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The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit
Little changes can make a big, big difference! In The Little Book of Big Change, psychologist Amy Johnson shows you how to rewire your brain and overcome your bad habits—once and for all.
No matter what your bad habit is, you have the power to change it. Drawing on a powerful combination of neuroscience and spirituality, this book will show you that you are not your habits. Rather, your habits and addictions are the result of simple brain wiring that is easily reversed. By learning to stop bad habits at the source, you will take charge of your habits and addictions for good.
Anything done repeatedly has the potential to form neural circuitry in the brain. In this light, habits and addictions are impersonal brain wiring problems that result from taking your habitual thinking as truth, and acting on that thinking in the form of doing your habit—over and over. This book offers a number of small changes you can make in your everyday life that will help you stop your bad habit in its tracks.
If you want to understand the science behind your habit, make the decision to end it, and commit to real, lasting change, this book will help you to finally take charge of your life—once and for all.
No matter what your bad habit is, you have the power to change it. Drawing on a powerful combination of neuroscience and spirituality, this book will show you that you are not your habits. Rather, your habits and addictions are the result of simple brain wiring that is easily reversed. By learning to stop bad habits at the source, you will take charge of your habits and addictions for good.
Anything done repeatedly has the potential to form neural circuitry in the brain. In this light, habits and addictions are impersonal brain wiring problems that result from taking your habitual thinking as truth, and acting on that thinking in the form of doing your habit—over and over. This book offers a number of small changes you can make in your everyday life that will help you stop your bad habit in its tracks.
If you want to understand the science behind your habit, make the decision to end it, and commit to real, lasting change, this book will help you to finally take charge of your life—once and for all.
200 pages, Paperback
First published January 2, 2016
435 people are currently reading
2166 people want to read
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Displaying 1 - 30 of 118 reviews
October 5, 2016
I received this book for free through Goodreads Giveaways, and acquiring free books is something that I would be happy to make a habit of. See, it's a topical joke, because this book is about breaki... eh, never mind.
This book is essentially one simple concept repeated over and over for two-hundred pages. It postulates that your real self is some sort of undefined thingy that is tuned in to a magical "universal mind," with any bad habits or negative thoughts being the product of your inferior non-magical "lizard brain," so just dismiss those thoughts and everything will be fine and dandy. Now, mixed in with that new age weirdness and pop psych pap are some vaguely interesting ideas about retraining your brain, but I doubt that most people who are addicted to chewing khat (or whatever) are going to find the author's suggestion to just tell the lizard brain to bugger off quite as effective as suggested.
This book is essentially one simple concept repeated over and over for two-hundred pages. It postulates that your real self is some sort of undefined thingy that is tuned in to a magical "universal mind," with any bad habits or negative thoughts being the product of your inferior non-magical "lizard brain," so just dismiss those thoughts and everything will be fine and dandy. Now, mixed in with that new age weirdness and pop psych pap are some vaguely interesting ideas about retraining your brain, but I doubt that most people who are addicted to chewing khat (or whatever) are going to find the author's suggestion to just tell the lizard brain to bugger off quite as effective as suggested.
July 7, 2017
I really struggled with this book and in the end couldn't finish it. It seemed really good in principle but the sheer amount of New Age consciousness and science just overwhelmed me and I found a lot of it repetitive. I don't like leaving low scores but this time it was just too heavy for me.
January 14, 2018
This gem not only gave me the much needed insight I needed about my habit that seemed to be taking over my life, but it also opened my eyes to so many other life truths, giving me the tools to apply these principles to all areas of my life, not only to negative behaviors, but also to thoughts and emotions that don't contribute to my well-being.
Thank you Dr Amy for opening my eyes to a whole new way of approaching my unwanted habits, thoughts and emotions.
Thank you Dr Amy for opening my eyes to a whole new way of approaching my unwanted habits, thoughts and emotions.
This entire review has been hidden because of spoilers.
February 14, 2016
I received a copy of The Little Book of Big Change from NetGalley in exchange for an honest review.
I don't like writing reviews like this. I don't like giving low star ratings. Authors work so hard on their books, and while I can see that Ms. Johnson worked hard on this book, the content just fell short for me.
Like most readers, I wanted to check this book out because I have a habit to break. Unfortunately, I'm a smoker. I started in December 2011 when my first marriage ended. My best friend was a smoker, she had a pack of cigarettes, and I was on the verge of a breakdown. I asked her for one and she reluctantly gave it to me. Fast forward to February 2016, and here I am, a full blown smoker. Sean, my husband, also smokes and so do my parents. We talk about quitting all the time, and clearly have gotten nowhere.
We've all heard or read about ways to break this or that habit, and most of those ways employ the same strategies. I'm all about trying new things to see if it will work or help, or do anything that won't leave me more frustrated than I was when I started out. When I saw The Little Book of Big Change was available, I was all over it - a new way to try to kick this awful habit? Count me in!
No, count me out. This book is going to overwhelm a lot of people who don't know a thing about the New Age movement. With it being a growing thing, I've looked into New Age to learn about it, so I wasn't completely caught off-guard with the whole Universal Mind concept. I know what it means and what people who follow this movement believe. The average reader isn't going to know that stuff unless this book is listed as New Age, Alternative, something like that. I really don't think you can introduce any of this without thoroughly explaining it, and that wasn't done here.
