My habits for this month are:
1) Being in bed no more than 90 minutes after the last child has gone to bed (10pm at the latest).
The cue: children are all in bed
The routine: set a timer for 90 minutes
The reward: when the timer goes off, put on music that I enjoy and go enjoy the quiet/dark while going to sleep.
2) Addressing weight/diet/behavior anxiety
The cue: I observe that I have been thinking about my habit practice for several minutes or am thinking about habits that are not currently on the docket or ruminating about change methodology.
The response: I address the mental noise with simple responses.
"I am overthinking change. This is not helpful to me. I do better when I keep it simple, slow, and steady."
"I do not need to think about that yet."
The reward: Five senses meditation to dive deeply into the present
3) Replacement habit for eating between communal meal times
The cue: It it not a communal meal time, but I observe a craving to eat
The response: I put on upbeat music and sing along and/or dance
The reward: I enjoy a natural boost in my mood
Three may be too many habits at once, but habits 1 and 2 are essential. They condition the success of everything else, I believe. This is a lab, i.e. experimental process. If my rewards are consistently failing to replace the expected former reward, then I will reflect on other routine/reward combos to try.
Guidelines for keeping it simple in the areas of:
Tracking practice - when possible, make a quick note that the new habit has been practiced and perhaps a note about efficacy
This thread - update once daily at most
A remaining risk of overthought is the routine/reward (wanting to try different things/doubting/being uncommitted). I will have work on this if it does indeed become a problem.