The problem with bad habits is that they are usually much more difficult to break than they should start.
A knowledgeable solution to this dilemma appears in James Clear's "Atomic Habits." Simply put, make unwanted behavior difficult.
Ready is called adding "friction". For example, he writes, if you watch too much on TV, then disconnect it after each use. You can even go as far as removing the batteries from the remote control or moving the TV into a cabinet.
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And if you find yourself continuously checking your phone, leave it in another room in a few hours . That way, you first and foremost have to go through some hoops every time you feel inclined to think about binging or browsing your Instagram feed and giving you a good chance to assess whether this is really how to spend time.
You can use much the same strategy to develop good habits: Make them easier than they are at the moment. Ready writes that if you want to improve your diet, you can chop up fruits and vegetables on weekends and pack them in containers so you have nutritious options that are readily available during the week.
BJ Fogg, a psychologist and director of the Persuasive Technology Lab at Stanford, would call this strategy the "motivational wave" or the fluctuations in your motivational levels. If you want to make healthy behavior easier, says Fogg, it's not about trying to increase motivation as much as exploiting the motivation when you have it.
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The idea here is to change your environment as opposed to change (or at least tests to change) things like willpower and discipline.
Or, as Clear says it, "the good habit makes the path of least resistance."