work Together

At hptherapy.ca, I work with adults and adolescents looking to understand their patterns, develop healthy coping skills, and feel in control again. Whether you’re struggling with emotional regulation, stress, or habits that no longer serve you — this is a space for change.

📍 Book a 1-on-1 therapy session or free consultation today (BookNow).

Ibrahim Al Sadi