To overcome any addiction or bad habit, there are generally two approaches: cold turkey and incremental change. Both have their own strengths and limitations.
Cold turkey means making a firm decision and stopping the habit completely—at once. After that decision, there is no negotiation. Cravings appear, cues arise, but you take no action. This approach demands strong willpower and consistent effort. It is not easy, but it can be very effective. It is often said that it takes around 21 days to build a habit, and in a similar way, it takes time and discipline to break one.
The second approach is gradual or incremental change. In this method, you slowly reduce the habit instead of stopping suddenly. This usually involves less pain and feels more manageable. For example, my best friend quit smoking using this approach. He was addicted to finishing an entire pack of cigarettes in a day. Over time, he reduced the number little by little—until it eventually reached zero.
In my view, incremental change works well for building good habits, because it feels sustainable and gentle. But when it comes to breaking a bad habit, the cold turkey approach is often more effective. It may be harder, but with the right attitude and commitment, it brings faster clarity and lasting change.