Manual № 89 · Building habits that last

Small and Often

The manual for building habits that last.

Stop starting over. Build one small thing the day can start for you.

12 modules · for the capable adult who keeps starting good routines and keeps losing them a few weeks in

  1. 01Starting Is Not Your Problem
  2. 02When It Is Not a Habit Problem
  3. 03What a Habit Actually Is
  4. 04Why Willpower Is the Wrong Engine
  5. 05One Behavior, Made Small
  6. 06If This, Then That
  1. 07Easier and Harder
  2. 08Rewards That Arrive Now
  3. 09Tracking Without Keeping Score
  4. 10The Day You Miss
  5. 11Undoing a Habit You Do Not Want
  6. 12Keeping It Going

Two editions

The manual, or the manual and the toolkit.

Standard edition

$39

The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.

Elite edition · most complete

$69

Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from and how good the support actually is, to use alongside this program rather than instead of it. With original diagrams throughout.

Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.

Inside The Toolkit

  1. 01The If-Then Plan
  2. 02After, Not Before
  3. 03The Floor Version
  4. 04The Friction Audit
  5. 05Temptation Bundling
  6. 06Name the Obstacle First
  7. 07The ABCDE Lapse Record
  1. 08A Lapse, Not a Collapse
  2. 09The Competing Response
  3. 10Urge Surfing
  4. 11Values as a Direction
  5. 12Looking for Exceptions
  6. 13The Honest Weekly Review
  7. 14The Window When Life Changes

Close to this one

Educational content, not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.