Define, Observe and Log

• You must define the exact problem before you can confront the issue. Use precise wording to define the habit as well as the situations in which it occurs, suggests Dr. Tom Stevens on his website. Organize the information into a chart labeled: Situation/Cues; Behavior; Consequences/Reinforcements. Keep this log throughout your treatment to monitor successes and relapses.
  
  

Treatment Plan and Contract

• Treating a long-established habit requires a multi-tiered plan, which should include the following: Choose someone or something as a reinforcement for consistent positive behavior and spell out the details of this arrangement, including how often they should give reinforcement. Remove the positive reinforcement if you do not meet your goals for the week. Use your log to determine trigger situations and avoid them. Seek out new, positive stimuli that support the new behavior. Make to-do lists and other plans, and seek the help of others. Be realistic about what you want to achieve within a certain time period. Once you establish these plans, write a detailed contract that involves all other concerned parties and sign the contract.
  
  

Evaluation

• Evaluating progress is crucial in any treatment approach. Using your logs to look over your progress, or lack thereof, can help you determine whether you need to change something. Do this weekly to increase your odds of success, as consistent evaluation may be one of the most vital components of habit-breaking treatment, according to Dr. Stevens' website.
  
  

Plan for Continued Success

• While some may find that their original contract will suit them for the rest of their lives, others may need to alter theirs. Continue to seek friends, acquaintances, groups and activities that support your newly established healthy habit. Ideally, choose new situations that allow for natural reinforcement for your behaviors. Natural reinforcement involves conditions that "originate in the behavior itself," according to the Journal of Applied Behavior Analysis. This differs from artificial reinforcement, which originates in sources outside of the behavior. For instance, the natural reinforcement for making friends with non-drinkers or non-smokers is that they will invite you more often to participate in activities with them.