[zmb_]

For me it was very useful to understand that there are three things that need to coincide for an action to occur: 1) motivation, 2) ability, 3) trigger. Remove any one of them and the action won't occur.

When trying to get rid of undesired actions, many people (and guides) focus on the first one -- willpower. But that is the most fickle and difficult one to attack. It is much more effective to attack the other two: remove the ability (multiple layers of blocking certain websites, for example) and the trigger (identify the trigger and either find ways to avoid it or reprogram it by internalizing if-X-then-Y behaviors where X is the trigger).

This also works for building desired actions: make it as easy as possible to take the action, and program triggers to start them.