Background:
A Lot of theories have been studied in the area of habit formation and behavior change, and the method that has been shown to be the most effective and most efficient is that of substitution. As such, the tool we are going to introduce in order to change behavior is that of Behavior Substitution.
Definition of Behavior Substitution:
A neuroscience, cognitive, and behaviorally, based, process of change consisting of the replacement of one habitual phenomenon with another. As such, Behavior Substitution is the process of changing a behavior by replacing it with another.
Steps:
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Behavior Log – A behavior log consists of all the different ways the individual has been behaving most of the time until now
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Behavior Inventory – The list of behaviors that the individual is choosing to display and will be using to then replace the unwanted behavior
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Regular Behavior Substitution Practice – Is the practice of the behavior substitution process itself
Regularity: denotes the need for a rhythm or pattern, that the brain will be able to recognize and transform into the familiarity. Regularity helps prevent decay. It makes it easy for the brain to turn a behavior from short term into long term, and from the conscious level of the mind into the unconscious level of the mind. Regularity, therefore, enhances the likelihood that an action will be performed as promised by the individual.
Frequency and Intensity: 
If Regularity is the basic requirement in the process of substitution, Frequency, and Intensity will help determine how long it takes the brain to see patterns and to automatize the action or behavior. How fast it makes this new behavior the status quo, determines how fast the new habit is formed. The best way to understand the Intensity factor is to appreciate the process of immersion. As such for Intensity to yield the desired outcome, it requires the other two components of the triad, i.e. Regularity and Frequency.
From an understanding of the RFI triad, we then can say for sure that the more regular, the more frequent, and the more intense, is the substitution practice, the easier it becomes and the sooner the new behavior becomes the new habit. As a result, practicing once a day is acceptable; practicing twice a day is preferred; while practicing three times a day is ideal.
If one chooses to do it once a day, upon awakening in the morning is the preferred time. For twice a day, practicing upon wakening in the morning and immediately before going to bed is preferred. For an ideal practice of three times a day, the third period is encouraged to be around lunchtime for both prompting, and space learning maximization.
Once again, It is worth noting that the more regular, the more frequent and the more intense, the faster one gets to the completion of a Behavior Substitution process and adopts the new behavior. Moreover, the successful adoption of Behavior Substitution in one area increases the speed of the process in another area.
Let us continue to make a difference in the world.
As Ever,
Karen and Mardoche