The topic of this episode, titled "Quit bad habits & replace them with good ones," offers advice on how to break bad habits. The author, Samer Chidiac, uses a relatable example of quitting smoking to illustrate his point that simply stopping a habit without replacing it with a substitute can be more challenging. He then provides three key steps for successful habit change: setting achievable goals, avoiding a void by replacing the bad habit with a positive alternative, and repeating these steps periodically. The overarching theme of the article is to encourage readers to make small, achievable changes rather than attempting drastic measures. Chidiac emphasizes the importance of replacing a bad habit with a positive one, which can be a more effective strategy for long-term success. The author also reminds readers that time management is crucial and that they need to prioritize their actions to make progress on their habit-breaking goals.