At the risk of running afoul of HN zeitgeist, I'll steal the advice, "treat yourself like someone you're trying to help." Bargain with yourself and figure out the biggest step you're willing to take in the right direction, no matter how meager. Substitute to break the pattern, or look for ways to interrupt the feedback loop. Or find ways to make it farther from reach to do the things you want not to do. Or use combinations.