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The Build-a-Habit Guide

A Research-Backed Program to Make Habits Stick

£22.50

Building a new habit takes experimentation, compassion, and creativity. This guided program puts research into step-by-step practice so you can develop the habit you’ve always wanted. Along the way, you’ll be guided through creating a habit plan and experimenting with what works through daily and weekly check-ins.

70 daily check-in and tracker entries for you to put your habit to practice
Expert guidance and structured activities for you to choose your habit, create your habit plan, and refine your plan
Tips and guidance from a behavioral scientist and expert therapists to accompany you on your habit formation journey

This notebook is filled with 144 pages of 75 gsm cream paper for a smooth & fluid writing experience.
Hard bound with a flat lay binding, this notebook is lighter than The Anti-Anxiety Notebook, but filled with the same high-quality, evidence-based content you know and trust.
(LxWxH): 8.5" x 5.5" x 0.38", 0.51 lb.

The Build-a-Habit Guide

WHO THIS HELPS

You've tried (and struggled) with building habits. You're tired (and overwhelmed) by all of the changes you want to make, but can’t seem to implement. Thankfully, there’s a body of research dedicated to figuring out how to make sustained behavior change. The Build-a-Habit Guide equips you with a proven plan for making new habits stick, now and into the future.

CONTRIBUTORS

Asaf Mazar, PhD is a behavioral scientist studying how people form desirable habits and break undesirable ones. His work seeks to understand how to spark behavior change in real-world settings. He received his PhD in social psychology from the University of Southern California, working with Dr. Wendy Wood, and is currently a postdoctoral research fellow at the University of Pennsylvania, working with Dr. Angela Duckworth. He enjoys playing piano and spending time with his family and their assortment of adorable furry creatures.

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalization programs. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

Axel Valle is a licensed clinical psychologist who provides individual psychotherapy to adolescents, and adults in both English and Spanish. He specializes in cognitive behavioral therapy (CBT) and other science-based treatments for anxiety disorders, phobias, obsessive-compulsive disorder (OCD), posttraumatic stress disorder (PTSD) and other trauma-related problems. In addition to his work at CPC, Dr. Valle is a Clinical Assistant Professor within the Department of Psychiatry and Behavioral Sciences at Stanford University, where he provides therapy in the mood & anxiety, OCD, and PTSD clinics. He earned his Psy.D in clinical psychology from The Wright Institute, in Berkeley. Prior to his doctoral training in the U.S., Dr. Valle earned an M.A. at Tel-Aviv University, in Israel where he specialized in crisis and trauma.

What makes The Build-a-Habit Guide different? We guide you, step-by-step, through every bump in the road so you're never going it alone.

Our defining principle: your first plan isn't going to be your final plan. Something that was really important for us was this understanding that there is no 'one-size-fits-all' system for building habits. To that end, we have a "Repeat and Refine" section that guides you through finding a system that works for you.

Asaf Mazar, Lead Behavioral Scientist

HOW IT WORKS

The habit forming program you’ll soon embark on includes a mix of education and daily practice. In order to ensure as much consistency as possible, it’s helpful to proactively choose a time and place for you to use The Build-a-Habit Guide to keep up your habit building progress.

When schedules get busy, it’s easy for inertia to get in the way of working towards your goals. This step will set you up for success as you get started with the program.

We introduce you to just how powerful habit building can be in setting you up for long-term well-being. In addition to that, we cover the fundamental principles that you’ll need to know in order to get the most out of the program. Then, you’ll choose a habit, create your first plan, and begin your habit building process.

In order to successfully cook a recipe, you’ll first need to understand what the ingredients are. This step will equip you with those “active ingredients” so you have the know-how, agency, and flexibility to build your habit over time.

You’ll spend four weeks testing and experimenting with your habit plan through a combination of daily check-ins and weekly reflection entries.

We often overlook just how many factors affect our daily decision making. Whether or not we do something as important as drinking enough water during the day can come down to something as simple as forgetting to take the bottle out of the dishwasher in the morning.

After four weeks of experimenting and adjusting your habit plan, you’ll transition to daily tracker entries—simple, quick, and gratifying logs to keep you accountable to your progress.

