A simple substitute might change a habit.
Instead of a snack, brush your teeth.
Instead of a nap, go for a walk.
Instead of a nasty tweet or cutting remark, write it down in a private notebook.
Instead of the elevator, take the stairs.
Instead of doomscrolling, send someone a nice note.
Instead of an angry email, make a phone call.
Instead of a purchase seeking joy, consider a donation…