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Neuroplasticity & the Brain
NP-09L3
XNeuroplasticity & the Brainchecked 77 days ago13 min read

Breaking a Habit: Extinction, Replacement and Self-Directed Change

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An unlearning plan for one habit — cue avoidance, a replacement routine, and an if-then relapse plan

Before thisNP-01 What Neuroplasticity Actually Is: How Experience Rewires the BrainNP-05 Habits as Wiring: The Cue–Routine–Reward Loop, Neurally
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  1. 01The quit that worked for three weeks
  2. 02Why nobody explains this properly
  3. 03Mechanism 1 — You can't erase, only overlay
  4. 04Mechanism 2 — Extinction vs replacement (the key strategic choice)
  5. 05Mechanism 3 — Attack all three parts of the loop
  6. 06Mechanism 4 — Stress is the relapse engine
  7. 07Mechanism 5 — Timeline and repetition
  8. 08What this means for you
  9. 09Try it: build an unlearning plan (25 min)
  10. ▶The video and audio versions
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An unlearning plan for one habit — cue avoidance, a replacement routine, and an if-then relapse plan

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