Write A Plan
You can write your plan in your journal. This plan needs to include the exact steps your are going to take to change your habbit. Try to be as specific as possible. Write down what you will be doing and how you will be doing it. Write down specific times or tasks as necessary. Again, this is only a general guide and should be tailored to your specific task.
If you wish to stop watching TV or curbing your TV watching. Write down specific times that you are allowed to watch TV, was channels or programs. Write down what days of the week and so on. If you are cutting it out completely, write down how you plan to get important information, that you would have got from the TV. Perhaps listening to the radio instead could give you the weather in the morning, or subscribing to the paper could give you the news.
If you wish to stop smoking, plan what you would normally do instead of smoking. If you normally have a cigarette break at work, what will you be doing in that time instead. Think of whatever is specific to your task. If you are having trouble with this, carry a small notepad with you during the day. Try and make a point to record anything that pertains to your habit during the day. It may take a few days to get everything down.
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