Break a Neurotic Habit

From Men's Health, June, 2010:

Break a neurotic habit, a guide from psychologist James Claiborn, Ph.D., author of The Habit Change Workbook

Pinpoint the problem
Identify when the habit occurs (at work, driving, reading) and what might trigger it -- you examine your fingernails before picking at them, for example. That way you'll be more aware of when it will come on, and be prepared to stop it.

Develop a counterattack
"Find something you can do anytime, anywhere, that's directly at odds with your bad habit," says Claiborn. "If you pick your nails, say, then clench your fists." Do this at the first sign of your trigger, and hold the action until the urge fades.

Accept lapses
Combat your habit diligently, and you'll slowly see the intensity and duration of your urges diminish, says Claiborn. But your habit may return. If stress finds you returning to your old ways, don't give up. Backtrack to step one.

So, to that end here is how I have done this in my life:

Pinpoint the problem: Obsessively refreshing Yahoo inbox, thinking that this will magically make those emails start appearing again. This usually begins at about 7:30am, when you were habituated to begin expecting them, and continues unabated throughout the day even though you know exactly what the result is going to be, and even though those emails that get you excited about for a second turn out to be from not-him.

Develop a counterattack: Periodically throughout the day, stand up from desk. Walk over to flat files on other side of office. Open a drawer. Wrap the index finger of your left hand around the drawer frame. With your right hand, slam the drawer on left index finger. Repeat until a sound like breaking pretzels is heard. Resume work.

Accept lapses: If urge to hit "refresh" button hits again, stand up, go back over to flat files. Repeat with middle finger of left hand until pretzel sound, etc., etc., etc. Remember, you still have eight more fingers. By the time you get to your right hand pinky, you should be all cured.