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How to Break a Habit Using the Threshold Method

We use certain predictable behavioral patterns to respond to certain stimuli. Over time, we respond to more and more stimuli using these same patterns. This phenomenon is called habit.


Habit strength is determined by the number of stimuli that elicit the response.

It is difficult to break habits because of the subtle and varied triggers that accumulate over time to become associated with consistent behavior patterns.

For example, I have a habit of picking my nails. I started this habit as toddler as a response to boredom and restlessness. These conditions are elusive but ubiquitous. I can feel bored anytime, anywhere, the same with stress. So what do I do - I pick my nails. The phrase “for the lack of anything better to do” is so apt in this example.

The reason why it is difficult to break this habit is because I started it at a young age and practiced it over long years. Another reason is the complexity of cues that have become associated with it. It would probably take another lifetime years for me to figure out all the triggers to my nail picking habit. In other words, all the situations that make me feel bored.(There would be too many to count!)

So, when I wanted to break my nail picking habit, I started by figuring out the major stimuli that triggered it, and tried to avoid as many of them as possible.


For example, I easily get bored waiting in line. I also get easily frustrated listening to people talk.


One thing I could do is to expose myself to patience-requiring situations at low levels, like waiting at a very short check-out line. I could then consciously engage in a different task than my usual habit of picking my nails such quiz myself on Spanish vocab or check out the magazines in the stands.


If this works, I could up the ante and try situations that require more patience, such as waiting at an airport. What I would have to do consciously is plan ahead and pick an activity for me to engage in, such as reading a book or bringing along a friend to chat, in order to prevent me from picking my nails.


My goal would be to be able to endure long, boring situations while engaging in a planned out, new behavior.

Another thing we need to do in order to break a habit is to find a support network. This could be a friend or family member who is holding you accountable for the progress you make. They are also the people who will build you up when you fail and encourage you to keep going.


When I was sure I wanted to ditch my nail picking habit, I also surrounded myself with people who had what I wanted: beautiful, clean nails with good growth and no scars or skin tears. I asked them what they did for nail care and got a lot of good suggestions.


Last but not least, you have to visualize yourself succeeding. Picture what you would look like and feel like achieving your new found state. In my case, I envisioned trips to the nail salon, the kind of polish I would put on, the lotion I would rub into my cuticles, and how my nails would finally look long and well-maintained.

How to Break a Habit Using the Threshold Method
How to Break a Habit Using the Threshold Method
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