The Secret To Breaking Bad Habits & Forming Better Ones

Lukas Schwekendiek
4 min readJun 19, 2024

There is one simple trick to break through your current habits and into better ones:

Find out what the rewards are.

When you play games, masturbate, or watch a TV show, there is something you do gain from it.

Every bit of procrastination, every bad habit, literally everything you do, has some reward associated with it.

With no reward, you won’t do it. In fact, if the reward is not higher than the discomfort of the action, you will not do it.

The difficulty is finding out what that reward may be, for there could be various reasons.

To start figuring this out, watch for the days where you do not do it, or even the times in the day where you do not follow the habit as normal.

Notice the times you rush the habit, or when it does not feel as rewarding, and ask yourself why this may be.

In those moments consider what you received that you were missing.

The trick here is not to ask if you are getting something out of it, but, when you follow that negative habit or when you procrastinate, ask yourself what you are getting from it.

What is your reward?



Lukas Schwekendiek

Life Coach, Speaker, Writer. Published on TIME, Inc & Huffington Post. Coaching available again! Email: with the word "Coaching"