What is *Making Habits, Breaking Habits* by Jeremy Dean about?

*Making Habits, Breaking Habits* explores the science of habit formation, why habits become automatic, and evidence-based strategies to replace harmful routines with positive ones. Jeremy Dean, a psychologist, combines research with practical advice to explain how the brain’s “autopilot” drives behavior and how mindfulness, context, and repetition can help reshape habits long-term.

Who should read *Making Habits, Breaking Habits*?

This book suits anyone interested in behavior change, from individuals tackling personal goals to professionals in psychology or self-improvement. Readers seeking actionable methods backed by studies—like habit-forming timelines or disruption techniques—will find it particularly valuable.

Is *Making Habits, Breaking Habits* worth reading?

Yes, it offers research-driven insights into habit mechanics, debunking myths about willpower and providing tools like the “66-day rule” for habit formation. Its blend of anecdotes and scientific studies makes complex concepts accessible, though some critics note its discursive style.

How long does it take to form a habit according to Jeremy Dean?

Dean cites research suggesting habits take **66 days** on average to solidify, varying by complexity and individual consistency. Repetition in specific contexts strengthens neural pathways, making behaviors automatic over time.

Can major life events help break bad habits?

Yes, disruptive events like marriage, moving, or career changes create “habit windows” where old routines destabilize. Dean advises leveraging these moments to replace negative patterns with intentional actions, as seen in energy drink marketing case studies.

What role does mindfulness play in breaking habits?

Mindfulness disrupts automatic behaviors by increasing awareness of triggers and actions. Dean emphasizes observing habits without judgment to identify cues, making it easier to substitute unhealthy responses with deliberate choices.

What is the “autopilot brain” concept in the book?

The “autopilot brain” refers to the subconscious system driving ~45% of daily actions through habitual neural pathways. Dean explains how this system conserves mental energy but can trap people in counterproductive routines unless consciously rewired.

Does the book offer strategies for maintaining new habits?

Yes, tactics include anchoring habits to existing routines (e.g., meditating after brushing teeth) and using incremental changes to avoid overwhelm. Studies show these methods boost adherence by ~300% compared to vague resolutions.

습관의 심리학

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습관의 심리학 개요

왜 우리의 새해 결심 중 88%가 실패할까요? "습관의 심리학(Making Habits, Breaking Habits)"은 습관이 형성되거나 형성되지 않는 과학적 원리를 밝혀냅니다. 의지력만으로는 충분하지 않다는 역설적인 발견으로 행동 과학자들에게 사랑받는 이 책은, 작고 일상적인 변화가 단 66일 만에 지속적인 변화를 만들어낸다고 설명합니다.

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습관의 심리학의 같은 아이디어를 담았습니다. 나에게 맞는 목소리, 깊이, 속도를 고르고 언제든 바꿔 보세요.

1장

The Power of Habit: Unlocking the Invisible Forces That Shape Our Lives

Have you ever wondered why you automatically reach for your phone first thing in the morning? Or why breaking that chocolate habit feels nearly impossible despite your best intentions? You're not alone. Jeremy Dean's groundbreaking work "Making Habits, Breaking Habits" reveals the surprising truth: nearly half our daily actions aren't conscious decisions but automatic habits operating below our awareness. This book has become a cornerstone text in behavioral psychology, praised by figures from Daniel Pink to Charles Duhigg, and has transformed how organizations from Google to the NHS approach behavioral change. What makes this exploration so compelling is Dean's ability to bridge scientific research with practical application, showing how these invisible forces shape everything from our health to our happiness. The real question isn't whether habits control your life-they do-but whether you'll learn to master them before they master you.

