UPDATED: Includes the best habit tracking apps of 2017.
Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too
When I decided to start exercising consistently 10 years ago, this is what actually happened:
Like most people who try to change and fail, I assumed that I was the problem.
Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This "stupid idea" wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day).
I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as "the way to change" in countless books and blogs.
My suspicions were correct.
Is There A Scientific Explanation For This?
As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong.
You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as "getting motivated," New Year's Resolutions, or even "just doing it." In fact, you need to stop using those strategies if they aren't giving you great results.
Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change.
What's A Mini Habit?
A mini habit is a very small positive behavior that you force yourself to do every day; its "too small to fail" nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward.
The barrier to the first step is so low that even depressed or "stuck" people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you!
Aim For The First Step
They say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress.
The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon.
I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower.
The Mini Habits system works because it's how our brains are designed to change.
Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc.
Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.
The selections contained in this volume have been drawn from a variety of technical areas and are organized into six main parts. The first part emphasizes the importance of technology and procedure in the history of the field, and in the second part attention is given to guidelines for practice with individuals and families that may be employed with a wide variety of problems and patrons in many service settings. The next part, on interviewing guidelines and style, includes an interview guide for behavioral counseling and a general discussion of types of bias and therapist influence in behavioral assessment. Part four is concerned with observation, recording, and monitoring; and part five, on schedules and checklists, includes a variety of schedules and rating forms, including a therapist schedule for rating family verbal behavior. The last part, on instrumentation in behavior therapy, contains a chapter that is a major, comprehensive description and review of electromechanical devices applicable to behavior modification.
Because the book covers procedural details, it serves not only as a sourcebook but as a volume every practicing behavior modifier, as well as researchers in behavior therapy and modification will find useful. Social workers, teachers, clinical psychologists, psychiatrists, pastoral counselors, and their students will appreciate this manual covering technical information required for effective practice.
Rex Forehand, Ph.D. and Nicholas Long Ph.D. have helped thousands of parents achieve discipline using positive reinforcement, without yelling or harming the child's self-esteem. Their clinically proven, five-week program gives you the tools you need to successfully manage your child’s behavior, giving specific factors that cause or contribute to disruptive behavior; ways to develop a more positive atmosphere in your family and home; and strategies for managing specific behavior problems.
The completely revised and updated edition includes: new information, based on research, about child temperament; new chapter on the hot topic of play as a means of strengthening parent-child relationship; new section on collaborative disciplining with preschool teachers; expanded section about depression and stress linked to parenting; new research findings about ADHD and its treatment.
Understanding Your Strong-Willed Child's Behavior; Strong-Willed Behavior and How It All Begins; Why Is My Child Becoming Even More Strong-Willed?; It Takes More than Just Good Parenting; Does My Child Have ADHD?; Addressing Strong-Willed Behavior: A Five-Week Program; Does My Child’s Behavior Really Need to Change?; Week 1: Attending; Week 2: Rewarding; Week 3: Ignoring; Week 4: Giving Directions; Week 5: Using Time-Outs; Integrating Your Parenting Skills; Creating a Positive Climate for Behavior Change; Creating a More Positive Home; Improving Your Communication Skills; Developing More Patience; Building Positive Self-Esteem; Helping Your Child Solve Problems with Peers; Solving Some Common Behavior Problems: Additional Recommendations; Specific Problem Behaviors
Do you ever find that you are not the patient, compassionate problem solver you believe yourself to be? Are you surprised at how irritated or flustered the normally unflappable you becomes in the presence of a specific colleague at work? Have you ever felt your temper accelerate from zero to sixty when another driver cuts you off in traffic?
Our reactions don’t occur in a vacuum. They are usually the result of unappreciated triggers in our environment—the people and situations that lure us into behaving in a manner diametrically opposed to the colleague, partner, parent, or friend we imagine ourselves to be. These triggers are constant and relentless and omnipresent. So often the environment seems to be outside our control. Even if that is true, as Goldsmith points out, we have a choice in how we respond.
