Here are some evidence-based strategies for building healthy habits that stick:

1. Start with the basics first, and then gradually move up the skills ladder. Instead of a complete changeover try and wean away from the addiction gradually. Create small, easy-to-maintain, sustainable practices gradually.
2. Utilize habit stacking. Attach a new habit to an existing routine, like doing squats after brushing your teeth.
3. Make it convenient. Reduce friction by preparing your environment to make the habit easier, like packing a gym bag the night before.
4. Use implementation intentions. Create a specific plan by stating when, where, and how you’ll perform the habit.
5. Get accountability. Tell others about your goals or use habit tracking apps to stay motivated.
6. Identify and plan for obstacles. Anticipate potential barriers and have a plan to overcome them.
7. Be patient and persistent. It can take 2-3 months for a new behavior to become automatic. Stick with it.
8. Celebrate small wins. Reinforce the habit loop by rewarding small successes along the way.

   The key is making the habits achievable, convenient, and satisfying to perform consistently over time. Starting small and being persistent are critical.