Table of Contents
Introduction ix
Chapter 1 The Science of Lasting Change 1
How do you change behavior?
Change the process-not the person
Seven forces behind lasting change
Chapter 2 Stepladders 19
Start small. But how small is small?
Find out with the model of Steps, Goals, and Dreams
Use the Power of the Incremental
Chapter 3 Community 49
Make sure the right people are around you
But how do you do that?
Learn from the HOPE intervention model
Chapter 4 Important 81
People change if they're motivated to change
But what if people don't want to change?
Use our short list of motivators
Chapter 5 Easy 107
People will keep doing things if they're easy to do
But how do you make something easy?
Use the E-Trade test
Chapter 6 Neurohacks 129
Conventional wisdom on behavior change is wrong
Use neurohacks in-stead
Lasting change starts with action
Use these mental shortcuts to reset your brain
Chapter 7 Captivating 157
Use rewards
But not just any rewards
They have to be captivating
Chapter 8 Engrained 185
Get the brain on your side
But how do you do this?
Do the behavior again and again
Chapter 9 Putting It All Together 203
The limits of habits
The ABCs of behavior
And how to apply this book in your life
Epilogue 237
Appendix 239
Acknowledgments 241
Notes 245
Index 271