A small plan in the morning saves your energy for the rest of the day. When you know your next step, you feel calmer. You do not waste time thinking, “What now?” You already know
A bad habit often fills a need: comfort, rest, escape, silence, reward. When you remove the habit, the need stays. So you must replace the action, not just stop it
If you drink five cups of coffee, drink four this week.
If you scroll for an hour, scroll for forty minutes.
If you eat sweets every day, eat them every second day
