| |
| |
| |
| Over and Over Again | |
| |
| |
| |
| What Is a Bad Habit? | |
| |
| |
| Understanding the Habit: Good and Bad | |
| |
| |
| When a Habit Turns Bad | |
| |
| |
| Pick a Habit, Any Habit | |
| |
| |
| Top Ten Bad Habits | |
| |
| |
| But You Love Your Daily Rituals | |
| |
| |
| Is Your Life Interfering with Your Habit? | |
| |
| |
| It's Not Me, It's My Life | |
| |
| |
| Self-Test Challenge: What's Your Lifestyle? | |
| |
| |
| Part A | |
| |
| |
| Part B | |
| |
| |
| Part C | |
| |
| |
| Part D | |
| |
| |
| Answer Key | |
| |
| |
| Or, Is Your Habit Interfering with Your Life? | |
| |
| |
| Separating the Good from the Bad | |
| |
| |
| Walking the Fine Line | |
| |
| |
| Courage to Change | |
| |
| |
| |
| Why You Do the Things You Do | |
| |
| |
| Slowly but Surely, the Habit Formed | |
| |
| |
| The Devil Made Me Do It | |
| |
| |
| The Pleasure Principle | |
| |
| |
| Practice Makes Perfect | |
| |
| |
| When You Can't Give It Up | |
| |
| |
| Will the Real You Please Stand Up? | |
| |
| |
| |
| But I Like It Like That | |
| |
| |
| Go Figure | |
| |
| |
| What Kind of Idiot Are You? | |
| |
| |
| Constant Cravings | |
| |
| |
| Tempting Tendencies | |
| |
| |
| Compelling Compulsions | |
| |
| |
| Striving for Balance | |
| |
| |
| New Year's Resolutions | |
| |
| |
| |
| Just Say No! | |
| |
| |
| |
| Okay, So How Do You Stop? | |
| |
| |
| Rome Wasn't Built in a Day | |
| |
| |
| Learning to Live with or Without It: The Biology of Habit | |
| |
| |
| The Scarlett O'Hara Syndrome or "I'll Think About It Tomorrow" | |
| |
| |
| Facing Your Fears | |
| |
| |
| Erasing the Tape | |
| |
| |
| Writing It Down | |
| |
| |
| Take One Step Forward | |
| |
| |
| |
| Step 1: Identify the Behavior | |
| |
| |
| Who, Where, When, Why, How? | |
| |
| |
| Uprooting Your Bad Habit(s) | |
| |
| |
| Reruns with a New Cast | |
| |
| |
| Be Your Own Bad Habit Detective | |
| |
| |
| Your Daily Habit Log | |
| |
| |
| Read It and Weep | |
| |
| |
| Mirror, Mirror on the Wall | |
| |
| |
| |
| Step 2: Evaluate Risks and Benefits | |
| |
| |
| So What's Stopping You? | |
| |
| |
| What's Good About Your Bad Habit? | |
| |
| |
| In the Short Term | |
| |
| |
| In the Long Run | |
| |
| |
| What's Baaaad About Your Bad Habit? | |
| |
| |
| In the Short Term | |
| |
| |
| For the Long Run | |
| |
| |
| What's the Worst That Could Happen? | |
| |
| |
| What's the Best That Could Happen? | |
| |
| |
| |
| Step 3: Prepare for Change | |
| |
| |
| Holding On to That Last Cigarette | |
| |
| |
| Accentuate the Positive, Eliminate the Negative | |
| |
| |
| Creating a Conducive Environment | |
| |
| |
| Paving the Emotional Way | |
| |
| |
| With a Little Help from Your Friends | |
| |
| |
| Feeding Your Brain, Starving Your Bad Habit | |
| |
| |
| Picturing the New You | |
| |
| |
| Free, Free at Last! | |
| |
| |
| |
| Step 4: Just Do It! | |
| |
| |
| And You're Off! | |
| |
| |
| Baby Steps, Always Baby Steps | |
| |
| |
| Getting Through It While You Do It | |
| |
| |
| Finding a New Release | |
| |
| |
| Say a Little Prayer | |
| |
| |
| Rewards, Not Punishments | |
| |
| |
| "I Don't Recognize You Without Your Bad Habit" | |
| |
| |
| |
| Get Back on That Horse | |
| |
| |
