“You’re allowed to vegetate in front of the TV, but first you need to put your running shoes on and walk outside — you can walk back in without running if you don’t want to, but at least suit up to go running and walk outside. You’re allowed to surf the net, but first you’ll write just a single sentence for your writing project.   Sometimes the good behavior takes hold and puts an end to the undesirable behavior, but even if not, you’re getting a slight dose of goodness before doing the bad thing. This starts conditioning yourself to take the right action before the wrong one, making it hopefully easier to crowd it out in the future.”

Sebastian Marshall, PROGRESSION
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