Abstract

You want to stop, but you are so absorbed in something that you can't stop, and before you know it, the day is almost over.
Have you ever experienced this?
Habits that we want to quit include those that "give us an immediate sense of accomplishment," "give us a pleasant experience," "help us kill time," "give us a desire for recognition and belonging," and "give us powerful reminders.
On the other hand, resisting them with willpower and effort is challenging.
This book introduces a technique for "quitting bad habits without endurance while satisfying cravings" using notebooks.
It is a cognitive-behavioral therapy that requires only three minutes daily to write just one line for each of the four items.
You can quickly get out of bad habits without willpower or effort!
If you read this book and practice the notebook technique, you will realize you can quit easily using your brain mechanism.
Table of Contents
Chapter 1
A clinical psychologist teaches you the easiest way to quit at the moment!
Chapter 2
Fulfill your cravings while you are at it! It is the key to quitting bad habits!
Chapter 3
3 minutes a day! How to Write a Notebook to Quit
Chapter 4
Get out of your addiction to games!
Chapter 5
Let's get out of our addiction to social networking sites!
Chapter 6.
Let's get out of our addiction to video!
Chapter 7
Let's get out of our addiction to alcohol!
Chapter 8
Let's get out of the habit of binge drinking!

Author’s Information

Misuzu Nakashima　　
Clinical psychologist. Licensed psychologist. Doctor of Psychology. Specializes in cognitive-behavioral therapy. Born in Fukuoka, Japan, in 1978, she has 22 years of clinical experience. D. from Kyushu University Graduate School of Human Environment Studies. After working at Hizen Psychiatric Center, Graduate School of Arts and Sciences, University of Tokyo, and Faculty of Humanities, Fukuoka University, she is an academic cooperative researcher at the Graduate School of Human Environment Studies, Kyushu University. She has held time management courses for working people, which have been well received. She also practices group cognitive-behavioral therapy to improve problem behaviors at probation offices and juvenile training schools.