Experts say that to stop an unhealthy habit, you must replace it with a healthy habit. Here’s how to get started.

•  Set a date. Make a plan for when you intend to quit your bad habit. Put it in your calendar or planner.

•  Stop the triggers. For instance, don’t eat in front of the T.V. if you tend to overeat while watching it. Eat at a table without distractions.

• Keep track. Anytime you avoid your unhealthy habit, write down your victory. You’ll see how far you’ve come. This can help you stay motivated.

•  Be kind to yourself. Promise yourself a healthy reward when you meet a certain milestone. And, don’t focus on setbacks or mistakes. Instead, be proud of the things that you did well.

Source: National Institutes of Health