"PAUSE, then ask yourself, “Do I really want to do this, and why?” Pick a replacement habit. What do you want to do instead of checking email, Facebook, Twitter or the like? Pick something positive and fun that you can do in 5 minutes every time your most common trigger happens. That might be: reading a few pages of a novel, journaling, doing pushups, taking a walk, drinking water, meditating, writing, painting, practicing a language, writing a letter with paper and pen, etc. You’re going to try to do this every time the habit happens, instead of the actual habit. Do the new habit after the trigger, every time." - Adriano