The Healthy Habit Revolution: The Step by Step Blueprint to Create Better Habits in 5 Minutes a Day

by Derek Doepker, Marjorie Kramer (Editor)

Make Great Habits Stick Without Needing Superhuman Willpower Are you trying to create a habit like daily exercise, meditation, eating well, journaling... ...but constantly fall off track? The problem isn’t that you’re weak-willed. Most people just haven't been taught the counter-intuitive science of habit change. For instance, rewards can actually backfire if you're using the wrong type of reward. The solution? Use the latest psychological discoveries to change your habits almost effortlessly - one step at a time. All in under five minutes a day. "The Healthy Habit Revolution" takes thousands of hours of new research from behavioral, cognitive, and human needs psychology... ...and condenses everything into a 21-day, step-by-step blueprint that makes great habits stick for good. If you can trade 5 minutes a day for a life of greater productivity, health, and happiness, this book is for you. What to Expect from Your 21 Day Healthy Habit Challenge You’ll get a step-by-step program that will show you… • Day 1: The #1 thing that will sabotage any chance of lasting success if you don’t address it first. • Day 3: How 6 human needs drive all of your habits, and why they’re the keys to reprogramming your behavior. • Day 7: How the wrong type of reward actually prevents you from developing permanent habits. • Day 9: Why changing a single word in one’s vocabulary took success in making a healthier choice from 39% to 64% in a research study, and how to get even better results using this principle. • Day 11: How the force stronger than willpower determines your success. • Day 16: 3 magic words to effortlessly overcome overwhelm and annihilate procrastination. • The Ultimate Secret Lesson Most Habit Books Never Talk About… Why even the best habits can be incredibly destructive if you don’t have one thing to keep them in check. Do You Have What It Takes? Now, I won't promise this approach is a "magic pill." It still takes a willingness to invest a few minutes a day. A willingness to acknowledge consequences if you don't change. And a willingness to improve yourself. But if you have these traits, then I wrote this book for you. Because I want others to benefit from the methods that helped me and my clients permanently change their habits. Are You Ready To Join The Challenge? If you're ready, download The Healthy Habit Revolution now to get started today. Scroll up and click the buy button. Although you’ll learn a bit about getting rid of bad habits, that’s not the purpose of this book. This is for developing good habits that last a lifetime like reading, meditating, eating better, exercising, increasing productivity, and whatever other personal development will change your life.

Genres: Self Help, Nonfiction, Health, Psychology, Personal Development, Amazon, Reference

146 pages, Kindle Edition

First published December 27, 2014

About the author

My name is Derek Doepker and I am the creator of Excuse Proof Fitness at http://excuseproof.com as well as a fitness author specializing in overcoming everyday challenges to living a healthy lifestyle like limited time, limited budget, limited knowledge, or just plain lack of motivation.

I didn't always used to be an "expert" though. My passion for these things stems from my own struggle years ago living an unhealthy lifestyle and eating fast food every single night. I was addicted to junk food and my body was suffering for it.

I wanted to change, but I had no idea how to overcome years of terrible eating habits and lack of exercise. It didn't help that there were millions of conflicting experts and books out there all saying something different.

After intense research and plenty of hard work, I managed to get in the best shape of my life, and most importantly stay in great shape for the past 9 years.

But it wasn't enough for me to see results, I wanted to help others overcome the same obstacles I had to face like a busy schedule and limited money.

I also noticed many people struggling to get motivated, and this led me into spending years studying everything I could get my hands on when it came to psychology, personal development, and how to "hack" the brain to do what you want it to do. When I discovered that "willpower" is not the answer to making change, it started to make sense why so many people struggled to stay motivated.

Having this knowledge of psychology, plus my special "ninja" strategies I developed over the years for overcoming time and money constraints, I set out to share my knowledge with others so anyone who wanted to get in shape would have the tools and knowledge to do so.

For those ready to make the commitment to live their fullest potential, you are free to check out my blog where I offer free tips as well as my kindle books where I layout the most powerful techniques I've ever discovered for creating a rapid and permanent change in your body and mind.

Reviews

[Enes · Rating 4 out of 5]

I really liked "The Healthy Habit Revolution" by Derek Doepker, because it was the most laconic habit development book I've ever read.

I did not follow the 21 day rule, because I was just looking for extra tips and tactics when it comes to habit development, however I highly recommend this book to be read in the exact way of how it's been designed. There are 21 chapters to be read in each day. Each day the author explains a step to build up a health habit with some trick along the way.

I believe it's really beneficial with the authors own insights of habit development. He mentioned from the beginning that he is not exactly an expert on this matter, but with the reading and research on the topic, he definitely is a worth reading author on this topic.