In Triggers, his most powerful and insightful book yet, Goldsmith shows how we can overcome the trigger points in our lives, and enact meaningful and lasting change. Goldsmith offers a simple “magic bullet” solution in the form of daily self-monitoring, hinging around what he calls “active” questions. These are questions that measure our effort, not our results. There’s a difference between achieving and trying; we can’t always achieve a desired result, but anyone can try. In the course of Triggers, Goldsmith details the six “engaging questions” that can help us take responsibility for our efforts to improve and help us recognize when we fall short.
Filled with revealing and illuminating stories from his work with some of the most successful chief executives and power brokers in the business world, Goldsmith offers a personal playbook on how to achieve change in our lives, make it stick, and become the person we want to be.
How many times have you thought about starting a diet or quitting smoking without doing anything about it? Or lapsed back into bad habits after hitting a rough spot on the road to recovery?
To uncover the secret to successful personal change, three acclaimed psychologists studied more than 1,000 people who were able to positively and permanently alter their lives without psychotherapy. They discovered that change does not depend on luck or willpower. It is a process that can be successfully managed by anyone who understands how it works. Once you determine which stage of change you’re in, you can:
The National Cancer Institute Found this program more than twice as effective as standard programs in helping smokers quit for 18 months.
-A new text design with more illustrations, photos, and tables.
-In the Media, Spotlight on Research, and Applying the Research boxes that highlight recent applications of learning principles in psychology, education, sports, and the workplace.
-Discussions of recent developments in the growing field of neuroscience.
- Coverage of various theoretical perspectives to the study of learning—behavioral, cognitive, and physiological.
- Expanded coverage of emerging topics such as the behavioral economics of addictions, disordered gambling, and impulsivity.
-New examples, references, and research studies to ensure students are introduced to the latest developments in the field.
- A website at www.routledge.com/9781138689947 where instructors will find a test bank, Powerpoint slides, and Internet links. Students will find practice questions, definitions of key terms, chapter outlines, and Internet sources for additional information.
“I found [The Craving Mind] to be one of the best things I’ve read . . . on addiction.”—Ezra Klein, New York Times.
“Accessible and enjoyable. The Craving Mind brilliantly combines the latest science with universal real-life experiences—from falling in love to spending too much time with our phones.”—Arianna Huffington
We are all vulnerable to addiction. Whether it’s a compulsion to constantly check social media, binge eating, smoking, excessive drinking, or any other behaviors, we may find ourselves uncontrollably repeating. Why are bad habits so hard to overcome? Is there a key to conquering the cravings we know are unhealthy for us?
This book provides groundbreaking answers to the most important questions about addiction. Dr. Judson Brewer, a psychiatrist and neuroscientist who has studied the science of addictions for twenty years, reveals how we can tap into the very processes that encourage addictive behaviors in order to step out of them. He describes the mechanisms of habit and addiction formation, then explains how the practice of mindfulness can interrupt these habits. Weaving together patient stories, his own experience with mindfulness practice, and current scientific findings from his own lab and others, Dr. Brewer offers a path for moving beyond our cravings, reducing stress, and ultimately living a fuller life.
The market-leading book Applied Behavior Analysis for Teachers gives you what you need to understand to use the principles and practices of applied behavior analysis in the classroom. The content is presented clearly, in a friendly, accessible–even fun–manner. The ninth edition uses classroom-based examples and practices firmly grounded in research. Content is presented in the order of decision-making by a teacher who has a student exhibiting challenging behavior in class or a student who needs to execute a behavior-change project. The text covers identifying target behavior, collecting and graphing data, functional assessment, experimental design, arranging antecedents and consequences, and generalizing behavior change. The importance of ethical considerations in using applied behavior analysis in the classroom is now presented at the beginning of the book to highlight the importance of applying principles and practices responsibly.
Learning Theory and Behaviour Modification introduces the work of major figures, such as Pavlov and Skinner, which has strongly influenced theories in educational and clinical psychology, and formed the basis of the techniques known as ‘behaviour modification’. As well as giving examples of these techniques the author relates new ideas about the scope and limits of behaviour modification to recent changes in the views of learning theorists. How much can experiments on animals tell us about human psychology?
