Everyone has his faults which he continually repeats: neither fear nor shame can cure them.

The habits that cause you the most trouble are usually ones you have already been punished for, repeatedly, without effect. Shame does not remove a pattern; it adds a layer of misery on top and makes the whole thing harder to look at directly. Being frightened of yourself has never yet changed anybody’s behaviour.

If something keeps recurring, change the conditions rather than intensifying the self-criticism. Remove the trigger, add a step, tell somebody who is allowed to interrupt you. Design tends to work where willpower and disgust have already failed.