Jonathan Bricker Author · Scientist · Psychologist
Free worksheet

What's your habit bargain?

Every unwanted habit offers a bargain: something feels better now, and something you care about pays later. Three questions to make that exchange visible.

Fill it in below, or print it and write on it by hand. Nothing is sent anywhere — what you type stays in your own browser.

An open notebook and pen on a warm wooden desk.

What's Your Habit Bargain?

Pick one habit you would like to understand better. Answer as honestly as you can — this is for you, and nobody else sees it.

What sets it off? A time of day, a place, a person, a feeling — the thing that reliably arrives just before the habit does.
What does it give you, right now? Relief, comfort, distraction, escape. Be generous — it works, or you wouldn't do it.
What does it take, later? Sleep, time, money, work, or closeness to someone. Name the thing you actually care about.
Jonathan Bricker, PhDdrbricker.com
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