“I’ll stop” rarely suffices, because habits run automatically, triggered by situations. Whoever wants to change a habit starts more wisely: at the cue and at the effort it costs.
Every habit has a cue
A cue (place, time, feeling, preceding action) starts the behaviour, a reward keeps it alive. Example: stress (cue) → phone (routine) → a brief distraction (reward). Whoever knows the cue can step in.
Three effective levers
- Change the cue: keep sweets out of sight, phone out of the room while studying.
- Raise the hurdle: every extra second of effort slows the habit (log out of the app, pull the plug).
- Offer a substitute: meet the same need differently (when stressed, step out instead of scrolling).
Relapses are part of it
One slip undoes no change, giving up afterwards does. Carrying on kindly gets you further than strict all-or-nothing.
How to begin
Choose a habit you want to be rid of and find its most common cue. Then raise the hurdle at exactly that point, just one small step.
General self-help impulses, no substitute for therapy or medical treatment. For lasting concentration or motivation problems, talk to your doctor. Helpline (Germany): 0800 111 0 111.