The habit you defend most quickly may deserve one calm week of observation.

Speed of defense is information. When a question about something you do produces an instant answer, the answer was already prepared, which means it has not been examined recently. Genuinely settled habits do not need a rehearsed justification; they simply hold up. The ones that come with an argument attached are often the ones you have quietly wondered about yourself.

Take the habit you would least like to look at and just watch it for a week. No changes and no rules, only notes: when it happens, what came before it, how you feel afterward. You may keep the habit entirely, but you will keep it knowingly.