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Break Out of Negative Patterns That Keep You in a Rut

Break Out of Negative Patterns That Keep You in a Rut

Last updated on: August 17, 2025 at 9:43 pm by Terry Gaspard

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Break Out of Negative Patterns That Keep You in a Rut 2025-08-17T21:43:26-04:00 Terry Gaspard

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In an April article for The Gottman Institute’s blog, Dr. Ann-Louise Lockhart offers readers advice on how to disrupt the negative patterns so many of easily fall into. Approaching the subject from a psychological perspective, she analyzes the ways in which we learn — that is to say the ways in which we are conditioned to fall into transgressive cyclical behaviors that reinforce themselves over time.

Dr. Lockhart’s essential belief is that negative learned behaviors are just as easy to develop as positive one. Indeed, she describes repetitive, learned behaviors as the product as a sort of practice that can be channeled to positive ends. Engaging in repetitive thought processes, for example, can follow one of two tracks: “positive affirmation or negative self-statements,” according to Dr. Lockhart.

The natural conclusion that she draws on the ways that we can effectively condition ourselves to reinforce and then repeat positive, productive behaviors is quite liberating. We have control over ourselves, and our thoughts, actions and characteristic behavioral traits can be improved and made positive through practice.

Dr. Lockhart then outlines five practical steps to enable “breaking the cycle.” She writes that “Whatever the reason, these all play a role in the repetition of cycles. Here are some ways to work through them so the cycles you are engaged in actually benefit and help you, rather than hurt you.” Her steps require diligence and patience, but will soon become second nature.

First, she counsels reader to “make a record of patterns of behaviors**.** You can do this through video recording, journaling, or sharing your journey with others (i.e, podcasts, blogging, social media).” This initial step will open the door to those that follow.

Next, Dr. Lockhart asks that people identify their “triggers,” or as she puts it, the “things that really grind your gears and things that you have an exaggerated emotional or mental reaction to beyond what should be expected.” Identifying triggers will unlock the next of Dr. Lockhart’s five steps: understanding your response to your triggers. This might include behaviors such as withdrawal or expressing anger or annoyance to others.

Step four is “developing a hypothesis.” In other words, reflect on your patterns of behavior and thought, including your history of these patterns, as a way to better evaluate that root causes of any negative cycles that have formed. And finally, Dr. Lockhart suggests that unpacking these issues will help lead to a better understanding of whether and how these learned behaviors serve you — or work against your personal growth, emotional health, and ultimately your happiness. Try your best to use positive self-talk several times a day such as “I’m worthy and deserving of love and happiness.”

It’s crucial to consider the value of liberating yourself from negative behaviors. The pay off to you will be big in the long run. For instance, if you tend avoid others when socially anxious, pause and reflect when you feel triggered, and then rejoin others a little more quickly than previously. If you do this, you will feel less isolated and more engaged socially.

Find Terry on Twitter, Facebook, and, movingpastdivorce.com. Terry’s award-winning book Daughters of Divorce: Overcome the Legacy of Your Parents’ Breakup and Enjoy a Happy, Long-Lasting Relationship is available on her website. Her new book The Remarriage Manual: How to Make Everything Work Better the Second Time Around was published by Sounds True on February 18, 2020.

I’d love to hear from you and answer your questions about relationships, divorce, marriage, and remarriage. Please ask a question here. Thanks! Terry

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