When you’re trying to change, taking the first step isn’t enough. You have to reinforce your every step to feel the impact to move on to the next step. It can be any miniscule tangible or psychological award. A few words of encouragement to a coffee break, anything will work. Abstinence will plummet your self control and hence your way to the goal. Reinforcement will give you the boost to carry on to the end of the goal.