A Smarter Way to Kick Bad Habits This Year
By: Demet Çek, Ph.D. | January 2, 2026
As the new year approaches, many of us are taking stock. We reflect on what worked, what didn’t, and what we want more and less of in the year ahead. Rather than leaning into rigid resolutions, this season can offer an opportunity for reflection and a gentle reset. If this resonates with you, this article offers a simple approach to create lasting change rather than trying to overhaul everything at once: add before you subtract.
Why “Add Before You Subtract” Works
Many of us want to get a handle on bad habits like smoking or vaping, drinking more than we’d like, procrastinating, overeating or leaning on junk food, getting lost in screens, or staying up too late. The instinct is often to quit the habit cold turkey. While that approach sounds decisive, it misses something important.
Habits, even bad ones, usually serve a purpose. They offer a little comfort, distraction, a break, a boost of energy, a moment to decompress, or a way to cope when life feels heavy. When we remove a habit without addressing the need it meets, we leave a gap. And when there is a gap, our brains tend to reach for what feels familiar. This is why the “add before you subtract” approach is so helpful.
Instead of fighting yourself, introduce a small, healthy behavior that meets the same need, then gradually dial down the old habit.
For example, if evenings feel stressful, try adding a calming wind-down routine before tackling late-night snacking. If you find yourself mindlessly scrolling after work, experiment with a short walk or a quick check-in with a friend during that same window of time. You are not fighting yourself; you are giving your brain a better option to choose from.
Start Small, and Do It Daily
Consistency beats intensity. Small, repeatable actions build more momentum than big attempts that quickly fizzle out. Think one page instead of a whole chapter. Five minutes instead of an hour. When you keep changes small and show up daily, you build trust with yourself. Over time, the habit starts to feel less like a task and more like part of who you are. Before you know it, these small, purposeful actions will help you re-engage in life and help you get moving and feel better.
A Simple Game Plan
- Choose one habit to focus on, just one
- Name the role it plays in your life, whether it’s comfort, focus, energy, a pause, or a sense of reward
- Add a small, satisfying alternative that meets that same need, and practice it every day
- Once the new behavior feels natural, gently start dialing back the old habit
- There is no need for perfection, just steady, compassionate progress
Want More Guidance?
If you are not sure where to start or you would like support that feels tailored to your unique situation, we are here to help. Our team of professional psychologists is ready to meet you where you are, with care that is thoughtful, collaborative, and grounded in evidence-based approaches.
Working with a San Diego therapist can help you bridge the gap between knowing what you want to change and actually making it happen. Contact us today to schedule an appointment and take the next step toward feeling more grounded, confident, and supported in your growth.
