Rebecca Skloot in Oprah Magazine: Why Is It So Damn Hard to Change?:

…instead of waking up New Year’s morning and saying, “I’m going to do X now,” then berating yourself a month later when that resolution didn’t work, remember: You’re doing nothing less than rewiring your brain. Approach change as if you’re learning a new language or a new instrument. Obviously, you’re not going to be fluent or play symphonies instantly; you’ll need constant focus and practice. Overcoming an unhealthy habit involves changing the behaviors associated with it and managing stress, because stressing about change (or anything else) will knock you off the wagon faster than you realize. Above all, get that dopamine system going: Find rewards–make them instant, and don’t be stingy. Your brain needs them. And I promise (well, Volkow, Schlund, Wexler, and Fleshner promise) it gets easier. That’s not a bunch of self-help nonsense. It’s biology.