2장

The Science Behind Habit Formation: More Complex Than You Think

I began with what seemed a simple question: how long does it take to form a habit? Google searches yielded a suspiciously precise answer of 21 days, supposedly based on research. Digging deeper, I found this number originated with plastic surgeon Maxwell Maltz, who observed patients took 21 days to adjust to physical changes like amputations. This figure has dominated self-help literature ever since, spawning countless "21-day transformation" books. Recent research reveals the truth is far more complex. A University College London study tracking 96 participants forming new habits found the average time was actually 66 days, with considerable variation. Simple habits like drinking water after breakfast formed in about 20 days, while exercise habits took much longer-some weren't established even after 84 days. The relationship between repetition and automaticity follows a curve, with early repetitions yielding the greatest gains. For some participants, habits could take up to 254 days to fully form. Diary studies reveal we spend 30-50% of our waking hours engaged in habitual behaviors. Three key characteristics define habits: we're only vaguely aware of performing them, they lack emotional intensity, and they become automatic through repetition. This automaticity is actually beneficial, protecting us from "decision fatigue" and freeing mental resources for other thoughts. Habits are curiously emotionless-through repetition, they lose their emotional flavor. As researcher Nico Frijda notes, we become habituated to both pleasure and pain. Activities once considered painful become less so, while pleasurable experiences become mundane. Context is crucial to habit formation-we tend to perform the same behaviors in the same circumstances. Like Pavlov's bell experiment, our environments unconsciously trigger established patterns. This explains why moving house or changing jobs disrupts our routines-without familiar cues, our autopilot falters. What about those living with others? Research shows that people living alone report more habitual behaviors than those living with others. The presence of other people introduces variability that disrupts the consistent contexts needed for strong habits to form. This insight offers a valuable strategy for those seeking to break unwanted habits: changing your environment can be more effective than relying on willpower alone.

들리는 모든 단어를 눈으로 확인하세요

습관의 심리학의 각 단어가 오디오에 맞춰 실시간으로 강조되어 편하게 따라 읽을 수 있습니다.

3장

When Habits Overpower Intentions: The Unconscious Mind Takes Control

We like to believe our habits follow our intentions-that we decide to form a habit and then simply do it. This intuitive understanding suggests a straightforward process: intend to eat healthier, buy whole-wheat bread repeatedly, and eventually grab it automatically without thinking. Research reveals that as habits strengthen, intentions predict behavior less and less. Most troublingly, those with the strongest habits (who have the least control over their behavior) express the most confidence in their ability to predict their actions. This suggests habit's dark side: familiarity creates an illusion of control over precisely those behaviors we control least. Studies show that behaviors performed weekly in stable contexts become strong habits that resist our conscious intentions to change them. Only behaviors performed just a few times a year remain under intentional control. This means a vast amount of our regular activities-from restaurant choices to entertainment decisions-operate more automatically than we realize. Despite psychologists' success in changing people's intentions through various techniques, actual behavior change remains difficult when habits are strong. Fortunately, most of our habits align with our original intentions and can even keep us safe when our conscious mind is distracted. It's primarily our unwanted habits that prove so resistant to change-not because we lack willpower, but because of the fundamental power of habit itself. Our frontal lobes-the brain area just above our eyes-provide our main defense against complete unconscious control by monitoring and inhibiting automatic actions. When this area is damaged, control over habits can be lost entirely, as demonstrated by patients with "utilization behavior" who compulsively use objects placed before them. They'll put on multiple pairs of glasses, eat when not hungry, or comb already-tidy hair, even after being told not to. Even more disturbing is "alien hand syndrome," where patients experience their hand performing actions against their will, as if controlled by someone else. These disorders reveal how our habits constantly emerge from our unconscious. For most of us, inhibitory processes prevent these automatic behaviors from taking over completely.

