Making Habits, Breaking Habits : Why We Do Things, Why We Don't, and How to Make Any Change Stick
by Jeremy Dean

Overview - Say you want to start going to the gym or practicing a musical instrument. How long should it take before you stop having to force it and start doing it automatically?
The surprising answers are found in "Making Habits, Breaking Habits," a psychologist s popular examination of one of the most powerful and under-appreciated processes in the mind.

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More About Making Habits, Breaking Habits by Jeremy Dean
Say you want to start going to the gym or practicing a musical instrument. How long should it take before you stop having to force it and start doing it automatically?
The surprising answers are found in "Making Habits, Breaking Habits," a psychologist s popular examination of one of the most powerful and under-appreciated processes in the mind. Although people like to think that they are in control, much of human behavior occurs without any decision-making or conscious thought.
Drawing on hundreds of fascinating studies, psychologist Jeremy Dean busts the myths to finally explain why seemingly easy habits, like eating an apple a day, can be surprisingly difficult to form, and how to take charge of your brain s natural autopilot to make any change stick.
Witty and intriguing, "Making Habits, Breaking Habits" shows how behavior is more than just a product of what you think. It "is" possible to bend your habits to your willand be happier, more creative, and more productive.

  • ISBN-13: 9780738215983
  • ISBN-10: 0738215988
  • Publisher: Perseus Books Group
  • Publish Date: January 2013
  • Page Count: 264

Related Categories

Books > Self-Help > Personal Growth - General

Publishers Weekly Reviews

Publishers Weekly® Reviews

  • Reviewed in: Publishers Weekly, page .
  • Review Date: 2012-12-10
  • Reviewer: Staff

In the epigraph to this examination of habitual behavior, Montaigne describes habit as a “violent and treacherous schoolmistress”; but though we are all her pupils, Dean opines that we have a say in what goes on in the classroom. In an effort to get readers to be more aware of their habitual behavior and therefore better able to guide it to productive ends, Dean, a psychologist and the founder of PsyBlog (where he writes on an assortment of psychology-related topics for professionals and laypeople alike), addresses the numerous stages of habits—how they’re formed, indoctrinated, maintained, and changed. Although some habits, good or bad, obviously stem from intention (e.g., exercise or smoking), many are the products of unconscious processes that rarely surface long enough to be dealt with. As such, Dean elucidates mindfulness techniques to refocus bad habits and demonstrates methods to establish and retain good habits. What unifies all of the techniques is the understanding that habits, regardless of their origin, take work and motivation to control. Supplemented with analyses of contemporary research and case studies, Dean’s is an accessible and informative guide for readers to take control of their lives. Agent: Danielle Svetcov, the Levine Greenberg Agency. (Jan.)

BookPage Reviews

Cultivating a mindful new year

As we greet the new year, many of us are not where we’d like to be in life. Whether that means personal relationships that could be improved or bad habits that need to be broken, progress begins when we lace up our shoes and take the first step. A handful of new books each have a different subject in mind, but share a common endorsement of mindfulness as the key to a happier, healthier life.


Bette Midler’s signature song used to be “You’ve Gotta Have Friends,” back before she got all wind-beneath-my-wings-y. Carlin Flora’s Friendfluence: The Surprising Ways Friends Make Us Who We Are seconds that emotion, noting the enormous health benefits of friendship along with the idea that our friends shape our personality and choices even more than families do. Flora, formerly the features editor for Psychology Today, discovers that one unexpected benefit of friendship is that it allows us to be altruistic and care about others. This may be why the kids who make friends most easily are those who can quickly change gears and empathize with a wide variety of personality types. (It also helps if their names are easy to pronounce.) If you’ve been thinking of starting a book club with your BFFs, here’s your first assignment.


A professional relationship with a religious leader led to a great friendship for Victor Chan. He traveled with the Dalai Lama for many years, recording talks and meetings with everyone from sick children to two men on either side of the long-standing “troubles” in Northern Ireland. In The Wisdom of Compassion, Chan recounts a variety of these encounters as they relate to “Overcoming Adversity,” “Educating the Heart” and “Compassion in Action.” We get a good sense of what Tibet’s exiled spiritual leader experiences on a typical day, and his personality, which can be fiery but is more often full of effusive giggling, comes through nicely. Chan inserts himself into the narrative more than is warranted, but the overall message of the book is uplifting and inspiring: If we generate compassion within ourselves, then extend it to all people (not just the ones we like most), we hold the potential to alleviate much of the world’s suffering.


If you think attention and mindfulness are just for the spiritually inclined, you may be shortchanging your own intelligence. Sandra Bond Chapman’s Make Your Brain Smarter leads with the advice to stop multitasking and utilize what she calls the “brainpower of none,” emptying the mind to allow your thoughts to sort and settle. From there, focusing on just one thing intently or working only on your top two priorities lead to increased productivity and a healthier brain. While it’s disappointing to learn that crosswords and sudoku do less for brain health than previously thought, Chapman’s program encourages thinking broadly and creatively to stimulate the frontal lobe. Considering that she created a program designed to sharpen the minds of Navy SEALs in the same way their elite training hones their bodies, you may want to toss the crosswords and give this a try.


The new year is when we often resolve to take up better fitness habits and put down some of our vices; after all, if you can stick with it for three weeks it locks in, right? Actually, no, says PsyBlog creator Jeremy Dean. In Making Habits, Breaking Habits he argues that one of the keys to changing a habit is—don’t say you weren’t warned—mindfulness. Despite the slew of books raving about the power of intention as the key to personal success, research finds that intention creates false expectations and leads more often to disappointment than to thin thighs or an Aston Martin. Instead, the practice of mindfulness helps us act on our intentions consciously, which reinforces new habits and makes it easier to break old ones despite the social cues that can trigger them. Thinking both abstractly and analytically can also develop the mind’s capacity and flexibility. Begin with the mind, then get on the treadmill, and you’re well on your way to self-improvement.


Sometimes the urge to care for ourselves is slow in coming. When Katrina Kenison’s second son left home, she was confronted with an overwhelming sense of loss. It wasn’t just the empty nest or uncertainties of middle age, but also the shifting terrain of her marriage and the long shadow cast by the death of a friend that weighted her days. Magical Journey: An Apprenticeship in Contentment follows Kenison for a year in which she gently plumbs her intuition to find new purpose and resilience in the face of sorrow. When her life seems most empty, she realizes, “I do at least know this: . . . I can either run away from my loneliness, or I can practice tolerating myself as I am.” Yoga proves central to her healing, and its focus on mindfulness helps even the darkest places to reveal their beauty.


Garden blogger (and Kenison’s writing partner) Margaret Roach pulls together the scientific and spiritual in The Backyard Parables: A Meditation on Gardening, but it doesn’t feel like work when you’re out getting your hands dirty. A year spent in her garden includes a glimpse of her “new spiritual practice—a moving meditation aimed specifically at dandelions, a ritual that brings me into touch with my own powerlessness, and also my own power.” By turns wise and witty, the book is also jam-packed with practical tips for gardeners, from the basics of succession sowing to winning a showdown with chipmunks. Roach, former editorial director for Martha Stewart, followed a passion, cultivated it devoutly and turned it into a career. She doesn’t need to discuss the how-to of mindfulness; her life is the best example of the way love and attention will make things bloom.

BAM Customer Reviews