How can you delete your bad behaviors and stick to good ones instead?【小题1】

Choose a substitute for your bad habit. You need to have a plan ahead of time for how you will respond when you face the stress or boredom that leads to your bad habit. What are you going to do when you get the urge to smoke? What are you going to do when Facebook is calling to you to delay?【小题2】

Cut out as many triggers (诱因) as possible. If the first thing you do when you sit on the couch is pick up the TV remote, then hide the remote in a closet in a different room. 【小题3】 Make it easier on yourself to break bad habits by avoiding the things that cause them.

Join forces with somebody. Maybe you “quit smoking”, but you kept it to yourself. Instead, pair up with someone and quit together. The two of you can hold each other accountable and celebrate your victories together. 【小题4】 Surround yourself with people who live the way you want to live. You don’t need to abandon your old friends, but don’t underestimate the power of finding some new ones.

【小题5】 See yourself buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself quitting it, smiling, and enjoying your success. See yourself building a new identity.

Breaking bad habits takes time and effort. You might not have success right away, but that doesn’t mean you can’t have it at all.