An easy way to modify undesired behavior

Let's look at my example. Not long ago, I found myself spending some time on the game solitaire. That, of course, is not the most efficient use of my time, but somehow it became a habit. In order to stop with playing solitaire, I decided to do something useful before each game.

I have chosen a task that takes two ore three minutes to complete. The task was to translate 10 words from a foreign language, as I was trying to make a small dictionary. After completing the task I allow myself to complete with some other task or to play the game. There were several reasons for doing this.

• I will do one useful task at least,
  
• I will have less time to play the game,
• In order to play the game I have to do something, so playing game is not that interesting as before.

How can you implement this method in your life?

• Find undesired behavior,
• Find some useful task that doesn't take much time (3 minutes max.) that could be done before undesired behavior. Ideally the task should be continuable (you can do it more that three minutes),
  
• In order to indulge yourself with that behavior, finish the task first,
• After finishing the task, decide what would you like to do? Start with behavior or continue with the task
  

For example:

• You watch to much TV,
• Useful task could be to wash two dirty plates or to do some exercise (two push ups) ,
• Oblige yourself that before watching any TV you must wash two plates.
• When you start
  

It is important to notice that if the task is time consuming, you will avoid to do it. That is the reason that the task was to wash TWO plates, and not all dirty dishes (or to finish complete aerobic session).