To help make the costs of not changing your negative behavior persuasive in your mind, you must do the following:
Make a list of the benefits you gain by not changing. Be honest. What immediate satisfaction do you get from procrastinating, lighting up a cigarette, eating a candy bar, etc.
Make a list of all the costs to not changing. How will it effect your health, your relationships, self-image, your life 1 year from now, 5 years from now, 10 or 20 years from now. How will you feel?
Make a list of all the benefits to making that change right now. How will it effect your health, relationships, self-image and your life 1 year from now, 5, 10 and 20 years from now. How will you feel?
DO THIS EXERCISE RIGHT NOW TO GAIN THE POWER TO REACH YOUR GOALS!
The benefits to changing your behavior and the costs of not changing your behavior should severely outweigh the benefits you get by giving in to your unhealthy habit. If you continue to think of these long-term costs on a regular basis, you will begin to associate more disgust than satisfaction to your negative habit until anything representing this habit makes you sick just thinking about it. This is the power you can use to change your life and behavior.