4장

The Hidden Patterns of Everyday Life: How Habits Shape Our World

Luke Rhinehart's fictional dice experiment reveals why we resist randomness: we crave not just our own routines but predictability from others. Research confirms this preference for familiarity-students consistently choose the same lecture seats, and frequent flyers grow increasingly comfortable with air travel. Routines provide comfort by reducing stress associated with practiced processes, whether behavioral or intellectual. Emergency room doctors rely on ingrained habits to remain calm during crises, and we find solace in daily rhythms during emotional upheaval. Despite these benefits, habits get bad press as "the daily grind" that makes us feel robotic. We experience emotions while performing habits, but they're typically unrelated to the actions themselves. Research shows we're half as likely to feel pride about habits compared to non-habits, suggesting we don't associate routine behaviors with our ideal selves. We feel detached from our habits, as if externally controlled, creating a disconnection between ourselves and our routine behaviors. Family routines, particularly around mealtimes, create powerful habits that shape our identities. Most people recall sitting in specific spots at the family table, with established patterns of interaction during meals. Despite increasingly fractured lifestyles, families that maintain predictable routines tend to be happier and better adjusted, as these rituals provide security and strengthen family identity. Early social habits profoundly influence our entire lives. The habit of politeness to strangers, typically instilled in childhood, creates a self-fulfilling prophecy-our expectation of acceptance leads to warmer behavior, which generates greater acceptance. Conversely, those who develop pessimistic social expectations tend to experience rejection, creating vastly different life trajectories. Friendship formation depends more on shared activities than shared attitudes. Research reveals that friends typically have similar preferred activities but not necessarily similar attitudes-"those who play together, stay together." We underestimate how crucial shared habits are in forming and maintaining friendships because of their unconscious nature. Even love itself represents an intertwining of habits, with two people's routines becoming interdependent in ways that benefit both partners.

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5장

The Unconscious Consumer: How Shopping Habits Control Our Choices

A revolution in marketing has occurred through loyalty cards and data collection, allowing companies to analyze our purchasing habits with unprecedented precision. Where consumers were once placed in crude categories like "innovators" or "achievers," retailers now track individual shopping patterns worth billions in targeted marketing. Our shopping habits often override our conscious intentions. Research shows that when habits are weak, intentions strongly predict behavior, but strong habits diminish this relationship-we don't buy what we intend to but what we habitually purchased before. This contradicts both consumers' and marketers' intuitive understanding that satisfaction drives loyalty. The disturbing reality: we buy many products simply because we bought them previously. Between 65-85% of people who switch brands were actually satisfied with their previous choice, and satisfaction predicts only about a quarter of consumer behavior. Once purchasing becomes habitual, we make the same choices without considering alternatives, becoming "unconscious consumers" who automatically justify decisions without awareness. As "cognitive misers," we avoid difficult decisions, finding comfort in habitual purchases that require minimal thought. These habits become so strong they often don't respond to incentives like special offers. Major life changes like moving house or changing jobs disrupt our habits by forcing conscious deliberation about choices previously made unconsciously. The key to breaking shopping habits starts with simply noticing our own behavior patterns. This unconscious consumption extends to our eating decisions-where, when, what, and how much-which accumulate dramatically over time but largely fly under our conscious radar. When college students estimated making about 14 food decisions daily, deeper analysis revealed the actual number exceeded 200. Even counting only positive decisions to eat food still averaged 59 daily choices. This "mindless eating" explains why environmental cues so powerfully shape our consumption. Movie-goers given larger popcorn containers ate 53% more, yet only 6% believed they'd eaten more than usual. When confronted with evidence, most attributed their consumption to hunger rather than container size. Even when popcorn was made less palatable, container size influenced eating more than taste.

