. . . How about this: every week, you make a goal of one small new thing to try to do, or to try not to do. If you accomplish it that week, then you stop. You don't try to do something else. You just say "Good job, Kakyoin," and you let yourself be done.

If you don't accomplish it, then it rolls over to the next week, no penalties. The important thing is that after one you stop, though.