3. Set Painful Consequences

Your brain avoids pain more than it seeks pleasure.

Use that.

• Tell your friends you’ll pay them $100 if you skip your habit.
• Announce your 30-day commitment publicly.
• Make quitting cost you something.

Accountability isn’t about pressure—it’s about leverage.

When the stakes are high, your brain will find a way.

Because comfort is only tempting when there’s no cost to failure.