6장

When Habits Turn Harmful: The Psychology of Mental Health

OCD manifests through three nearly universal obsessions across cultures: cleanliness, checking, and imposing order-concerns most people can relate to. What distinguishes normal worries from disorder is how OCD sufferers assign excessive importance to intrusive thoughts. When a fleeting violent image crosses their mind, instead of dismissing it, they fixate on it and develop compulsive behaviors to neutralize the perceived threat. These compulsions temporarily relieve anxiety, creating a reinforcing loop that strengthens the habit. Most OCD sufferers also experience depression or other mental health problems, highlighting how disorders exist on a continuum rather than in neat diagnostic boxes. This continuum extends to "normal" people who may experience milder versions of intrusive thoughts, explaining why psychological terminology has permeated everyday language. Tourette's syndrome shares similarities with OCD, with genetic connections and frequent co-occurrence. Despite popular belief, only about 10% of Tourette's sufferers exhibit involuntary swearing. Instead, most experience urges that must be released through physical tics, often resembling common social signals like eyebrow raising or nodding. Habit reversal training offers a psychological intervention for both conditions. The process begins with awareness-patients study their tics through video recordings to identify triggers, whether external (like playing video games) or internal (certain thoughts). The crucial second step involves "competing response training"-replacing problematic tics with less disruptive alternatives, like tensing neck muscles instead of jerking the head. Depression operates through habitual thought patterns that color our perception. While some people bounce back from adversity quickly, others sink into persistent gloom. Two key thought habits drive this difference. First is our appraisal style-how we interpret negative events. Non-depressive thinkers attribute job loss to external factors ("the economy"), view setbacks as temporary, and believe they maintain control. Depressive thinkers do the opposite, blaming themselves ("my fault"), seeing problems as permanent ("I'll never get another job"), and feeling helpless. The second factor is the self-serving bias-most people habitually view themselves more positively than average (more charitable, kinder, less lazy). Depressed people lack this protective distortion, seeing themselves more accurately. Additionally, depressed people engage in rumination-repeatedly dwelling on negative thoughts rather than distracting themselves-which research shows interferes with problem-solving despite seeming like a thoughtful approach.

들리는 모든 단어를 눈으로 확인하세요

습관의 심리학의 각 단어가 오디오에 맞춰 실시간으로 강조되어 편하게 따라 읽을 수 있습니다.

7장

Digital Habits: Managing Life Online

The internet has transformed how we work, socialize, and entertain ourselves, but our relationship with technology is increasingly ambivalent. Consider the case of a 24-year-old woman who developed problematic Facebook usage-spending five hours daily online, losing her job as a waitress for sneaking to check her page, and experiencing anxiety and sleep problems. This exemplifies our collective uncertainty about whether digital habits enhance or diminish our lives. Email has become our digital taskmaster, with studies showing people set their programs to check every five minutes. Its habit-forming power comes from what psychologists call a "variable-interval reinforcement schedule"-we never know when the next message will arrive or how rewarding it will be. This uncertainty creates a powerful hook similar to slot machines, but less engineered for addiction. We learn to accept non-reward most times, sustained by those rare exciting messages. Research categorizes email users as scheduled checkers (limiting to once or twice daily), obsessive checkers (some checking every 30 seconds), and deleters (who simply trash unwanted messages). Each email interruption costs us about 64 seconds of recovery time, disrupting concentration and the psychological state of flow in which we do our best work. Twitter functions like a virtual party where most attendees just listen. Research shows 80% of users are "meformers" who only broadcast about themselves, while 20% are "informers" who share useful content. Despite the social veneer, Twitter usage is dramatically lopsided-just 10% of users generate 90% of tweets, with the median lifetime tweet count being exactly one. Contrary to expectations, users find Twitter's informational aspects more satisfying than its social elements. Whether our compulsive digital behaviors constitute true addiction remains debated, with some arguing the Internet is merely a medium rather than an addictive substance. Instead of addiction, some psychologists suggest "deficient self-regulation"-we don't notice how much time we spend online (deficient self-observation) and can't seem to control it (deficient self-reaction). While extreme cases show addiction-like symptoms-preoccupation, escalating use, withdrawal symptoms, and life disruption-research suggests these problems are overstated. Depression and anxiety often transform regular media habits into problematic ones, creating vicious cycles where online escape worsens real-life problems. Our online activities easily permeate all aspects of life, with multitasking becoming the norm, especially among young people. The Internet itself isn't inherently good or bad-it's how we learn to use it that matters.

