July 26, 2024

Books I'm Glad My Therapist Recommended

The Power of Habit, by Charles Duhigg

Specific goals for therapy can make a big difference for a positive outcome. Defined goals frame the process for more efficient and effective work. Some examples of goals we at Catalyst often support include: reduced frequency of anxiety at social events, lower stress at home with the kids in the evening, improved performance when giving client presentations, or higher enjoyment of quiet time with a partner. However, while the goal represents a single, targeted outcome, success in achieving it is often a process of adapting old and adopting new habits. 

The thing is, changing habits can feel extremely hard. Our brain prefers autopilot because it is far less energy to do what we have done in the past than to choose a new path. But, the old routines might not actually be serving the life we are trying to build. So, new habits and routines are needed to reduce anxiety, manage health conditions, manage irritability or start a new hobby. If you are currently calling to mind a compost pile of past new year’s resolutions, we’ve got good news for you: once you understand the components of every habit, you gain much greater power to change or start them.

How are habits key to CBT?

Charles Duhigg’s The Power of Habit is a must-read for anyone seeking to understand and transform stubborn patterns to move closer to their goals. At its core, the book delves into the science of habits—how they are formed, how they work, and most importantly, how they can be changed. This aligns perfectly with the principles of Cognitive Behavioral Therapy (CBT), the evidence-based approach that is the cornerstone of Catalyst Psychology.

Learn the science behind adapting, adopting and maintaining life-changing habits.

CBT focuses on identifying and modifying unhelpful thoughts, behaviors, and emotional responses. One of its key components is breaking the cycle of negative habits that contribute to mental health issues such as anxiety and depression. Duhigg’s book provides a practical framework for this process, explaining the habit loop: cue, routine, and reward. By understanding this loop, individuals can identify the triggers of their habits and systematically change their responses.

How do habits contribute to anxiety and depression?

For folks with anxiety, worry is a key habit (see our most recent blog post on worry to learn more). For those with depression, painful thoughts and physical fatigue contribute to avoiding activities that were once enjoyable, creating a new habit that maintains a painful status quo. Both patterns need interrupting to experience life differently. Reading The Power of Habit can help you become an even more empowered collaborator with your therapist on your path to change.

At Catalyst, we are not content with merely reducing challenges and symptoms. We are passionate about amplifying our clients’ resilience, success, and happiness. Often, clients are surprised to learn that peak performance and life satisfaction are found not in extraordinary moments, but in the incredible commitment to consistency. Many of our clients feel overwhelmed by life's demands and are unsure of how to make small changes that can add up to big gains. We are often using the same behavioral science in The Power of Habit to support our clients in implementing daily evidence-based routines such as:

  1. High quality sleep
  2. Regular light to moderate exercise and resistance training
  3. Balanced nutrition
  4. Social connection
  5. Recovery practices for nervous system health

Duhigg’s emphasis on keystone habits—small changes that lead to significant transformations—resonates with Catalyst’s focus on incremental progress and commitment to consistency. By identifying and altering a few key habits, individuals can create a ripple effect that positively impacts other areas of their lives.

The Power of Habit is an invaluable resource for anyone engaged in CBT. It provides actionable insights and tools that can help readers understand and harness the power of habits to foster the lasting changes they are looking for. We at Catalyst recommend it for anyone looking to increase their mastery of habits and routines to achieve their goals.

Reach out to us today to schedule your initial phone consultation. Let's discuss how we can help you adapt and adopt the habits needed to help you achieve your goals.

This blog is for general informational purposes only and does not constitute clinical practice or other professional mental health care services, including the giving of clinical advice, and no doctor/client relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional clinical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, health or mental health care for any symptoms they may have, and should seek the assistance of their health care professionals for any such conditions.

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