This step will be important to continue solidifying your habit. Research has shown that habits can take up to 10 weeks (or longer!) to really stick. Instead of stopping after you’ve found a plan that’s worked for you, try to remember that consistency is key.

INSIDE THE BOOK

Learn how to build a habit today...

In this busy world, we’ve broken down easy, practical steps to help you build a new habit that lasts. Our process is simple, engaging, and gives you the space to make mistakes. Along the way, you’ll find out what works for you now, and well into the future.

...So you can build healthy habits for a lifetime.

Once you've learned the process of habit formation, you can rinse and repeat with any other habit you want to develop. You'll have the skills and the mindset that will set you up for success, no matter what you want to tackle.

Frequently Asked Questions

Great question! This notebook does not simply give you a space to check whether or not you completed your habit. Instead, it equips you with research principles that undergird long lasting behavior change and gives you practical exercises that put them into motion. You’ll be guided through choosing your habit, creating a habit plan, and experimenting with what works through daily and weekly check-ins.

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:

All Emergencies - 911
National Suicide Prevention Lifeline - 988
SAMHSA National Helpline - 1 800 622 HELP (4357)
Crisis Text Line - Text HOME to 741741
If you're located outside of the US, visit this page to find resources for your country

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SUCCESS STORIES

I really enjoy that this notebook breaks down exactly how you build a habit and most importantly that you may not always be in the mood to do it! I'm excited to have this notebook and commit myself back to a habit I used to enjoy and that makes a big difference in elevating my mood--exercising. The notebook addresses obstacles and even check-ins for when you don't complete the habit, which lets me know I can be honest about the days I may miss or struggle to complete my habit. Having a notebook dedicated to a single habit makes me feel confident that I can really achieve this goal!

— Jasmine T.

Before I even opened the book the orange cover lured me in and got me excited to open it. Overall, the style of writing really speaks to me. It's so welcoming, clear, and scientifically-presented without an ounce of judgment. The repetition and structure of the entry prompts in this book (and others) has really helped me identify what it is that fluctuates over time, allowing me to live more proactively and less reactively. This new level of awareness also inspires more self-compassion.

Starting from the mindset of simplicity and accountability, and planning for changes throughout the process, makes this journey feel manageable and welcoming rather than daunting and anxiety-inducing. I can't wait to see where it goes from here!

— Stacey S.

Look, I love me some stickers and checking off boxes and all that. But every journal like that I've tried hasn't actually helped anything stick. Or even form while I'm trying to do it for that matter. They're cute accessories. Like the new version of the Franklin Covey planners.

This journal is definitely not that. It's more than just tracking. I'm learning as I track and reinforcing the things I'm learning. Dig deeper into that angle and I think that really sets things apart.

— JoAnna S.

I like that The Build-a-Habit Guide has a step-by-step plan. It feels very pragmatic and it makes building habits feel possible. Instead of just saying 'do the thing,' and feeling overwhelmed by trying to just...do the thing, I actually feel like I can do the thing through this book's guidance.

— Austin E.

I REALLY want to form new habits. I TRY to form new habits, but I rarely make it past day 3. My job is really demanding, so the last thing I want to do when I get home is more "work." Once starting The Build-A-Habit Guide, I could finally separate the habit building from the idea of laborious work and start enjoying the process of making the habit stick. There's no pressure to make your habit something huge (like running 5 miles daily). The daily reflections are straightforward and allow me to write as much or as little as I want (which is sometimes just a happy or sad face depending on the day). I finally found the tool I needed to succeed, and I'm definitely recommending this to my friends and family!

— Logan M.

I was pleasantly surprised when using The Build-a-Habit Guide. The orange color is really striking but also warm, it makes it feel like a book I actually want to pick up. The way that the book presents habits feels really clear and easy to understand. I didn't really think about habits in this way before, so the breakdown was helpful. It's not super dense, and I like how there's good guidance and encouragement throughout the book on making my habit happen.

— Raina Z.

The Build-a-Habit Guide

A Research-Backed Program to Make Habits Stick

The Build-a-Habit Guide

WHO THIS HELPS