自控力
by meditating, sleeping, excercising, and eating a diet.
too much blame will destroy the self-confidence, hence make a hopless cycle.
more consistency with the future self brings better willing power
predicting future success licenses self-indulgence today. but prediting the possibile bad factors better prepares for them hence gives willing power detaily, pessimism is defensive. and better if imagining in details
when the temptation comes, try to stay calm (do not follow the temptation) and not to push them away. Breathe and feel the temptation feels like on your body, like "what do hungry feels like on the body?" Just wait calmfully and breathe, surf the urge and wait for them to pass and then deminish. Try to learn wait and breathe.