First identify the cue, routine, and reward that lead to your habit. Look at the circumstances surrounding the behavior including the time of day, who you're with, and what emotions you're feeling.

Make achievable commitments to test new routines and approach it as a series of experiments.

Behavior change is hard. Slip-ups are common, so when they happen, don't beat yourself up or retreat into negative self-talk. Instead, anticipate your failures and plan for them.