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Small Changes: Build Good Habits, Break Bad Ones, Become Who You Mean to Be

Snowfall Library (Publisher) · PDF Guide
October Sale
-37%$2499
List price: $39.99
PDF Guide$24.99

Story-driven, shame-free habit change, with original tools like the Friction Dial, the Swap and the Comeback Clause.

About this guide

  • Adults who keep starting habits and abandoning them
  • Busy parents, shift workers and small business owners with unpredictable days
  • People with ADHD or ADHD traits who need strategies that fit
  • Late beginners who wonder whether change is still possible for them
  • A clear model of how habits form, and why starting smaller than seems reasonable works

Product details

PublisherSnowfall Library (founded by Max)
FormatPDF Guide
Length20+ pages
LanguageEnglish
DeliveryInstant download after payment
Reads onPhone, tablet, Kindle app or computer
CategorySelf-Help

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Book description

Running shoes from your last fresh start sit at the back of the closet. The meditation app sends a reminder you swipe away. Good intentions were never the problem. What's missing is a method that survives a bad week.

Small Changes explains how habits really form, then follows a small cast of composite people, busy parents, shift workers and small business owners among them, as they work through change over many months. Its tools have names you'll remember on a busy Tuesday. The Groove shows how a habit takes hold. Anchor and Attach links new habits to ones you already have. The Friction Dial makes good habits easier and bad ones harder, and the Evidence Jar helps you notice proof that you're changing. For bad habits, it asks what job the habit is doing before using the Swap to replace it, and the Comeback Clause turns a lapse into a pause rather than a full stop. Later sections apply all of this to health, money, work, digital life, relationships and learning, with a dedicated section for brains that work differently, including ADHD. It closes with identity, seasons, plateaus and the long middle, plus a Weekly Walkthrough and Yearly Pruning to keep habits in shape.

Who it's for

  • Adults who keep starting habits and abandoning them
  • Busy parents, shift workers and small business owners with unpredictable days
  • People with ADHD or ADHD traits who need strategies that fit
  • Late beginners who wonder whether change is still possible for them

What you'll walk away with

  • A clear model of how habits form, and why starting smaller than seems reasonable works
  • Anchor and Attach and the Friction Dial for making new habits stick
  • The Swap, for replacing bad habits by meeting the need behind them
  • The Comeback Clause, for recovering after slips without shame
  • A Weekly Walkthrough and Yearly Pruning routine to keep habits fresh

What's inside

  1. Part One, Chapter 1: Small Hinges, Big Doors
  2. Part One, Chapter 2: The Groove: How a Habit Actually Forms
  3. Part One, Chapter 3: Start Smaller Than Seems Reasonable
  4. Part One, Chapter 4: Anchor and Attach
  5. Part One, Chapter 5: The Friction Dial
  6. Part One, Chapter 6: The Evidence Jar
  7. Part Two, Chapter 7: Every Bad Habit Has a Job
  8. Part Two, Chapter 8: The Swap
  9. Part Two, Chapter 9: Turning the Dial Up
  10. Part Two, Chapter 10: Lapses, Slips, and the Comeback Clause
  11. Part Two, Chapter 11: Habits for Health
  12. Part Two, Chapter 12: Habits for Money
  13. Part Three, Chapter 13: Habits for Work
  14. Part Three, Chapter 14: Habits for Digital Life
  15. Part Three, Chapter 15: When Your Brain Works Differently
  16. Part Three, Chapter 16: The ADHD Toolkit
  17. Part Three, Chapter 17: Habits for Relationships
  18. Part Three, Chapter 18: Habits for Learning
  19. Part Four, Chapter 19: Who Do You Think You Are?
  20. Part Four, Chapter 20: Seasons
  21. Part Four, Chapter 21: Plateaus, Boredom, and the Long Middle
  22. Part Four, Chapter 22: Habits Together
  23. Part Four, Chapter 23: The Weekly Walkthrough and the Yearly Pruning
  24. Part Four, Chapter 24: Becoming

Look inside

Part One, Chapter 1: Small Hinges, Big Doors

Closing Time on Tolliver Street

At six minutes past seven on a Tuesday in January, Imani Castellanos flipped the sign on the door of Second Rise from Open to Closed, and the whole building seemed to exhale.

The bakery had been a laundromat once. You could still see it if you knew where to look: the row of capped pipes along the back wall where the washers used to stand, the faint rectangle on the tile where a change machine had been bolted down for thirty years, the old ceiling fans that turned too slowly to do anything but remind you they were there. Imani had painted the walls the color of butter, hung a chalkboard menu where the detergent vending machine used to be, and put three small round tables by the front window so people could sit with a coffee and a cardamom knot and watch Tolliver Street go by. On weekday mornings there was a line out the door by seven. By ten the cardamom knots were gone. By two the sourdough was gone. By six the place smelled like warm sugar and bleach, which is to say it smelled like the end of a good day.

She turned the radio up. It was a station that played old soul and salsa in no particular order, and at closing time she liked it loud enough to feel in her sternum. She filled the mop bucket, squeezed in a capful of the lemon cleaner, and started at the far corner by the proofing cabinet, working backward toward the front door the way her grandmother had taught her, so she would never mop herself into a trap.

Her braids were tied up in a green patterned scarf. There was flour on her forearms, flour on her apron, flour, somehow, on the back of her left ear. On the inside of that same forearm was a pale crescent of a scar, a souvenir from an oven door four years ago, which she had stopped noticing the way you stop noticing your own front steps.

Mopping took eleven minutes if she did not stop to sing, and she always stopped to sing.

When the floor was done she wiped down the counter, restacked the pastry trays, counted the drawer, and zipped the cash into the bank bag. She checked the walk-in. She wrote "more butter, call Hal" on the back of her hand in ballpoint because the clipboard was across the room. Then she walked to the back of the bakery, past the steel prep table and the big deck oven ticking as it cooled, toward the screen door that opened onto the alley.

On the way, she passed the laptop.

The Laptop on the Back Counter

It sat on the back counter, between a stack of folded aprons and a jar of wooden spoons. It was a perfectly ordinary laptop. It had a sticker of a croissant on the lid that her cousin had given her as a joke. It was charged. It worked. On it lived a spreadsheet called SECOND RISE BOOKS, which Imani had built herself, with great optimism, on the day she signed the lease, and which she had not opened in more than a year.

She knew exactly what was in it. Or rather, she knew exactly what was not in it. Every receipt from every supplier, every invoice from the flour mill, every utility bill, every slip from the farmers who brought her eggs and the man who sharpened her knives, all of it lived in a cardboard box under the counter, in a sedimentary heap, newest on top. The box had been a shoe box. Then it had been a boot box. Now it was a box that had once held a stand mixer, and the lid no longer closed.

Imani walked past the laptop the way you walk past a dog ...

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