1. Verbalize what is bad about the bad habit. 2. Verbalize what would be good about the good habit that should replace the bad one. 3. Do the bad habit. Focus

1. Verbalize what is bad about the bad habit. 2. Verbalize what would be good about the good habit that should replace the bad one. 3. Do the bad habit. Focus on the bad outcome of it. 4. Once in a while when you actually do the good habit, focus on the positive outcome. In other words, train yourself as you would train a dog. Example: 1. I like eating which makes me fat, my joints hurt, I'm slow. 2. If I would be more active, like going to a park, I would feel better just by being in nature and I would loose weight which means I would look better. 3. Eat crap. While you eat be very conscious that this is how the joints pain is made, how body fat is made. Don't stop. 4. While you eat healthy or go to a park or to gym or you walk also be very conscious that this is how fit people are made and that after doing it you are a little bit more fit than just before. If you keep this course for 3 years you will be very fit.