The idea behind Universal Mind, Thought and Consciousness was not well explained in this book, and because of the system involved, it should have been. I see other reviews talking about not having any idea what any of that meant, and I have to agree with them. I asked Sean to read a few paragraphs in this book and then asked him if he understood it. He had no idea and was put off by a lot of it. I imagine that will happen with a lot of readers as well.
I really feel that the description of this book is misleading. There is not a lot of science in it, and referring to the reptilian part of the human brain as the "lizard" brain is not what people who are looking for scientific answers want to see. It seems as though Ms. Johnson almost "dumbed it down" for the reader, expecting that her audience wouldn't be educated like she is. This isn't for you if you are looking for any science behind habits.
The amount of repeating in this book is at a hypnotic level. I read this book one time, went to bed, woke up and went about my day, and then finally wrote my review. I can recite the majority of the book from memory because it was repeated so much. The length could have been cut in half if the repeated sentences and concepts were either removed altogether or at least kept at a minimum.
A worry I do have is people addicted to hard drugs - that they're going to pick this up, read it, believe that your habit is actually just a misunderstood thought and then just stop the drug. People try to stop drugs all the time and end up going into cardiac arrest because they shock their systems. The forward of this book talks about addiction. It seemed that habit and addiction were implied to be the same thing, and in some cases they are. However, there are things people can't just stop or try to stop without medical help. You can't mind-over-matter certain things, and I can't stress that enough. A shopping habit could possibly be broken here. Heck, maybe even my smoking habit could be broken using this method (although after reading this, I won't be trying it). If your habit/addiction affects your body on biochemical level, like a drug habit, this is not the route to take to break that habit. I remember my first class at Emory about drug addiction physiology. We were all told that if any of us happens to be addicted, do not ever try to stop without medical help as we'd hurt ourselves and possibly do irreversible damage. Yes, I just used the word 'habit' and 'addiction' interchangeably here.
I wish I could recommend The Little Book of Big Change, but I can't. Things were not explained, it seemed dumbed down, and the idea that your habit is just a misunderstood thought are all things I just can't get behind. If this book does help someone, that makes me happy, and I hope it does help people. It's just not a book I can support or recommend.
I don't like writing reviews like this. I don't like giving low star ratings. Authors work so hard on their books, and while I can see that Ms. Johnson worked hard on this book, the content just fell short for me.
Like most readers, I wanted to check this book out because I have a habit to break. Unfortunately, I'm a smoker. I started in December 2011 when my first marriage ended. My best friend was a smoker, she had a pack of cigarettes, and I was on the verge of a breakdown. I asked her for one and she reluctantly gave it to me. Fast forward to February 2016, and here I am, a full blown smoker. Sean, my husband, also smokes and so do my parents. We talk about quitting all the time, and clearly have gotten nowhere.
We've all heard or read about ways to break this or that habit, and most of those ways employ the same strategies. I'm all about trying new things to see if it will work or help, or do anything that won't leave me more frustrated than I was when I started out. When I saw The Little Book of Big Change was available, I was all over it - a new way to try to kick this awful habit? Count me in!
No, count me out. This book is going to overwhelm a lot of people who don't know a thing about the New Age movement. With it being a growing thing, I've looked into New Age to learn about it, so I wasn't completely caught off-guard with the whole Universal Mind concept. I know what it means and what people who follow this movement believe. The average reader isn't going to know that stuff unless this book is listed as New Age, Alternative, something like that. I really don't think you can introduce any of this without thoroughly explaining it, and that wasn't done here.
The idea behind Universal Mind, Thought and Consciousness was not well explained in this book, and because of the system involved, it should have been. I see other reviews talking about not having any idea what any of that meant, and I have to agree with them. I asked Sean to read a few paragraphs in this book and then asked him if he understood it. He had no idea and was put off by a lot of it. I imagine that will happen with a lot of readers as well.
I really feel that the description of this book is misleading. There is not a lot of science in it, and referring to the reptilian part of the human brain as the "lizard" brain is not what people who are looking for scientific answers want to see. It seems as though Ms. Johnson almost "dumbed it down" for the reader, expecting that her audience wouldn't be educated like she is. This isn't for you if you are looking for any science behind habits.
The amount of repeating in this book is at a hypnotic level. I read this book one time, went to bed, woke up and went about my day, and then finally wrote my review. I can recite the majority of the book from memory because it was repeated so much. The length could have been cut in half if the repeated sentences and concepts were either removed altogether or at least kept at a minimum.
A worry I do have is people addicted to hard drugs - that they're going to pick this up, read it, believe that your habit is actually just a misunderstood thought and then just stop the drug. People try to stop drugs all the time and end up going into cardiac arrest because they shock their systems. The forward of this book talks about addiction. It seemed that habit and addiction were implied to be the same thing, and in some cases they are. However, there are things people can't just stop or try to stop without medical help. You can't mind-over-matter certain things, and I can't stress that enough. A shopping habit could possibly be broken here. Heck, maybe even my smoking habit could be broken using this method (although after reading this, I won't be trying it). If your habit/addiction affects your body on biochemical level, like a drug habit, this is not the route to take to break that habit. I remember my first class at Emory about drug addiction physiology. We were all told that if any of us happens to be addicted, do not ever try to stop without medical help as we'd hurt ourselves and possibly do irreversible damage. Yes, I just used the word 'habit' and 'addiction' interchangeably here.
