Habits That StickThe Science of Changing Your Life (Without the Hype)
What the research really shows about habits, and simple steps you can keep after the first week of motivation fades.
41 pages A4 · phone edition 67 pages
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About this guide
Most habit plans fail not because of willpower, but because they ignore how habits actually work. This guide busts the 21-day myth, explains what the research shows, and turns it into simple steps you can keep after the first week of motivation fades.
More about this guide
It explains what a habit is, how long change really takes, why resolutions often fail, and how to use the fresh start effect. Then come the practical tools: starting smaller than you think, if-then plans, linking new habits to old ones, making good habits easy and bad ones hard, and why missing a day isn’t failure.
Five worked examples, habit myths checked, design sheets, a 12-week tracker and 50 tiny habits to choose from help you put it into practice, with ideas for building habits with family, friends and at work.
What’s inside
- What is a habit?
- How long does it really take?
- Why resolutions often fail
- The fresh start effect
- Start smaller than you think
- Plan when and where: if-then plans
- Link new habits to old ones
- Make good habits easy, and bad habits hard
- Make it enjoyable
- Missing a day isn’t failure
- Breaking unwanted habits
- Track it
- Five worked examples
- Habit myths, checked
- Your habit design sheets
- Your 12-week tracker
- 50 tiny habits to choose from
- From “doing” to “being”
- Habits with family, friends and at work
- A year of fresh starts
- Common obstacles, and what to try
- 12 weekly reviews
General information, not medical or clinical advice.
