Making Habits, Breaking Habits: Small Steps Towards Change

Small changes and shared support at the heart of breaking habits

Building healthier habits and breaking old patterns were the focus of this week’s episode of The Nutters Club, with callers sharing experiences of quitting smoking, changing their drinking and making time for exercise.

Host Hamish Williams and Psychotherapist Kyle MacDonald explored the psychology behind everyday routines, asking what helps people turn an intention into lasting change.

MacDonald outlined two approaches: habit pairing, which combines a difficult task with something enjoyable, and habit stacking, which connects a new behaviour to an established routine.

Listening to a favourite podcast while mowing the lawn was one example of pairing. Linking a task to an existing daily activity could also make it easier to remember and repeat.

The discussion challenged the idea that change always requires a punishing approach. Making an activity pleasant, accessible and rewarding was a recurring theme, alongside recognising that routines take time to establish.

Callers brought those ideas into sharper focus.

Matthew described wanting to stop drinking after an episode that led him to seek emergency help. He also shared that he had gone more than a month without smoking, finding alternatives in bush walks, fishing and spending time with friends.

MacDonald encouraged him to reconnect with existing support networks and consider returning to Alcoholics Anonymous.

Other callers reflected on their own attempts to quit smoking, including setbacks before eventually stopping. Their accounts prompted a discussion about persistence and the importance of avoiding discouragement when an attempt does not last.

Later, caller Ben described changes he had made since the beginning of the year, including regular gym sessions, bike rides with his uncle and changes to his eating habits. He reported losing 16 kilograms over approximately ten months.

He had also reduced his working week to four days, creating more time outside work after previously putting in long hours.

Listeners’ texts widened the conversation beyond exercise and smoking. Weekly budgets, shopping lists, meal planning and keeping records of job applications were among the routines people said helped them manage daily life.

Throughout the programme, the emphasis remained on finding practical approaches suited to individual circumstances.

The episode closed with a message reflected in callers’ experiences that change can involve repeated attempts, and encouragement, structure and support can help people keep moving towards their goals.