Breaking Bad Habits for Good
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Understanding Why Bad Habits Persist
The Reward Your Brain Gets From a Bad Habit
Preview
Stress and Boredom as Bad-Habit Triggers
Why Willpower Fails Against a Strong Cue
3 lessons
Identifying Your Personal Trigger Patterns
Logging Your Bad Habit's Recurring Triggers
Mapping the Chain of Events Before the Habit Fires
Separating the Situation From the Urge
3 lessons
Interrupting the Habit Loop
The Pause Technique for Catching Urges in the Moment
Changing Your Environment to Break the Cue
Using Friction to Make the Bad Habit Harder to Do
3 lessons
Replacing Rather Than Just Removing
Finding a Substitute Routine That Meets the Same Need
Why Simply Quitting Cold Rarely Works Long-Term
Testing and Adjusting Your Replacement Habit
3 lessons
Handling Relapse and Setbacks
Reframing a Slip as Data Not Failure
Getting Back on Track After a Bad Week
Building a Relapse Plan Before You Need It
3 lessons
Sustaining Change Over the Long Run
Recruiting Accountability Without Relying on Willpower
Recognizing Hidden Relapse Triggers Months Later
Celebrating Milestones Without Reigniting the Old Habit
3 lessons
Replacing Rather Than Just Removing
Testing and Adjusting Your Replacement Habit
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