To change a bad habit, one should identify the cue and reward, and then insert a new behavior that delivers a similar reward in response to the old cue.

“What I need to do is instead of thinking about breaking that habit or extinguishing it, I have to think about changing that habit. And in that case, what I do is I identify the cue that prompts this behavior I want to change. I identify the reward that that behavior is giving me. And I'm I'm going to simply insert a new behavior that corresponds to that old Q that delivers something similar to that old reward and I'm I'm going to let my brain eventually shift keep the habit loop inside my head but change the behavior the routine.”