Rewrite, Do Not Delete

You cannot erase a habit's wiring — but you can give it a new routine. Here is the same loop, rewritten:

• Old: stressed (cue) → scroll for 20 minutes (routine) → brief relief (reward)
• New: stressed (cue) → 5 minutes of slow breathing (routine) → real relief (reward)

Same cue, same reward category. Only the routine changes — and that is the trick, because your brain does not care how it gets the payoff, only that it does. Pick one habit this week, decode its loop, and run the new version every time the cue fires. It will feel forced at first; stay with it until it runs on its own.