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Yesterday we talked about triggers and how they are the foundation of habit change.

I hope you enjoyed my story of a Pavlok user and her “flower vase” trigger.

Today we are going to talk about how to actually change your habits, through actions.

There are two ways to change a habit.

1. Aversion
2. Replacement

Both of which Pavlok can hep you with. But today we’re going to focus on “replacement”

A few years ago, before Pavlok, I had a personal trainer who helped me lose weight.

It turns out, my habit of eating a pint of ice cream every day (not the good kind) isn’t very good for your health.

My trainer asked me “why are you eating a pint of ice cream?”

“Because I like it.”

My trainer then said, “Why don’ you try replacing the pint of ice-cream with frozen mixed berries?”

And so I did.

The berries were cold and sweet. It seemed like I was cheating — but I was actually getting 4 servings of fruits and vegetables 🙂

Almost overnight, I got rid of my eating a pint of ice cream habit.

Every time I wanted to eat some ice cream I ate some frozen berries instead.

I quickly started getting the recommended amount of fruits per day. 😉

It seems simple. But with just that one replacement I was able to lose a TON of weight.

For today, I want you to brainstorm some positive replacements for any habit you’re trying to break.

For example, if you’re trying to stop smoking, each time you have the urge to light up, chew a piece of gum instead.

If you’re looking to stop biting your nails, start putting your hand on your right leg every time you have the urge to bit your nails.

Replacing your bad habits with positive ones will make all the difference in the success of your habit formation.

Comment below and let me know what you’re going to to try to replace.

P.S Tomorrow I’ll be talking about rewards. You won’t want to miss it.

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PAVLOK is a product of Behavioral Technology Group, Inc. At BTG, we help people change their habits. To do so, we create apps, wearables, technology, and more – all designed to help our users get control of their behavior.