What do you think?
Rate this book
Changeology: 5 Steps to Realizing Your Goals and Resolutions
From one of America’s foremost authorities on personal change comes the blueprint for his cutting-edge system, showing readers how to execute permanent lifestyle changes in just five steps.
Is there a scientific formula you can follow to change your life?
Change is hard. But not if you know the 5-step formula that works whether you’re trying to stop smoking or start recycling. Dr. John C. Norcross, an internationally recognized expert, has studied how people make transformative, permanent changes in their lives. Over the past thirty years, he and his research team have helped thousands of people overcome dozens of behavioral ailments. Now his cutting-edge, scientific approach to personal improvement is being made available in this indispensable guide.
Unlike 95 percent of self-help books, the Changeology plan has a documented track record of success. Whether you want to quit overeating or drinking, or end depression, debt, and relationship distress, Dr. Norcross gives you the tools you need to change what you want within 90 days. Changeology shows you:
*¦ How to define your goals and get started in a new direction
* How to pump up your motivation and prepare for self-change
* How to prevent relapses into old patterns
* How to master the skills that will help you sustain change
* How to personalize your journey with Check Yourself assessments and an inter- active website, www.ChangeologyBook.com.
Whatever your goal or resolution, you can use Changeology to achieve a life filled with greater health and happiness.
Is there a scientific formula you can follow to change your life?
Change is hard. But not if you know the 5-step formula that works whether you’re trying to stop smoking or start recycling. Dr. John C. Norcross, an internationally recognized expert, has studied how people make transformative, permanent changes in their lives. Over the past thirty years, he and his research team have helped thousands of people overcome dozens of behavioral ailments. Now his cutting-edge, scientific approach to personal improvement is being made available in this indispensable guide.
Unlike 95 percent of self-help books, the Changeology plan has a documented track record of success. Whether you want to quit overeating or drinking, or end depression, debt, and relationship distress, Dr. Norcross gives you the tools you need to change what you want within 90 days. Changeology shows you:
*¦ How to define your goals and get started in a new direction
* How to pump up your motivation and prepare for self-change
* How to prevent relapses into old patterns
* How to master the skills that will help you sustain change
* How to personalize your journey with Check Yourself assessments and an inter- active website, www.ChangeologyBook.com.
Whatever your goal or resolution, you can use Changeology to achieve a life filled with greater health and happiness.
272 pages, Hardcover
First published December 18, 2012
60 people are currently reading
1198 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 33 reviews
August 5, 2013
I went through all the steps in this book as I was reading it and, surprisingly, it still went by quickly. This is *not* one of those books of exercises that will bog you down until you give up on even finishing it (that's happened to me a few times with what started out as interesting books). The combination of exercises, check-ups to see your progress, personal stories from his experiences, and scientific research findings make this book both entertaining and enlightening.
One of the best parts of the book is that in the beginning you're introduced to two real people who started this plan (before it was a book), and you follow their progress throughout the book to the end. It's a big help to see how others have made plans, stumbled, doubted, tried again, and succeeded. Dr. Norcross even shares his personal goals from weight loss to flossing every morning! Touches like these keep the topic fresh and personal.
I chose to keep a notebook while I did the exercises, but you really don't need to. "Changeology" has its own website with all the same forms as in the book so you can choose to keep a copy on your computer instead of on paper that could get lost. The website is very clear and easy to use. The forms look very nice when printed out, too.
Another great feature is that Dr. Norcross advises you to take on *two* changes at once. That surprised me! To me it makes the process feel more interesting because you're not just focused on one goal, one change, one plan of action. And really, who in real life gets to focus on just one thing at a time? This book is great for helping you know what's most important now and how to balance that with the other parts of your life.
I love how the steps can be applied to *anything* you want to change, anything at all. It's had such a huge impact on my way of thinking that I've noticed myself applying the methods in the book to other things in my life without actually meaning to. Once you see how easy it can be to make great changes, you'll start doing it all the time! I think I'll revisit the whole process again, though, for other changes that I'd like to explore in detail.
"Changeology" contains two very helpful appendices: one, a huge list of helpful books organized by issues you may wish to change (family problems, stress, parenting, eating disorders, etc.) and the other, how to choose a good therapist. Though the goal of the book is self change, the author knows that some issues need outside help and he offers this information in a very clear and understanding way. Another end-of-book section is the notes, not to be missed because they contain the more technical information of the research on which the books was based. The index is very detailed (12 pages) and should make short work of finding what you seek in the text.
