Break a bad habit

Help me break a habit.

The habit: [e.g. scrolling in bed, snacking at night, nail biting]
When it usually happens: [times, places, moods]
What I get out of it: [e.g. a break, comfort, boredom relief]
Why I want to stop: [one line]
What I've tried: [anything that worked a bit, or didn't]

Ask me up to 3 questions to find my real triggers. Wait for my answers.

Then give me:
1. My top 3 triggers, in plain words.
2. A swap for each trigger that gives me the same benefit.
3. One change to my surroundings that makes the habit harder.
4. What to do in the first 5 minutes after a slip, so one slip doesn't undo the week.
5. A simple 2-week tracker.

Kind, practical, no lectures. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.