To achieve your goals, avoid using willpower. In fact, use negative willpower. Use your opponent's force against him.

[Stephen Christopher 1]

I've really started to apply this to my work projects. My latest example is that I have to write a review on 45 different bars in NYC. That appeared insurmountable. But I first created a sheet with all the names and the formats needed. Micro-task 1 done. Next I located every bar's website and added the link to the sheet. Next I broke each review writing session to 3 bars at a time. it took 15 sessions, and I finally completed it. The task was completed much more easily by having it set to micro tasks.

[Alida Spies]

This makes a lot of sense. I don't know how this method will help with an addiction. I used to bite my nails from a very early age (probably when I started growing teeth). I copied my mother. As I grew older and started wearing jewelry, I grew embarrassed when somebody wanted to see my rings and I had to display my mauled nails. I applied various products that tasted bad and allegedly prevented nail biting. It is something one does (or at least I did) subconsciously and I only tasted anything after the nail was off. I eventually decided to start knitting, something I didn't enjoy and couldn't do well. It was impossible to bite my nails while I knitting, and I loved the beautiful article I was creating. It took me about 2 months to complete it and by then I had a beautiful set of nails. I pampered them and I didn't bite them again. Not biting one nail will result in one long nail but won't improve the appearance of one's hands. There is no reward in that.

I've created many micro-habits around not smoking but it hasn't led to a new permanent habit. There is no reward in those either, i.e. I don't experience any of the benefits supposedly attached to kicking the habit. I say supposedly because even after not smoking for a month, I don't experience benefits like improved taste and smell. Some problems are exacerbated, e.g., sinus, and postnasal drip resulting in coughing. My motivation to stop smoking is to improve my lung capacity and get rid of the asthma that I developed when I couldn't keep up physical exercise any longer. Even after not smoking for a month, that didn't improve either. I will find a plan that works for me and I will implement it.