Habit Master: Reprogram Your Life

Habit Master is a practical guide to the science of habits: how a cue, a routine and a reward become an automatic link, and how to use that to build the habits you want and take apart the ones you do not. You learn to design a habit (size, cue, friction, reward), track it, stack habits into routines, and break bad habits by removing cues and replacing what they give you.

It is honest about timing. The popular “21 days” figure is a myth. In the best-known study (Lally and colleagues, 2010), the median time for a daily habit to feel automatic was about 66 days, with a wide range from 18 to over 200. Many people feel a habit getting easier within about three weeks, and the plan here runs for 66 days and shows you what to do if yours needs longer.

What’s inside

• Habit Master (PDF guide, 63 pages): What a Habit Really Is; How Long It Really Takes; Choose and Define the Right Habit; Cues; Make It Easy; Rewards That Make It Stick; Track It; Habit Stacking; Understand a Bad Habit; Break It: Remove, Replace, Resist; Lapses, Relapse and Getting Back On; Your 66-Day Plan. Exercises in every chapter.
• Habit Master Tracker (PDF planner, 18 pages): habit design sheet, 66-day tracker, automaticity checks, weekly reviews, trigger log, bad-habit replacement plan, catches-and-slips grid, restart card and day-66 decision.

Instant download. PDF files, yours to keep.

Questions? Email info@coursemints.com.