The more often you reinforce a habit, the more embedded in your brain it becomes.
In case of the coffee, you might crave it the second you sit down at your kitchen table. If you can’t have it that day because the machine broke, you’ll probably get grumpy and buy one later at work.
The trick to changing a habit, then, is to switch the routine and leave everything else intact.
Duhigg calls this the golden rule. If you’re trying to get off caffeine, the tweak is incredibly simple: switch to decaf coffee.
You’ll still have the entire experience from A to Z, but instead of pressing a button, you might now pour hot water over decaf coffee powder. You won’t miss caffeine for even a single day, but your outcome will be a different one.
Later, you can replace this habit with a tea-drinking habit and thus improve your health one tweak at a time.
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