Make a new reward
Try to make a new reward that is similar to the old reward.
If it is a coffee habit, the reward is a warm beverage and an excuse to sit still and reflect. For that reason, a substitute like herbal tea would work.
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Habit Stacking - Build New Habits on Existing Ones
One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.
The formula is: After [CURRENT HABIT], I will [NEW HABIT].
Examples:
- After I pour my morning coffee, ...
Adding a new habit to your life
- Identify a habit that you do every day. Make a list of all your current habits, to identify which would be suitable to stack new habits onto. It could be anything, as long as you perform it consistently. This habit will serve as your cue to start your new habit.
Have a Better Reason For Quitting
Even if you replace a “bad” habit with a better one, sometimes the original vice will have a stronger biological “reward” than its substitute. This is where the importance of having an intrinsic motivation comes into play.
If that is the case, find as many benefits to the change as you c...
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