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Plus One Regimen
Start with a 0. Today, you may do everything you want :-)
Then increase it by 1. That's 1 Good Day, without practicing the habit you want to control.
One day's not difficult! And then you may do it again for a day.
Increase by 1 again. That's 2 Good Days now! And still a bad day allowed after them.
Increase each time by 1 day. 1 Good Day, 2 Good Days, 3 Good Days to hold on - you'll see
that the difficulty increases slower than the results!
Don't give up! Plus One each time!