Old Habits Die Hard: What It Really Means

By DMD Staff

Last updated: March 7, 2025

Have you ever tried to break a bad habit, only to find yourself slipping back into old patterns? You're not alone. The phrase "old habits die hard" captures this universal struggle. But what does "old habits die hard" really mean? At its core, it suggests that behaviors we've practiced for a long time are resistant to change, even when we want to alter them. In this article, we’ll unpack the meaning behind this saying, explore why habits are so stubborn, and provide practical tips for overcoming them.

Understanding the Meaning of "Old Habits Die Hard"

The expression "old habits die hard" is an old saying that points out how tough it can be to change behaviors we’ve had for a long time. It means that habits, especially ones we’ve built over years, don’t go away easily. This idea fits all kinds of actions, from small daily routines like biting your nails to bigger challenges like quitting smoking or stopping procrastination.

People often use this phrase to explain why they keep doing something, even if they know it’s not good for them. For example, someone might say, “I know I should exercise more, but old habits die hard.” It’s a way of admitting that switching to a new routine is harder than it sounds.

Why Are Habits So Hard to Break?

To get why old habits die hard, we need to look at how habits work in our brains. Habits are like automatic actions that happen because we’ve done them over and over. When you repeat something in the same situation—like grabbing a snack every time you watch TV—your brain makes a quick connection between the situation and the action. This is called habit formation, and it helps your brain save energy by not thinking too hard about every little thing.

Scientists say habits live in a part of the brain called the basal ganglia, which helps control movement and learning. When a habit gets strong, the brain pathways tied to it grow tougher, making the action feel natural and hard to stop.

Habits also stick around because of triggers in our daily lives. For example, the smell of coffee might make you want a cigarette, or sitting at your desk might make you check your phone. These little cues keep habits alive by starting the behavior without you even noticing.

Plus, habits often feel good in some way. Eating a sweet treat might make you happy, or scrolling through social media might help you relax. Even if you want to change, those quick rewards can pull you back to the old habit instead of pushing you toward something new.

The Challenges of Changing Habits

Switching up a habit isn’t just about trying harder—it takes a bigger plan that looks at your mind and your surroundings. Here are some reasons why changing habits is so tricky:

  1. Change Feels Weird: Stopping a habit means leaving what’s comfortable. The old way might not be the best, but it feels safe because you’re used to it.

  2. Cues Are Everywhere: Your environment is full of little hints that start your habits. If you don’t change those hints, it’s easy to slip back.

  3. It Takes Time: Building a new habit doesn’t happen fast. Studies show it can take anywhere from 18 to 254 days to make a new habit stick, depending on how hard it is and who you are.

  4. Feelings Play a Role: Habits can connect to how you feel, like stress or boredom. If you don’t deal with those feelings, the habit might stay strong.

Strategies for Overcoming Stubborn Habits

Even though changing old habits is tough, you can do it with the right steps. Here are some smart ways to break free from those stubborn behaviors:

  1. Find the Triggers: Figure out what starts your habit. If you know what sets it off, you can try to dodge it or change it up.

  2. Make Clear Goals: Decide exactly what you want to do. Instead of saying, “I want to eat better,” say, “I’ll eat an apple instead of chips in the afternoon.”

  3. Swap It Out: It’s easier to replace a bad habit with a good one than to just quit. For example, if you always check your phone when you’re bored, try taking a short walk instead.

  4. Fix Your Space: Set up your surroundings to help the new habit and make the old one harder. If you want to eat less junk food, keep fruits handy and hide the cookies.

  5. Get Help: Tell friends or family what you’re working on. They can cheer you on or remind you to stay on track. You could also team up with a group or talk to a coach.

  6. Keep Going: Change doesn’t happen overnight. If you mess up, don’t give up—just learn from it and try again.

Here’s an example: Sarah wanted to stop checking her email first thing in the morning. She noticed her phone alarm was the trigger, so she switched to a regular alarm clock and left her phone in another room overnight. That small change helped her start her day differently.

A habit tracker app on your phone can sometimes help make things easier.

For more details on how habits work, check out the first of our five-piece article on the neuroscience of habits.

Bottom Line

The phrase "old habits die hard" sums up a big truth: old behaviors don’t give up easily. But by understanding the meaning of "old habits die hard" and using smart strategies, you can beat even the toughest habits. Whether you’re trying to stop smoking, eat healthier, or start a new routine, it takes time and a good plan. So, next time you’re stuck on an old habit, remember that while the old habits die hard meaning rings true, you’ve got the power to change with the right tools and mindset.