This has genuinely worked like magic. So my bad habits are SH and caffeine addiction (but like not in a quirky way , I drink 4 black coffees back to back I have no control around it weirdly.) I told this to my best friend who has BPD and struggles with Binge eating, she told me this helped her stop it within a week.
So this is going to sound a bit weird but firstly I pick a piece of furniture in the room or maybe a piece of clothing I’m wearing (for this example let’s say im wearing a hoodie). I fully allow myself to do the bad habit but pretend my hoodie is narrating it as it happens. But because it’s just an item I tell myself the item doesn’t have a sense of what’s good or bad, it is just watching. So if I’m abusing caffeine the narration of my hoodie might be “she is putting coffee into the pot, she is pouring water into the pot too - the kettle looks heavy. This is her fourth cup of coffee now”. This is really simple . weird but it works amazingly I have no idea how but I guess it’s mindfulness? Seeing what I’m doing in a non judging way takes the emotion and reasoning out of it. Like having four cups of coffee in ten minutes it’s crazy regardless of any reasoning or emotion lol. If anyone tries this I’d love to hear your success!