Needless to say, I've tackled my two changes and am doing great! My first was to begin exercising at least 4 times a week and the other was to become more orderly and successful with my online store. For over a month, I haven't skipped a single workout and I'm noticing real improvement in my strength and stamina (not to mention weight loss!). My shop, too, is prospering--all items are current, mail is promptly answered, and the whole process is streamlined and productive.
I always thought of myself as being strong-willed, but looking at my problems I saw that that's not enough. You need a plan. And "Changeology" is my plan.
One of the best parts of the book is that in the beginning you're introduced to two real people who started this plan (before it was a book), and you follow their progress throughout the book to the end. It's a big help to see how others have made plans, stumbled, doubted, tried again, and succeeded. Dr. Norcross even shares his personal goals from weight loss to flossing every morning! Touches like these keep the topic fresh and personal.
I chose to keep a notebook while I did the exercises, but you really don't need to. "Changeology" has its own website with all the same forms as in the book so you can choose to keep a copy on your computer instead of on paper that could get lost. The website is very clear and easy to use. The forms look very nice when printed out, too.
Another great feature is that Dr. Norcross advises you to take on *two* changes at once. That surprised me! To me it makes the process feel more interesting because you're not just focused on one goal, one change, one plan of action. And really, who in real life gets to focus on just one thing at a time? This book is great for helping you know what's most important now and how to balance that with the other parts of your life.
I love how the steps can be applied to *anything* you want to change, anything at all. It's had such a huge impact on my way of thinking that I've noticed myself applying the methods in the book to other things in my life without actually meaning to. Once you see how easy it can be to make great changes, you'll start doing it all the time! I think I'll revisit the whole process again, though, for other changes that I'd like to explore in detail.
"Changeology" contains two very helpful appendices: one, a huge list of helpful books organized by issues you may wish to change (family problems, stress, parenting, eating disorders, etc.) and the other, how to choose a good therapist. Though the goal of the book is self change, the author knows that some issues need outside help and he offers this information in a very clear and understanding way. Another end-of-book section is the notes, not to be missed because they contain the more technical information of the research on which the books was based. The index is very detailed (12 pages) and should make short work of finding what you seek in the text.
Needless to say, I've tackled my two changes and am doing great! My first was to begin exercising at least 4 times a week and the other was to become more orderly and successful with my online store. For over a month, I haven't skipped a single workout and I'm noticing real improvement in my strength and stamina (not to mention weight loss!). My shop, too, is prospering--all items are current, mail is promptly answered, and the whole process is streamlined and productive.
I always thought of myself as being strong-willed, but looking at my problems I saw that that's not enough. You need a plan. And "Changeology" is my plan.
May 10, 2015
«Бросить курить очень просто! Я делал это тысячи раз...» Эта цитата Марка Твена лучше всего доказывает как бывает сложно изменить пагубную привычку или же выработать в себе полезный навык.
Книг по улучшению себя и своей жизни - пруд-пруди! Но пожалуй это одна из лучших книг, нет скорей всего наилучшая, которые я читал на тему работы над собой. Разве что её хорошо дополняет "Сила воли. Как развить и укрепить" Келли Макгонигал (https://www.goodreads.com/review/show...).
Книга написана не выскочкой, не коучером, не тренером а целым ученым, а точнее клиническим психологом и психотерапевтом. И данные взяты не "из потолка", а из множества исследований и тестов в стенах институтов и университетов.
Многие, уверен, убедились что изменить что-то в себе стоит невероятных усилий, мотивации, самодисциплины, воли, упорства, амбиций и других столь необходимых ресурсов. Это касается и целей которые должны избавить вас от вредных привычек и целей, которые должны внести в жизнь новые полезные привычки, навыки дабы вместе и по отдельности сделать вашу жизнь намного качественней.
Если прибегнуть к советам и пошаговой инструкции от автора, я уверен человек свергнув не одну "свою гору" позже поймёт, что и не была она такой уж и "горой". Главное тщательный, качественный и последовательный подход и через 90 дней любой навык будет у вас в кармане. Я лично уверен в этом.
Читайте и достигайте новых высот над собой! Удачи!!!
Книг по улучшению себя и своей жизни - пруд-пруди! Но пожалуй это одна из лучших книг, нет скорей всего наилучшая, которые я читал на тему работы над собой. Разве что её хорошо дополняет "Сила воли. Как развить и укрепить" Келли Макгонигал (https://www.goodreads.com/review/show...).
Книга написана не выскочкой, не коучером, не тренером а целым ученым, а точнее клиническим психологом и психотерапевтом. И данные взяты не "из потолка", а из множества исследований и тестов в стенах институтов и университетов.
