Understanding Habits (Before You Try to Change One)

Before changing a habit, it helps to understand how habits actually work.

Habits are neurological loops:

• A trigger appears

• The body creates a sensation or craving

• The behaviour happens automatically

You don’t consciously choose it — your nervous system does.

Watch this short video explaining the habit-change process here
(This example focuses on smoking or vaping, but the principles apply to all habits.)

What Is 6-Step Tapping?

6-Step Tapping is a fast, gentle method for reducing:

• Emotional stress

• Cravings and urges

• Automatic emotional reactions

It works because it interrupts the emotional circuit in the brain and gives the nervous system something else to focus on. This allows the subconscious mind to release the old response and install a new one.

This process is based on principles taught by Mike Mandel and draws from tapping and acupressure techniques.

You don’t need to analyse the habit or relive emotional stories — just follow the steps.

Watch the video explaining the 6-Step Tapping process here.
(A short downloadable version is available at the end of this post.)

The 6 Steps to Break a Habit Using Tapping

You may want to print these steps or save them on your phone for easy reference.

Step 1: Identify the Problem

Briefly bring to mind the feeling, craving, urge or thought pattern.   Now move into your body.

• Where do you feel it? (I.e. in your tummy, chest, throat)

• Is it heavy or light?   Tight or expanded? 

• Does it have a taste, smell, colour, sound or vibration?    (It’s okay to make it up).

You don’t go into it deeply — you simply acknowledge it.  This activates the emotional pattern so it can be changed.

Step 2: Rate the Intensity

Rate how strong the feeling or craving is on a scale from 0–10.

This helps the subconscious mind track change.

Step 3: Tap the Sequence

While gently talking about the problem or craving, tap with two fingertips on each point:

• Between the eyebrows (third eye)

• Side of the eye

• Under the eye

• Under the nose

• Under the bottom lip

• On the collarbone

This stimulates major meridian points and interrupts the brain’s habitual stress pattern.

Then:

• Grab your wrist and gently squeeze it, take a deep breath in, and on the out-breath, release as if you’re letting something go or shaking it off.    You may feel lighter or some tingles afterwards – take a moment to enjoy it.

Step 4: Finger Rub and Eye Roll

Lightly rub the inside of one fingernail (a powerful acupressure point) while slowly rolling your eyes from floor to ceiling.

This engages the parasympathetic nervous system and disrupts the emotional loop.

Step 5: Test and Re-Rate

Think again about the original problem and rate it 0–10.

Most people notice an immediate drop — often dramatic.   If it hasn’t reduced enough, simply repeat the sequence.

Step 6: Future Pace

Imagine a future moment where the trigger would normally appear.    Get a sense of the relief.    What’s different now you are not doing that old habit?   How will you behave?  What will it all you to do that you couldn’t do before?   What are the benefits.      Get into the body of that future you and act as if the change has happened.  It’s okay to make it up. This trains the subconscious mind to respond differently next time.

Step 7: Go and Do Something Else

After tapping:

• Do the dishes

• Go for a short walk

• Listen to music

This helps the nervous system fully reset.

Spoiler Alert: What Happens If You Keep Using This

If you use this technique every time the habit appears for a few days, the habit weakens significantly — and in many cases, disappears completely.

Not because you forced it… but because the emotional charge is gone.