" The very heart of his system was his finding that effort was the one big deterrent to either breaking a bad habit or learning a new one. Making an effort to refrain from the habit actually reinforced the habit, he found. His experiments proved that the best way to break a habit is to form a clear mental image of the desired end result, and to practice without effort toward reaching that goal. Dunlap found that either “positive practice” (refraining from the habit) or “negative practice” (performing the habit consciously and voluntarily) would have beneficial effect provided the desired end result was kept constantly in mind. "

― Maxwell Maltz , Psycho-Cybernetics, A New Way to Get More Living Out of Life