.png)
Changing Habits: 3 Ways We Try (And Why Most of Them Don’t Work)
- 8 hours ago
- 6 min read
Understanding why changing habits feels
If you’ve ever told yourself, “I’m done with this. I’m changing,” and then found yourself right back in the same pattern a few weeks later… yeah, you’re not alone.
This is where the work of James Clear actually gets it right. He breaks habit change into three levels:
Outcome-based change
Process-based change
Identity-based change
Most people stay stuck in the first two. The real shift happens in the third.
Let’s break it down in a way that actually applies to trauma, substance use, and the patterns you’re trying to get out of.
1. Outcome-Based Change: “I Just Want to Feel Better”
This is where almost everyone starts.
“I want to stop drinking”
“I want to stop overthinking”
“I want to stop getting triggered”
“I want to stop feeling like this”
Nothing wrong with that. It makes sense.
But here’s the problem: outcomes don’t change behavior.
They’re too far removed from what’s actually happening in your nervous system and your day-to-day choices.
And if you’ve got trauma in the background, your brain is not prioritizing your goals. It’s prioritizing survival.
So you can want a different outcome all day long…but your system is still wired for the same pattern.
2. Process-Based Change: “I’ll Just Do Better Habits”
This is where people level up a bit.
You start journaling
You try meditation
You cut back on substances
You go to the gym
You read the books
Now you’re focusing on what you do, not just what you want.
Better. But still not enough.
Because if the identity underneath doesn’t change, the process becomes something you “try” instead of something you are.
And when things get hard, stressful, or emotionally loaded…
You don’t rise to your goals. You fall back to your identity.
3. Identity-Based Change: “This Is Who I Am Now”
This is the one that actually works.
Identity-based change is not:
“I’m trying to quit drinking”
It’s: “I’m not someone who uses alcohol to cope”
“I’m trying to stop reacting”
It’s: “I’m someone who can sit with my emotions”
“I’m trying to heal my trauma”
It’s: “I’m someone who does the work, even when it’s uncomfortable”
This is where things start to shift at a deeper level.
Because now your behaviors are not something you’re forcing. They’re something that matches who you believe you are.
And this ties directly into the core of our work:
👉 Own your shit. Do the work. Break the cycle.
The Part No One Talks About: Trauma as a Habit Loop
Let’s take this a step further.
When we talk about habits, people usually think:
Eating habits
Exercise habits
Productivity habits
But trauma and substance use follow the same structure.
Here’s what that looks like:
Trigger → Thought Pattern → Emotional Activation → Behavior → Relief
Example:
Trigger: something reminds you of the past
Thought: “I’m not safe” or “I can’t handle this”
Emotion: anxiety, anger, overwhelm
Behavior: substance use, shutdown, avoidance, lashing out
Reward: relief
That relief is the key.
Your brain learns: “This works. Do it again.”
Now you’re not just dealing with trauma. You’re dealing with a reinforced habit loop around trauma.
Why Substance Use Feels So Hard to Break
From the outside, people think:
“Why don’t you just stop?”
From the inside, it’s a completely different story.
Because what you’re actually trying to stop is not just a behavior.
You’re trying to interrupt:
A learned survival response
A deeply ingrained thought pattern
A nervous system that’s been trained to expect relief a certain way
Substance use becomes the fastest route to relief.
And your brain is addicted to that pattern, not just the substance.
Identity Is the Only Thing Strong Enough to Break the Loop
If you stay at the outcome level, you’ll keep saying:
“I don’t want to feel like this anymore.”
If you stay at the process level, you’ll keep trying tools:
“I’ll journal instead. I’ll distract myself.”
But if you shift identity, the conversation changes:
“I’m someone who faces what’s coming up”
“I’m someone who can tolerate discomfort”
“I don’t run from my internal world anymore”
Now when the trigger hits, you have a different anchor.
Not perfection. Not instant success.
But a different direction.
What This Looks Like in Real Life
Let’s keep it real.
