The Hidden Triggers Behind Bad Habits

In today’s fast-paced, distraction-filled world, even the most well-intentioned people find it challenging to maintain positive habits or break bad ones. Changing behavior, especially in environments filled with “triggers,” is often more difficult than expected. Whether you’re trying to quit a bad habit or build better relationships at work, triggers frequently undermine your resolve, leaving you frustrated with your lack of progress.

When Willpower Was Enough

In previous decades, many believed bad habits could be broken purely by personal willpower. If you wanted to quit smoking or improve your productivity at work, the conventional wisdom suggested that all you needed was enough self-discipline and focus to see it through. The belief was that success or failure in changing a habit was purely a reflection of the individual’s strength of character.

However, as Marshall Goldsmith and Mark Reiter explain in their book “Triggers,” this approach often fails because people underestimate the power of their environment. The distractions, temptations, and subtle influences surrounding us significantly impact our ability to stay committed to change. For instance, attempting to work on a project in a noisy office or eating healthily when surrounded by junk food is much more difficult than we often give credit for.

Goldsmith points out that “environments rich in triggers battle your resolve constantly.” No matter how much willpower you think you have, you are constantly at war with the stimuli around you that pull you toward your bad habits.

Triggers in the Modern World

 

Today, we understand that maintaining positive behaviors and avoiding negative ones requires more than good intentions. Triggers—those environmental cues that spark a specific behavior—are everywhere and exert a powerful influence on how we act.

Goldsmith illustrates the concept of triggers with an example from daily life: “You smile and wave at your family as you set off for the airport, yet you instantly turn into a ‘monster’ if your flight encounters a delay.” This shows how external triggers, such as the frustration of a delayed flight, can provoke negative behavior that may be completely out of character.

In the modern workplace, triggers are just as prevalent and impactful. A well-meaning manager might start the day with plans to lead a positive team meeting and address everyone’s needs. But by the time the afternoon rolls around, after being bombarded with urgent emails, complaints, and minor crises, they are much more likely to become irritable and impatient, undermining the very goals they set for the day. This is not because they cannot manage their team effectively but because the environment—filled with distractions and stressors—has triggered behaviors that derail their intentions.

Goldsmith’s insight is crucial: “Change has to come from within. It can’t be dictated, demanded, or otherwise forced.” This statement highlights that while triggers are powerful, the responsibility to change and resist them still lies with the individual. It’s about understanding your environment and how it pushes you toward certain behaviors, so you can take proactive steps to avoid falling into those traps.

Practical Strategies to Overcome Triggers

So, how can individuals, especially those struggling with bad habits, gain control over these pervasive triggers and create lasting change? Goldsmith suggests several strategies to help build awareness and fortify your resolve to change. These practical steps are essential in managing triggers and steering yourself toward more positive behaviors.

Build awareness through feedback

The first step toward breaking the cycle of bad habits is awareness. For example, digital speed signs that show drivers how fast they are going work because they provide clear feedback about whether or not the driver is complying with the speed limit. Similarly, in the workplace, asking for regular feedback from colleagues or mentors can help you see the impact of your actions and adjust accordingly.

Structure your environment for success

Designing your environment to minimize triggers is key. If you’re working on becoming more productive at work, you might want to remove distractions like your phone or close unnecessary browser tabs. If you’re trying to improve your health, replace the unhealthy snacks in your home with healthier alternatives.

Use daily questions to stay accountable

Use daily questions to track your progress. These are personal questions that ask whether you did your best to improve on a specific behavior that day. For example, if you tend to procrastinate on important tasks, a daily question might be, “Did I do my best today to work on my most important project for at least one hour?” The key is to ask active questions like this, focusing on whether you tried rather than succeeded. This allows you to reflect on your effort and reinforces that improvement is a gradual process.

Role-Playing for habitual change

One practical approach to learning how to manage triggers is through role-playing in coaching settings. By practicing different scenarios where you typically fall into bad habits, you can rehearse alternative behaviors and develop the muscle memory needed to resist triggers in real-life situations. This can be especially useful in high-stress environments like sales, management, or client interactions, where triggers are abundant.

Start small, but stay consistent

Instead of overhauling all your habits immediately, start with small, manageable changes and gradually build on them. If you are trying to become more organized, commit to one task daily, like clearing out your inbox, and build from there. Small wins build momentum and confidence, leading to greater long-term change.

Embracing change and mastering your Triggers

 

Ultimately, lasting change comes from awareness, intentional action, and creating an environment that supports your goals. By recognizing and managing the triggers in your environment, you can significantly improve your chances of breaking bad habits and maintaining positive ones. Remember, change doesn’t happen overnight. But with persistence, structure, and support, you can become the person you want to be.

Alexander Martinez