Also -one thing I forgot to mention: the plan should be written down and each guideline extremely clear. Clear enough that following it is a simple yes or no and could be objectively verified.

Figure that when you’re clarifying your intentions 24 hours in advance, you’re tapping into your ability to think in terms of your long-term well being (your future, including how you want to your actions to support your loved ones, etc). In the moment of dealing with the urge for the destructive behavior, it’s almost a different you: your primal or lizard brain is in control. It interprets the impending discomfort as true danger and it will rationalize, justify, wheedle, bargain etc in the moment to get the dopamine hit it thinks you need.

So it’s important that whatever plan you make in advance is so clear that there’s no possibility of blurring the lines in the moment.