>>69299
Want to add this excerpt from Gary Wilson's YBOP.
When you feel The Urge (Trigger for our purposes), ask yourself:
What emotions am I feeling?
What time is it?
Who else is around?
What did I just do?
Where am I?
What could I do instead that would meet my needs?
Once you have identified the trigger and decided upon an alternative reward for that situation, record your plan, ‘When __ occurs (trigger), I will (new routine), because it gives me __ (the reward)’.