Extinction in psychology means you can stop a behavior by making sure it doesn’t get a reward or reaction anymore.
When behaviors don’t get used or rewarded, they usually fade away. This helps us replace bad habits with better ones.
Changing how we react to things can be hard, but if we understand how our brains learn, we can stop habits we don’t want.
Have you ever tried to stop a habit or start a new one but found it really hard? Maybe you want to stop biting your nails or stop checking your phone all the time. It can be frustrating when you try your best but keep going back to old habits.
Our brains like doing things that feel familiar. One reason habits stick is because they’ve been reinforced over time. In psychology, there’s a process called extinction, which happens when a behavior slowly fades away because the usual reward or reason for doing it is removed.
The good news is you can change your behavior. Understanding extinction and how habits work can help you break old patterns and build new ones.
The basics of extinction in psychology
Think about your morning routine. Maybe you stop at a drive-thru every day to get a large sugary latte. It feels like a nice treat that helps you get through your stressful commute. But after a while, you notice your energy crashes, and your stomach starts hurting. You want to stop this habit, but it’s hard because getting that latte is part of how you start your day.
This happens because your brain connects your commute with getting that latte. So when you start driving, your brain expects that coffee treat. Extinction means breaking this connection — like skipping the latte during your drive — to slowly weaken the habit.
In therapy, extinction helps us understand how habits form and how they can fade away. By changing what happens after a behavior, therapists help people swap unwanted habits for healthier ones — like choosing water instead of sugary drinks or listening to calming music during a commute.
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How our brains learn
Our brains are always learning by making connections between things we experience. These connections help us understand the world and guide how we act.
For example, if you were in a car accident, you might start feeling scared to drive. Your brain has linked driving with danger, so you feel afraid. But as time goes on and you have more safe driving experiences, your brain can update this connection, and your fear can lessen.
This idea is often used in exposure and response prevention (ERP) therapy. A person gradually faces the feared situation — driving in this case — in a safe and controlled way. This helps the brain form new, positive connections, so the fear decreases over time. Therapists guide this process to help replace old, scary, or unhelpful thoughts with healthier ones.
The role of extinction in behavior change
Extinction means breaking the link between a trigger and an unwanted behavior. Using the coffee example, you need to weaken the connection between your commute and getting a latte to stop the habit.
In real life, this might mean changing your routine — like making coffee at home or taking a different route so you don’t pass the coffee shop. These small changes help your brain stop expecting that latte during your commute.
In therapy, extinction is often used in approaches like cognitive behavioral therapy (CBT), where people learn to recognize their triggers and practice new, healthier responses. For example, a therapist might help you replace the latte habit with a calming breathing exercise during your commute. It takes time and practice, but old habits can fade and healthier ones can grow.
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Extinction and mental health
Sometimes, the connections our brains make can cause problems. For example, if you used to work in a noisy factory with lots of alarms, you might now feel anxious whenever you hear a similar sound — even if you’re in a safe place. Your brain learned to link that sound with danger, which can negatively impact your mental health.
Therapists use the idea of extinction to help with this. In exposure therapy, they slowly and safely help you face the scary sound so your brain learns it’s not always dangerous. Over time, this weakens the fear response and helps you feel calmer when you hear those sounds again.
Find mental health support with Rula
Whether you’re working to change a behavior or overcome a phobia, a mental health professional who understands the science of human behavior can help.
At Rula, we’re here to make it easier to find a behavior-focused provider who takes your insurance. When you’re ready, we can connect you with a therapist within our network who you can meet with from the comfort of your home.
And, our network of over 15,000 licensed therapists means you can be seen as soon as tomorrow.
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Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Nick Frye, MS, LCPC
Nick Frye, MS, LCPC holds a Master’s degree in Counseling Psychology from Loyola University Maryland and is a Licensed Clinical Professional Counselor (LCPC) in Maryland. With experience as a substance use disorder counselor and a private practice therapist, he has worked with diverse populations, specializing in depression, anxiety, life transitions, and grief. Passionate about mental health, Nick transitioned from direct patient care to education and mentorship to support both early-career and seasoned professionals in their growth and development as clinicians.
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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
