Identify the habit and the triggers that start it
Remove or reduce access to the trigger
Replace the habit with a better action
Set a specific goal for what to do instead
Make the bad habit harder to do
Make the good habit easier to do
Track your progress daily
Use reminders and cues
Avoid situations that tempt you early on
Change your environment to support the new habit
Start with small, manageable steps
Practice self-control during high-risk moments
Reward yourself for sticking to the new behavior
Ask someone to hold you accountable
Forgive slips and restart immediately
Focus on consistency, not perfection
Build routines that support the change
Sleep well and manage stress
Keep your reasons for change visible
Review your progress regularly