Многие, уверен, убедились что изменить что-то в себе стоит невероятных усилий, мотивации, самодисциплины, воли, упорства, амбиций и других столь необходимых ресурсов. Это касается и целей которые должны избавить вас от вредных привычек и целей, которые должны внести в жизнь новые полезные привычки, навыки дабы вместе и по отдельности сделать вашу жизнь намного качественней.
Если прибегнуть к советам и пошаговой инструкции от автора, я уверен человек свергнув не одну "свою гору" позже поймёт, что и не была она такой уж и "горой". Главное тщательный, качественный и последовательный подход и через 90 дней любой навык будет у вас в кармане. Я лично уверен в этом.
Читайте и достигайте новых высот над собой! Удачи!!!
August 7, 2013
Recently I read this book and felt it was very helpful and factual. I learned that one reason I have found it difficult to change is that I tried to change too many things at once. He recommends trying to change no more than 2-3 things at once, and then only if they are related (for example: eating right and exercising) and focusing on those areas for 90 days. I think it could easily be a useful self-help bible, and I'd recommend it to anyone wanting to change personally, but disliking flaky non-evidence based stuff. It bears re-reading to find more helpful tips, or to follow along with someone else, like a therapist. I subtracted one star, because it could have been more inspiring.
April 22, 2015
I found this to be a little better than their previous book: Changing for Good. It's still very comprehensive. Well backed by research. And well (accessibly) written book on the topic.
There are some gaps - but that's inevitable on a topic that can have millions of variations (unique for each person).
The biggest thing missing for me was the lack of a single representation of all the steps, and their respective tactics and sub-tactics. That would have made a great help sheet. If there is one - I missed it :o(
I feel a lot of people may be scared off by the amount and seeming complexity of the work required...
Overall GREAT book!
There are some gaps - but that's inevitable on a topic that can have millions of variations (unique for each person).
The biggest thing missing for me was the lack of a single representation of all the steps, and their respective tactics and sub-tactics. That would have made a great help sheet. If there is one - I missed it :o(
I feel a lot of people may be scared off by the amount and seeming complexity of the work required...
Overall GREAT book!
February 5, 2013
Having picked up this book two months into a already pre designed 90 day plan, I was bored. I felt ahead of the text for the entire book. I would read it if I needed a true change in my life. The steps are simple and the plan seems solid. I've always hope I tried to change using this method, but realized I skipped and mismatched stages.
Good read if you have time and truly want a major change.
Good read if you have time and truly want a major change.
January 10, 2015
Excellent book by any standards. John describes a system of change in 5 steps. His writing and his system is very organized making it easy to follow. His system still requires effort but it makes change much easier. I highly recommend this book to anyone contemplating serious change.
May 3, 2015
Set a goal and how to follow through. Great pointers.
July 31, 2019
The content was good. The read was akin to wading through your favorite chemistry textbook.
The premise of Psych, Prep, Perspire, Persevere and Persist as actionable steps for achieving goals was helpful information. Stepmatching and preparing for mental and emotional setbacks when attempting to reach a specific goal was information that was briefly touched on but could have been elaborated on more.
Overall, 3 stars. This is a skim read for core information, but not something I would devote an entire read to.
The premise of Psych, Prep, Perspire, Persevere and Persist as actionable steps for achieving goals was helpful information. Stepmatching and preparing for mental and emotional setbacks when attempting to reach a specific goal was information that was briefly touched on but could have been elaborated on more.
Overall, 3 stars. This is a skim read for core information, but not something I would devote an entire read to.
November 25, 2020
There are a lot of good techniques listed in the book that one can employ to change bad habits in their lives. My one critique is that it is really set up to help you break bad habits and self-defeating behaviors. It doesn't really talk about making a change that is just something new. For instance, I was working through the exercises to help me decide if I wanted to move to a new city. By step 3, the activities didn't really apply anymore. I continued to read and will apply on the next change I want to make, however.
June 26, 2023
changeology iykyk, the damn book that started it all. from the outside, self-help books seem so corny and gimmiky but no joke this shit SLAPPED. i am a certified changeologist and wearing my change hat. i didn't even have deep goals, just waking up earlier/on time and using my phone less/reading more but DAMN this put so many larger desires into a concrete framework for me. i feel cradled by mister john norcross (PhD). never gonna forget this one <3
February 8, 2019
Bored me to tears. This was as dry as it gets. Pass
June 27, 2019
Intriguing. I only skimmed the introduction. My book, SGV, is very different, and I need to focus on that for now.
January 16, 2020
Simplistic but yet valuable information
July 23, 2020
I won this book from Goodreads first-reads a several months ago. And I wanted to actually try the concepts in this book before giving it a review.
When I first read the book I actually thought that the process of change explained in the book made a lot of sense. In fact I had previously come to the same conclusion, that in order to make change effective in your life you must have something to replace the old with the new.
