Swap the Reward, Not the Routine

Identify your habit loop. Map out the cue, routine, and reward for the habit you want to change. For instance, habit: late-night snacking; cue: boredom; routine: opening fridge; reward: temporary pleasure.

Replace the reward with something positive (not mere deprivation). Substitute a healthier, still-pleasurable reward when the cue strikes. For snacking, this might be a herbal tea and a five-minute stretch—something you genuinely enjoy.

Change just one habit at a time. Focus on a single loop, not a crash overhaul. Willpower is limited and trying to fight multiple habits will leave you exhausted and likely to rebound.

Guard your sleep and manage stress. Prioritize rest and well-being, especially when installing a new habit—poor sleep and stress are enemies of self-control.