We are consuming resources and polluting our environment at a rate that is outstripping our planet's ability to support us. To create a sustainable future, we must not only change our own actions, we must educate and encourage those around us to change theirs. If one individual recycles his plastic containers, the impact is minimal. But if an entire community recycles, enormous amounts of resources are saved.
How then do we go about transforming people's good intentions into action? Fostering Sustainable Behavior explains how the field of community-based social marketing has emerged as an effective tool for encouraging positive social change. This completely revised and updated third edition contains a wealth of new research, behavior change tools, and case studies. Learn how to:
The strategies introduced in this ground-breaking manual are an invaluable resource for anyone interested in promoting sustainable behavior, including environmental conservation, recycling and waste reduction, water and energyefficiency and alternative transportation.
"[This book provides] the practicing behavior analyst [with] a well-grounded tool in completing the process from analysis to treatment. I highly recommend the book for all practicing behavior analysts as well as for graduate students entering the field."
Michael F. Dorsey, Ph.D., BCBA
Professor of Program in Applied Behavior Analysis, Endicott College
"...one of the most detailed, practical, and useful textbooks geared for behavioral graduate students who are also concurrent practitioners....I learned a lot in one semester with the use of this textbook."
Doctoral Student, Pediatric School Psychology, East Carolina University
"Ever since I began assigning Functional Behavioral Assessment, Diagnosis, and Treatment for my courses on behavioral assessment, I have had no complaints (from students) about giving out too many pages to read each week. In fact, I have only had positive comments about how the material in this book really helps them to apply what they are learning in class to their work with clients. Now I recommend this text to faculty I supervise for their courses on functional assessment and treatment planning!"
Jose A. Martinez-Diaz, PhD, BCBA-D
Professor and Associate Dean, Graduate School of Behavior Analysis
Florida Institute of Technology & CEO, ABA Technologies, Inc.
Now in its second edition, this popular text provides a comprehensive approach to functional behavioral assessment, a function-based diagnostic classification system of the target problem, and functional behavioral treatment. This new edition also provides a wealth of new case studies, some drawn from the authors' own clinical experiences, in addition to a greater analysis of the role of establishing operations (EO) and abolishing operations (AO).
An ideal textbook for courses in Applied Behavioral Analysis (ABA), this book helps students cultivate an in-depth understanding of assessing, diagnosing, and treating problem behaviors in a functional perspective.
"We often think of behaviour management in terms of dealing with challenging behaviour, but Dr Rogers begins by looking at classroom organisation and whole-class strategies. Alongside the theory, he provides examples that create a much deeper understanding of exactly what works and what doesn’t." - Special magazine
BILL ROGERS IN THE UK!
Dr Bill Rogers will be lecturing in the UK and for schools, authorities and universities this autumn 2017, mid-September to mid-December. For details of events, or to book Bill in to do training for your organization, please contact Lora Rogers at email@example.com See his website for further information http://www.billrogers.com.au
The aim of the book is to enable the reader to develop a structured approach to emotional and behavioural problems by drawing on one or more of the above perspectives.
The section on health research and behavior change will cover interventions like diet and fitness, mental health, smoking cessation, and diabetes management. Topics also include financial and security research, and behavior change in relation to financial and other forms of sensitive information (passwords, phishing, and financial transactions). The last section will highlight the challenges and opportunities afforded by the increasing use of mobile technology with respect to the design of programs and apps aimed at facilitating behavior change and the role of social media.
The first of the thematic volumes covers Adult Clinical Applications. Adults are the most common population encountered by researchers, clinicians, and students, and therefore more than 150 entries were needed to cover all necessary methods. The second volume covers Child Clinical Applications in 140 entries. One especially useful aspect of this volume will be the complications sections, addressing "what can go wrong" in working with children. This is an area often overlooked in journal articles on the subject. Volume III, Educational Applications, addresses a range of strategies and principles of applied behavior analysis, positive behavior support, and behavior modification and therapy. These entries focus on classroom and school contexts in which the instructional and behavioral interactions between teachers and their learners are emphasized.
Unique, Easy-to-Follow Format
Each of the volumes′ entries address a full range of mental health conditions and their respective treatments, with the aim of providing systematic and scientific evaluation of clinical interventions in a fashion which will lend itself to the particular style of treatment common to behavior modification.
