The Habit Change Workbook

How to Break Bad Habits and Form Good Ones

By
James Claiborn, Ph.D. and Cherry Pedrick, R.N.

The Habit Change Workbook was published in 2001 by New Harbinger Publications. We’d like to tell you more about this valuable resource. Below is a look at our book's table of contents.


Contents 

  Acknowledgments  
  Introduction
From the Authors • How This Book Can Help You  

 

1
 

PART I
Habits: We All Have Them

 
Chapter 1 Good Habits, Bad Habits
Thinking Habits • Good, Bad, or Indifferent – How Can We Tell? • You Are Not Alone  • Your Story
5
Chapter 2 How Habits Develop
Habit Formation • Habits Serve a Purpose • The Role of Reinforcement • Habits Can Be Changed
13
Chapter 3 What’s Stopping You?
 • Reasons for Not Changing Now • What Are Your Reasons for Not Changing Now?
18
Chapter 4   Common Problem Habits
Specific Habits • More Than Just a Habit 

 

23  
 

PART II
The Habit Change Program

 
Chapter 5 Assessing Your Habit
Behavioral Momentum • An Operational Definition of Your Habit • Triggers • Consequences • Record Keeping
29
Chapter 6 Getting Ready to Change
Stages of Change • Change is a Process • Where are You in the Stages of Change? • But I’ve Tried to Change Before • Are You Ready to Change?
43
Chapter 7 Taking the First Steps
How Effective Is Habit Reversal? • Habit Awareness
55
Chapter 8 Relaxation
How Does Relaxation Help? • Relaxation Methods
67
Chapter 9   Changing the Way You Think
Cognitive Therapy for Habits • Questioning Automatic Thoughts  
72  
Chapter 10 More About Changing Thoughts
Facilitating Thoughts • Thought Distortion • Harmful Beliefs That Shape Our Automatic Thoughts
84
Chapter 11 Developing Good Habits  
Do you want to change? • Record Keeping • Tips for Developing Habits
97
Chapter 12   Maintaining Your Gains
Relapse Prevention • Absolute Ave. or Habit Change Way?  

 

106 
 

PART III
Detailed Guidance on Specific Habits

 
Chapter 13 Nervous Habits, Trichotillomania, Skin Picking, and Nail Biting
Nervous Habits • Trichotillomania • Skin Picking • Nail Biting • Your Habit Change Plan for Nervous Habits, Trichotillomania, Skin Picking, and Nail Biting • Tips for Changing Nervous Habits • Skin Picking and Trichotillomania • Developing Your Habit Change Plan
121
Chapter 14 Sleeping Habits
Causes of Sleep Disturbances • Personal and Social Consequences • Treatment Options • The Habit Change Plan for Insomnia • Nightmares
141
Chapter 15 Health and Fitness Habits
Our Favorite Bad Health and Fitness Habits • Developing Your Health and Fitness Plan
158
Chapter 16 Relationship Habits
Your Relationship Habit Change Plan • Competing Response Practice • Rewards
172
Chapter 17 Excessive Spending and Shopping
Your Spending Reduction Plan • Developing Your Spending Reduction Plan • Shopping and Spending Tips • More Help
181
Chapter 18 Excessive Leisure Activities
What Are You Looking For • Your Balanced Leisure Activity Plan • Negative Consequences • Developing Your Balanced Leisure Activity Plan • Tips for Balancing Your Leisure Activities
195
Chapter 19 Problem Gambling  
You’re Not Alone • Treatment Options • The Habit Change Plan for Gambling • Faulty Beliefs about Gambling • Changing Faulty Beliefs about Gambling • Developing Your Gambling Cessation Plan 

 

209
 

PART IV
Further Help

 
Chapter 20 Family and Group Habit Change

The Group Habit Change Program • Children • How Family Members Can Help • What if Your Loved One Doesn’t Want to Change? 

229
Resources
Helpful Books about Change • Organizations of Interest
236
References 241

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Copyright 2001, Web Page designed by James Pedrick III