This is a really, really interesting book.
The tools for finding your habits (or are they addictions?).
They all form a loop, that goes in a circle (imagine this, because I'm not doing a drawing):
Cue > Routine > Reward > back to cue
Step one: Identify the routine
What's the routine? In my case, it's using the Internet excessively, to the detriment of other things.
What's the reward for doing this? In my case, I think it is a way to take myself away from feeling empty and stressed.
When you've done that....
Step two: Experiment with rewards
Find four or five alternatives to this behaviour. In the first week, I tried:
Reading a book
Cleaning the kitchen
After each activity, write down the first three words in your head. Then, set a timer for fifteen minutes, and see how you feel.
Do you still feel the urge to do your routine after fifteen minutes?
Step three: Isolate the cue
Almost all cues fit one of five habits. These are:
3. Emotional state
4. Other people present
5. Immediately preceeding action
Step four: Get a plan
If you plan for it, you can change it. You could call it "implementation intentions".
If you keep following the plan, it will become a new habit.