A dog that’s been rewarded for jumping on people won’t stop overnight. Neither will you. Be patient with the retraining.

A behaviour that has been rewarded for months will not vanish in an afternoon. The dog jumped and got attention, so jumping became a sensible strategy, and undoing it takes roughly as long as building it did. Your own habits run on exactly the same mechanism. Expecting instant change is how people decide they are hopeless when they are only early.

Pick one habit and plan in weeks rather than days. Look for the small improvement instead of the finished result. Be as patient with yourself as you would be with an animal who was only doing what worked.