I wish I could recommend The Little Book of Big Change, but I can't. Things were not explained, it seemed dumbed down, and the idea that your habit is just a misunderstood thought are all things I just can't get behind. If this book does help someone, that makes me happy, and I hope it does help people. It's just not a book I can support or recommend.
May 13, 2022
4.5*
I found this book extremely helpful in getting to grips or understanding the basics of how the mind is programmed to work.
This is a short read of 200 pages and has short informative chapters. I felt that this makes it a comfortable,easy read. The word choice is simple and effective.
There is nothing worse than if you have a problem to work on or a struggle to deal with and a book feels like it is preaching to you. This is not the case here. The relevant examples of other peoples attempts to break a habit and the way the writter explains the reasons why is done in a kind comforting mannor.
Just to take the time, slow down and not be too hard on yourself😊were all trying to be the best we can be
I will definatly think differently regarding how the brain works and what habit means from now on after reading this. Its a good book to keep and come back to when needed
I found this book extremely helpful in getting to grips or understanding the basics of how the mind is programmed to work.
This is a short read of 200 pages and has short informative chapters. I felt that this makes it a comfortable,easy read. The word choice is simple and effective.
There is nothing worse than if you have a problem to work on or a struggle to deal with and a book feels like it is preaching to you. This is not the case here. The relevant examples of other peoples attempts to break a habit and the way the writter explains the reasons why is done in a kind comforting mannor.
Just to take the time, slow down and not be too hard on yourself😊were all trying to be the best we can be
I will definatly think differently regarding how the brain works and what habit means from now on after reading this. Its a good book to keep and come back to when needed
March 14, 2020
This book is great. I have a habit that no longer serves me that’s hard to let go of. It’s gotten better over the last few months thanks to meditation and therapy. But this book really put my habit into perspective. My habit formed many years ago when I needed something to comfort me because I was scared of change. It turned into developing an unhealthy mindset. While I’ve finally developed a healthier perspective and mindset, this book really breaks down why it’s good to let go of unhealthy habits. Johnson highlights that you are not your thoughts and the urges you feel are not forever. If you need to break a habit, I highly recommend this book.
October 23, 2017
If you have habits you'd like to break, this book may be good for you. It's a little repetative, and I'd like to give it a 3.5 for that reason, but alas, no way to do so.
Top ideas from this book:
1. You are not your thoughts. Thoughts come and go, you be the observer.
2. Real wisdom comes from your spiritual you, your metta-mind, and it trumps those thoughts.
3. Because you're not your thoughts and you have a different "you" than what's doing the thinking, you don't have to follow those thoughts and just obey your habit(s).
4. The "habit" isn't you. Free yourself from identifying yourself with it. 1/2 the self loathing, etc, over the habit will be gone because you quit worrying about "why am I this way," "I must be a horrible person," "I hate myself," etc.
I'm not dualistic, so the whole "spiritual mind" view doesn't stick with me, however I do believe the basic tenets, and that is you aren't your thoughts and you don't have to obey every thought that comes to mind. You just wait it out, do something different, etc, and the thought/urge will pass. With each "pass" they weaken until one day you realize you haven't had that urge in a long time.
There is a little discovery along the way - understanding where it came from, how the habit started, but that's not necessary in order to begin (and perhaps finishing) gaining freedom from the habit.
Top ideas from this book:
1. You are not your thoughts. Thoughts come and go, you be the observer.
2. Real wisdom comes from your spiritual you, your metta-mind, and it trumps those thoughts.
3. Because you're not your thoughts and you have a different "you" than what's doing the thinking, you don't have to follow those thoughts and just obey your habit(s).
4. The "habit" isn't you. Free yourself from identifying yourself with it. 1/2 the self loathing, etc, over the habit will be gone because you quit worrying about "why am I this way," "I must be a horrible person," "I hate myself," etc.
I'm not dualistic, so the whole "spiritual mind" view doesn't stick with me, however I do believe the basic tenets, and that is you aren't your thoughts and you don't have to obey every thought that comes to mind. You just wait it out, do something different, etc, and the thought/urge will pass. With each "pass" they weaken until one day you realize you haven't had that urge in a long time.
There is a little discovery along the way - understanding where it came from, how the habit started, but that's not necessary in order to begin (and perhaps finishing) gaining freedom from the habit.
May 5, 2016
I recently read Habit by Charles Duhigg and this is on a similar vein but has more emphasis on how to change the habits you have - and don't like. The narrative is a bit repetitive but I can see that the point is to keep hitting the neural pathways with the facts Ms Johnson wants you to take in. I enjoyed the book though I did find it a bit simplistic at times. I think it is a good place to start if you genuinely want to change the way you do something but it might not be enough on its own. I was given copy of this book by Netgalley in return for an honest review.
