Name: Why Are BAD HABITS so Hard to BREAK | English Podcast
Uploaded: 2026-03-19T04:48:03.000Z
Duration: 8 min 50 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Gerund

Welcome back to the Simple English podcast, where we make learning English easy and fun while discussing important topics that affect our everyday lives.

I'm your host for today and I'm really excited about our topic.

Have you ever tried to break a bad habit but found it almost impossible to stop?

Maybe it's checking your phone too often, skipping exercise, or eating junk food.

No matter how hard we try, some habits just stick around, right?

Well, today we're going to explore why bad habits are so hard to break and what we can do about it.

And to help us understand more about this, we have Tom, a psychologist who has worked with many people trying to change their behaviors.

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this epixode.

This is a topic I love discussing because so many people struggle with bad habits and it's really important to understand what's going on in our brains when we try to change.

Yes, I think this is something everyone can relate to.

By the end of this episode, you'll have a better idea of why it's so difficult to break bad habits and and more importantly, how you can start changing them.

Why are bad habits so difficult to break?

It seems like even when we know something is bad for us, we keep doing it.

The reason bad habits are hard to break is because they are deeply wired into our brains.

Every time we repeat a behavior, our brain strengthens the connection between that action and the feeling we get from it.

The more you walk down the same path, the clearer and easier it is to follow.

This is especially true for habits that give us a quick reward, like checking social media or eating junk food.

So it's like our brains are making these shortcuts, right?

They make it easier to keep doing something we're used to.

Our brain loves shortcuts, especially when it involves something that gives us pleasure or reduces stress quickly.

For example, let's say your stress after a long day at work.

If you've built a habit of reaching for a bag of chips to feel better, your brain will remember that it worked before.

The next time you're stressed, your brain will push you toward that same action without you even thinking about it.

So even though we know eating chips isn't the Best choice.

Yes, and that's where the real challenge comes in.

In our brain, the problem is that these rewards are often short term.

Like, eating those chips makes you feel good for a few minutes, but

So breaking a bad habit is really about fighting against those instant rewards.

How can we even begin to change a bad habit like that?

One of the best ways to break a bad habit is to replace it with a better one.

Our brains can't just stop a habit, but they can rewire and learn a new one.

For example, if you usually eat chips when you're stressed, you could try taking a walk or drinking a glass of water instead.

At first it might be difficult, but because your brain still wants that old reward.

But over time, the new habit will become stronger.

How long does it usually take for a new habit to stick?

On average, it takes about 21 to 30 days to form a new habit.

But that doesn't mean it will always be easy.

You need to repeat the new behavior often, just like you repeated the old one.

Eventually, your brain will create a new path and the old habit will start to fade.

So patience and persistence are really important.

I guess it's like learning a new language.

It takes time and effort, but once you stick with it, it becomes easier.

Just like learning a language or practicing a sport, breaking a habit is a process.

The more you work on it, the better your brain becomes at creating new connections.

Now it's time for our fun fact of the day.

Did you know that one of the hardest habits to break is smoking?

Studies have shown that nicotine, which is found in cigarettes, changes the brain in ways that make it extremely difficult for people to quit.

In fact, nicotine is so addictive that some scientists compare it to drugs like cocaine or heroin.

Nicotine hijacks the brain's reward system, making it crave the feeling over and over again.

That's why many people find it so hard to quit smoking, even when they know the health risks.

But the good news is, with the right support and determination, even this tough habit can be broken.

I guess it goes to show that with enough effort, no habit is too hard to break.

Alright, Tom, this has been such a helpful conversation.

Because they're deeply connected to our brain's reward system.

But the good news is, with time, effort, and

the right strategies, we can replace those bad habits with healthier ones.

It's all about understanding how habits work and being patient with yourself as you try to change them.

It may take time, but it's absolutely possible.

So for anyone listening out there who is trying to break a bad habit, don't give up.

Start small, be consistent, and soon you'll be on your way to a better version of yourself.

Thank you so much for joining us today, Tom.

Your insights have been incredibly valuable.

I've really enjoyed being here and talking about this important topic.

And thank you listeners for tuning in to the Simple English Podcast.

If you found this episode helpful, don't forget to like, subscribe and share it with your friends.

Until next time, keep learning and keep growing.

Now it's time to learn some important vocabulary related to the topic.

It means a regular practice or behavior that is often done unconsciously.

Checking your phone every morning has become a habit that's hard to break.