>>837Honestly punishments can have nasty and sometimes unintended consequences. It could leave you feeling discouraged or make you feel like a failure. Punishment does not direct us to a better alternative, it only suppresses behaviour temporarily. In my opinion rewards are more effective in the long run.
If however you're going to do this anyway, here are some pointers.
If for example you are reaching for a sweet, don't punish yourself after you've had a bunch, punish yourself before you even eat the sweet and then double wham that bitch by rewarding yourself for choosing a better and healthier alternative snack. So punish for negative and straight away reward for changing it into a positive.
Catch it early in the behaviour chain. Pretty much the above, punish before you do the negative.
Variety. Use many different forms of punishment, not necessarily shocking yourself, it shouldn't be a penalty, it should be anything that decreases the behaviour, preferably nothing like shocking yourself. Use a wide range of mild punishments so it doesn't lose its impact. Putting yourself in time out is one example of mild punishment, so skip your favourite show or something.
Punishment should be immediate, calm and contingent. It should also, most importantly be consistent, make sure you remind yourself so you don't end up forgetting and only catch yourself breaking rarely.