Habits
Replacement If-Then Inhibition
Replacement if-then inhibition scripts an easier alternative when a bad-habit cue fires—pairing with environment tweaks that remove the old trigger.
Replacement if-then inhibition swaps a bad habit loop with a scripted alternative—if I reach for late-night snacks, then I drink sparkling water and leave the kitchen; if I open social apps on the toilet, then I put the phone down and do three breaths. The then-action must be easier than the urge, not heroic.
Pair with environment design removing the old cue.
Common questions
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Should the replacement action be hard?
No—it must be faster and easier than the urge at first—water, breaths, leaving the room. Increase difficulty only after two weeks of consistent swaps.
Related terms
Put Replacement If-Then Inhibition into practice
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