Keep a short phrase you can actually reach for. Two or three words you already know: not now, or this can wait, or let it go past.

What the research says

Across a series of experiments, forming an if-then plan reduced the pull of an established habit, though the benefit was smaller when the habit was a strong one. Tying a specific response to a specific cue does real work, and it does less where the old response is well worn. These were behavioural tasks, so expect something helpful rather than decisive.

Strength of evidence: one line of research. A single study, or a theoretical account.