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The Enough Practice: Understand Cravings, Disarm Triggers, and Build Habits That Last
A Science-Informed Guide to Reward, Digital Distraction, Consumer Pressure, and Everyday Self-ControlBy Imad Muratspahic
Length2h 6m
About this audiobook
A practical, science-informed guide to understanding repeated cravings and habits without turning every desire into a problem. Learn to map cues, actions, and payoffs; reduce unhelpful prompts; design supportive environments; create if–then plans; build repeatable habits; and recover from setbacks without shame. Original examples and practical worksheets cover digital distraction, shopping, food-related routines, social comparison, uncertainty, stress, and the skill of deciding what is enough.
Audiobook details
GenreSelf-Help
Length2 hrs 6 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateOct 12, 2026
LanguageEnglish
Table of contents
1Introduction: The Skill of Enough
2Part I — Understand the Pull
31. The Old Problem in a New Environment
42. Need, Want, Urge, and Choice
53. The Cue–Action–Payoff Pattern
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64. Why Uncertainty Keeps Us Checking
75. Reward Without the Dopamine Myth
8Part II — Design the Conditions
96. Your Environment Is Part of Your Behavior
107. The Attention Marketplace
118. Food, Shopping, and the Convenient Yes
129. Comparison, Status, and the Moving Finish Line
1310. Stress, Scarcity, and Cognitive Load
14Part III — Build a Better Response
1511. Map the Craving Before You Fight It
1612. Add Friction to the Unwanted; Remove It from the Wanted
1713. Replace the Function, Not Just the Behavior
1814. Make Plans That Meet Real Moments
1915. Repetition, Context, and the Patient Shape of Habit
2016. Recover Attention and Make Room for Boredom
2117. Define Enough Without Giving Up Ambition
22Part IV — Keep Change Humane and Durable
2318. Slips, Setbacks, and Repair
2419. Make Social Life Support the Change
2520. Identity, Values, and Long Horizons
2621. When Productivity Becomes Another Craving
2722. When a Habit Needs More Than Self-Help
28Conclusion: A Life That Is Not Always Reaching
29Appendix A: The Ten-Minute Craving Log
30Appendix B: The Cue and Friction Audit
31Appendix C: If–Then Plans That Actually Help
32Appendix D: A Four-Week Practice Plan
33Appendix E: Questions for a Weekly Review
34Further Reading
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