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Most of us are running on autopilot most of the time.
Not because we're lazy or unaware — but because that's how the brain works. It builds patterns to save energy, and then quietly runs them in the background for the rest of your life.
Noticing comes first
You can't change what you can't see. Before you try to fix a habit, spend a week simply watching it — when it fires, what sets it off, how it feels.
The first step isn't changing your patterns. It's just noticing them.