Have you ever observed your mother -- or father (whoever is the chef of the family) empty the liquid out of a can, like canned tomatoes?
Instead of opening the can completely, it's easier to obtain the fluid inside if you puncture a hole for the fluid to flow out of. A puncture is made on both ends of the can. If you don't make both punctures, the liquid won't come out that easily.
Why are both punctures needed? So that air can enter the top hole while the liquid pours out the bottom hole. Otherwise, the liquid will find it hard to exit.
I have discovered this to be like bad habits.
During my high school years, I used to swear a lot. I know right? I was so bad.
Eventually I gained a testimony, and realized within myself that swearing is not good. So I tried stoppping - which was hard! But I figured that I could replace swear words with other words. My mother would say "Oh sugar!" My piano teacher would say, "<Oh no, I forgot! But it was funny!>"
Cold turkey clean language was harder than this replacement theory in practice.
I believe this applies to any habit - just find a replacement, and it should make it easier.
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