[Thomas M · Rating 5 out of 5]

Simple and straightforward

Great book. Very straightforward and honest. Wasn't pie in the sky, believe in yourself silliness. I would recommend it highly.

[Carmen · Rating 5 out of 5]

This book was great in providing a different perspective at creating better habits. It will definitely be something I continue to look back too.

[Michael K. · Rating 5 out of 5]

I found this, along with its companion workbook, to be both interesting and familiar in its "format". I later found the key element, Tony Robbins, not the writer but rather Mr. Doepker had read some of his books and possibly gone through a seminar. But, I digress...I found it to be interesting and simple. Easily applied in one's life and adapting to your ways, or vice versa. It is well written and one of those books that you could just breeze through to get a gist of its contents. You can change anything in your life, one step at a time.

[Rob Clifton · Rating 5 out of 5]

Practical advice presented well.

The advice contained here is easy to understand and very practical. The reader will find straight forward tips that can be implemented quickly and easily. Well written, with the right amount of humor thrown in. Very useful contribution to the self-development genre and the popular topic of better habit formation.

[Nicole Scholet · Rating 5 out of 5]

Will recommend to all

The most realistic, practical, and results-driven self-help book I've read. An effective and powerful tool to make the changes you've been seeking in small manageable doses. Plus, each section is backed by research in science that changes your mindset and is easy to understand. But the most important thing is it makes you participate and take action in a sustainable way!

[Dorrie Baker · Rating 5 out of 5]

Excellent! A must read

Honestly, this book just called my name and I'm so glad I answered! This is a system that is simple and effective. I will be using this for a long time to come.

[Kevin Scott · Rating 2 out of 5]

For a beginner to a healthy lifestyle. Lazily researched and, although the writing is competent, it is rather formulaic and lacks stories or anecdotes to hold the reader's interest. However, chapters are bite-sized for easy consumption.

[Sergio · Rating 5 out of 5]

True and true

Positive vibes came from reading this book because I learned some of the tips and tricks to becoming a better you by simple things here and there.

[Naomi · Rating 4 out of 5]

A book for anyone, ready or not...you can!





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The Healthy Habit Revolution: Create Better Habits in 5...

by Derek Doepker (Goodreads Author)

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Read in August 2019

This was my first book to ever purchase on Kindle, and I had had my eyes on it a couple of times but it wasn't available via my library or our consortium, so I jumped on the deal and started right in on the 21-day challenge. I have found complete success during this challenge with the micro-habits and it makes total sense about some habits helping all the other areas of your life move in the right direction as well. I was onto some good stuff myself, but this gave me a recharge and healthier mindset about what I'm doing and WHY I'm doing it, and that give and take you have in life that you have to work with and either fight against or roll along with in order to find the peace and the freedom you need with your healthy habits. I also came up with a couple of really easy "aha" thoughts that have helped me a ton in the past three weeks of reading this book bit by bit. The cool thing is that yes, you can go through this book again and again, as you work on different habits. I really enjoy the science behind how the brain works, and it helps me understand myself and exactly what my problems, and victories are. The homework part really does help too, so do it; don't just read the book and work on your stuff.

[Jessica · Rating 4 out of 5]

My husband is currently obsessed with how to books on how to build healthy habits and so I got this book for him. Here is his take on it:
It was easy to read, a big plus in its favor. The advice given made sense to him and encouraged him in feeling that he could actually build better habits and end up sticking with them. The author gives us a 21-day step by step approach to changing our brains and way of thinking through cues and rewards. The author starts off with his turning point, when he decided enough is enough and he needed to make a change. One piece of advice I thought was very good was that at first, practice was more important than performance. Too often I got discouraged thinking that I wasn’t doing enough, while I was not recognizing that sometimes it is better to take small steps before I run marathons.
I think that this book can be very helpful to those who are thinking of making a change and are willing ot listen to advice on the topic.

[Mary · Rating 3 out of 5]

I like how the author approaches the concept of creating healthy habits from a variety of angles. In a way, every one of my excuses is knocked down. The concept of micro-habits is especially appealing to me and is something I've already started incorporating. My primary critique of the book is that it sometimes goes into a stream of consciousness style that could be edited down. However, I still recommend it as a solid resource for how to develop good habits.

[Prakash Sharma · Rating 5 out of 5]

Very good book on habit development

What we need to do anything is determination, discipline and dedication..... That's all.
Self-help books can't do miracles if you are not mentally prepared for actions.
It's sad to see the reviews of this book too, people don't want to get best of it rather they are focused on typos, grammar, errors, etc.
Unable to understand what a reader looks like - editor, critique or a person who really looking for motivation.

