Example Changing a habit

I want to stop biting my nails.  But I do it subconsciously.  How do I stop?

Habits run without your attention.  This is only inconvenient when you want to change them. 

Habit Clipit
Cue.  Action.  Payoff

Catch the cue.  The most vulnerable part of a habit is at the cue.  So start with a cue trap.  That can be a note pad, a deck of cards, or any other convenient holder for pieces of paper.  Just make sure it is something you can carry around with you.

Whenever you notice that you are biting your nails, ask yourself:

What was I doing just before I started this? 
What was I feeling at that time? 
How do I feel now? 
How will I feel when I go back to what I was doing?

Write the answers into your cue trap.  And don’t worry about the habit.  You are on the right track to get rid of it.

Self-awareness Clipit
For help on your feelings:

Check your Cue trap.  Cue catching may show you how to change the habit.  But if the habit hangs on, go back to your collection of cues.  Ask yourself:

What is the common pattern in what I was doing? What is the common pattern in what I was feeling? 

When can I expect those cues to turn up?
Will I keep the habit or try something different?
What counter cue to remind me to make this choice?

Remember, you are entitled to go ahead with the habit.  As long as you are asking yourself the questions, you are on the right track.

Counter cues need to be there just when the cue pattern would start.  Use something that will require you to take a physical action.  Examples: 

A Cuepon that says:  Do I want to keep the habit this time?  Placed were you will have to handle it to start the habit.

Something directly in the way of the habit.  Gloves in the case of nail-biting.

Something different.  Start thinking about that. Make sure the replacement is a definite something. 

You can’t beat something with nothing.  

Look for things that are similar to the habit. For nail-biting, it might be pen-biting, chewing-gum, breath-mints, or sips of water.   Try several.