1. Spot the Habit

First, name it. What exactly are you doing that you want to stop? Be honest, not harsh. Awareness is the first step to change.

2. Understand the Trigger

Ask yourself: When do I do this? What causes it? Stress, boredom, certain people or places? Knowing your triggers helps you avoid or manage them better.

3. Set a Clear Goal

Instead of saying “I’ll stop procrastinating,” say “I’ll work for 25 minutes before checking my phone.” Specific goals work better than vague promises.

4. Replace It with Something Better

Don’t just remove the habit—swap it. If you snack late at night, try herbal tea or a short walk. Your brain loves rewards, so give it a healthier one.

5. Change Your Environment

If your habit is linked to a place or object (like your phone on the bed), change the setup. Keep distractions out of reach and create a space that supports your new behavior.

6. Start Small

Don’t try to change everything overnight. Focus on one habit at a time. Small wins build momentum and confidence.

7. Track Your Progress

Use a journal, app, or calendar to mark your progress. Seeing your streak grow is motivating—and helps you spot patterns.

8. Reward Yourself

Celebrate milestones. Finished a week without the habit? Treat yourself to something fun (but healthy!). Rewards reinforce good behavior.

9. Practice Mindfulness

When the urge hits, pause. Take a deep breath. Ask yourself: Do I really want this? Mindfulness helps you respond instead of react.

10. Be Kind to Yourself

Slip-ups happen. Don’t beat yourself up. Learn from it, reset, and keep going. Progress isn’t perfect—it’s persistent.