Breaking Bad Habits: Invert the Four Laws

 Breaking Bad Habits

Key Idea:

Use the inverse of the Four Laws of Behavior Change to break bad habits.

Strategies:

Make It Invisible (Cue): Remove cues for bad habits. Example: Hide your phone to reduce screen time.

Make It Unattractive (Craving): Reframe the habit. Example: Instead of thinking, "I need a cigarette to relax," think, "Smoking harms my health."

Make It Difficult (Response): Increase friction. Example: Unplug your TV to make watching it harder.

Make It Unsatisfying (Reward): Add a cost to the habit. Example: Use a habit contract to penalize yourself for bad behavior.