Habit technique · Changing an unwanted habit · A few minutes

Swap in an alternative

Level: Beginner · Free — no account needed to read

Keep the cue, change the response: when the trigger arrives, do something that meets the same need in a way you’d choose.

Why it may help

The cue will keep appearing; giving it a new response is easier than leaving a gap the old habit fills.

When to use it

• Changing an unwanted habit
• The habit meets a real need

How to apply it

1. Name the cue and the unwanted habit.
2. Name the need it meets.
3. Choose an alternative that meets that need and is easy in the moment.
4. Write: “When [cue], I will [alternative].”

An example

When restless at his desk, Adam now stands and stretches instead of opening social media.

The common mistake

Choosing an alternative that doesn’t meet the same need.

Practise it

Plan one substitution with the Replacement Planner.

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.

Behaviour substitution is a recognised technique; research found approach goals (“start doing”) succeeded more often than avoidance goals, and if–then replacement plans helped break habits.

Behaviour Change Technique Taxonomy (v1) codes: 8.2.

Sources

• Oscarsson, Carlbring, Andersson & Rozental (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE. doi:10.1371/journal.pone.0234097
• Adriaanse, Gollwitzer, De Ridder, de Wit & Kroese (2011). Breaking Habits With Implementation Intentions: A Test of Underlying Processes. Personality and Social Psychology Bulletin. doi:10.1177/0146167211399102