Short answer: identify the cue, routine, and reward and change the routine.
Several days ago I was mindfully reviewing my daily life patterns while in the we voice. Clearly one of my patterns, let’s him News Guy, was dominating a large part of the day incessantly checking Internet news, but without any actual benefit to the whole of us, of me.
The change procedure was to mentally rehearse a new routine. And when the internal urge hit again I went straight to the Internet…but spent a couple of hours instead studying some meditation texts. Lovely switch of routine. Now News Guy is still a part do “we” and “I” and but perhaps not so dominant.
Google Charles Duhigg’s new book The Power of Habit for all the details. Very helpful for self directed personal change, and another one for the toolkit!