The Complete Idiot's Guide to Breaking Bad Habits (2nd Edition)

399 Pages·2000·5.96 MB·English

by  Suzanne LeVert

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title: The Complete Idiot's Guide to Breaking Bad Habits
author: LeVert, Suzanne.; McClain, Gary
publisher: Penguin
isbn10 | asin: 0028621107
print isbn13: 9780028621104
ebook isbn13: 9780585089331
language: English
subject Compulsive behavior, Vices, Substance abuse.
publication date: 1998
lcc: RC533.L485 1998eb
ddc: 616.85/84
subject: Compulsive behavior, Vices, Substance abuse.
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Breaking Bad Habits
by Suzanne LeVert
and Gary McClain, Ph.D.
A Division of Macmillan Reference USA
A Simon & Schuster Macmillan Company
1633 Broadway, New York, NY 10019

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DEAR READER

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THE COMPLETE IDIOT'S REFERENCE CARD
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For Bob
Copyright©1998 Amaranth and Suzanne LeVert
All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any
means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the
publisher. No patent liability is assumed with respect to the use of the information contained herein. Although
every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility
for errors or omissions. Neither is any liability assumed for damages resulting from the use of information
contained herein. For information, address Alpha Books, 1633 Broadway, 7th Floor, New York, NY 10019-6785.
THE COMPLETE IDIOT'S GUIDE name and design are trademarks of Macmillan, Inc.
Macmillan Publishing books may be purchased for business or sales promotional use. For information please write:
Special Markets Department, Macmillan Publishing USA, 1633 Broadway, New York, NY 10019.
International Standard Book Number: 0-02-862110-7
Library of Congress Catalog Card Number: 97-80969
99 98 8 7 6 5 4 3 2 1
Interpretation of the printing code: the rightmost number of the first series of numbers is the year of the book's
printing; the rightmost number of the second series of numbers is the number of the book's printing. For example,
a printing code of 98-1 shows that the first printing occurred in 1998.
Printed in the United States of America
This publication contains information based on the research and experience of its authors and is designed to
provide useful advice with regard to the subject matter covered. The authors and publisher are not engaged in
rendering medical or other professional services in this publication. Circumstances vary for practitioners of the
activities covered herein, and this publication should not be used without prior consultation from a competent
medical professional.
The authors and publisher expressly disclaim any responsibility for any liability, loss, injury, or risk, personal or
otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the
contents of this book.

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Alpha Development Team
Brand Manager
Kathy Nebenhaus
Executive Editor
Gary M. Krebs
Managing Editor
Bob Shuman
Senior Editor
Nancy Mikhail
Development Editor
Jennifer Perillo
Editorial Assistant
Maureen Horn
Production Team
Development Editor/Book Producer
Lee Ann Chearney/Amaranth
Production Editor
Chris Van Camp
Copy Editor
Michael Cunningham
Cover Designer
Mike Freeland
Cartoonist
Judd Winick
Designer
Glenn Larsen
Indexer
Chris Barrick
Proofreading/Layout
Angela Perry, Daniela Raderstorf

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CONTENTS AT A GLANCE
Part 1: Over and Over Again 1
1 What Is a Bad Habit?
Understanding habitsboth good ones and bad ones; learning to recognize when a
habit's gone bad and starts to interfere with your life. 3
2 Why You Do the Things You Do
Where your bad habits begin, how they work, and why you hold onto them! 17
3 But I Like It Like That
What categories do your bad habits fall into: cravings, tendencies, or compulsions? 27
Part 2: Just Say No! 37
4 Okay, So How Do You Stop?
Learning how habits affect your mind and your body reveals clues to becoming a
habit-free you. 39
5 Step 1: Identify the Behavior
How to use your Daily Habit Log to track your bad habit and discover your bad
habit triggers. 49
6 Step 2: Evaluate Risks and Benefits
Exploring what your bad habit accomplishes in your life, for the short-and the long-
termand whether it's worth it. 59
7 Step 3: Prepare for Change
What to do to get ready to break your bad habit. 69
8 Step 4: Just Do It!
Strategies for getting through it and learning to love the new habit-free you. 79
9 Get Back on That Horse
Understanding relapse as part of the processand over-coming it! 89
Part 3: Resist Those Cravings 95
10 Identify Your Cravings
Are your cravings just in your head? Or are they a chemical thing? Or both? 97
11 Easing Up on Alcohol
Learning to control your drinking before it starts to control you. 105

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Page vi
12 Put That Thing Out!
Why it's so hard to quit smoking, and techniques to help you quit successfully this
time. 115
13 Calming the Caffeine Jitters
How to boost productivity without going on caffeine overdrive. 125
14 Food, Not So Glorious Food
Learning to choose foods that make you feel and look your best. 135
Part 4: Stop Driving Me (and Everyone Else) Crazy! 149
15 Tame Those Tendencies
Recognizing those things you do that hurt your relationships. 151
16 Be Straightforward
When fibbing, forgetting, or losing your cool put you in compromising positions. 163
17 Starting Right Now
How being late and procrastinating can put your whole life on hold, and how to
start moving again. 175
18 Establishing Emotional Integrity
What to do when bad relationship habits keep youand your relationshipsfrom
positive growth and change. 189
Part 5: Calming Those Compulsions 201
19 Identify Your Compulsions
When you just, just, just can't help it, and learning to channel your energy in a new
direction. 203
20 Your Very Personal, Personal Space
Those passive-aggressive head to toe quirksfrom knuckle-cracking to compulsive
hand-washingthat drive people around you nuts! 215
21 Home Is Where the Habit Is
Too neat or too messy? How your environment is your own self-portrait. 223
22 Finally, Fiscal Fidelity
From balancing your checkbook to doing your taxes to the thrill of the gamblehow
to put your financial house in order. 233
23 Loving an Electronic High
How to keep phones, faxes, TV, and the Internet from taking over your life. 245

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