| Like a Wave Crashing on the Shore | |
| |
| |
| Relapse Traps: Which One Did You Fall Into? | |
| |
| |
| Calling Back the Troops | |
| |
| |
| Purge the Urge | |
| |
| |
| Staying the Course | |
| |
| |
| |
| Resist Those Cravings | |
| |
| |
| |
| Identifying Your Cravings | |
| |
| |
| The Nature of a Craving | |
| |
| |
| When You've Just Got to Have It | |
| |
| |
| Is It All in Your Head? | |
| |
| |
| Or Is It a Chemical Thing? | |
| |
| |
| When Willpower Is Not Enough | |
| |
| |
| Up on the High Wire | |
| |
| |
| |
| Easing Up on Alcohol | |
| |
| |
| Drinking: An American Pastime | |
| |
| |
| Alcohol and the Body 101 | |
| |
| |
| To Drink or Not To Drink, That Is the Question | |
| |
| |
| When Is Drinking a Problem? | |
| |
| |
| Too Much at the Holiday Party Again | |
| |
| |
| Drinking Alone | |
| |
| |
| Binge Drinking: A Dangerous Trend | |
| |
| |
| Hung Over and Hating It | |
| |
| |
| Sober Is Better | |
| |
| |
| Choosing Not to Drink | |
| |
| |
| Learning Moderation | |
| |
| |
| |
| Put That Cigarette Out! | |
| |
| |
| Why, Oh Why, Is Quitting Smoking So Hard? | |
| |
| |
| Nicotine: Is It Addictive? | |
| |
| |
| The Very Feel of It | |
| |
| |
| What Smoking Does to Your Body | |
| |
| |
| Smoking Stats and Your Health | |
| |
| |
| The Good News About Quitting | |
| |
| |
| "Sure I Can Quit Smoking; I Do It All the Time" | |
| |
| |
| Smoking as a Chronic Disease: Treatment Is Available | |
| |
| |
| Hair of the Dog, Smoking-Wise | |
| |
| |
| A Way to Even Out | |
| |
| |
| Take a Deep Breath | |
| |
| |
| |
| Calming the Caffeine Jitters | |
| |
| |
| Running on Empty: When Only a Jolt Will Do | |
| |
| |
| Caffeine and Your Body: Welcome to Central Perk | |
| |
| |
| How Less Caffeine Equals More Energy | |
| |
| |
| Caffeine Here, There, Everywhere | |
| |
| |
| Get That Mo-Jo Working | |
| |
| |
| "Don't Tell Me to Drink Tea ..." | |
| |
| |
| Bring on the Bubbly | |
| |
| |
| How Sweet It is | |
| |
| |
| Water? Caffeinated Water? | |
| |
| |
| Taking What's Good for You | |
| |
| |
| Just One Cup Won't Hurt, Will It? | |
| |
| |
| The Zen of a Stress-Free Body and Mind | |
| |
| |
| |
| Food, Not-So-Glorious Food | |
| |
| |
| You Gotta Eat, Don't You? | |
| |
| |
| The ABCs of Nutrition | |
| |
| |
| When the Refrigerator Wins | |
| |
| |
| When You Just Gotta Have It | |
| |
| |
| When You're Starving | |
| |
| |
| When Too Much Is Never Enough | |
| |
| |
| Reality Log: You Are What You Eat | |
| |
| |
| The Last Ten (or Thirty) Pounds | |
| |
| |
| The Fat-Free Trap | |
| |
| |
| Pills and Supplements | |
| |
| |
| "You Mean I Have to Exercise?" | |
| |
| |
| Exercise and Your Body | |
| |
| |
| What Kind of Shape Are You In? | |
| |
| |
| Working Out | |
| |
| |
| The Refrigerator, Unchained | |
| |
| |
| Balance | |
| |
| |
| Structure | |
| |
| |
| Satisfaction | |
| |
| |
| |
| Stop Driving Me (and Everyone Else) Crazy! | |
| |
| |
| |
| Tame Those Tendencies | |
| |
| |
| "Me? I Don't Have Tendencies" | |
| |
| |
| When the Rest of the World Has the Real Problem | |
| |
| |
| Looking Inward: A Self-Test Challenge | |
| |
| |
| You Can't Change Your Relationships Until You Change Yourself | |
| |
| |
| |
| Be Straightforward | |
| |
