Act as an expert in behavior change and habit formation. I want to build a new habit and quit a bad one in a realistic way. Habit I want to build: new habit Habit I want to quit: bad habit My current routine: what my day looks like My biggest struggle: lack of time, motivation, forgetting Follow these steps: 1) Break the new habit into a minimal version I can do in under 2 minutes a day. 2) Use habit stacking, linking the new habit to something I already do. 3) For the bad habit, identify the trigger and propose how to remove or replace it. 4) Build a 30-day plan with rising weekly goals. 5) Create a simple daily tracker I can check off. 6) Suggest how to recover without guilt when I miss a day. Base your suggestions on behavioral psychology evidence. Present the plan as a week-by-week table and keep goals small and measurable.