The human mind is like a garden where habits are the seedlings. To change this garden, we need proven techniques.

 Five Practical Techniques for Changing Deep-Seated Habits

First, the tiny habits technique. Lasting change happens in small steps. For a daily reading habit, instead of an hour, read just one paragraph per day [12]. This step is so small that the brain cannot reject it.

Second, environment design. Humans choose the path of least energy. To strengthen a water-drinking habit, place a water bottle in front of your eyes. To reduce phone use, put it in another room [13]. Choosing like-minded friends also designs a supportive spiritual environment.

Third, the five-second rule. To overcome the gap between decision and action, count backwards from five and move at one [14]. This technique cuts the root of hesitation.

Fourth, habit stacking. Attach a new habit to an old one. For example, after brushing your teeth, drink a glass of water [15]. Integrating remembrance (dhikr) into daily moments is also a form of spiritual habit stacking.

Fifth, substitution instead of harsh elimination. Complete elimination without a substitute is nearly impossible. Instead of smoking, substitute deep breathing or a soothing drink [16]. In Islamic ethics, repentance is accompanied by good deeds. Substitution teaches the brain healthier ways to satisfy needs. Finally, slip-ups are inevitable. Accepting lapses as part of the learning process is key to continuing. The concept of seeking forgiveness (istighfar) plays this role [17].

References
[12] Clear, James. Atomic Habits. Trans. S. Safaeian. Tehran: Novin Pub., 2019, p.112.
[13] Duhigg, Charles. The Power of Habit. Trans. M. Minaei. Tehran: Aryana Pub., 2015, p.156.
[14] Robbins, Mel. The 5 Second Rule. Trans. M. Kazemi. Tehran: Milkan Pub., 2018, p.45.
[15] Clear, op. cit., p.134.
[16] Duckworth, Angela. Grit. Trans. K. Mirabasi. Tehran: Aryana Pub., 2017, p.89.
[17] Neff, Kristin. Self-Compassion. Trans. Z. Alipour. Tehran: Ravan, 2020, p.78.