You have habits that cost you more than they give you, and you already know a few of them. This book names eighteen, shows the old rule underneath each one, and gives you a practice to try.
Shadow work often gets sold as dark and mystical. Here it means something plainer: noticing a habit you’d rather not look at, finding the rule it’s following, and testing one different move. The book keeps the word shadow and leaves out the woo.
Eighteen patterns in six families: Overfunctioning, Shrinking, Controlling, Shutting Down, Sabotaging and Reacting
A short page to help you find your starting point
For every pattern: what it looks like, the old rule behind it, what it gives you and what it costs, a worked example, reflection questions with room to write, and one practice
A chapter on how your patterns connect
Pages you can print and fill in: a Weekly Log, a Progress Scale and a Monthly Check-In
A one-page Quick Return for when it gets too much
Support pages for Australia, the United States and the United Kingdom
Sources, so you can check what the book is built on
Overfunctioning: Taking on everyone’s load. Never asking for help. Rest feels unearned.
Shrinking: Apologising for things that aren’t yours. Holding the idea back. Brushing off compliments.
Controlling: Needing a plan for everything. Replaying what you said. Never calling it finished.
Shutting Down: “I’m fine”. Saying it in the car park. Going blank mid-conversation.
Sabotaging: Pulling back when it’s going well. Stopping at week three. Cancelling on the day.
Reacting: Going hard on yourself after a mistake. Hitting back before you’ve heard them out. Can’t stand it in other people.
Old Habits comes with The Ninety Seconds Kit, which sells for A$17 on its own. It holds the in-the-moment tools: a loud lane and a quiet lane, eight short tools, printable pocket cards and phone wallpapers. The book tells you which tool to start with for each pattern.
It’s for you if you’d rather understand your habits than explain them away. Read it in order, or start with the pattern that makes you wince.
Old Habits is a self-guided book, not therapy, and it doesn’t promise any particular result. I’m a life coach. I’m not a psychologist, therapist or counsellor, and I don’t diagnose or treat anything. It isn’t for use in a crisis. If you’re thinking about harming yourself, or you’re not safe, the support pages list where to go in Australia, the United States and the United Kingdom.
Old Habits as a phone PDF (229 pages), set up for reading on your phone
Old Habits as an A5 PDF (182 pages), for print or tablet, with the log and check-in pages ready to print
The Ninety Seconds Kit: phone and A5 PDFs, plus phone wallpapers for Australia, the US and the UK
Digital download only. There’s no printed copy. Your download link arrives by email straight after you pay. Prices are in Australian dollars.
I’m Nardia Barrett, an Australian life coach with certifications in life coaching, neuroscience, positive psychology, trauma healing and inner child work. I write plain, practical guides about the patterns people repeat.
Is this therapy?
No. It’s a self-guided book. I’m a coach, not a psychologist, therapist or counsellor, and it isn’t a substitute for professional help. If something in it brings up more than you can handle, put it down and use the support pages.
Do I need to know anything about shadow work?
No. Chapter 1 explains what it means here and what it doesn’t.
Which file should I use?
Use the phone PDF to read on your phone. Use the A5 PDF if you want to print the pages or read on a tablet.
Can I print it?
Yes, for your own use. The Weekly Log, Progress Scale and Monthly Check-In are made to be printed and written on.
Will it work for me?
I can’t promise a particular result. The book gives you a way to notice a habit and test a different move, and it’s clear about what it can’t do.
What if I’m in crisis?
Old Habits isn’t for use in a crisis. The support pages list emergency and crisis numbers for Australia, the US and the UK. In an emergency, call your local emergency number.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
You have habits that cost you more than they give you, and you already know a few of them. This book names eighteen, shows the old rule underneath each one, and gives you a practice to try.
Shadow work often gets sold as dark and mystical. Here it means something plainer: noticing a habit you’d rather not look at, finding the rule it’s following, and testing one different move. The book keeps the word shadow and leaves out the woo.
Eighteen patterns in six families: Overfunctioning, Shrinking, Controlling, Shutting Down, Sabotaging and Reacting
A short page to help you find your starting point
For every pattern: what it looks like, the old rule behind it, what it gives you and what it costs, a worked example, reflection questions with room to write, and one practice
A chapter on how your patterns connect
Pages you can print and fill in: a Weekly Log, a Progress Scale and a Monthly Check-In
A one-page Quick Return for when it gets too much
Support pages for Australia, the United States and the United Kingdom
Sources, so you can check what the book is built on
Overfunctioning: Taking on everyone’s load. Never asking for help. Rest feels unearned.
Shrinking: Apologising for things that aren’t yours. Holding the idea back. Brushing off compliments.
Controlling: Needing a plan for everything. Replaying what you said. Never calling it finished.
Shutting Down: “I’m fine”. Saying it in the car park. Going blank mid-conversation.
Sabotaging: Pulling back when it’s going well. Stopping at week three. Cancelling on the day.
Reacting: Going hard on yourself after a mistake. Hitting back before you’ve heard them out. Can’t stand it in other people.
Old Habits comes with The Ninety Seconds Kit, which sells for A$17 on its own. It holds the in-the-moment tools: a loud lane and a quiet lane, eight short tools, printable pocket cards and phone wallpapers. The book tells you which tool to start with for each pattern.
It’s for you if you’d rather understand your habits than explain them away. Read it in order, or start with the pattern that makes you wince.
Old Habits is a self-guided book, not therapy, and it doesn’t promise any particular result. I’m a life coach. I’m not a psychologist, therapist or counsellor, and I don’t diagnose or treat anything. It isn’t for use in a crisis. If you’re thinking about harming yourself, or you’re not safe, the support pages list where to go in Australia, the United States and the United Kingdom.
Old Habits as a phone PDF (229 pages), set up for reading on your phone
Old Habits as an A5 PDF (182 pages), for print or tablet, with the log and check-in pages ready to print
The Ninety Seconds Kit: phone and A5 PDFs, plus phone wallpapers for Australia, the US and the UK
Digital download only. There’s no printed copy. Your download link arrives by email straight after you pay. Prices are in Australian dollars.
I’m Nardia Barrett, an Australian life coach with certifications in life coaching, neuroscience, positive psychology, trauma healing and inner child work. I write plain, practical guides about the patterns people repeat.
Is this therapy?
No. It’s a self-guided book. I’m a coach, not a psychologist, therapist or counsellor, and it isn’t a substitute for professional help. If something in it brings up more than you can handle, put it down and use the support pages.
Do I need to know anything about shadow work?
No. Chapter 1 explains what it means here and what it doesn’t.
Which file should I use?
Use the phone PDF to read on your phone. Use the A5 PDF if you want to print the pages or read on a tablet.
Can I print it?
Yes, for your own use. The Weekly Log, Progress Scale and Monthly Check-In are made to be printed and written on.
Will it work for me?
I can’t promise a particular result. The book gives you a way to notice a habit and test a different move, and it’s clear about what it can’t do.
What if I’m in crisis?
Old Habits isn’t for use in a crisis. The support pages list emergency and crisis numbers for Australia, the US and the UK. In an emergency, call your local emergency number.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
