Elastic Habits: How to Create Smarter Habits That Adapt to Your Day

by Stephen Guise

Experience the ultimate habit formation strategy.

No two days are the same. By making your habits elastic, you can adapt to conquer every unique day of your life. You will still be surprised by the crazy happenings of life, no doubt, but you will no longer be unprepared for them.

Elastic habits give you an answer for every situation. They destroy excuses naturally, by saying, “Okay. How about doing this instead?” If normal habits are a hammer, elastic habits are your grandfather’s garage, a magical place with a tool for every need. It’s not a burden to have a hammer, a wrench, and a screwdriver—you simply select the one you need for the job.

In this book, you’ll find a comprehensive framework of elasticity for habit building. Elastic materials are stronger than rigid, brittle materials because they can adapt to pressure. The same is true for habits. Any dread or sense of monotony you’ve felt about forming habits will disappear, because this system is dynamic and exciting.

Your elastic habits can survive threats and thrive in favorable circumstances. There’s no downside because they’re simply a smarter version of the habits we typically try to form.

Read Elastic Habits, and you’ll soon discover the power and freedom of smarter, flexible habits that adapt to your day.

Genres: Self Help, Nonfiction, Productivity, Personal Development, Psychology, Audiobook, Lifestyle

244 pages, Kindle Edition

First published November 9, 2019

Reviews

[Lorena · Rating 3 out of 5]

I have mixed feelings about this book. I really liked the author’s idea of an elastic system of habits that adapts to your changing needs. However, Nietzsche once wrote, “It is my ambition to say in ten sentences what others say in a whole book.” I feel like this author would do well to adopt a similar ambition. He takes too long to get to the point and uses too many awkward metaphors.

Here are some of the things I appreciated about this book. The discussion of strengths and weaknesses of different sized goals was interesting. I liked the idea of lateral and vertical flexibility and being able to choose between mini, plus, and elite goals each day. There are plenty of examples to understand how the system works (too many examples really—they would have been better in an appendix).

I loved the idea of connecting your habits with your values. This is one area where I might actually have preferred a few more examples. I also appreciated the advice about which habits to prioritize, making the elastic habit system efficient, and avoiding choice paralysis and decision fatigue. I’m not inclined to want to track and score habits, but I can appreciate why that would be helpful for some people.

I thought Daniel Penz had a pleasant voice and generally did a fine job narrating. You miss some graphics if you listen to the audiobook, but I don’t think they’re essential to understand the material. And the author has thoughtfully provided these graphics on his website, accessible without signing up. I loved the comic for smarter strategies.

I think the elastic habit system would appeal to many people, but the book requires considerable patience. If the author had conveyed the content more concisely, I think this would appeal more to the target audience. It wouldn’t have been so annoying in an ebook or paperback that I could have skimmed, but the audiobook really dragged.

I was given a free copy of this audiobook by the author and volunteered to provide an honest review.

[Julianne (Leafling Learns・Outlandish Lit) · Rating 4 out of 5]

The writing is a bit much and you can entirely skip the last 20% or so (the "product manuals") but I've been using the Elastic Habits system for a few months now and it's excellent. Self compassion is baked in and flexibility is utilized to more effectively form habits.

[Aroosha Dehghan · Rating 3 out of 5]

از این نویسنده کتاب «خرده عادت‌ها» و «چگونه کمالگرا نباشیم» رو هم خوندم و اگر بخوام مقایسه‌ای بین این سه کتاب داشته باشم باید بگم که «چگونه کمالگرا نباشیم» کامل‌ترینه و «خرده عادت‌ها» ضعیف‌ترین.
این کتاب هم جایی بین این دو قرار می‌گیره. هدف اصلی «عادت‌های انعطاف‌پذیر» اینه که نشون بده نیازی نیست یک برنامه‌ی خیلی سفت و سخت با اهداف بزرگ و دست نیافتنی داشته باشید. فقط کافیه هدف‌هاتون رو به اندازه‌ای در نظر بگیرید که اولا مطمئن باشید بهش می‌رسید و دوما انقدر ساده نباشه که حس کنید هیچ کاری نکردید. با این فرمول خرده هدف‌ها، می‌تونید روز به روز به هدف اصلیتون نزدیک‌تر بشید.
این کتاب یه جورایی تکمیل و تصحیح خرده عادت‌هاست. نویسنده هم خیلی جاها میگه که من وقتی خرده عادت‌ها رو می‌نوشتم فکر می‌کردم فلان جوره ولی الان میبینم که اونجوری نبوده و اینجوریه (که واقعا تحسین برانگیزه. کم دیدم نویسنده‌هایی در این سبک که به اشتباه خودشون اعتراف کنند.)
برای من که «چگونه کمالگرا نباشیم» فوق العاده مفید بود. هر چند که هنوز هم کمالگرایی گریبان گیرمه اما بهتر از قبلم.
این کتاب برام چیز تازه‌ای نداشت چون خرده هدف‌ها رو همیشه انجام داده بودم اما اگر فکر می‌کنید اهدافتون بسیار دور از توانتونه، حتما بخونیدش.