The book is well written. It is easy to understand. Nothing in the book is impossible to accomplish. And, best of all, you don't have to spend a lot of money to practice the concepts in the book; so anybody can do it.
So, I have given the book a try. And I think that the author, John Norcross, has done his studies well. He has actually made a science out of change. And his concepts are sound. If you follow the process Norcross has laid out in his book you will be more successful in enacting change in your life.
I recommend this book to anybody who has something in their life that they want to change; and you know we all do. Don't wait for desperation to set in; get the book and make a change in your life for the better.
When I first read the book I actually thought that the process of change explained in the book made a lot of sense. In fact I had previously come to the same conclusion, that in order to make change effective in your life you must have something to replace the old with the new.
The book is well written. It is easy to understand. Nothing in the book is impossible to accomplish. And, best of all, you don't have to spend a lot of money to practice the concepts in the book; so anybody can do it.
So, I have given the book a try. And I think that the author, John Norcross, has done his studies well. He has actually made a science out of change. And his concepts are sound. If you follow the process Norcross has laid out in his book you will be more successful in enacting change in your life.
I recommend this book to anybody who has something in their life that they want to change; and you know we all do. Don't wait for desperation to set in; get the book and make a change in your life for the better.
Currently reading
February 15, 2013I'm just beginning the first quarter of the book, and I have to say I am surprised at some of the negative commentary. Yes, the author does present a lot of scientific evidence, and is at times, repetitive. However, I believe his 30-year record in this particular field does deserve credibility to justify his reasoning that this system isn't like the other 25,000 self-help books out there. The problem with people who read these kinds of books is they expect authors to skip right to the chase because they are so anxious to get into work mode. Thus, they forget that big changes require doing your due diligence and learning the techniques before jumping without preparation.
October 14, 2014
THIS is a book (THE book?) to help good intentions become skillful action. The amount of research here blew me away. A lot of the methods used are pretty common sense, but attacking them in a logical, timely order and giving each step of change the attention to detail that it deserves makes the difference between success and failure...as the research clearly shows. Great book, the best I've read on change/resolutions.
March 27, 2013
I always like to read books about goals to see if there is a new nugget to add to my daily practice towards reaching my own goals. The thing I appreciated the most was the guide to selecting a psychotherapist (I believe everyone needs at least 1 year of counseling in their life) and the QR codes interspersed through out the book.
January 12, 2025
Seems like the 'master key' for all habit and behavioural change. A systematic process to follow from beginning to end with validated effectiveness from over 30 years scientific research. I'm excited too apply this system myself and with clients and see how powerful it really is.
Definitely will be looking into more work from Dr Norcross and his colleagues.
Definitely will be looking into more work from Dr Norcross and his colleagues.
November 12, 2013
One of the better "self-help" books I have read in a while. Unlike most which are based on anecdotal evidence, this one is backed up Dr. Norcross 30+ years in the change field and a more scientific approach to change.
January 16, 2014
I have read SO many self-help books, but this is possibly the first one to actually back up its claims with research and statistics. I am a devout New Year's resolver, yet I found I was having to repeat some of the same goals over and over. This book finally helped me figure out why that was.
December 19, 2014
Helpful in terms of thinking of the change process as comprising different steps. First is "Psych"--thinking about making a change--and important to note that some people stay in this stage for years! Useful exercises for assessing readiness to change.
April 29, 2014
So informative, much new? Not really but some important comments.'Success is purely based on ones self efficacy. Be honest with oneself, know where u are on the 5 step plan and advance to next.....but without willpower and proper support systems you will not succeed
June 4, 2015
I skimmed this book. The main thing I got out of it was the concept of stages on your journey to making a new habit. You need to know which stage you are in and how to get to the next one, otherwise you waste time.
August 3, 2025
After the introduction’s annoyingly self-congratulatory tone, this book was actually very interesting and eye-opening. I took extensive notes and look forward to putting them to use. My self-efficacy is much higher now after reading this book!
January 3, 2016
I never finished it. it bacame hard to read and do and I lost interest.
April 25, 2013
Very insightful.
March 16, 2017
The advice appears to be useful and based on solid research, but there is far too much repetition, padding and sales pitch for my taste. It would have made an excellent magazine article.
January 12, 2014
Great process. Practical. I highly recommend it for anyone who wants to get better at 'change skills' and reaching goals. The book could be structured a bit more intuitively.
April 20, 2014
I received this book free from goodreads giveaway
April 13, 2015
Got this for my new year's resolutions. Kept the book a long time but not the resolutions.
Displaying 1 - 30 of 33 reviews