January 4, 2019
Illuminante! Iniziato senza troppe aspettative e devo dire che mi ha davvero stupita. Leggendolo mi sono sentita sempre più speranzosa, pronta al cambiamento e adesso dopo averlo terminato sento che in me é già cambiato qualcosa...Durante il percorso ho acquistato consapevolezza.
Parlando delle caratteristiche del libro: A tratti è ripetitivo ma la cosa non mi è dispiaciuta per niente anzi, secondo me è stato un ottimo modo per tenere a mente tutti i concetti che l'autrice ci spiega pian piano.
Parlando delle caratteristiche del libro: A tratti è ripetitivo ma la cosa non mi è dispiaciuta per niente anzi, secondo me è stato un ottimo modo per tenere a mente tutti i concetti che l'autrice ci spiega pian piano.
February 28, 2024
This is the second time o have read this and it’s one of those books that you understand differently when you re read. The methods Amy suggests are layered with spiritual and practical principles. You don’t have to be spiritual however to benefit and to utilise as change is possible with practical interpretation and application.
August 14, 2024
3.5 ⭐️
People complain about the repetitive lines, but this is a motivation book trying to trying to break a habit with healthy recognition habits.
This is also WAY less overwhelming than 7 Habits Of Highly Effective People.
People complain about the repetitive lines, but this is a motivation book trying to trying to break a habit with healthy recognition habits.
This is also WAY less overwhelming than 7 Habits Of Highly Effective People.
This entire review has been hidden because of spoilers.
September 16, 2017
Not what I was expecting, but did not give it very long. I may have another go a bit later.
November 19, 2022
Lots of insights that I think hold value, but almost completely anecdotal. Would have liked some more data or research notes to back up the ideas.
February 12, 2016
As a disclaimer, I received a copy of "The Little Book of Big Change" from the publisher.
A lot of what this books covers seems similar to an approach I've read about previously called "cognitive behavioral therapy." Essentially, if you don't like the thoughts you're thinking, change the way you think. Rather than call it that, the author breaks it down into a more simple explanation with personal examples. This is a good thing as it may be less scary sounding than "cognitive behavioral therapy." What I couldn't get behind was the "spirituality" angle to this book in which we're all tied into some kind of supermind that knows and wants what's best for us if we only listen to that voice rather than the one that says it's okay to eat an entire cheesecake. (After all, clearly the Universe *wants* me to eat an entire cheesecake or else why would I be in the right time and place to do so?) (It should be noted that, at this time, the Universe does *not* wish this as there is no cheesecake. Alas for this reviewer.) In all, "The Little Book of Big Change" gets credit for at least putting the responsibility for making changes on the person who sees that changes need to be made.
A lot of what this books covers seems similar to an approach I've read about previously called "cognitive behavioral therapy." Essentially, if you don't like the thoughts you're thinking, change the way you think. Rather than call it that, the author breaks it down into a more simple explanation with personal examples. This is a good thing as it may be less scary sounding than "cognitive behavioral therapy." What I couldn't get behind was the "spirituality" angle to this book in which we're all tied into some kind of supermind that knows and wants what's best for us if we only listen to that voice rather than the one that says it's okay to eat an entire cheesecake. (After all, clearly the Universe *wants* me to eat an entire cheesecake or else why would I be in the right time and place to do so?) (It should be noted that, at this time, the Universe does *not* wish this as there is no cheesecake. Alas for this reviewer.) In all, "The Little Book of Big Change" gets credit for at least putting the responsibility for making changes on the person who sees that changes need to be made.
December 12, 2017
"Free won't" & "Urges are just thoughts." All thought is temporary & fleeting." "All human experience comes to us via the creative gift of thought." "The basis for all habits is thought." "Your habit isn't personal." "Thought is the underlying source of all habits." "You need insight, not information." "The only thing that can ever make you do your habit is acting on the urge (the thought) to do your habit." "The only thing that determines your habitual behaviors is the way you relate to the thoughts that pass through your mind." "We can't necessarily control our thinking but we can see that the old thoughts is constantly being washed away, replaced by new thought, we only have to wait, and our experience will change." "It's not 'your' thought, it's simply 'thought.' You can take it or leave it. Even if you choose to leave it there is nothing you have to do. It will leave you." Children bounce back so quickly b/c "they dont think about their thinking." "Willpower is the wrong tool." "All thoughts fade."
August 14, 2017
This book is about so much more than the title suggests. It's really about being human & learning how to relate to your thoughts. It is simplistic and repetitive in ways that I found really helpful. Plus there are a couple great metaphors that will really stay with me.
It's almost like a more practical version of an Eckhart Tolle book. Certainly not for everyone, but it was a perfect read for me right now.
It's almost like a more practical version of an Eckhart Tolle book. Certainly not for everyone, but it was a perfect read for me right now.
June 14, 2024
The Little Book did what it intended: it got me to consider my approach to breaking bad habits differently. It took longer than it needed to in hitting the point home, but I get it. My thoughts control my actions, so the first thing to do is review and question those thoughts. Also, the point of keeping in mind that bad habit dopamine boosters mess with the equilibrium and it will take some effort to reverse that.