[Eliza · Rating 3 out of 5]

After reading Atomic Habits (my absolute #1 favorite in this subject) and Deep Work (okaish for people in academia or those who write for a living), Elastic Habits was a bit underwhelming. The “elastic habit system” is great: track 3 habits at a time. Each habit has three intensity levels: Mini, Plus, Elite and each level can be accomplished in three different ways. So 9 options every day for each habit to keep you interested and to adapt to your fluctuating daily schedule. Great idea! But the author had a problem. This system can be explained in an article...and he has to write a book! So, at least for people familiar to productivity littérature, there is sooooo much filler here. Worst even, halfway through the book - which you paid for - he starts selling you other by-products he developped...so basically you paid to read advertising! And quite a lot of it for my taste! I mean, cmon! This being said, I’m keeping the 3x3 mini plus elite system. It’s smart.

[Maria · Rating 3 out of 5]

Having read The Power of Habit and Atomic Habits, I've been more than a little obsessed with building new and strong habits in my daily life, however I found that there were some habits which I was incredibly resistant to doing no matter how small and easy I made them to accomplish. Elastic habits was almost like the final piece in the puzzle for me and has made the way I approach some of my habits much healthier as it softened my perfectionist/failure mindset. I'm only giving this book 3 stars as I feel that the premise could have easily been a long blog post but has been filled out to make a book, but if you're interested in habits than this book is worth a read.

[Isheeka · Rating 4 out of 5]

I suspected that a book about flexible, adaptable, 'elastic' habits would suit me better than most habit books, and I was right. I really like the compassionate and realistic approach that the author takes in recommending a habit system that works on both your worst and best days.

Though the tracking and gamification aspects of the system aren't really my cup of tea (I'm not about to put up posters and stickers in my already messy house), I have started thinking of my habits in terms of mini, plus and elite wins, and what I really like about that is that it encourages me to celebrate doing the bare minimum and to feel extra proud when I've gone above and beyond.

Too often, motivational guides and habit systems lead us to perfectionism, where we merely feel relief when we've done our good habits for the day, and feel terrible when we've underachieved. But the elastic habits system, I think, is much more sustainable and enables a healthier (i.e. not perfectionist) relationship with ourselves. As someone with chronic illness, I need a lot of flexibility and this is the first time I've seen a self-help book advocate that.

[Anthony Locke · Rating 5 out of 5]

I read a lot (too much?) in the productivity space, so I was surprised at how helpful and novel Guise's ideas were relative to what's already been published. His points on horizontal and vertical variety to encourage and maintain habit momentum resonated a lot with me, especially as a busy dad of young children. I think there are some really interesting spiritual applications here and I look forward to implementing this book's ideas into my life.

[Sagar Chamoli · Rating 4 out of 5]

4.5 stars

This is the second book i have read of Stephen Guise. His first one was mini habits for weight loss. I really liked that book and decided to go with this book and I made a right decision :)

The book lays down very simple & effective process to built in habits. You can have 3 different type to achieve it and have 3 intensity for it. Easy, medium and hard. The easy one should be such that no matter how bad your day is you still manage to do it and depending on your schedule you can manage your intensity accordingly. Also rather than having just single way have 3 different options to do it, That gives you a 3*3= 9 options which helps to built your habits.

Ex: You want to have physical fitness. You can either run, walk or do exercise (all depends on you) and as per convenience you can have your intensity. But always keep your easy intensity at as low as possible, so its always doable & keeps your spirits high.

I like Stephen simple approach to deal with complex process of habit building. I strongly recommend to read this book.

