how to break bad habits – from the author of atomic habits

To illustrate the steps that you can take to break a bad habit ( e.g smoking) , use the following approach :

Make it invisible: Limit your exposure to the behavior that you’re trying to curb. If you want to quit smoking, this could look like changing your commute to avoid where you typically buy cigarettes or not having them in your home.

Make it unattractive: This step may take more time, but try to tell yourself that you’re not a person who participates in the behavior you want to shed. For example, no longer identify as a smoker by saying, “I’m not a smoker,” if someone offers you cigarettes, instead of “I’m trying to quit smoking.”

Make it difficult: You can try three different approaches for this step. Eliminate the behavior “cold-turkey,” gradually reduce the action over time or replace the action with a better, healthy substitute that produces the same rewarding feeling you get from doing the bad habit.

Make it unsatisfying: Typically, when you’ve achieved the first three steps, the action will no longer feel satisfying for you and you’ll be in a position to officially break the habit.