Major entries for specific strategies follow a similar format:
1. Description of the Strategy
2. Research Basis
3. Relevant Target Populations and Exceptions
5. Case Illustration
6. Suggested Readings
7. Key Words
Biographical sketches include the following:
1. Birthplace and Date
2. Early Influences
3. Education History
4. Professional Models
5. Major Contributions to the Field
6. Current Work and Views
7. Future Plans
This encyclopedia was designed to enhance the resources available to students, scholars, practitioners, and other interested social science readers. The use of in-text citations, jargon, and descriptions of research designs and statistics has been minimized, making this an accessible, comprehensive resource for students and scholars alike. Academic and research librarians in the social sciences, health, and medicine will all find this an invaluable addition to their collections.
Volume I: Adult Clinical Applications
Michel Hersen & Johan Rosqvist
Volume II: Child Clinical Applications
Alan M. Gross & Ronald S. Drabman
University of Mississippi
Volume III: Educational Applications
George Sugai & Robert Horner
University of Oregon
Thomas M. Achenbach, Ph.D.
Department of Psychiatry, University of Vermont
Stewart W. Agras, M.D.
Department of Psychiatry & Behavioral Science, Stanford University School of Medicine
David H. Barlow, Ph.D., ABPP
Center of Anxiety and Related Disorders, Boston University
Alan S. Bellack, Ph.D., ABPP
Department of Psychiatry, University of Maryland School of Medicine
Edward B. Blanchard, Ph.D.
Department of Psychology, University of Albany, SUNY
James E. Carr, Ph.D.
Department of Psychology, Western Michigan University
Anthony J. Cuvo, Ph.D.
Rehabilitation Institute, Southern Illinois University
Gerald C. Davison, Ph.D.
Department of Psychology, University of Southern California
Eric F. Dubow, Ph.D.
Psychology Department, Bowling Green State University
Rex L. Forehand, Ph.D.
Psychology Department, University of Vermont
Arnold A. Lazarus, Ph.D., ABPP
Center for Multimodal Psychological Services
Robert P. Liberman, M.D.
Department of Psychiatry, West Louisiana VA Medical Center
Scott O. Lilienfeld, Ph.D.
Department of Psychology, Emory University
Marsha M. Linehan, Ph.D., ABPP
Department of Psychology, University of Washington
Nathaniel McConaghy, DSc, M.D.
School of Psychiatry, University of N.S.W, Australia
Rosemery O. Nelson-Gray, Ph.D.
Department of Psychology, University of North Carolina, Greensboro
Lars-Göran Öst, Ph.D.
Department of Psychology, Stockholms Universitet, Sweden
Alan D. Poling, Ph.D.
Department of Psychology, Western Michigan University
Wendy K. Silverman, Ph.D.
Department of Psychology, Florida International University
Gail Steketee, Ph.D.
School of Social Work, Boston University
Douglas W. Woods, Ph.D.
Department of Psychology, University of Wisconsin, Milwaukee
Human optimization thought leader Aubrey Marcus’s personal and professional mission rests on a single question: How can we get the most out of our body and mind on a daily basis?
Marcus answers that question in Own the Day, Own Your Life an empowering handbook that guides readers to optimize every moment of the day, from waking in the morning, through work and play, until bedtime each night. With small, actionable changes implemented throughout the course of one day, we can feel better, perform more efficiently, and live happier. And these daily habits turn into weekly routines, ultimately becoming part of lifelong healthy choices.
From workouts and diet to inbox triage, mindfulness, shower temperature, and sex, this ground-breaking manual provides simple strategies for each element of your day. Drawing from the latest studies and traditional practices from around the world, Own the Day, Own Your Life delivers an optimization philosophy, including cutting-edge life-hacking tips, nutritional expertise, brain upgrades, and fitness regiments.
Own the Day, Own Your Life is a must-have "choose-your-own-adventure" guide for the everyman and everywoman—packed with pragmatic and effective strategies that empower you to enjoy your life, take charge of your health, and own the day.