Framework · Nathan Azrin and Gregory Nunn
Habit reversal
Unwanted habits can be reduced by becoming aware of their early signs and practising a competing response that makes the habit hard to do.
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Unwanted habits can be reduced by becoming aware of their early signs and practising a competing response that makes the habit hard to do.
How to use it with a real habit
- Learn the earliest sign.
- Choose a competing response.
- Practise it every time the sign appears.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
Has a long clinical research history, particularly for tics and body-focused habits; used with professional support for distressing habits.
Limits
- For compulsive or distressing habits, work with a professional.
Sources
- Azrin & Nunn (1973). Habit-reversal: A method of eliminating nervous habits and tics. Behaviour Research and Therapy. doi:10.1016/0005-7967(73)90119-8
Related techniques
- Awareness training — Learn the earliest signs that an unwanted habit is about to start. (Research-supported)
- A competing response — An action that makes the unwanted habit physically hard to do at that moment. (Research-supported)