The noise you stopped hearing is still shaping you. Habits are just background music you forgot was on.

Something does not have to be noticed to be working on you. A fan you stopped hearing is still in the room, and the same is true of what you do every day without deciding to: the phone first thing, the same route, the way you talk to your brother. Habits are powerful precisely because they have gone silent.

Turning one of them audible again is the whole job. Pick a single automatic thing and count it for three days, with a tally on paper rather than from memory. Counting is not changing, but almost nothing survives being counted honestly for a week.