Grace isn’t a permission slip to keep doing it. It’s the strength to stop.

Mercy gets misread as permission, usually by the person who most wants permission. Being let off does not mean the thing was fine, it means you will not be defined by it, which is the only ground solid enough to change from. Shame tends to keep people stuck in the behaviour they are ashamed of. Relief from it is what frees up the energy to stop.

The habit you keep apologising for: treat the apology as finished. Then change one condition: delete the app, take a different route home, do your homework where other people are in the room.