You can use the same tools for habit formation in reverse when the goal is to stop doing an existing behavior:

• Reduce motivation by changing your identity statements. Say to yourself, “I am a person who does not smoke.” or “I’m the type of person who does not eat after 8pm.”
• Reduce ability by making things harder. If you want to eat better, remove all junk food from the house. If you want to stop looking at your phone at night, leave your phone in the other room.
• Remove the external triggers. You likely have encoded certain internal triggers already. Reducing motivation and ability can help here over time. But you can also remove existing external triggers if that’s helpful. Turning off notifications can help you look at your phone less often.
• If all else fails, attach accountability and/or stakes to the problem.