On building a chain...............

"If you don't wish to be a hot-head, don't feed your habit.  Try as a first step to remain calm and count the days you haven't been angry.  I used to be angry every day, now every other day, then every third or fourth ... if you make it as far as 30 days, thank God!  For habit is first weakened and then obliterated.  When you can say 'I didn't lose my temper today, or the next day, or for three or four months, but kept my cool under provocation,' you will know you are in better health."

-Epictutus, Discourses

as lifted from this day's entry in Ryan Holiday's The Daily Stoic