In my experience everyone can change their habits, but there is one condition: you to have a reason to make a change. Don’t worry about how you will change, just focus on what habits you want to form and why. If you have a hard time keeping and maintaining good habits, you may be thinking “too big,”perhaps you need to break them down into smaller steps. For example, if you are struggling to focus on work when you are in the office, try turning off the notifications on your smartphone.

According to Wendy Wood (social psychologist professor), there are three main principles to consider when effectively changing habitual behavior. First, you must derail existing habits and create a window of opportunity to act on new intentions. The second principle is remembering that repetition is key. Studies have shown it can take anywhere from 15 days to 254 days to truly form a new habit. Lastly, there must be stable context cues available in order to trigger a new pattern. "It's easier to maintain the behavior if it's repeated in a specific context."