July 31, 2023
Oof. I survived another book that could've been a blog post. I had a hard time keeping an open mind with this one even as someone who can get on board with the universal mind and that "wisdom" is always my true nature.
My teacher friends will see the many references to growth mindset like neuropathways and neuroplasticity, as well as RULER principles, especially the Meta-Moment.
Basically, you are not your thoughts or urges or emotions. That is your brain and your brain is an idiot although you think it's where your smart comes from. Your thoughts, urges, and emotions are experiences that occur within you, but they are not you. You aren't mad. You feel mad. Don't deny it or ignore it or do anything with it. Just feel it and move on.
The author uses so many metaphors over and over and over and over.
1. I'm the sky. My thoughts, urges, and emotions are the weather. Vaporous thought clouds can block the sun, but they don't affect the sun. I guess I'm the sun now.
2. Your mind is a snow globe. When it gets shook up, all you need to do is pause and let it settle. Don't resist or deny or think you have to do something to get your thoughts to calm down. Don't engage with the urge. Just leave it alone and your mind will settle on its own.
3. Your reptilian brain is a screaming child in the backseat. It's telling you it wants McDonald's, but you're the one driving the car. Your thoughts, urges, and emotions try very hard to convince you to do something, but you don't have to act on it.
If you want a better explanation of thought, read Chatter: The Voice in Our Head by Ethan Kross.
I like the points made in this book, but it's sooo redundant and I got this icky feeling that the information could be harmful in certain circumstances. The last book I read was fiction, but had a character who was a middle school boy with Tourette's and I just kept thinking about what would happen if someone suggested this to fix him. It's just an urge, you don't have to act on it. It had the same feeling as conversion therapy and made me have an "ew" face while reading it.
I picked up the book because I'd like to create good habits, but this book is all about breaking habits. The author specifically calls out her own bulimia and smoking habits that disappeared along with clients who she helped with gambling, hoarding, and obsessive-compulsive disorder. She doesn't like the word disorder. It's just a thought and not part of you. It's not about willpower or avoidance or substituting actions. You are not your habit. You're just trying to make yourself feel better and that's how you know how to do that. So stop acting on those thoughts.
I get it. I'm a goddess and in control of my life. If that helps you, great. I wish you all the best in your endeavors!
My teacher friends will see the many references to growth mindset like neuropathways and neuroplasticity, as well as RULER principles, especially the Meta-Moment.
Basically, you are not your thoughts or urges or emotions. That is your brain and your brain is an idiot although you think it's where your smart comes from. Your thoughts, urges, and emotions are experiences that occur within you, but they are not you. You aren't mad. You feel mad. Don't deny it or ignore it or do anything with it. Just feel it and move on.
The author uses so many metaphors over and over and over and over.
1. I'm the sky. My thoughts, urges, and emotions are the weather. Vaporous thought clouds can block the sun, but they don't affect the sun. I guess I'm the sun now.
2. Your mind is a snow globe. When it gets shook up, all you need to do is pause and let it settle. Don't resist or deny or think you have to do something to get your thoughts to calm down. Don't engage with the urge. Just leave it alone and your mind will settle on its own.
3. Your reptilian brain is a screaming child in the backseat. It's telling you it wants McDonald's, but you're the one driving the car. Your thoughts, urges, and emotions try very hard to convince you to do something, but you don't have to act on it.
If you want a better explanation of thought, read Chatter: The Voice in Our Head by Ethan Kross.
I like the points made in this book, but it's sooo redundant and I got this icky feeling that the information could be harmful in certain circumstances. The last book I read was fiction, but had a character who was a middle school boy with Tourette's and I just kept thinking about what would happen if someone suggested this to fix him. It's just an urge, you don't have to act on it. It had the same feeling as conversion therapy and made me have an "ew" face while reading it.
I picked up the book because I'd like to create good habits, but this book is all about breaking habits. The author specifically calls out her own bulimia and smoking habits that disappeared along with clients who she helped with gambling, hoarding, and obsessive-compulsive disorder. She doesn't like the word disorder. It's just a thought and not part of you. It's not about willpower or avoidance or substituting actions. You are not your habit. You're just trying to make yourself feel better and that's how you know how to do that. So stop acting on those thoughts.
I get it. I'm a goddess and in control of my life. If that helps you, great. I wish you all the best in your endeavors!
March 2, 2021
This is a book that needs to get traction for people who have problematic habits like binge eating, obsessive negative thinking, poor body image, etc.
I've read so many books and even followed some programs like Bright Line Eating, Never Binge Again, Brain Over Binge. I've also read a great deal about self-sabotage including books like Positive Intelligence and 'Fight' by Hazel Gale... and I can't recall how much more.
Amy Johnson is different.
Truly.
This is the first time I've come across an author who goes beyond how our urges and thoughts are not us. I've heard that many times BUT the other side to that statement was never answered by any other author I read of - Who am I if I'm not the thoughts and urges?
With Amy's book I feel reconnected to a deeper sense of myself. I 'get' why and how thoughts aren't me. And I found the missing link that actually enables a person to 'dismiss the urges' as so many binge-recovery authors say.
