If it feels good, don’t do it. Choose the most physically painful / uncomfortable alternative for any action. If your choice is to read a book or walk twelve miles with weights then start walking. If it tastes good - don’t eat it. If it smells good, don’t say hello. If it sounds good - change the channel. Pleasure equals danger and or waste ninety eight percent of the time. Don’t choose the pleasurable for yourself. Let pleasure follow from your hard choices as relief. To choose pleasure is to short circuit pleasure itself. You don’t choose it - it chooses you.