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A behavior persists because it is rewarded — find and remove the reward.
Occasional returns of the old behavior are normal and do not mean failure.
Have a plan for what to do when old behaviors resurface.
Having someone who knows about your extinction goal provides social support.
When the trigger for an unwanted behavior fires redirect to a pre-planned substitute.
Observe the urge to perform the unwanted behavior without acting on it.
Ride the wave of an urge rather than acting on it — urges peak and pass.
Reward yourself for successfully not performing an unwanted behavior.
After a behavior is eliminated continue monitoring for signs of return.
The ability to deliberately remove behaviors is as important as the ability to install them.