This is not:
Never getting triggered again
Never craving relief
Never wanting to check out
This is:
Noticing the urge and not immediately acting on it
Understanding where the pattern came from
Building tolerance for the emotion instead of escaping it
Rewiring the loop over time
And yeah, it’s uncomfortable.
But that’s the work.
👉 Choose growth over comfort. Every time.
Bringing It Back to Trauma Work
This is why trauma-informed therapy matters.
Because we’re not just trying to “fix behaviors.”
We’re working on:
The memory networks driving the pattern
The beliefs attached to those memories
The nervous system responses that keep it all going
Whether that’s through EMDR, IFS, or other trauma-focused work, the goal is the same:
👉 Change the pattern at the root so you don’t have to fight it forever.
Final Thought: You Don’t Need More Discipline
Most of the people I work with are already doing a lot:
Reading
Reflecting
Trying to improve
Pushing themselves
Discipline isn’t the issue.
Identity is.
If you still see yourself as:
“Someone who struggles with this”
“Someone who always goes back”
“Someone who can’t handle it”
You’ll keep reinforcing the same loop.
But if you start shifting that identity, even slightly:
“I’m someone who does hard things”
“I’m someone who is learning to regulate”
“I’m someone who breaks patterns”
That’s where change actually sticks.
Practical Steps for Changing Habits in a Sustainable Way
If you want a more supportive approach to changing habits, start here:
1. Make it small and specific
Choose a version of the habit that feels almost too easy.
2. Anchor it to something familiar
Attach the new habit to an existing routine.
3. Track patterns, not perfection
Look at what is working over time, not just day-to-day results.
4. Stay curious
Instead of asking “What is wrong with me?” ask “What is happening here?”
5. Adjust as needed
If something is not working, it is feedback, not failure.
Meet Our Scarsdale Therapists
At Peaceful Living Mental Health Counseling, our therapists take a trauma-informed approach to behavior change.
We understand that habits are not just about discipline. They are connected to your nervous system, your history, and your environment.
Our work focuses on helping you understand your patterns with compassion, not judgment, so you can create change that actually lasts.
About Peaceful Living Mental Health Counseling
Peaceful Living Mental Health Counseling (PLMHC) offers therapy for children, teens, and adults.
We provide in-person sessions in Scarsdale and Westchester, NY, and virtual therapy across NY, NJ, CT, and FL.
Our approach is rooted in understanding what happened to you, not what is wrong with you.
We support clients with:
Anxiety and stress
Trauma and PTSD
Life transitions
Emotional regulation
Relationship challenges
Read Relevant Blogs
Go Deeper in Your Healing Journey
🎁 Learn More About The EMDR Therapy Progress Journal
📚 Check out our blogs, where our therapists break down EMDR concepts, trauma education, and practical healing strategies you can start today.
A Tool to Support Changing Habits
If you are working on changing habits, one of the most helpful things you can do is track patterns with awareness, not judgment.
The EMDR Therapy Progress Journal was created to help you do exactly that.
Instead of focusing on perfection, this journal helps you:
Notice emotional patterns and triggers
Track what feels easier or harder over time
Reflect on small shifts that might otherwise go unnoticed
Build awareness between sessions
This kind of reflection supports the exact process we talked about in this blog, moving from self-criticism to curiosity.
When you can see your patterns clearly, changing habits becomes less about forcing change and more about understanding it.
You can explore the journal here:https://www.danacarretta.com/progressjournal
Frequently Asked Questions
Why is changing habits so difficult?
Because habits are tied to your brain’s need for safety and efficiency. Change requires repetition and a sense of safety.
How long does it take to change a habit?
It varies. The focus should be on consistency and sustainability, not a specific timeline.
What if I keep going back to old habits?
That is part of the process. Returning to the habit with awareness is more important than never slipping.
Ready to Break the Pattern?
If you’re tired of feeling stuck in the same cycles, this is exactly the work we do.
👉 Learn more about trauma-informed therapy and EMDR
👉 Start changing the pattern at the root, not just managing symptoms
Book a consultation here: https://www.peacefullivingmentalhealthcounseling.com/contact
Comments