What are proven ways to break a bad habit for good?

The most evidence-backed approach is to understand the habit loop: cue, routine, reward. Instead of trying to eliminate a bad habit through willpower alone, replace the routine while keeping the same cue and reward. For example, if stress triggers snacking, replace snacking with a walk that still provides relief. Other proven strategies include making the bad habit harder to do by adding friction, like keeping junk food out of the house. Identifying and avoiding triggers reduces automatic behavior. Implementation intentions, meaning planning exactly when and where you'll do the replacement behavior, significantly improve success rates. Social accountability and tracking progress also help. Research shows habits take roughly 60 to 90 days to solidify, so consistency over time matters more than perfection.