| | Take
Back Your Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . | 7 |
| | Assess
Your Health Behaviors . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . | 9 |
| | Pick
a Behavior from the Checklist . . . . . . . . . . . . . . . . . . . . . . . .
. . | 10 |
| | | | |
| Chapter
1. Understand Your Issues About Change | 12 |
| | Your
Decision Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . | 13 |
| | Assess
Your Resistance and Motivation Scores . . . . . . . . . . . . . . . . | 14 |
| | Assess
Your Competing Priorities . . . . . . . . . . . . . . . . . . . . . . . . . .
. | 16 |
| | Assess
Your Energy to Change . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. | 17 |
| | Assess
Your Motives for Change . . . . . . . . . . . . . . . . . . . . . . . . . . .
| 18 |
| | Assess
Your Confidence and Ability to Change . . . . . . . . . . . . . . . . | 19 |
| | Assess
Your Level of Emotional Work on Change . . . . . . . . . . . . . . | 21 |
| | |
| Chapter
2. Lower Your Resistance .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . | 22 |
| | Understand
More about the Benefits of Your Unhealthy Habit . . . . | 23 |
| | Assess
Your Priorities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . | 24 |
| | Compare
Your Priorities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . | 26 |
| | Think
How Your Behavior Will Affect Your Health over Time . . . . | 28 |
| | Clarify
Your Personal Choice and Responsibility to Change . . . . . . | 30 |
| | Make
a List of Substitutes for Your Benefits . . . . . . . . . . . . . . . . . . | 31 |
| | Change
Your Views about Your Reasons to Stay the Same . . . . . . . | 32 |
| | |
| Chapter
3. Increase Your Motivation .
. . . . . . . . . . . . . . . . . . . . . . . . . | 33 |
| | Consider
Future Events Happening Now . . . . . . . . . . . . . . . . . . . . . | 34 |
| | Change
Your Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . | 36 |
| | Look
at Your Excuses for Not Changing . . . . . . . . . . . . . . . . . . . . . . | 38 |
| | Transfer
Motivation toward Changing Your Behavior . . . . . . . . . . . | 40 |
| | Change
Your Views about Your Reasons to Change . . . . . . . . . . . . | 41 |
| | |
| Chapter
4. Make Plans for Change .
. . . . . . . . . . . . . . . . . . . . . . . . . . . | 42 |
| | Overcome
Negative Self-talk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. | 43 |
| | Use
Your Strengths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . | 44 |
| | Take
Time-outs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . | 45 |
| | Suppose
a Miracle Happened Tomorrow . . . . . . . . . . . . . . . . . . . . . | 46 |
| | Find
Exceptions in How You Behave . . . . . . . . . . . . . . . . . . . . . . . . .
| 47 |
| | Understand
Your Addiction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. | 48 |
| | Increase
Your Confidence and Ability to Change . . . . . . . . . . . . . . . | 51 |
| | Overcome
Barriers and Increase Supports . . . . . . . . . . . . . . . . . . . . | 52 |
| | Select
Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . | 54 |
| | Prevent
Relapses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . | 57 |
| | | | |
Appendices | |
| | A.
Your Motivation Score Chart . . . . . . . . . . . . . . . . . . . . . . . . .
. . . | 63 |
| | B.
Your Goal Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . | 64 |