8장

Building Better Habits: Strategies That Actually Work

Years ago, Jerry Seinfeld advised a young comedian that the key to improvement was building a writing habit. His method was simple: mark a calendar with an X each day you complete your writing task, then never break the chain. This approach reveals a profound truth about achievement-greatness often comes from steady, regular work rather than dramatic bursts. Consider Darwin's metronomic routine: rising at 7am, working from 8 until 9:30am (his most productive period), then breaking for letters before another 90 minutes of work. Or P.G. Wodehouse, who rose at 7:30am, exercised, walked, then wrote from 9am until lunch. But while inspiring, these anecdotes don't provide specific blueprints for habit formation. Before attempting any new habit, examine your motivation carefully-weak goals make habits nearly impossible to establish. And beware of merely fantasizing about success; research shows this actually reduces motivation by giving a false sense of accomplishment. Instead, visualize the process required to reach your goal. Finally, start small-trying to completely reinvent yourself rarely works. It's better to build habits incrementally, layering one simple behavior atop another. When forming new habits, we need concrete goals, not fantasies. Gabriele Oettingen's research tested three approaches to habit formation: indulging in positive visions, dwelling on negative aspects of current situations, or contrasting positive visions with reality. The contrast technique proved most effective, forcing people to decide if goals were truly achievable. When expectations were high, people committed; when low, they abandoned the goal. The key to habit formation isn't vague goals like "get fitter" but specific if-then implementation intentions that link situations to responses. Instead of "I'll be kinder," try "If I see someone struggling with a stroller, then I'll offer help." These intentions serve as blueprints for habits. Research across 94 studies with 8,000+ participants confirms they work remarkably well. For maximum effectiveness, the "if" component should be balanced-specific enough to trigger action but not so rigid it limits opportunities. Avoid time-based cues (which require clock-watching) and instead link new habits to existing daily routines or events. The "then" component should be specific and ideally simple, though complex automated actions like driving can work.

습관의 심리학에서 더 많은 것을 얻으세요

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9장

Breaking Free: How to Change Unwanted Habits

Breaking habits begins with identifying exactly when, how and where we perform them-not always obvious given their unconscious nature. Mindfulness offers a solution by increasing conscious awareness of present actions. Unlike habitual autopilot, mindfulness involves paying attention with compassion rather than judgment, allowing "reperception" of our automatic reactions. Research by Jeffrey Quinn found vigilant monitoring (actively thinking "don't do it") was the most effective short-term strategy for breaking strong habits, followed by distraction. This makes sense as habits operate automatically in response to environmental cues, requiring vigilance to intercept them. However, this approach carries a significant drawback: thought suppression paradoxically strengthens unwanted thoughts. Daniel Wegner's white bear experiment demonstrated that participants instructed to avoid thinking about white bears experienced nearly twice as many such thoughts later compared to controls. This "ironic processes theory" explains how our unconscious mind keeps checking for the very thing we're trying to suppress, making the forbidden thought more prominent. Attempting to simply suppress bad habits often backfires spectacularly. Research shows rigid dieting frequently leads to binge-eating, while suppressing urges to drink or smoke can trigger binges immediately after the suppression attempt. The solution lies in treating habits like rivers-rather than damming them, redirect their flow. Breaking habits requires pairing inhibition with forming new, desirable habits that can fill the behavioral void. Most people overestimate their self-control abilities, setting themselves up for frustration when trying to break habits. Self-control functions like muscle strength-limited and depleted through use. Daily stresses continuously deplete this resource, increasing reliance on autopilot behaviors. Self-affirmation can replenish depleted self-control-in one study, participants reflecting on core values doubled their endurance in a physical task. One effective way to break habits is changing your environment, which removes familiar cues triggering automatic behaviors. Studies of university students who relocated showed they could successfully change TV watching, reading and exercise habits with their change of context. Similar results appeared in studies of people who moved houses-they were more likely to change travel habits when motivated by environmental concerns compared to non-movers with similar values.

