Read my previous post to see part 1.
After you observed what you do and why you do it throughout your day,
you should have The Cue, The Routine and The Reward of your habit.
Step 1
First of all you have to find your cue. Why are you doing it? What makes you do it?
All Cues fall into one of thes 5 caterogies:
Location
Time
Emotion
Actions of Other People
Immidaitley Preceding Action
Step 2
Figure out the reward.
This can bes a release of dopamine after smoking your cigarette for exemple.
Step 3
Change the routine!
This is the Most Importent one
The routine is the action that you take to fulfill the craving you get after getting the cue.
A lot of times the routine doesn't have to be what it currently is, for exemple you always smoke when you have to wait for the bus.
Figure out why you are smoking, maybe it is because you are to stressed out. If thats the case, you could try to close your eyes for a bit to calm down. The Ideas are endless!
Keep in mind this will take a while! Don't expect instant gratification.