| |
| Little White Lies and Big Whoppers | |
| |
| |
| Deceptions and Subterfuges | |
| |
| |
| The Grand Gesture | |
| |
| |
| Make It Go Away | |
| |
| |
| Catching Yourself in the Act | |
| |
| |
| Keeping Track of the Truth | |
| |
| |
| Forgetting About It | |
| |
| |
| Losing Your Cool | |
| |
| |
| What We Have Here Is a Failure to Communicate | |
| |
| |
| Overcoming Stress | |
| |
| |
| Your Itchy Trigger Finger | |
| |
| |
| Talking About It | |
| |
| |
| |
| Starting Right Now | |
| |
| |
| When You Can't Get There on Time | |
| |
| |
| Yes, You! A Procrastination Self-Test | |
| |
| |
| What's Stopping You | |
| |
| |
| Fear of Failure | |
| |
| |
| Fear of Success | |
| |
| |
| Feeling Overwhelmed | |
| |
| |
| Time Management Missteps | |
| |
| |
| Plain Old Laziness | |
| |
| |
| Stop Procrastinating! | |
| |
| |
| Breaking Big Tasks into Little Ones | |
| |
| |
| Making Lists | |
| |
| |
| Rewarding Yourself | |
| |
| |
| The Motivation Factor | |
| |
| |
| Tomorrow Is Another Day | |
| |
| |
| |
| Establishing Emotional Integrity | |
| |
| |
| Did I Do That? | |
| |
| |
| The Top Ten Things You Need from People in Your Life | |
| |
| |
| The Fine Art of Sharing | |
| |
| |
| All in the Family | |
| |
| |
| But They Still Treat Me Like I'm Twelve!" | |
| |
| |
| Transforming Family Relationships | |
| |
| |
| Love, Ah, Love | |
| |
| |
| Inability to Commit | |
| |
| |
| Pushing It | |
| |
| |
| Sex: Feast or Famine? | |
| |
| |
| People in General | |
| |
| |
| Stalkers Anonymous | |
| |
| |
| The Guru Syndrome | |
| |
| |
| Knowing Who's Good for You | |
| |
| |
| |
| Calming Those Compulsions | |
| |
| |
| |
| Identify Your Compulsions | |
| |
| |
| When You Just, Just, Just Can't Help It | |
| |
| |
| A Compelling Self-Test You Won't Be Able to Resist | |
| |
| |
| One More Time | |
| |
| |
| Your First Time, Redux | |
| |
| |
| A Hard Look at Your Compulsion | |
| |
| |
| Learning to Stop | |
| |
| |
| Physical Substitutes | |
| |
| |
| Positive Reinforcement | |
| |
| |
| Meditation | |
| |
| |
| Channeling Your Energy in a New Direction | |
| |
| |
| |
| Your Very Personal, Personal Space | |
| |
| |
| A Close Call | |
| |
| |
| Those Quirks Really Are Annoying | |
| |
| |
| "It Wasn't Me": Owning Your Farts | |
| |
| |
| "I Gotta Be Me": A Matter of Public Expression | |
| |
| |
| Head-to-Toe Habits | |
| |
| |
| Hair Twirling, Nose Picking, Teeth Grinding/Clenching, Gum Snapping, Knuckle Cracking, Nail Biting, Knee Shaking, Toe Tapping, Belching, Farting, and All Those Other Things You Do | |
| |
| |
| Stop It! Right Now! | |
| |
| |
| You Can't Be Too Clean | |
| |
| |
| Can't We All Just Get Along? | |
| |
| |
| |
| Taming the Organizational Devil | |
| |
| |
| You Are What You Own | |
| |
| |
| Everything in Its Place | |
| |
| |
| Too Much Order | |
| |
| |
| What's Really Out of Place | |
| |
| |
| Finding Your Inner Slob and Loving It! | |
| |
| |
| The Chaos Theory ... at Home | |
| |
| |
| Damaging Disorder | |
| |
| |
| The Terrors of Tossing | |
| |
| |
| Creating Order in the Home | |
| |
| |
| The Chaos Theory at the Office | |
| |
| |
| Heisenberg's Uncertainty Principle | |
| |
| |
| |
| Finally, Fiscal Fidelity | |
| |
| |
| Your Money Style | |