And what's interesting is that Amy doesn't demonize our thoughts/urges by calling them saboteurs... like so many do. She's approached even our worst experiences from a place of love and points out how even when what we're doing seems self-destructive, it does come from a place of protection. This is a new perspective to me and one that leads to less battling with the self.
I hope more people with binge issues, problematic eating, and other habits find this book - especially after going through the gamut of other authors.
This is a short read with loving, spiritual insight that offers a perspective and the missing link that other popular books never touch.
I've read so many books and even followed some programs like Bright Line Eating, Never Binge Again, Brain Over Binge. I've also read a great deal about self-sabotage including books like Positive Intelligence and 'Fight' by Hazel Gale... and I can't recall how much more.
Amy Johnson is different.
Truly.
This is the first time I've come across an author who goes beyond how our urges and thoughts are not us. I've heard that many times BUT the other side to that statement was never answered by any other author I read of - Who am I if I'm not the thoughts and urges?
With Amy's book I feel reconnected to a deeper sense of myself. I 'get' why and how thoughts aren't me. And I found the missing link that actually enables a person to 'dismiss the urges' as so many binge-recovery authors say.
And what's interesting is that Amy doesn't demonize our thoughts/urges by calling them saboteurs... like so many do. She's approached even our worst experiences from a place of love and points out how even when what we're doing seems self-destructive, it does come from a place of protection. This is a new perspective to me and one that leads to less battling with the self.
I hope more people with binge issues, problematic eating, and other habits find this book - especially after going through the gamut of other authors.
This is a short read with loving, spiritual insight that offers a perspective and the missing link that other popular books never touch.
July 4, 2017
The great thing about this book is that the teachings and ideology can be applied to a vast majority of situations and behaviours in life. Any habit that needs changing, be it a physical habit such as smoking, or an emotional habit such as self-criticism, can be modified with the help of this book.
The book is split into three sections, firstly understanding your habit, secondly ending your habit, and finally ensuring lasting change. Each section is split into chapters, breaking down habits into the bare bones, allowing you to understand your behaviours before working on them. It is so much easier to break a habit once you understand the whys and wherefores behind them, which is why I really enjoyed the first section in particular.
The book has a focus on the more spiritual side of things, which will work well for some people and not for others. I am more inclined to science and evidence-base rather than the less well-supported spiritual element to self-help teachings such as Johnson's book, but I truly believe this is a highly valuable self-help manual which most people can find use for. Given that there are so many chapters, this is a good book to dip into for a chapter at a time as and when you have enough time to do so. I can imagine this being very helpful for those trying to give up smoking, as it breaks down the myths as to why people feel they can't break the habit.
The book is split into three sections, firstly understanding your habit, secondly ending your habit, and finally ensuring lasting change. Each section is split into chapters, breaking down habits into the bare bones, allowing you to understand your behaviours before working on them. It is so much easier to break a habit once you understand the whys and wherefores behind them, which is why I really enjoyed the first section in particular.
The book has a focus on the more spiritual side of things, which will work well for some people and not for others. I am more inclined to science and evidence-base rather than the less well-supported spiritual element to self-help teachings such as Johnson's book, but I truly believe this is a highly valuable self-help manual which most people can find use for. Given that there are so many chapters, this is a good book to dip into for a chapter at a time as and when you have enough time to do so. I can imagine this being very helpful for those trying to give up smoking, as it breaks down the myths as to why people feel they can't break the habit.
March 22, 2023
While acknowledging this book is 7 years old, many of the key features of its premise are not rooted in actual since, even for the time period it was written. She references how thoughts create feelings and behaviors, but latest research shows that this is only half of the equation, with feelings sometimes creating thoughts and behaviors.
The author also oversimplified the solution. As a therapist who works with OCD, making statements such as “When you see your urges and drives for what they are… they are stripped of their perceived power, and they become much easier to dismiss.” While eventually this may be true, in the initial stages of true OCD treatment (ERP and ACT being two good standards), making claims that simply acknowledging the urges and drives as what they and how it will be easier to dismiss feels demoralizing to individuals who will inevitably be dealing with some of the greatest struggles of their lives. Many clients with OCD are actively aware of the lies their thoughts contain, but still find it just as difficult to not engage in the compulsion.
I cannot in good conscious recommend this book. Despite the fact that it does contain some psychological truths, it’s act of oversimplification which could potentially create harm is not worth the risk. There are many other good quality books on the topic that are rooted in neuroscience.
The author also oversimplified the solution. As a therapist who works with OCD, making statements such as “When you see your urges and drives for what they are… they are stripped of their perceived power, and they become much easier to dismiss.” While eventually this may be true, in the initial stages of true OCD treatment (ERP and ACT being two good standards), making claims that simply acknowledging the urges and drives as what they and how it will be easier to dismiss feels demoralizing to individuals who will inevitably be dealing with some of the greatest struggles of their lives. Many clients with OCD are actively aware of the lies their thoughts contain, but still find it just as difficult to not engage in the compulsion.
I cannot in good conscious recommend this book. Despite the fact that it does contain some psychological truths, it’s act of oversimplification which could potentially create harm is not worth the risk. There are many other good quality books on the topic that are rooted in neuroscience.
