REVIEW: “Upgrade yourself. Scientifically proven system for acquiring and maintaining good habits "

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A step-by-step guide to changing your habits, backed by years of research

Each of us has things that we would like to change in our life. Eat right, quit smoking, learn to handle money, go to bed earlier and get up earlier, start a serious relationship, or increase your income. The list can be endless.

However, wanting and changing are completely different things, aren't they?

Along with a huge amount of literature on the type of "change yourself", the authors of this book offer a ready-made system for changing your habits, tested by 30 years of research.

Who is this book for

The book will be useful to everyone who feels the desire and need to change their habits, who have already tried to do this, but have not achieved a result, or who need additional motivation.

Here you will find not only tips and examples of people “who succeeded”, but also a detailed step-by-step action plan that will allow you to identify your desires and goals and develop a scheme for their achievement. It looks more like a detailed instruction on how to create a new behavior model.

The core of the program is a unified algorithm that allows you to change a wide range of behaviors, from chronic drug addiction to minor habits. In other words, the overweight person who wants to lose pounds and the workaholic who wants to shorten the hours in the office should take the same steps.

The Science of Change

First of all, the author explains why most of the literature on this topic does not work, and briefly describes the essence of the scientific method developed by him and his colleagues.

Amazingly, the information provided in over 95% of self-help books is not confirmed.

The authors of the book have developed a simple system for changing and reinforcing habits, which consists of 5 stages of 90 days.

90 days is the time it takes to prepare for change, create new behaviors, build confidence in the face of high-risk triggers (factors), and minimize the likelihood of relapse.

5 stages of self-change that you need to go through to achieve your goal:

• Step 1 - Thinking
• Step 2 - preparation
• Step 3 - Effort
• Step 4 - Consistency
• Step 5 - Save

Each of these steps has its own catalysts that help you achieve your goals and achieve results. The most useful ones are listed in the diagram below:

As a result of many years of research, scientists have found that the general scheme of the process has a spiral model, it was for it that their system was developed:

The spiraling path of change is very much like climbing stairs to the leaning Tower of Pisa, as my longtime colleague, Dr. Jim Prochazka, described it: for a while you go up and then start to move sideways. At times it seems that you are just walking in circles, but soon you realize that you were constantly moving upward. Keep this image in your head, it will give you

optimism.

Additional materials

In addition to the book, the authors suggest using a free site with assisted exercises and work forms. Also, the exercises indicated in the book are supported by free applications that can be downloaded from there.

Why this book is useful

With the help of the described tools, you can effectively work on changing your habits, build a system and sequence of actions, and determine your true desires and needs. In addition, you will also learn how to manage breakdowns and turn them into positive results for yourself, increase motivation, and reinforce new good habits.