[Carol · Rating 5 out of 5]

I had previously just finished Atomic Habits and I was eager to learn more. This eBook, which I had found as a free download, certainly delivered. The author knows his stuff. In a concise and orderly manner, he guides the reader in developing and keeping good habits. He also provides further resources and excerpts from other writers on the subject. In my opinion, it is as helpful and motivating as the bestseller by James Clear. I will be referring back to this book as well.

[Gillian · Rating 5 out of 5]

Speaking my language!

This is exactly my approach. I changed my life using "baby steps" to slowly and achievably build routines and habits that helped me alter my lifestyle for healthy living. Brilliant read and I'm sharing out with others. Now when they ask how I did it, I can just tell them to read this book!

[KitCat · Rating 4 out of 5]

Good reminders and great step by step

I enjoyed working through micro habit 101 and learning the authors perspective on changing habits. I have heard several bits of similar advice in the past but this book is putting together all the bits into a comprehensive easy to follow plan. I recommend it to anyone trying to make change in their life.

[Michael · Rating 4 out of 5]

Good Advice

Derek Doepker offers sound advice on achieving goals. While many are common sense, what the author stresses are ways to keep focused from beginning to end during the process. The book also offers short essays, blog posts, and book excerpts from other practitioners of creating habits for successful and fulfilling lives.

[Melissa Morse · Rating 3 out of 5]

Nothing new

This book presents much of the same information of other books I've read but good reminders to keep the ideas in the forefront if you're looking to develop healthier habits. Stuff you most likely already know but presented in quick easy to read chapters with some easy action items to build momentum.

[Angel · Rating 4 out of 5]

Why you should read this.

They say if you do something for two weeks it will stick. Well that’s just the tip of the ice berg. This book will break down simple ideas and explain what you need to do and change to really make a habit stick. I’ve now got a list of habits I want to include and now have a plan to make it happen.

[yaneke sailsman · Rating 5 out of 5]

Love it

Love it Love it.....Very practical. Felt as if Derek really wanted to help me. Love the fact that he placed all the additional resources at the back of the book. Made it feel more genuine as opposed to just trying to make the next sale. The tone of the book was great . I was able to make notes as I read....Awesome read

[Adam · Rating 4 out of 5]

Maybe like 3.5 stars. He comes off as very self-help guru/salesy. But I’ve studied the subject enough to know it’s great advice based on great science. Personally, I like having room to think about the recommendations and know where the science is coming from. But overall, a helpful little guide to get a kickstart on habits.

[Nancie Lafferty · Rating 4 out of 5]

Anyone who strives to improve one aspect or another of their life soon learns that there are multiple approaches and that sometimes one thing works and sometimes something new is necessary. This book is a fast and easy guide to trying something new or reworking something already tried. I found it helpful in my self-help journey.

[Laura Elizabeth · Rating 3 out of 5]

A free Kindle read!

First, I dont mind a self-help book, especially one designed with short chapters like this one. I like some of Derek Doepker's insights, especially ones like making lists, and completing micro lists. Do your small habits daily. Like reading just a few chapters.

[Michelle Poirier · Rating 5 out of 5]

Want to know the easiest and best way to form habits then this book is for you. It’s easy to follow and can serve as a great starter book if interested in human behaviour as well. It is extremely easy to read, understand and to follow through on. Enjoy...I know I did 👍👍👍👍👍

[Paul Miles · Rating 4 out of 5]

Good book

This book has alot of good tips for everything for excuses, procrastination, getting started and even visualization.

Highly recommended fur those who are liking to change their habits.

['Special' Ed Harris · Rating 4 out of 5]

Pretty Good

I read this mostly for the sake of my wife who has perhaps more need of it than I do, but I still found it edifying and mostly worth the effort. My wife has yet to get past day nine. You can lead a horse to water and that.

[Mygsasha · Rating 4 out of 5]

This book tell me things I knew. But I need to read time to time the same things to remember and keep motivated.
It helps me with the real situations and I will try the mini habits. They are the best for me.

[Jacqui Schischka · Rating 4 out of 5]

I really enjoyed this book. It had a lot of material regarding habit forming and from a range of different sources too - the bonus chapters at the back were great. I have read A LOT of self help books but I did find a couple of new gems in this book.

[Stacey · Rating 5 out of 5]

This book was absolutely fantastic. I will certainly be revisiting it in the future. I read a lot on this topic and I felt this book had a lot of information that I hadn’t considered. Highly recommend it.

[Judy Link · Rating 5 out of 5]

Book Just Clicked For Me

I started the book hoping it wasn't just another self help book that didn't
Work for me. It wasn't. It was clear with 5 minute chapters to read and act on for each day.
For me, it was all about eating healthier . And it worked really well !