[Krista · Rating 3 out of 5]

I'd already been thinking about my exercise habit as flexible, so when I saw the title, I had a feeling this would resonate.
I'm very excited to try out the elastic habits system. I've long bounced back and forth between being bored and overwhelmed by life. I love being able to customize systems. All in all, a great fit for me!

The book itself is fine. A lot of selling you on the ideas and fleshing them out, but I feel like I was already sold.

[Melissa Davlin · Rating 5 out of 5]

A great follow-up to Mini Habits. I often did the minimum Mini Habit for the day, and nothing more. While it was better than nothing, this has me pushing myself when I feel like I have more energy and time. I'm already reading, meditating and cleaning more, and I'm excited to see my progress as the weeks go on.

[claw · Rating 5 out of 5]

I'm so excited about this method, it feels like it was made just for me! I have the utmost difficulty maintaining habits but I feel like this is flexible enough it could work, if I can manage to let go a bit of my perfectionism that makes me want to do too much or nothing at all. I might come back to share the results after a while.

[Dan Sumption · Rating 3 out of 5]

An interesting (and perhaps effective - the proof will be in the pudding, which I have only started eating) system for habit formation and self improvement. The key to this system is that your flexible daily goals include a "mini" level, one that you can complete in a minute or less. As the key to habit formation is regular action, this ensures that you don't give up, and this your habit is strengthened, even on days when you're very busy or low on willpower.

Unfortunately the book isn't particularly well written - it's full of analogies which are more confusing than the basic concepts that they're trying to explain, terms which are introduced long before they are explained, and attempts at humour which, by being either too clunky or too American, really jarred with me. Plus the repeated comparison of in-laws with sharks seemed unnecessary cruel.

[Chiara Battaglioni · Rating 3 out of 5]

Appoggio in pieno l’idea di flessibilità applicata a un processo come quello della creazione delle abitudini, che potrebbe sembrare rigido. Lo sviluppo del metodo però lo trovo esageratamente artificioso e inutilmente complesso (anche se l’autore sostiene sia semplice). Ci sono comunque delle intuizioni e dei suggerimenti interessanti.

[David · Rating 5 out of 5]

Awesome!!

Another awesome book by Stephen Guise. He knocked if out of the park in this one and I’m just as excited about this as I was with his mini habits book I highly recommend this. Read it if you want to change your life in a positive way with little chance of failing.

[Michał Hawełka · Rating 3 out of 5]

The system seems great, I've been using it for the last month and it looks promising. So why 3 stars then? The book is full of repetitions, it could easily be 50% shorter and you wouldn't miss anything. The last 15-20% of the boom is a plug for the products helping following your elastic habits created by the author, so you can skip it entirely.

[Omkar Mankame · Rating 5 out of 5]

Loved it! I have been reading a lot of habit-forming books but this is the best of the lot. It is the only book that realises that we are prone to slacking off if the goal is too hard. It introduces a novel concept of dividing habits in three buckets and setting up nine alternatives to help you achieve it. If you struggle with following up with the habits you want to cultivate, this can change your life.

[Julia · Rating 5 out of 5]

When I first saw the information coming out about “Elastic Habits” by Stephen Guise, I wondered how he could have improved on “Mini Habits” in any meaningful way. But let me tell you: I am SO excited about this book and the new habit system he has in place. It’s pure genius! I highlighted like crazy, took lots of notes, and began formulating my new habits about halfway through. Remarkable new ideas, suggestions, and options. I really believe I’ll have greater lasting habit creation than ever before. Thank you, Stephen Guise!

[Jordan Butterfield · Rating 5 out of 5]

An amazing book, an even better strategy

I’ve been using the Mini Habit system for nearly a year now, and my life has drastically improved. And now Elastic Habits are here, not to replace mini habits, but to improve them.

The biggest issue with mini habits is that little voice inside your head telling you you’ll never get anywhere if that’s all you do, as well as the uncertainty of where to go after you’ve done that one pushup for the day.

Elastic habits address this issue and many more. Some people might say that this book could have been a blog post, and while that may be true, you’d be missing out if you settled for a distilled version of Stephen’s latest masterpiece.

Buy it, read it, love it, and read it again.

[Mark Andrew Roberts · Rating 5 out of 5]

Possibly the magic system?

