Identify: Make a list of the habits you want to break or develop. Be specific and clear about what you want to achieve.
Understand the Loop: Every habit has a cue, routine, and reward. Identify the triggers that initiate the habit routine, and the rewards (positive feelings or benefits) that make it a pleasurable thing.
Experiment: Experiment with rewards (healthier ones) that can satisfy the craving behind the habit.
Isolate the Cue: Identify the specific cue that triggers the habit routine. It could be a location, time of day, emotional state, or other environmental factors.
Create a Plan: Develop a plan to modify the routine associated with the habit.
Implement: Put the plan you developed into action. Start small and gradually build up the new routine. Be persistent.
Use Habit Stacking: Link the new routine you want to develop with an existing habit you already have. This makes it easier to integrate the new habit into your daily life.
Celebrate Small Wins: Reward yourself when you make progress in your habit building process.
Be Prepared for Setbacks: Setbacks are normal and inevitable. Don't get discouraged; simply start again and learn from the experience.
Adjust and Refine: Continuously monitor your progress and refine your approach as needed. Be patient and adaptable.
