Do Not Cut Down - Eliminate!

Cutting down by decreasing the frequency of doing the bad habit, is mistaken to be a positive step to quit.

Cutting down might have positive effects on health, productivity and happiness but it keeps the craving inside alive and is detrimental to successfully breaking bad habits in the long-term. You will have to use your willpower to resist the urge to do your bad habits during periods of self-imposed abstinence. This makes you believe that your bad habit is precious and has to be savoured. You will still have the desire to do your bad habits when you cut down, but now your self-imposed abstinence makes the desire stronger, which in turn makes the bad habits more enjoyable when you do it after abstinence.

This enjoyment is not you enjoying the bad habit itself but the end of wanting and needing to do your bad habit. The longer the period of abstinence, the greater the sense of relief and pleasure you get when you do your bad habits.

It is a fallacy to think that the less you do your bad habit, the lesser you will want to do it in the future. In fact, the opposite is true. The less you do your bad habits, the more you will want to do it. Cutting down is the worst form of torture you can put yourself through. Never think you are making progress by cutting down. You are only making the problem worse. Break your bad habits forever and take your life back.

Source: https://ofpad.com/how-to-break-bad-habits-addictions