Punch line................................

     Here's the punch line:  You can break a habit, but you're unlikely to forget it.  Once the mental grooves of habit have been carved into your brain, they are nearly impossible to remove entirely—even if they go unused for quite a while.  And that means that simply resisting temptation is an ineffective strategy.  It is hard to maintain a Zen attitude in a life filled with interruptions.  It takes too much energy.  In the short-run, you can choose to overpower temptation.  In the long-run, we become a product of the environment that we live in.  To put it bluntly, I have never seen someone consistently stick to positive habits in a negative environment.

-James Clear,  Atomic Habits