10장

The Creative Mind: How Habits Help and Hinder Innovation

Creativity remains mysterious-even brilliant creators like Einstein, Van Gogh, and Picasso couldn't explain their process. When asked, most creative people admit their ideas seem to bubble up from the unconscious rather than through conscious calculation. William Blake claimed to describe images he saw in his mind, while Mozart said tunes simply came to him. The two-string problem demonstrates how habits can inhibit creativity. In this 80-year-old test, participants must tie together two ceiling-hung strings that can't be reached simultaneously. Among available objects are pliers, which can be used as a pendulum weight to swing one string within reach-a solution that requires seeing beyond the pliers' habitual function. This illustrates two key features of creative problem-solving: adapting objects to new uses and recognizing multiple possible solutions. Habitual thinking often blocks innovation. Early internet companies like Yahoo! invested heavily in building hierarchical indexes because they approached the web like an encyclopedia. Meanwhile, Google recognized that search was more efficient, becoming so dominant that its name became a verb. Similarly, creative professionals often produce variations of the same work because habitual approaches are easier than innovation. Though expertise seems beneficial for creativity, Gestalt psychologists noted that knowledge can actually hinder insight. Experts excel when new problems resemble familiar ones but struggle when they don't-"when you have a hammer, everything looks like a nail." Studies confirm that expertise often doesn't transfer between domains and can inhibit performance when tasks require ignoring previously learned patterns. Counter to our intuition that creativity requires freedom, constraints actually enhance creative thinking. In one study, participants with the most options produced the least creative inventions. Popular music illustrates this principle-despite rigid constraints like 4/4 time and standard song structures, endless variation emerges. The limitations we impose become the foundation for our finest creations. Abstract thinking consistently outperforms concrete thinking for creative tasks. Researchers found people thinking about "love" (abstract) performed better on creative insight tasks than those thinking about "sex" (concrete), while the reverse was true for analytical problems. Similarly, psychological distance-whether temporal (imagining tasks a year away) or spatial (believing a test came from Greece rather than locally)-promotes creative thinking by freeing the mind from habitual patterns.

들리는 모든 단어를 눈으로 확인하세요

습관의 심리학의 각 단어가 오디오에 맞춰 실시간으로 강조되어 편하게 따라 읽을 수 있습니다.

11장

Happiness Habits: Creating Lasting Well-being

The chapter explores how we can find happiness despite our limited control over it. About 50% of our happiness is genetically determined and difficult to change. Of the remaining half, only 10% comes from circumstances like income or education-explaining why doubling US income hasn't increased overall happiness. We quickly habituate to both positive and negative changes in our lives. Lottery winners rate their happiness similarly six months after winning as before, and we adapt to pay raises with surprising speed. This happens because we fail at "affective forecasting"-consistently overestimating how strongly events will affect our emotions. Since we can't significantly change our genes or circumstances, our daily habits become crucial for happiness. Psychologists have identified effective happiness-boosting activities like practicing gratitude, which has been shown to increase happiness, optimism, and even exercise levels. However, habituation threatens these positive practices. We adapt more quickly to positive experiences than negative ones, meaning the pleasure from good habits fades faster than pain from bad ones. The solution is introducing variety-changing small elements of routines to maintain their effectiveness. Several research-backed activities can enhance happiness when practiced regularly with variation. Visualizing your best possible self involves imagining a realistic but optimistic future where your goals are achieved, then writing about it for short periods. Studies show this exercise improves subjective well-being for up to five months. Savoring is another powerful habit that counters our tendency to focus excessively on the future. Four effective savoring methods include showing emotions, being present, celebrating with others, and positive mental time travel. These practices combat our natural "dark habits" of hiding positive emotions, mind-wandering, fault-finding, and dwelling on negative events. The study of happy habits reveals an important paradox: as habits become automatic, we often lose connection with the present moment. Our minds wander away from activities we once enjoyed, making us feel less alive and engaged. Research by Killingsworth and Gilbert found that people's minds wander 43% of the time to pleasant topics and 57% to neutral or unpleasant ones. Surprisingly, even when thinking happy thoughts, people weren't happier than when fully engaged with their current activity. The ideal is developing what I call "mindful habits"-behaviors that start automatically but are performed with awareness and variation. Like an opera singer who performs the same aria differently each time, we need to find novelty in the familiar. These hybrid habits have automatic initiation but mindful execution, freeing us from routine while allowing creativity to flourish. The challenge is distinguishing which habits lead to dead ends versus those that open doors to new experiences, happiness, and personal satisfaction.

