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 instead … 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 203
Epilogue 237
Appendix 239
Acknowledgments 241
Notes 245
Index 271