Weeds don’t need to be planted. Bad habits don’t either.

Bad habits require no decision, which is what makes them different from good ones. Nobody sits down and chooses to start checking the phone at traffic lights or snapping at the person nearest them; it grows in whatever ground is available. Good habits have to be put there deliberately and kept alive. The default is not neutral.

Look at one thing you do automatically that you never chose, and work out what it is feeding on: boredom, tiredness, a particular room. Change the condition rather than fighting the habit. Put something you actually want in the same slot, because empty ground fills itself.