Interesting concept of a strategy to follow that allows easier tasks to be substituted for a particular area (e.g. Do 5 or 10 or 20 press ups) with the "mini" target allowing you to get a win in days that may be more challenging than others. Don't think I'll be investing in the tracking tools, but intrigued to try it out to see if it allows me to actively pursue 3 habits

[Tara Brabazon · Rating 2 out of 5]

This book shows how to create behaviours and habits when life 'happens.' At its most basic, this book shows how to keep moving towards a goal - with flexibility. It is a straight forward book. But does show how to achieve an aim when barriers get in the way.

OK. Not brilliant. OK.

[A.M. · Rating 4 out of 5]

I really enjoyed the mini habits book - the theory is that setting the bar so low you could fall over it works on our odd brains.
One push-up? While I’m down here I may as well do two! Or three…
But how does it help you to hit larger goals?
So what he has done is stretched them; both horizontally and vertically. He explains it in the book. [of COURSE he does, AM - shut up, brain]
So you would have three levels: mini, plus, and elite. Say, one, five or ten push-ups.
And to stretch it the other way you add on more options: hand weights, or planques also with three levels.
And this gives you a ‘win’ in nine different ways.
I found this quote super interesting.

The study found that setting a sub-goal of 10 push-ups at a time (instead of the full 100 push-ups) was more effective at motivating people to action at the beginning because it increased their sense of attainability (that’s a key word we’ll discuss in the next chapter). But later on, once people believed they were within reach of the bigger goal, like when they’d already done 75 of 100 push-ups, the sub-goal was less motivating than the bigger goal. When they got within striking distance of the bigger picture goal, their strongest source of motivation changed from attainability to the value to be gained by completing the bigger goal. (p. 39).

Our brains like to win (woot - cue endorphin rush) but they also get derailed kind of easily - you know, you eat one donut and then decide that because you have ‘broken’ your diet, you may as well eat ALL the donuts. The diet is gone, and the guilt is doubled.
We also don’t like to see ‘losses’ in our streaks. Those blank spots destroy our motivation, so giving us more ways to win … is a win.
It also helps with the idea that you want these things to become HABITS rather than goals. How often have you heard of a person setting a goal of running a marathon; they train for it, run it, and then stop.
So because of all the options, you can make a stretch goal of hitting three elite levels in a row, or ten. And even IF you don’t hit that, you will always have an easy win so you don’t break the chain and lose heart.
He’s still working out methods (and products) for people to actually track this… and he has a lot of diagrams and examples for vaguer goals like mindfulness or gratitude.
Worth a look.
4 stars

[Jo · Rating 4 out of 5]

As a recovering self-help addict I've managed to cut myself down to a couple of books a year, and I read most of them in January. The last few years, I've read Atomic Habits (like the rest of the internet), and the first time, I felt like it was life changing - up until a point.

The problem with Atomic Habits is that it's a bit all or nothing. I'm still reading it again this year because I have found some effective strategies in there. Environment design works particularly well for me, but no matter how many timer switches I buy, I still struggle with consistency in all of my habits. My duolingo widget hates me!

So, I was attracted to a system for flexible habits that gives you different levels at which to maintain your consistency. Like most self-help books, it's really one core idea with a lot of repetition - but the repetition is usually part of the journey. The author could give you the idea in a couple of paragraphs, but it wouldn't have the same impact. Whether he strikes the right balance will be down to personal preference. His writing style isn't completely to my taste, but he gets his point across.

I honestly resonate with this as a habit system for lazy people. I'm always mystified by these entrepreneurs who're all 'I just can't stop working'. Like, how is that even possible when video games exist?? Have you tried eating takeaway for three meals a day and never moving from the sofa? It's easier than breathing!

I think the system naturally lends itself better to some habits than others. The one thing that I really want to work on for the next few months is just getting out of bed on time - that's kind of an all or nothing habit, but maybe if I get creative I can make it work.

Will update once I've actually put the ideas into practice.

[N.E. Johnson · Rating 5 out of 5]

I heard an anecdote that some students for a class project recreated Pavlov's famous experiment, they borrowed several friends dogs and trained them to salivate and gather around their feeding dishes when they heard a bell ring. After the experiment they returned the dogs to the friends. Next weekend they visited their friend and brought the bell to show them how they had trained the dogs. But the bell had no effect. Just changing the setting had totally broken the trained habit. They later learned that real dog trainers have to train dogs behaviour in a variety of settings and conditions to create a lasting habit. When I read this I realized I was having the same problem with my routines and set out to figure out to solve this problem and make my routines more flexible and robust to all the chaos that life throws at me.

