Habit Replacement Plan for a Habit I Want Less Of
Plan a gentle swap for an unhelpful but common habit.
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Help me plan a replacement for a habit I want to reduce. The habit: [HABIT_TO_REDUCE]. When it happens: [TRIGGERS_AND_TIMES]. What it gives me in the moment (comfort, break, stimulation): [WHAT_IT_GIVES_ME]. Habits I would like instead: [POSSIBLE_REPLACEMENTS]. Analyse the need behind the habit in two or three sentences without judging it. Propose three replacements that meet the same need in different ways, rated for effort and for fit with my triggers. Choose one and write a seven-day starter plan with the cue, the swap, and a reward. Add friction ideas that make the old habit slightly harder, such as moving an item. Include a short section on what to do on a slip. If the habit involves alcohol, drugs, gambling or anything that feels out of control, say that a qualified professional or support service is the right place to go and stop the plan there. Stay within everyday habit and routine planning, and say plainly that you are not offering therapy or medical advice. If I report feeling unsafe, give crisis-line guidance for [JURISDICTION] and stop the plan.
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