Billions of people deal with a nail-biting habit at some point in their lives. Many will go to great lengths to try to stop. And while not all of us are nail-biters, most of us do have a habit we'd like to kick. So what's the best way to break one?
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 affected 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, 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 step in at the right times. For example, if you tend to bite your nails at work, keep a fidget toy at your desk in advance. 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.
