Action
Replace the habit with another activity
Pick a substitute activity to do in place of the habit you want to cut.
Studies (2)
Paper
Swapping night screen time for something else did no better than a goalTestedNo differenceA plan for another activity instead of night phone use did no better than a goal to cut it.
Small randomised trial of 55 people in their first year of work · vs coaching to set goals for less evening device use · they rated themselves · ⚠ many people dropped out; summary claims more than the results show; numbers unreliable
Paper
Swapping sugary drinks for diet drinks worked no better than swapping them for waterTestedNo differenceSwapping sugary drinks for diet drinks cut sugary drinks no more than swapping them for water.
Randomised trial of 136 adults who drink a lot of sugary drinks · vs people who swapped to water instead · they rated themselves · ⚠ only counted people who finished; numbers unreliable; uneven outlier exclusions between groups
TestedNo differenceSugary drinks felt no less automatic after a swap to diet drinks than after a swap to water.
Randomised trial of 136 adults who drink a lot of sugary drinks · vs people who swapped to water instead · they rated themselves · ⚠ only counted people who finished; numbers unreliable; uneven outlier exclusions between groups
Often used with it
Action4
Make an if-then plan for your obstacleImplementation intentions or WOOP/MCII: if this obstacle happens, then I will do that.
Rule · where5
Put a visible cue where you'll do itA sticker, poster, object or wearable prompt at the point of action.
