Taking note of a behavior that I want (or need) to stop rarely (if ever) translates into the immediate ability to stop. Stopping requires time, thoughtfulness, and sustained effort.
I start off by pondering or writing about the behavior and how it's hurting me or others. Then I think about how good I will feel when I stop doing it.
I usually write or speak aloud my commitment to stopping, and I might tell another person for accountability. Finally, I come up with a replacement behavior.
Throughout every step, I try to be mindful and always kind to myself. I accept that sometimes I may have to start stopping—all over again.
Kudos to you if you have been able to stop using a drug, food, a relationship, work, perfectionism, procrastination, shopping, or some other behavior to change the way you feel. If, on the other hand, you are currently struggling with something that you know needs to change, simply admit that truth to yourself for now.