Break the Habit

How to Finally Create Change That Lasts This New Year.

There’s something about January, isn’t there? The fresh starts. The clean-slate feeling. The little spark in the back of your mind whispering, “This year… I’m ready.”

It’s no surprise that every January, Google searches for things like “how to break bad habits”, “quit smoking naturally”, and “stop drinking in January” suddenly jump. We all feel that pull to reset, rethink, and reclaim our lives. But here’s the bit no one likes to talk about - most New Year’s resolutions disappear before February. And it’s not because you’re weak, unmotivated, or “bad at sticking to things”. Not at all. It’s because habits are emotional. They’re rooted in your nervous system. And you can’t break an emotional pattern using sheer force.

The good news? You absolutely can break a habit — any habit — when you understand how it works, what it gives you, and how to gently replace it with something better. So whether you’re hoping to stop compulsive shopping, reduce alcohol, quit smoking, or shift your relationship with food and weight, this is the perfect time to start. And with the support of the Inspired Genius app, you don’t have to do it alone.

 Let’s take this step together.

Why Breaking Habits Feels So Hard (And Why You’re Not the Problem)

Habits aren’t random. They’re solutions — even when they’re not healthy ones. Your brain creates habits because it’s trying to help you cope, comfort, or manage emotions. That’s why you might:

• shop when you’re stressed or overwhelmed

• snack when you feel lonely

• smoke to pause or breathe

• pour a drink to unwind

• scroll to avoid thinking

• or eat for comfort, not hunger

These habits are doing something for you, even if it’s temporary. So when you try to stop a behaviour without understanding the emotional need underneath it… it feels impossible. The truth is, there is nothing wrong with you. You simply haven’t learned a new way to meet the need behind the habit — yet. This is the first thing we help you explore inside the Inspired Genius habit-change pathways. Not judgement. Not pressure. Just awareness.

Step 1: Shine a Light on the Habit Loop - Every habit has a story. And once you understand that story, you can rewrite it. A habit loop has three parts:

1. The Trigger - A feeling, moment, place, or situation that sets you off. Maybe it’s:

• stress

• boredom

• loneliness

• a long day

• certain people

• certain shops

• or a specific time of day

2. The Habit / Behaviour - The thing you do without thinking - shopping… smoking… snacking… drinking… scrolling… repeating the same cycle.

3. The Reward - This is the secret. Every habit gives you something — comfort, escape, relief, a sense of control, or a hit of dopamine. When you understand your loop, you take back power. You stop acting automatically, and start acting consciously. Inside the app, each challenge begins with this gentle awareness work — because it’s the foundation for real change.

Step 2: Replace the Habit with Something That Actually Helps You

Here’s the truth no one says out loud - You can’t just “stop”. Stopping leaves a void. And your brain hates a void. So instead of yanking a habit away, you replace it with something that meets the same need — but in a healthier way. Let’s look at some examples:

Compulsive Shopping - Often a way to calm, soothe, or reward yourself. Replacing it might mean emotional grounding, small daily wins, or reward cycles that don’t involve spending.

 Smoking - Usually connected to stress, routine, or the need for a pause. Replacement might involve breathing rituals, micro-breaks, or nervous system tools.

 Weight-Related Habits & Overeating - Often tied to comfort, emotional escape, or overwhelm. Replacement focuses on emotional safety, mindful awareness, and soothing tools unrelated to food.

Alcohol Habits - Most people don’t drink because they want alcohol — they drink because they want relief. Replacing it means learning new, gentle ways to unwind.

 Inside the app’s 30-day Challenges, we help you build these healthy replacements step by step. Nothing extreme. Nothing heavy. Just calm, doable shifts.

Step 3: Start Smaller Than You Think - Most people fail because they aim too big, too fast.

“I’m never smoking again.”

“I’m cutting alcohol forever.”

“No more shopping this year.”

“I’m losing all this weight in one go.”

 Big goals feel exciting — until life happens. Your brain loves small, steady changes. Tiny steps that feel safe. Daily actions that feel achievable. This is the heart of 7 Minute Mind Mastery: Small shifts → repeated daily → deep transformation. So instead of overwhelming yourself, you build momentum gently. Which is exactly what each challenge in the app is designed to help you do.

Step 4: Shape Your Space for Success - Your environment is powerful. It can either trigger your habit… or support your new one. A few simple tweaks can make a huge difference:

• Turn off shopping app notifications

• Keep cigarettes out of reach (or out of sight)

• Limit alcohol in the home during early change

• Set up a cosy, calming “evening wind-down space”

• Remove tempting foods from the kitchen

• Unsubscribe from marketing emails that tempt you to spend

These small changes help your brain feel safe enough to form new patterns.

Step 5: Build Emotional Safety (This Is the Magic Ingredient) - Here’s the truth no one tells you:

Nearly every habit you’re trying to break…is actually trying to protect you from something. Shopping protects you from emptiness or stress. Smoking protects you from overwhelm. Overeating protects you from discomfort or loneliness. Alcohol protects you from the pressure of the day. Once you create emotional safety inside yourself, the need for the habit begins to fade naturally — without force.

This is why the Inspired Genius pathways include grounding techniques, emotional soothing, visualisations, nervous system tools, mindset shifts, and small supportive practices. They gently reshape your inner world so your outer habits can change.

Step 6: Stay Accountable (In a Way That Feels Kind)

Accountability doesn’t need to be harsh. You don’t need pressure, guilt, or deadlines. You need structure. You need encouragement. You need a gentle voice guiding you through the sticky moments. Inside the app, you’ll find:

• daily steps

• short, supportive sessions

• mindset work

• emotional anchors

• easy replacements for your habit

• a feeling of progress and momentum

 You don’t have to do this alone. And that support can make all the difference.

Step 7: Expect Setbacks — and Keep Going Anyway

Setbacks aren’t failure. They’re simply part of the journey. If you slip, it doesn’t mean the habit has “won”. It just means you’re human. The most successful people aren’t the ones who never slip —they’re the ones who slip and then keep going. Be gentle with yourself. Get curious, not critical. Learn, breathe, and step forward. Change isn’t a straight line — but it is absolutely possible.

This January, Choose a Change That Sticks - You don’t have to transform your whole life this month. You don’t have to be perfect. You don’t have to turn yourself inside out. You just need one thing: A small, supported step — repeated with kindness.

If you’re ready to break free from compulsive shopping, smoking, unhelpful eating habits, weight struggles, or alcohol cycles, the Inspired Genius app can guide you every day. Your fresh start doesn’t come from pressure. It comes from support. Your change doesn’t come from force. It comes from understanding. And your breakthrough doesn’t come from January motivation alone —it comes from choosing you.

This year, let it be different. This year, let it last. This year, let the habit finally go.