★★★★★

습관의 심리학 완독을 축하합니다

100만 명 이상의 학습자가 사랑합니다

“23일째 매일 사용하고 있어요. 이제 제 일상의 한 부분이 되었습니다.”

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습관의 심리학의 핵심 주제

habit formation timeline
automaticity and decision fatigue
environmental cues
unconscious behavioral triggers
inhibitory control

습관의 심리학의 명언

Habits are curiously emotionless-through repetition, they lose their emotional flavor.
Familiarity creates an illusion of control over precisely those behaviors we control least.
Changing your environment can be more effective than relying on willpower alone.
We feel detached from our habits, as if externally controlled.

습관의 심리학의 등장인물

Jeremy DeanAuthor and psychologist who explores habit science
Maxwell MaltzPlastic surgeon who proposed the 21-day habit myth
Nico FrijdaResearcher who studied emotional habituation
Luke RhinehartAuthor who conducted a fictional dice experiment

저자 소개

제레미 딘(Jeremy Dean) 박사는 심리학자이자 행동 심리학 분야의 영향력 있는 저서인 *습관의 재발견(Making Habits, Breaking Habits: Why We Do Things, Why We Don’t, and How to Make Any Change Stick)*의 저자입니다. 유니버시티 칼리지 런던(University College London)의 연구원인 딘은 학술적 엄밀함과 이해하기 쉬운 문체를 결합하여 습관 형성, 자제력, 그리고 행동 변화를 탐구합니다.

그의 전문성은 심리학 고등 학위와 더불어, 매달 100만 명 이상의 독자가 방문하며 뉴욕 타임스(The New York Times), BBC 뉴스(BBC News), 가디언(The Guardian) 등에 소개된 바 있는 영향력 있는 블로그 '싸이블로그(PsyBlog)'를 통해 수십 년간 동료 검토 연구들을 분석해 온 경험에서 비롯되었습니다.

딘의 접근 방식은 과학적 연구와 실질적인 적용 사이의 가교 역할을 하며, 인지 심리학과 신경 과학에 뿌리를 둔 실행 가능한 전략을 제공합니다. 그의 저작은 복잡한 연구를 개인의 성장을 위한 공감 가는 통찰로 번역해 냈다는 찬사를 받습니다. 습관의 재발견은 여러 언어로 번역되었으며, 행동 패턴을 이해하기 위한 신뢰할 수 있는 자원으로 정신 건강 전문가들에 의해 자주 인용되고 있습니다.

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The Science of Lasting Change

This plan is essential for anyone struggling to make habits stick despite having strong intentions. It bridges the gap between behavioral science and practical application, making it ideal for professionals and students seeking sustainable personal growth.

1 h 30 m•3 섹션

학습 계획

Habitudes quotidiennes

Daily habits shape 40-50% of our behaviors, yet most people struggle to build positive routines or break destructive patterns. This learning plan is ideal for anyone seeking to take control of their daily life—whether you're a professional wanting to boost productivity, someone pursuing health goals, or simply looking to become more intentional about how you spend your time and energy.

4 h 13 m•4 섹션

학습 계획

Hack Your Habit Loop

This plan is essential for anyone struggling with procrastination or inconsistent routines. It provides a scientific framework to dismantle bad habits and replace them with sustainable, high-performance behaviors through precise psychological triggers.

