Good write-up, definitely stuff that applies to everyone. Even if you're already familiar with it, a refresher might be helpful.

A couple quotes stood out to me:

> you need only to moderate the intensity and frequency of pleasant stimuli to ensure that the opponent processes do not build up

This is an essential skill for any long term self-medicating person to acquire. The dosages of the mind altering substances I regularly take to stave off the darkest depths of depression have not increased in years.

> exposing oneself to the forbidden fruit without partaking can often be more effective in extinguishing addictions than merely abstaining or avoiding the addictive stimulus

This is also a valuable tool, and indeed can make you feel like you're rewiring your brain. It is very much intertwined with delayed gratification. How long can you go without, even though you don't have to? Can you make yourself fully indifferent?

An issue I don't think was dealt with here is how to break out of a cycle once you've learned to make it sustainable. I've gotten really good at treading water, but a lot worse at challenging myself when it's not required. I'm hoping it's just the craziness of 2020. I'm fearing it's a more lasting change-- I've become more pessimistic about the future of the human race in general, so my efforts don't seem to matter as much.