A structured approach for systematically removing unwanted habits by identifying and eliminating their triggers, rewards, and reinforcement cycles.
Extinction is not suppression
Map a Behavior's Hidden Reward in Notion
Environmental removal
Audit and Remove Behavior Cues in Loop Habit Tracker
Relapse recovery protocol
Create Your Digital Relapse Recovery Card in Notion
Gradual versus sudden extinction
Score Your Extinction Strategy in Google Sheets
The commitment contract for extinction
Draft a Commitment Contract in Notion with Stakes and Verification
Accountability partners for extinction
Set Up an Extinction Accountability System in Todoist
Substitution chaining
Build a Substitution Chain Template in Notion
Celebrate extinction success
Build a Three-Tier Extinction Celebration System in Habitica
Post-extinction monitoring
Build a Post-Extinction Monitoring Dashboard in Google Sheets
Behavioral extinction mastery gives you control over your automatic programming
Build Your Complete Behavioral Extinction Audit in Notion