Via Envato Elements
To change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine (aka response) in the middle.
Recall: Cue ➡ Craving ➡ Response ➡ Reward
Let’s say you have a bad habit of drinking Coke with every meal. Your cue is, perhaps, the Coke in the fridge or your afternoon lull. Your craving is the feeling of wanting a sweet, bubbly drink. Your routine is drinking Coke. Your reward is the good feeling you get from satisfying your craving.
To replace this habit, you have to change the middle component: the routine. You can now replace the routine of drinking Coke with a healthier option. Your cue and reward remain the same.
Don’t kid yourself
Keep in mind that for the reward to be… rewarding, you need to fulfill the same craving. So, you shouldn’t start by replacing Coke with water. It just ain’t the same. Instead, you can start by replacing Coke with a sweetened sparkling water, and then make your way to an even healthier option.
Insight from ‘The Power of Habit’ by Charles Duhigg