Phase 3 of 4
Action Workbook
Engineer behaviors that stick — through design, not willpower.
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What is this workbook?
Knowing and doing are handled by entirely different systems in your brain. The Action phase is where habits are actually built or broken. Most people fail here not because they lack motivation — but because they’ve never designed the behavior itself with any real precision.
What's inside
- ✓The neuroscience of habit execution and automaticity
- ✓A Behavior Audit to examine exactly what you’re doing, when, and why
- ✓Implementation Intention worksheets — if-then planning that doubles follow-through
- ✓Habit Stacking design tools to anchor new behaviors to existing routines
- ✓Friction mapping — reduce effort for good habits, increase it for bad ones
- ✓Environment design principles to make the right action path-of-least-resistance
- ✓4-Week Action Consistency Log
“Small actions, done consistently, beat big actions done occasionally.”
About the Author
Dr. Adarsh K. Gupta, DO, MS is a physician, habit scientist, and author of The Science of Habits. With 25+ years of clinical practice and thousands of patients treated, Dr. Gupta brings evidence-based behavioral science into practical, usable tools.