Persevere: The Science-based Guide to Starting Lifelong Healthy Habits

You tried and tried to change your behavior. You joined a gym, signed up for a diet or implemented any of the countless expert opinions on the internet. These worked temporarily and you fell back into your usual routine. Worse, you chastised yourself for failures and worried you’d never succeed. You are not alone.

Persevere is the science-based guide to sustaining enduring behavior change. It isn’t a list of suggestions, it’s a scientific description and evaluation of your efforts. Using science you can establish healthy exercise, diet and sleep habits - or even learn a new skill. Dr. John Borgen relates three personal examples (with data), including his setbacks and successes. The four following sciences are integrated to support your sustained change:

• Applied behavior analysis describes how past and present experiences shaped your behavior and how to use behavioral processes to influence change.

• Acceptance and commitment therapy loosens the grip of your mind on worries, fears and failures to change.

• Mindfulness practice teaches you to be present with discomfort and feeling overwhelmed.

• Single-case design uses your behavioral data to evaluate and change your efforts to change