Bad Habit Breaking System

Help me break a bad habit that I've been struggling to quit.

The habit: [DESCRIBE — E.G. DOOMSCROLLING, STRESS EATING, NAIL BITING, SMOKING, PROCRASTINATING, STAYING UP LATE]
How long I've had it: [DURATION]

Previous quit attempts: [WHAT I'VE TRIED]
Triggers: [WHEN IT HAPPENS MOST]

Provide:
1. **Habit Loop Analysis**: Identify the cue, routine, and reward driving this habit
2. **Root Cause**: What need is this habit meeting? (Stress relief, boredom, comfort, avoidance)
3. **Replacement Design**: A healthier behaviour that provides a similar reward
4. **Environment Changes**: Physical changes to make the habit harder to do
5. **Friction Addition**: How to add just enough friction to break the automatic response
6. **Urge Surfing**: How to ride out a craving without giving in (it peaks and passes)
7. **Slip Protocol**: What to do when I fall back (and I will) — no shame, just data
8. **Support Strategy**: Who to tell and how they can help
9. **Tracking Method**: Simple way to monitor progress and celebrate wins
10. **30-Day Challenge**: A structured plan with daily micro-goals

Help me break a bad habit that I've been struggling to quit.

The habit: [DESCRIBE — E.G. DOOMSCROLLING, STRESS EATING, NAIL BITING, SMOKING, PROCRASTINATING, STAYING UP LATE]
How long I've had it: [DURATION]
Previous quit attempts: [WHAT I'VE TRIED]
Triggers: [WHEN IT HAPPENS MOST]

Provide:
1. **Habit Loop Analysis**: Identify the cue, routine, and reward driving this habit
2. **Root Cause**: What need is this habit meeting? (Stress relief, boredom, comfort, avoidance)
3. **Replacement Design**: A healthier behaviour that provides a similar reward
4. **Environment Changes**: Physical changes to make the habit harder to do
5. **Friction Addition**: How to add just enough friction to break the automatic response
6. **Urge Surfing**: How to ride out a craving without giving in (it peaks and passes)
7. **Slip Protocol**: What to do when I fall back (and I will) — no shame, just data
8. **Support Strategy**: Who to tell and how they can help
9. **Tracking Method**: Simple way to monitor progress and celebrate wins
10. **30-Day Challenge**: A structured plan with daily micro-goals