Like we said, you have to really want these changes in your life, otherwise they'll never stick. You can pretend to be better in one way or another for a little while, but it will catch up to you if you don't mean it. Make changes that you want for yourself, rather than changes that someone else is forcing on you. This is the only way to really change. Don't think that changing who you are will make your life instantly better and that everything will be perfect. That's not how life works. And changing won't be easier, either. If you go in with reasonable expectations, you'll have a much easier time sticking through the challenges. Recognize the things that make you do things you don't like or that you want to change. Do you eat when you're stressed? Lash out at loved ones when you're angry? Find your triggers so that you can find better ways to deal with them. Erect barriers to keep you from doing the things that you don't like. If you want to spend less time on the internet, get a plan that allows slower or less traffic, or only allow internet on your phone but not your computer. Basic barriers will keep you from automatically falling on old habits, as they'll ensure that doing the wrong thing would be a conscious effort, rather than an accident. Find something else to do instead of the thing you're trying to stop. The activities listed in the first section can work, but you can also employ smaller tricks. If you tend to get angry a lot, try singing a song inside your head. This works even better if it's a song that makes you laugh. Give yourself rewards to further motivate you. Keep these small, just enough to trigger positive feelings. You don't want to be dependent on the rewards, just let them make you feel good about all the work you're putting in. Be patient! Change takes time. It won't happen overnight and if you expect it to, you'll be very disappointed in yourself. Wait, just keep trying, and you'll get there eventually!

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Write a summary of the previous text in Chinese:
有改变的欲望。 有现实的期望。 了解你的爆点。 设置障碍。 找到替代品。 奖励自己。 给自己点时间。