1 h 30 m•3 섹션

학습 계획

The Psychology of Habitual Fitness

This plan is essential for anyone who struggles with consistency or relies solely on fleeting willpower to stay active. It bridges the gap between biological impulses and long-term goals, making it ideal for busy professionals or beginners looking to build a sustainable fitness identity.

2 h 18 m•3 섹션

학습 계획

How to build habits.

In an era of constant distraction, mastering behavior architecture is the ultimate competitive advantage. This plan is designed for professionals and individuals seeking to replace friction with flow by leveraging neuroscience and systematic design.

4 h 57 m•4 섹션

학습 계획

Build Systems That Don't Quit

This plan is designed for professionals and creators who struggle with inconsistency and burnout. It shifts the focus from willpower to systems, making it ideal for anyone looking to build long-term habits that survive life's interruptions.

1 h 30 m•3 섹션

샌프란시스코에서 컬럼비아 대학교 동문들이 만들었습니다

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

웹에서 BeFreed가 어떻게 논의되고 있는지 더 보기

샌프란시스코에서 컬럼비아 대학교 동문들이 만들었습니다

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

웹에서 BeFreed가 어떻게 논의되고 있는지 더 보기

지금 바로 학습 여정을 시작하세요

11장

습관의 심리학

개요습관의 심리학 개요

한 권의 책, 다양한 듣기 방식.

The Power of Habit: Unlocking the Invisible Forces That Shape Our Lives

The Science Behind Habit Formation: More Complex Than You Think

들리는 모든 단어를 눈으로 확인하세요

When Habits Overpower Intentions: The Unconscious Mind Takes Control

The Hidden Patterns of Everyday Life: How Habits Shape Our World

습관의 심리학에서 더 많은 것을 얻으세요

The Unconscious Consumer: How Shopping Habits Control Our Choices

When Habits Turn Harmful: The Psychology of Mental Health

들리는 모든 단어를 눈으로 확인하세요

Digital Habits: Managing Life Online

Building Better Habits: Strategies That Actually Work

습관의 심리학에서 더 많은 것을 얻으세요

Breaking Free: How to Change Unwanted Habits

The Creative Mind: How Habits Help and Hinder Innovation

들리는 모든 단어를 눈으로 확인하세요

Happiness Habits: Creating Lasting Well-being

습관의 심리학 완독을 축하합니다

습관의 심리학의 핵심 주제

습관의 심리학의 명언

습관의 심리학의 등장인물

저자 소개

습관의 심리학 요약 다운로드

다른 사용자들도 좋아한 책

이 책에 대한 FAQ

What is Making Habits, Breaking Habits by Jeremy Dean about?

Who should read Making Habits, Breaking Habits?

Is Making Habits, Breaking Habits worth reading?

How long does it take to form a habit according to Jeremy Dean?

더 알아보기

1,000,000+ curious minds.

1,000,000+ curious minds.

한 권의 책, 다양한 듣기 방식.

The Power of Habit: Unlocking the Invisible Forces That Shape Our Lives

The Science Behind Habit Formation: More Complex Than You Think

들리는 모든 단어를 눈으로 확인하세요

When Habits Overpower Intentions: The Unconscious Mind Takes Control

The Hidden Patterns of Everyday Life: How Habits Shape Our World

습관의 심리학에서 더 많은 것을 얻으세요

The Unconscious Consumer: How Shopping Habits Control Our Choices

When Habits Turn Harmful: The Psychology of Mental Health

들리는 모든 단어를 눈으로 확인하세요

Digital Habits: Managing Life Online

Building Better Habits: Strategies That Actually Work

습관의 심리학에서 더 많은 것을 얻으세요

Breaking Free: How to Change Unwanted Habits

The Creative Mind: How Habits Help and Hinder Innovation

들리는 모든 단어를 눈으로 확인하세요

Happiness Habits: Creating Lasting Well-being

습관의 심리학 완독을 축하합니다

다른 사용자들도 좋아한 책

더 알아보기

습관의 심리학 개요