I start my day by acknowledging the desire to change this particular area and asking God for the grace to improve.
Twice in the day I spend a little time reviewing progress so far:
I give thanks to God for all the good that I have received.
Then I consider whether I have failed in this specific behaviour so far today and if so, how many times. I jot this down.
I keep the record of my lapses for a week to see if, with effort and God's grace, I can slowly get out of the habit and live a life more pleasing to myself and God.
To keep this area before my mind, Ignatius suggest that I make a sign to myself each time I fall into the offending behaviour.
At the end of the day---
I stop and quietly sit with my loving God.
I consider all the good that has happened in the day: everything I have done that I'm proud of.
Then I give thanks for all this good.
I then ask for God's grace to see what I might have done wrong, my sins and faults.
I consider too how I might have hurt others unintentionally.
I become aware of my moods and feelings. Overall how would I describe my day.
I then go over my day: all my thoughts, words and actions.
What are the good things that have brought me joy, consolation and a sense of being alive?
What has disheartened me, made me uneasy, unhappy, bad tempered and dispiritied?
I ask God's pardon for my faults, for hurting others, for not using my own time and gifts wisely.
I give thanks for using my gifts well, for loving others, for all that brings me joy and consolation.
Looking back on the day; are there good things I need to repeat and other things I need to avoid?
I ask God's help to live a more fruitful and joyful life.
I finish my examen prayer by speaking to God in my own words or using a formal prayer such as the Lord's Prayer. http://www.beunos.com/prayerexamen.htm