At Scott Humphrey's recommendation, I've just read James Clear's best-selling book Atomic Habits. I found illuminating the concept that the lag between effort and results discourages good habits, so I've set up an immediate reward system for fulfilling my New Year's resolution, and I'm tracking it. $3 a day if I keep it; $5 penalty if I don't.  

The mere act of tracking a behavior can spark the urge to change it.

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