| |
| |
| Spending Too Much? | |
| |
| |
| Financial Records in Disarray? | |
| |
| |
| Tax Nightmares? | |
| |
| |
| Experiencing Budget Phobia? | |
| |
| |
| The Thrill of a Gamble | |
| |
| |
| From the Casino to the Stock Market | |
| |
| |
| "I Know When to Stop ..." | |
| |
| |
| Playing It Safe | |
| |
| |
| Ralph Kramdenitis: Another Get-Rich-Quick Scheme | |
| |
| |
| Putting Your Financial House in Order | |
| |
| |
| |
| Loving an Electronic High | |
| |
| |
| Tuning In, Tuning Out | |
| |
| |
| The Boob Tube Personified | |
| |
| |
| What a Tangled Web You Weave | |
| |
| |
| The Pretender: Anonymous Chatting Personified | |
| |
| |
| The Lover: Online Relationships | |
| |
| |
| The Media Awed: Endless Surfing | |
| |
| |
| The Gamester: Playing It Unsafe | |
| |
| |
| Here a Phone, There a Pager | |
| |
| |
| Breaking Free from the Airwaves | |
| |
| |
| |
| Bad Habits and the Big Picture | |
| |
| |
| |
| When Someone You Love Has a Bad Habit | |
| |
| |
| Should Love Be Blind? | |
| |
| |
| Denial Is More Than Just a River in Egypt: Identifying Your Coping Skills | |
| |
| |
| Codependence: In the Bad Habit Together | |
| |
| |
| Stepping In, Gingerly | |
| |
| |
| Moving Forward Together | |
| |
| |
| |
| Kids Do the Darnedest Things | |
| |
| |
| It's a Family Affair | |
| |
| |
| Communication, Communication, Communication | |
| |
| |
| The Family Meeting | |
| |
| |
| Discipline Is Not a Dirty Word | |
| |
| |
| Presenting Alternatives and Consequences | |
| |
| |
| The Fine Art of Follow Through | |
| |
| |
| Calming Constant Cravings | |
| |
| |
| Avoiding Mealtime Hassles | |
| |
| |
| Establishing Healthful Consumption Habits | |
| |
| |
| Avoiding Annoying Tendencies | |
| |
| |
| Stubbornness | |
| |
| |
| No Such Thing as a White Lie | |
| |
| |
| Pouting, Complaining, and Fighting | |
| |
| |
| Cornering Those Compulsions | |
| |
| |
| Nail-Biting, Hair-Twirling, and Other Personal "Issues" | |
| |
| |
| Chores, Chores, Chores | |
| |
| |
| The Mighty Lure of TVs and Computers | |
| |
| |
| And So It Begins | |
| |
| |
| |
| Sit, Stay, Behavel | |
| |
| |
| Git Along, Little Doggie | |
| |
| |
| Dog Basic Training | |
| |
| |
| The Top Ten Doggie Bad Habits | |
| |
| |
| Here, Kitty, Kitty, Kitty | |
| |
| |
| Cat Basic Training | |
| |
| |
| Top Ten Bad Cat Habits and What to Do | |
| |
| |
| Living Happily and Habit-Free with Your Pet | |
| |
| |
| |
| Knowing When You Need More Help | |
| |
| |
| The Fine Line Revisited | |
| |
| |
| To Be in Therapy or Not To Be in Therapy: When a Therapist Can Help | |
| |
| |
| Choosing the Right Kind of Therapy for You | |
| |
| |
| Finding a Therapist and Dealing with Insurance | |
| |
| |
| How Therapy Can Help You Break Your Bad Habit | |
| |
| |
| Just What the Doctor Ordered | |
| |
| |
| Twelve Steps and Beyond | |
| |
| |
| Finding the Courage Within You | |
| |
| |
| |
| Changing the World | |
| |
| |
| Congratulations! | |
| |
| |
| Bad Habit Time Bombs | |
| |
| |
| Creating Change: One Habit at a Time | |
| |
| |
| The Urge to Proselytize | |
| |
| |
| Good Community Habits | |
| |
| |
| Appendixes | |
| |
| |
| |
| More Bad Habit Busters | |
| |
| |
| |
| Glossary | |
| |
| |
| Index | |