Want to quit? Then inventory every infraction. Timestamp them into a spreadsheet. Explain to yourself why you gave in and take notes. Run SUM formulas to tally the total number of infractions per month. Never miss a beat. Make a habit out of charting your habit. Keep track of your addiction. Determine whether or not your habit is good or bad, frequent or infrequent – and monitor the change.

If your addiction is staring at you in the face all the time, one of two things will happen: you will get tired of the spreadsheet, or you will give in less frequently. Before long, you may even find yourself addiction free.