May 14, 2025
Life-changing! Simple concepts yet is profound if you let it sink in. Repetitive, but that’s needed to absorb her message.
I have read so many books on changing habits, all in vain. Knowing the theory and being given steps to change does not always result in change. The harder I try, the more difficult it becomes, until it’s all I can think about. Sounds familiar? Frustrated? Sick of self-blame? I’ve found the answers and solution in this book, which is written with profound wisdom as well as kindness and understanding. The case studies are interesting and hopefully you will find some of the relatable so you can see yourself freed from your habits, just like them.
I’d give this book 6 out of 5 stars if I could! Borrowed from library but will purchase and keep so I can re-read it many times over. My husband has read my notes (summary) and is also keen to read it! Keen to read her next book.
I was surprised to see some low ratings. Those who do not embrace spirituality will score this book lower. I was also never one who thought much about spirituality. However, that was in the past. We are constantly on a path of personal growth and no one is superior, wherever they are on their path. I am grateful to be where I am at now and to receive these messages.
Give the book a go. Read it with an open mind and I hope this book will also bring you freedom and peace.
I have read so many books on changing habits, all in vain. Knowing the theory and being given steps to change does not always result in change. The harder I try, the more difficult it becomes, until it’s all I can think about. Sounds familiar? Frustrated? Sick of self-blame? I’ve found the answers and solution in this book, which is written with profound wisdom as well as kindness and understanding. The case studies are interesting and hopefully you will find some of the relatable so you can see yourself freed from your habits, just like them.
I’d give this book 6 out of 5 stars if I could! Borrowed from library but will purchase and keep so I can re-read it many times over. My husband has read my notes (summary) and is also keen to read it! Keen to read her next book.
I was surprised to see some low ratings. Those who do not embrace spirituality will score this book lower. I was also never one who thought much about spirituality. However, that was in the past. We are constantly on a path of personal growth and no one is superior, wherever they are on their path. I am grateful to be where I am at now and to receive these messages.
Give the book a go. Read it with an open mind and I hope this book will also bring you freedom and peace.
November 7, 2022
Could have been an essay
The principle behind this book is changing your perspective/mindset. Although, those actual words are rarely used because the author feels the need to get lost in trying to establish herself as someone with great new insight while using some other doctor’s “Three Principles” (laid out in the forward by said doctor). They lost me at “Universal Mind” and their lack of acknowledgment of the chemical response in the brain to certain habits.
And the author repeats herself, hence my subject line because while she had a few pearls of wisdom that some could benefit from, she didn’t need to write an entire book. (Especially when she cites so many other people’s books that have already been written on what she is talking about.)
Despite my absolute irritation, I read the entire book so I didn’t have a partially read book in my Kindle library. And I’m glad I did because Chapter 18 provided the best piece of advice - she basically says not to listen to “experts” because then we are listening to someone else’s “personal thinking” and that gets in the way of us listening to our own wisdom and what is best for us. So, maybe heed that advice and find another book to read.
The principle behind this book is changing your perspective/mindset. Although, those actual words are rarely used because the author feels the need to get lost in trying to establish herself as someone with great new insight while using some other doctor’s “Three Principles” (laid out in the forward by said doctor). They lost me at “Universal Mind” and their lack of acknowledgment of the chemical response in the brain to certain habits.
And the author repeats herself, hence my subject line because while she had a few pearls of wisdom that some could benefit from, she didn’t need to write an entire book. (Especially when she cites so many other people’s books that have already been written on what she is talking about.)
Despite my absolute irritation, I read the entire book so I didn’t have a partially read book in my Kindle library. And I’m glad I did because Chapter 18 provided the best piece of advice - she basically says not to listen to “experts” because then we are listening to someone else’s “personal thinking” and that gets in the way of us listening to our own wisdom and what is best for us. So, maybe heed that advice and find another book to read.
January 13, 2022
This did not change my life overnight but allowed me to reframe certain thoughts/behaviors before acting on them. Hits home on a lot of things humans do regularly whether it be behaviors, thoughts, substance abuse, and breaks those urges down via a scientific/spiritual approach.
“It’s as if we are the sky—always blue, always clear, with the sun always shining. That is our never-wavering spiritual essence. And our human experience is weather. Weather (thought, emotion, behavior) rolls in and covers up the blue sky at times. The storms can be so violent that they are all we can see; the clouds can be so thick that we forget the sun is there. But the weather doesn’t disturb the sky. The sky contains the weather but is not affected by it, just like our spiritual nature contains our human experiences but is not affected by them. And the weather, like thought and emotion, is always temporary. Sometimes it comes and goes quickly. Other times, it lingers. Sometimes the weather is pleasant, and sometimes we curse it. But it is all surface-level and temporary.”
“It’s as if we are the sky—always blue, always clear, with the sun always shining. That is our never-wavering spiritual essence. And our human experience is weather. Weather (thought, emotion, behavior) rolls in and covers up the blue sky at times. The storms can be so violent that they are all we can see; the clouds can be so thick that we forget the sun is there. But the weather doesn’t disturb the sky. The sky contains the weather but is not affected by it, just like our spiritual nature contains our human experiences but is not affected by them. And the weather, like thought and emotion, is always temporary. Sometimes it comes and goes quickly. Other times, it lingers. Sometimes the weather is pleasant, and sometimes we curse it. But it is all surface-level and temporary.”
