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Habits are the silent architects of our lives. From brushing our teeth in the morning to how we react under stress, our habits shape our behavior, emotions, and overall well-being. But have you ever wondered how habits form and, more importantly, how they can be changed?
As the best psychological counsellor in Kolkata, I often help individuals understand their behavior patterns and guide them toward meaningful change. In this blog, let’s explore the science behind how habits form and practical strategies to break bad habits or develop healthier ones.
How habits form can be explained through a psychological concept called the “habit loop,” which consists of three key components:
This is the signal that initiates the habit. It could be a time of day, an emotional state, or even a specific environment.
This is the action or behavior that follows the cue. It could be something as simple as drinking tea when you feel tired or checking your phone every few minutes.
This is the positive reinforcement you get from completing the routine, which makes you more likely to repeat the behavior.
Over time, this loop becomes automatic. Understanding this cycle is crucial if you want to change any behavior. As the best psychological counsellor in Kolkata, I use this model frequently to help clients recognize the unconscious patterns driving their actions.
Habits are wired into our brain’s basal ganglia, the area responsible for automatic behaviors. This is why habits don’t require conscious thought. The longer a habit has been reinforced, the deeper the neural pathways become, making them harder to change.
That’s why simply “deciding” to change a habit often isn’t enough. You need to retrain your brain with intention, patience, and consistency.
As someone recognized as the best psychological counsellor in Kolkata, I recommend a structured and mindful approach to changing habits. Here’s how:
Track your behavior and identify the cue, routine, and reward. For example, if you snack late at night, ask yourself:
You don’t need to eliminate the cue or reward—just change the routine. If you’re stressed and tend to binge eat, try replacing the action with a healthier routine like deep breathing, journaling, or taking a short walk.
Focus on one habit at a time. Trying to change too much too soon often leads to failure. Whether it’s waking up earlier or reducing screen time, small changes lead to big results over time.
Reward yourself in healthy ways when you make progress. This keeps your brain engaged and motivated to continue the new behavior.
Habits don’t change overnight. Research shows it can take anywhere from 21 to 66 days to form a new habit. As the best psychological counsellor in Kolkata, I always remind clients: Progress, not perfection, is the goal.
Many people struggle with deeply ingrained habits that affect their mental health, such as negative thinking patterns, procrastination, or emotional eating. This is where professional help becomes invaluable.
As the best psychological counsellor in Kolkata, I work closely with individuals to:
Sometimes, what seems like a “bad habit” is actually a coping mechanism for stress, anxiety, or past trauma. A counsellor can help you understand these underlying issues and support lasting transformation.
Here are a few scenarios I’ve encountered in my counselling sessions:
These transformations were made possible by understanding how habits form and working consistently to change them, with professional guidance.
Also Read: Parenting Tips for an Introverted Child – A Guide by Dr. Rupa Talukdar
Several psychological factors play a crucial role in how habits form and how they become automatic parts of our daily lives. Understanding these factors can help individuals intentionally build positive habits and break negative ones.
By understanding and leveraging these psychological factors, individuals can more effectively form new habits and replace unwanted ones with positive behaviors.
Environmental cues play a powerful and often underestimated role in shaping our habits. Rather than relying solely on willpower or motivation, our surroundings-both physical and social-can cue automatic behaviors, making certain actions more likely to become habitual over time.
Habits are frequently triggered by specific cues in our environment, such as locations, times of day, objects, sounds, or even the presence of certain people. For example, arriving at the office might automatically prompt you to make a cup of coffee, not because you’re tired, but because the context itself has become a cue for that behavior through repetition. Over time, these cues become so strongly linked to the behavior that the response happens almost unconsciously.
Forming new habits is often challenging due to a range of psychological, environmental, and practical barriers. Here are some of the most common obstacles that can hinder habit formation:
Neuroscientific research shows that the brain’s habit system (notably the basal ganglia) links environmental stimuli with specific behaviors. When a particular cue is encountered repeatedly in the same context, the brain “chunks” the behavior with the cue, making the action automatic. This is why habits are often performed without conscious thought- our brains are wired to respond to familiar environmental signals.
Practical Implications: Shaping Habits Through Environment
Habits form through a loop of cue, routine, and reward. Repeated behaviors create strong neural pathways in the brain, making them automatic over time.
On average, it takes 21 to 66 days of consistent practice to form a new habit, depending on the complexity of the behavior and the individual’s mindset.
Yes, but it requires identifying the triggers, replacing the routine with a healthier one, and reinforcing it consistently. Professional guidance can make the process smoother and more effective.
Old habits are deeply wired in the brain. Stress, emotional triggers, or lack of support can cause relapse. Seeking help from the best psychological counsellor in Kolkata can provide tools to maintain long-term change.
Understand the habit loop, start small, be consistent, and track your progress. Replacing the routine with a positive behavior and getting support increases your chances of success.
Habits are powerful, but you are more powerful. Understanding how habits form gives you the insight to take back control of your behavior and build the life you truly want.
If you’re struggling with changing habits, remember that you don’t have to do it alone. As the best psychological counsellor in Kolkata, I am here to guide you with evidence-based techniques and compassionate support.
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