This book is what I found.

The Good: Honestly given how redundant most of the self help book industry is, I'm amazed to find something radically different and useful that the rest of the books haven't copied yet. I would highly recommend you read The Power Of Habits or Atomic Habits or something similar first, and then read this second to lock in those habits.

The Bad: The first eight chapters are just sales pitch, parables about flexibility, and Sun Tzu quotes to try and sell you on the books contents and why they are useful. They are completely skippable if you are already convinced, and if you bought the book then you probably are already convinced.

[Michael Milad · Rating 5 out of 5]

A New Approach to Habit forming

Elastic Habits suggests a different approach to Habit forming - we've all been told the importance of habits, and the main thing that's been ingrained is the importance of discipline when forming habits - you've got to persist, regardless of how you're feeling, what surprises develop during the day or regardless of that meteor that's meant to hit earth in a few hours. I've usually found this rigidity to be very of putting, making habit formation a burden rather than the joy it's meant to be.

The book instead suggests that our habits should be slightly elastic to deal with whatever is going on in the day, and there should always be a condition where we can "win (maintain our habit) regardless of how busy the day is. This win condition is what he describes as a "Mini habit."

For example, if you're trying to increase fitness, you can increase the diversity of things you can do (e.g. swimming, running, press-ups) and give yourself three different levels you can do this at: mini (e.g. 1 Press-up a day, Plus - 20 press-ups a day, Elite - 50 press-ups a day).

The mini option gives you the ability to continue the habit forming process, regardless of what's going on, since it's so easy and achievable. The consistency formed makes the process more fun and gamefies it, encouraging you to keep at the habit.

A very interesting concept and read!

[Natalia · Rating 5 out of 5]

Miałam ostatnio przyjemność przeczytać książkę "Elastyczne nawyki" Stephen Guise - moim zdaniem jednego z najlepszych autorów w dziedzinie rozwoju osobistego. Wcześniej czytałam "Mininawyki", więc poprzeczka została postawiona wysoko. W nowej książce Stephen Guise wyjaśnia dlaczego elastyczny system nawyków jest naturalnym, kolejnym krokiem dla ludzi, którzy są gotowi na bardziej solidne i satysfakcjonujące podejście do budowania nawyków i optymalizacji. Zacznę od tego, że mam długą listę książek tego typu za sobą, ale jest naprawdę niewiele, które wywarły na mnie pozytywny wpływ i ta się właśnie do nich zalicza :) To co najbardziej mi się podobało to to, że treść jest całkowicie praktyczna, nie ma w niej oklepanych treści, są pokazane i wyjaśnione metody, które możemy od razu wdrożyć do swojego życia i sprawdzić, czy działają. Przyzwyczajenia elastyczne zapewniają system, który buduje najważniejszy nawyk jakiego potrzebujesz; który pojawia się po prostu każdego dnia. System elastycznych nawyków bierze pod uwagę sytuacje życia codziennego, na przykład zamknięta siłownia czy zmęczenie, dzięki niemu jesteśmy przygotowani na każdą sytuację. W szczególności w głowie zapadł mi jeden cytat „Kiedy twoja sytuacja zmienia twój cel, wymaga to nowej strategii”. Na pewno w tej książce znajdziecie narzędzia i strategie o których wcześniej nie słyszeliście. Jest to naprawdę inspirująca i praktyczna książka, jeśli chcesz rozwijać swoje nawyki i się ich trzymać.

[Ibrahim Mansor · Rating 4 out of 5]

Stephen Guise's Elastic Habits introduces an innovative and refreshing approach to habit formation. The book stands out for its flexibility, offering a system that accommodates life's unpredictability while fostering consistency.
We can summarize it's points of strengths as follow: 

• Adaptability: The "elastic" system allows readers to choose between three levels of difficulty (Mini, Plus, Elite) and multiple options for completing a habit. This removes the rigidity of traditional systems and empowers individuals to tailor their habits to their daily circumstances.
• Simplicity: The framework is intuitive and easy to implement, making it accessible for anyone looking to build habits without feeling overwhelmed.
• Motivation-friendly: By providing scalable options, the method keeps momentum alive even during low-energy or busy days, preventing guilt and burnout.

