30 Days to Better Habits

This book has a number in the title, so let us deal with that first. Thirty days will not make a habit automatic. The best study available found that the time to reach that point varies enormously, with a median of around two months and individuals ranging from under three weeks to well over eight. The twenty one days you have heard about is not a finding at all. It comes from a plastic surgeon writing in 1960 about how long patients took to get used to a changed face. So what is thirty days for? It is long enough to find out whether a habit fits your actual life rather than the one you imagine having. It is long enough to build the cue, the place, the bad day version and the plan for the day you miss. And it is short enough that you will actually start. Part One is preparation, and almost all failure happens here: choosing a habit that is yours rather than one you think you should want, cutting it until it is almost embarrassing, attaching it to something that already happens, and deciding in advance what happens when you miss a day, because you will. Part Two is thirty daily entries. Two minutes of reading each. One thing to do, one thing to notice. Day fifteen is about the miss that is coming and the sentence that decides whether the habit survives it. Part Three is what other books leave out. Day thirty one, where most programmes quietly end. Adding a second habit without losing the first. Breaking a habit, which runs on different mechanics. Habits in a house full of other people. And an honest chapter for when it did not work, including the reasons that have nothing to do with discipline. With thirty starter habits, each written at the size you actually commit to.

• Why thirty days is the wrong promise, and what it is genuinely good for
• How to write a habit so the decision is made before the moment arrives
• Why your minimum should take under two minutes on your worst day
• The one rule that saves more habits than any other: never miss twice
• What to do on day thirty one, which is where most programmes quietly end
• How to break a habit, which does not work the same way as building one

• Anyone who has started the same habit four times
• People who begin well and lose it in week two
• Readers who want a programme to follow rather than a theory to admire
• Anyone whose evenings belong to other people
• People who suspect the problem is not their willpower

1. 01Introduction: What thirty days can and cannot do
2. 02Part One: Before day one
3. 03Part Two: The thirty days
4. 04Part Three: Afterwards
5. 05Closing: The whole thing on one page
6. 06Appendix: Thirty habits small enough to actually keep

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