The appendix turns the book into a field manual. It offers a way to diagnose a habit without relying on vague motivation.
Start with the routine: what you actually do, in observable steps. Then experiment with rewards until you can name what you’re really seeking. Next, isolate the cue by tracking the situation—time, place, emotions, other people, and the action immediately before the urge hits.
Once you can predict the loop, you can plan for it. Write an if–then script: when the cue appears, run a new routine that delivers the same reward, even if the craving tries to drag you back to the old path.
The appendix is honest about effort. Awareness doesn’t erase cravings. But a clear plan gives you something stronger than hope: a repeatable method, tested in the mess of real days.