[_JoRo]

What has been most reliable for me has been instead of going from bad habit A to good habit Z, I just replace A with the easiest alternative that is less bad than A.

Obviously, this means going from A to Z can take years instead of weeks. Though, from my own personal experience and from what I see of others, trying to go too quickly from A to Z just results in whiplash and irractic behavior--where I have seen it work is when there is an existential crisis demanding that the behavior change.