While Elastic Habits offers a fantastic method, some readers may find the system requires a bit of initial experimentation to personalize effectively. Additionally, those looking for a deeper dive into the psychology behind habits may find it less comprehensive compared to other works like James Clear's Atomic Habits.

Overall, Elastic Habits is a practical and motivating read for anyone seeking a more flexible way to build and maintain habits. Its adaptability makes it particularly appealing for those juggling multiple responsibilities or struggling with traditional habit systems.

[Maria · Rating 3 out of 5]

Guise is writing about life long habit creation and not the New Year's Eve join a gym resolution that is abandoned far too quickly. He explains the psychology behind mini, regular and big goals pointing out the benefits and costs of each goal size.

Why I started this book: Beautiful cover, and I wanted a small win to help me get back on track with my reading goals.

Why I finished it: Very intriguing system... but the book itself was far too long. Even for a short audio book under 7 hours. I like the thought of choosing 1-3 overarching goals. Then having three ways to complete each goal. So for exercising (1) you can walk a certain amount of steps, (2) dance to a song or (3) do push ups. Then for each option have a mini goal that will take a minute to do. A plus goal should take 10-15 minutes and an elite goal should take 25-30 minutes. Each day you can pick between options and intensities. The mini goal is for the days when showing up and doing one small thing is all you can do. Or on the rest days from when you pushed yourself farther the day before and your body needs to recover. This way you are always progressing, which encourages you to keep going.
So, I'm going to experiment with the system but I don't know if I will recommend the book.

[nanafark · Rating 5 out of 5]

so far, this has to be the best productivity book i ever read.

i usually like to try and implement what i read, testing, experimenting and see what feels right or not. i do the work, i write down the tasks, i find the roots of issues, i set smaller goals, i try to follow them. and then life gets in the way… i believe that most of the time, what you don’t get in those books is what will actually make you to “show up” no matter what. because life happens! and although maybe this is more internal to each one of us and it needs more digging and self-awareness to realise what’s stopping you, this book is indeed promising because it gives you a way and a reason to keep showing up.

personally speaking, i find it difficult to check-in with myself in order to keep my habits running and that’s why i usually fail after a couple of weeks. and knowing what you’re doing wrong (not checking-in with yourself, aka tracking, logging, planning, etc.) but still can’t get it right is really frustrating. i find myself always trying to “start again” and it gets exhausting, because you feel that you fail so often…

with this book though, you can get an alternative for those hard days you normally couldn’t follow through and this technically erases the feeling of failure.

what’s left to see is if i will keep tracking my progress this time, because the way describing in the book is the cleverest i’ve seen and it has a lot of potential.

i usually loathe self promo and i’ve seen it a lot in his books but it wasn’t that annoying in this one.

i highly highly recommend it, not only to read it but to actually try it.

[Zhelana · Rating 4 out of 5]

Well, it's hard to judge this book immediately after finishing it as I still haven't come up with my elastic goals, never mind actually tried them. Getting ready to go on vacation in 2 weeks isn't the time to try new goals. It seems like a good idea, but I don't know if it doesn't wind up actually more limiting. For example, one of my goals is to do art every day. While this year I've only done 3 -4 different art things, I'd rather like to be open to other things, such as getting back to my embroidery. So I'm not sure that saying "write or photograph or draw" isn't actually a lot worse than saying "do something artistic" Although I can see how the ability to have plus and elite goals under each of those things would be better than what I'm currently doing. i'll have to think about it and try to tweak it. Perhaps a "Art every day" with a time goal attached to it is best, though time goals aren't best for writing. I really don't know.

[Lauren · Rating 2 out of 5]

This is a difficult book to rate. The idea behind the book is great and helpful. Basically, when working on creating a new habit the author suggests to actually create 3. A version that is not challenging to complete (mini), is slightly challenging (pro), and very challenging (elite). The thought process being that everyday you get to select which version of the habit your like to do based on circumstances like time, energy, or level of difficulty. The ultimate goal is to have your habit be elastic and not so rigid that you either get bored or burnt out by the habit.
While this practice is great, you don’t need to read 200 pages to understand the practice and how to execute.
Great idea, not a great book since it over explains and over complicated a simple practice.
I would give this book 2 stars since the idea is great.