October 3, 2024
This book showed me a new way to look at my behavior. It introduced to me the idea that my thoughts produce feelings, which produce behaviors. Change my thoughts (or really just let whatever thought I am having pass on its own) and my feelings and behaviors will change. Thoughts come and can go - on their own if I let them do so and do not latch on to them and develop them. For example - I want a fancy new car. (But I really cannot afford a fancy new car.) If I just sit with the thought - I don’t change it - I just sit with it - it will pass. It will simply pass in its own time as every thought I have does. If on the other hand I latch on to the thought - and I feed the thought - I want a new car. I need a new car! I deserve a new car! I must have a new car! To hell with the consequences! And on and on. My thoughts cause feelings which in turn produce behaviors. I buy a fancy, expensive new car and ultimately I suffer.
Get it?
I love this book. It is all so very simple.
Thoughts come and go. If we just let them.
We can avoid suffering.
Get it?
I love this book. It is all so very simple.
Thoughts come and go. If we just let them.
We can avoid suffering.
This entire review has been hidden because of spoilers.
December 7, 2024
I was skeptical that this would have much to offer. I work with people who struggle with addictions and I wanted to see if there was any wisdom this book had that I hadn’t heard before. Maybe I could help someone. I ended up helping myself. I didn’t realize I had addictions! Hahaha! I was pleasantly surprised that I found myself relating things to my own life, and found her advice quite helpful. I see things differently and am implementing some of her advice. I’m silencing my “inner lizard” and exercising my “free won’t” (opposite of free will)! It’s a quick read and for me had lasting impact. Glad I decided to read it for “someone else.” Hahaha. Granted, I don’t know how effective this would be for someone with more serious addictions, I can only relay my experience in changing the way I think: I’m learning to reframe some of my own negative self talk and rid myself of some annoying habits. It’s worth a read.
June 18, 2021
Interesting to see quite a few negative or middling reviews.
To start with the negative: The book does repeat its message quite a few times, but in different ways, using different examples, and usually sprinkled in with some new insight each time. I found some of the new age spiritualism spin a bit annoying, but going into this book with an open mind I was able to look past that and get something out of the authors intention in bringing it up.
But to end with the positive: Many of the ideas presented didn't exactly feel new, but having them all in one place as a refresher really helped me to get a deeper understanding of each and every topic. At the end of the day mileage may vary, but as someone currently trying to get through some nasty habits this book gave me exactly what *I* needed, to look at my habits a different way and begin to enact change.
To start with the negative: The book does repeat its message quite a few times, but in different ways, using different examples, and usually sprinkled in with some new insight each time. I found some of the new age spiritualism spin a bit annoying, but going into this book with an open mind I was able to look past that and get something out of the authors intention in bringing it up.
But to end with the positive: Many of the ideas presented didn't exactly feel new, but having them all in one place as a refresher really helped me to get a deeper understanding of each and every topic. At the end of the day mileage may vary, but as someone currently trying to get through some nasty habits this book gave me exactly what *I* needed, to look at my habits a different way and begin to enact change.
July 14, 2021
This book is full of vague and ambiguous sentiments, common sense ideology, and lacks any real guidance if you are attempting to make/break habits. Instead of providing any real direction, the author continuously reiterates the same few statements, and essentially suggests that the key to habit breaking is doing absolutely nothing all. Instead, you simply have to acknowledge that a habit begins with an urge/thought, that’s it! Once you do that, the habit magically loses power, and your behavior will fix itself! BUT don’t think about it too hard, because that will also lead you astray, the author touts. And this is the premise of the whole book.
While not completely misguided (it does provide a few brief moments of clarity and meaningful insight) this book would’ve been better compacted into one short chapter.
While not completely misguided (it does provide a few brief moments of clarity and meaningful insight) this book would’ve been better compacted into one short chapter.
November 20, 2021
I finished this book in one sitting because I found the message it was giving very intriguing. I know that, like many of the comments says, that it kind of reiterates the same messages and also has some 'new age religion' ideas in it but I think that it does have something to it. We are in control of our actions, and our thoughts are just thoughts. Ultimately, we have final say on what choice we want to make, and many who feel they don't may take comfort in that message. I know I do. I hope the methods the person has will help me with my life and my problems. I know that some of the reviewers dislike the new age message the author puts into this book but I think that it shouldn't discount some of the methods you can use in here and can be applied without the need for it to be backed by her spiritual philosophy.
March 9, 2020
This was a little book about overcoming addictions and habits. I had a really hard time getting through the first half of the book on Understanding Your Habit, so I skipped ahead to the second half Ending Your Habit and Lifelong Change. Even though I didn't understand the first half, I underlined more than I thought I would. It's the kind of book that I read some and then I had to go think about what I had just read. It took me longer to read because it's just not a book that I can sit own and get through without understanding and pondering. It did help me and it's a little book I'll keep around. It's a book I'll look at many times in the future to remind me what I can do to overcome a habit.
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