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Inc - Dec Regimen
You first choose 2 durations: the Hold On Duration, where you refrain from practicing
the habit you want to get rid of, and the Relapse Duration, where you're allowed to do
the bad thing.
Example: No chocolate for 1 day (Hold On Duration = 1 day), then 6 days free eating
(Relapse Duration = 6 days).
Don't make the Hold On Duration too long or the Relapse duration too short at first.
Practice alternatively Hold On and Relapse for the durations you've chosen. Don't
change the durations and don't skip days! The important point is to get a regularity.
If you fail once, start over with a Hold On period of the chosen Hold On Duration. And
don't fail twice!
Once you're comfortable with the rhythm, increase the Hold On Duration by 1 day.
This is an Inc Step.
In our example, after about 3 weeks, you decide that you'll leave the chocolate alone
for 2 days every cycle. That's 2 days without chocolate, then 6 days free eating, then
2 days no chocolate again, etc..
You're not allowed to ever reduce the Hold On Duration! So don't increase it too fast.
Take the time to get accustomed to the new rhythm every time. Once more: the important
thing is to get a regularity.
When you've increased the Hold On Duration several times, decrease the Relapse Duration
by 1 day. This is a Dec step.
Just like the Hold On Duration never ever decreases, the Relapse Duration must not get
longer again! There's no turning back, so be careful.
Depending on the kind of habit you want to control, you'll find that a 3 or 4 days
Relapse Duration is quite good: it is enough time to have a bit too much of the bad
pleasure and go to the next Hold On period with full motivation and no frustration.
So, you're starting today - what are your Inc-Dec Durations?