Identify the habit and the specific trigger (time, place, emotion, people, routine)
Track when it happens for a few days and note trigger, urge level, and what you do
Set a clear, measurable goal for what you will do instead of the habit
Remove or reduce the trigger where possible (change environment, routines, routes)
Create friction for the habit (delay access, add steps, make it harder to start)
Replace the habit with a competing behavior that meets the same need (same time/effort)
Make the replacement behavior easy and immediate (pre-plan the first action)
Use a “when-then” plan (when trigger happens, then I do the replacement action)
Reduce exposure to cues (limit notifications, remove apps, tidy the space)
Practice urge surfing (notice the urge, wait it out, let it peak and pass)
Use urge management tools (breathing, short walk, drink water, stretch, journal 2 lines)
Set boundaries and accountability (tell someone, use check-ins, share progress)
Reward progress with non-habit rewards (track streaks, use a small planned treat)
Make it harder to relapse (block sites, keep temptations out of reach, change routines)
Prepare for high-risk moments (plan alternatives for weekends, stress, social settings)
Reduce stress and improve sleep to lower baseline urges
Increase healthy structure (regular meals, consistent bedtime, planned downtime)
Limit alcohol/caffeine or other factors that increase impulsivity
Review weekly and adjust your plan based on what worked and what didn’t
Expect setbacks and restart immediately after a slip (no skipping to “tomorrow”)
Consider professional support if the habit is compulsive or harmful (therapy, coaching, support groups)