The Unpolished Path's Atomic Habits Master Workbook
From "Wish" to "Action" in 11 Steps
Willpower is a myth. Environment is everything. This 11-part system takes the proven science of Atomic Habits and applies it directly to the challenges of recovery and rebuilding. Stop trying to be perfect. Start building a system that makes it impossible to fail.
Phase 1: The Foundation (Identity & Self-Awareness)
The Identity Worksheet: The critical first step. This worksheet helps you get crystal clear on who you want to become, ensuring your habits serve a true purpose rather than just a temporary goal.
Determining Your Strengths: A brainstorming guide to discover "the game that favors you"—identifying tasks that feel like fun to you but work to others, so you choose habits you will actually stick with.
The Habit Scorecard: A simple but powerful tool for radical self-awareness. You cannot change what you do not see; this helps you audit your current day to reveal what is really going on.
Phase 2: The Architecture (Building the System)
Implementation Intentions (Law 1): A template to make your new habit specific. By defining what you will do, when, and where, you dramatically increase the likelihood of following through.
Habit Stacking (Law 1): A strategy to "Make it Obvious" by stacking a new habit on top of one you already perform automatically, using your current routine as the trigger.
Temptation Bundling (Law 2): A technique to "Make it Attractive." This worksheet helps you pair a habit you need to do with an activity you want to do, using anticipation to build consistency.
The Two-Minute Rule (Law 3): The ultimate tool to defeat perfectionism. Learn to break big, intimidating goals down into simple, two-minute starting rituals so you can master the art of "just showing up".
Making it Satisfying (Law 4): The key to making a habit stick. Brainstorm and attach a small, immediate reward to your new habit, giving your brain the "win" it needs to repeat the behavior.
Phase 3: The Accountability (Inversion & Commitment)
Breaking a Bad Habit (The Inversions): A practical guide to re-engineering your environment. It walks you through "inverting" the Four Laws to make bad habits Invisible, Unattractive, Difficult, and Unsatisfying.
The Unpolished Habit Tracker: A 12-month "Don't Break the Chain" calendar. This provides visual proof of your progress, making consistency obvious and satisfying.
The Accountability Contract: The capstone of the workbook. A formal, written contract with yourself and a partner to make your new identity real, public, and non-negotiable.