The Habit Change Workbook

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