“Break the pattern.” It’s one of NLP’s most popular ideas, and it’s used in habit change, sales, therapy and comedy. How does it compare with what researchers have found about habits?
NLP’s habit toolkit
- Pattern interrupt. A sudden, unexpected action breaks an automatic routine, such as snapping a wristband or changing your route.
- Anchoring. A cue linked to a desired state (NLP part 5).
- Swish pattern. Replacing the trigger image with a desired one (NLP part 9).
- Reframing. Changing what the habit means (NLP part 6).
- Future pacing. Imagining yourself acting differently in future situations (NLP part 14).
What habit research says
Habits are cue-driven. A habit is a behaviour triggered automatically by a context, such as a time, place or feeling, and repeated until it needs little thought. Changing a habit usually means changing the cue, the response, or both.
Habits take time. In a well-known 2010 study by Lally and colleagues, 96 volunteers each picked a new daily behaviour and tracked how automatic it felt over 84 days. On average, it took about 66 days for the behaviour to reach its peak automaticity, but the range was huge, from 18 to 254 days (the longest was a modelled estimate). Some behaviours, such as drinking water, became automatic faster than others, such as doing sit-ups. The 66-day figure comes from the participants whose data fit the model well.
Missing a day didn’t ruin it. In that study, one missed opportunity didn’t materially affect the habit’s formation. (From general recall of the study; not rechecked here.)
Plans help. Research on implementation intentions, “if-then” plans of the form “When X, I’ll do Y”, finds they help people follow through. (General knowledge; not checked here.)
Where NLP and the research agree
- Cues matter. Anchoring and interrupts both target the trigger.
- Replacement beats willpower. The swish and future pacing both give you something to do instead.
- Imagery can prime action. Rehearsing a plan helps (NLP part 14).
- Meaning matters. Reframing a habit’s purpose can shift motivation.
Where they differ
- Speed. NLP often implies change in minutes. Research suggests weeks to months, with wide variation.
- Practice. Habits come from repetition in real contexts, not from a single imagery exercise.
- Evidence. Pattern interrupts, anchors and swish haven’t been well tested as habit-change tools, whereas cue-based planning has.
A habit plan that combines the best of both
- Pick one small habit, something you can do in under two minutes.
- Choose a clear cue. “After I pour my morning coffee…”
- Make an if-then plan. “…I’ll do two minutes of stretching.”
- Rehearse it in your mind once or twice.
- Interrupt the old pattern with a physical change, such as moving the snacks out of sight.
- Practise daily and don’t panic about slips.
- Check after two months, not two weeks.
Cautions
- Addictions and compulsions need professional help; habit tricks alone may not be enough.
- Don’t blame yourself if it takes longer than “21 days”, a figure with no solid research behind it.
- Don’t try to change everything at once.
The bottom line
NLP’s habit techniques target real features of habits, cues and automatic routines. But lasting change comes mainly from repetition in everyday settings, with patience, and a plan.
Next in the series: Therapeutic Metaphor and Storytelling: Healing with Stories
This article is for general information and is not medical advice.