One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.

■ If you can’t seem to get any work done, leave your phone in another room for a few hours.

■ If you’re continually feeling like you’re not enough, stop following social media accounts that trigger jealousy and envy.

■ If you’re wasting too much

It is the anticipation of a reward—not the fulfillment of it—that gets us to take action.

You’re more likely to find a behavior attractive if you get to do one of your favorite things at the same time. Perhaps you want to hear about the latest celebrity gossip, but you need to get in shape. Using temptation bundling, you could only read the tabloids and watch reality shows at the gym. Maybe you want to get a pedicure, but you need to

When changing your habits means challenging the tribe, change is unattractive. When changing your habits means fitting in with the tribe, change is very attractive.

Whenever you want to change your behavior, you can simply ask yourself:

How can I make it obvious?

How can I make it attractive?

How can I make it easy?

How can I make it satisfying?

If you have ever wondered, “Why don’t I do what I say I’m going to do? Why don’t I lose the weight or stop smoking or save for retirement or start that side business? Why

The first purpose of rewards is to satisfy your craving.