Identify the habit and the situations that trigger it
Set one specific, realistic goal
Replace the bad habit with a better one
Remove cues and temptations from your environment
Make the habit harder to do
Make the desired behavior easier to do
Start with small, manageable changes
Track your progress daily
Use reminders and alarms
Reward yourself for sticking to the new behavior
Tell someone about your goal for accountability
Avoid all-or-nothing thinking
Learn from setbacks without quitting
Focus on consistency over perfection
Build routines that support your goals
Practice self-control in high-risk situations
Sleep well, eat well, and manage stress
Keep going until the new habit becomes automatic