Identify the habit
Define the trigger
Track the pattern
Remove cues
Avoid temptation
Replace the habit
Start small
Set clear goals
Use reminders
Change your environment
Create friction
Plan alternatives
Practice mindfulness
Delay the urge
Reward progress
Stay consistent
Get accountability
Limit stress
Improve sleep
Exercise regularly
Forgive setbacks
Restart immediately
Review progress
Adjust your plan
Repeat daily