Being able to install a good habit and replace a bad habit is really the "ultimate" brain hack. On forming a habit: Basically you start with a very small habit that doesn't take a whole lot of willpower to do and consistently do it...like do 1 sit up, and do it EVERY DAY. I like how this idea is outlined in mini habits. https://minihabits.com/about-mini-habits/ Once you have a habit formed, it's AUTOMATIC and you don't have to think of it anymore. When you learn to CHAIN related habits together, even small ones, the changes are LIFECHANGING. Making big complicated techniques for managing yourself is just plain tiring and your working against your own human nature. Keep it small and simple and you will see significant changes over a short period of time.