I’ve got shelves full of brilliant books, especially cookbooks. Some of them are true works of art: inspiring, thoughtful, beautifully written. But if I’m being honest? Most of them are just sitting there. Gathering dust.
Take Floyd on France, for example. One of the most inspirational food books I own. Yet the truth is, I probably remember more from the TV series reruns than from the book itself. Why? Because those episodes played out. They unfolded in time. They were visual, dynamic, and repeatable, almost like a cooking course unfolding in front of me. The book is excellent. But it doesn’t live in my mind the same way.
And that’s the thing.
Buying a book feels like progress. It scratches an itch. Ticks a box. Gives us that brief rush of “I’m doing something about this.” But very often, we’re not. We’re just collecting possibilities.
I’ve spoken to countless people—especially around alcohol—who say, “I’ve read all the books. I know what I should do.” But still, nothing changes. Because knowing isn’t doing. And books, no matter how brilliant, are often passive. They don’t engage the parts of our brain responsible for habit, memory, or emotional rewiring. One might say that’s particularly true about all the diet books in my bookcases, but that’s another story!
It’s not a criticism. It’s how human learning works.
What behavioural neuroscience tells us about why structured support outperforms books
Brace yourselves, it’s time for school. Let me share some of the fascinating insights from my own investigations into this.
Recent research has revealed clear neurological mechanisms that explain why structured programs are significantly more effective than passive self-help methods like reading, particularly in high-functioning adults, including those with ADHD or executive dysfunction.
1. Procedural memory and habit encoding
Procedural memory is our brain’s system for learning by doing. Unlike declarative memory (used when reading), it governs habit formation through repeated action. Structured programs that include daily tasks, reflection, and guided practice help shift behaviours into automatic routines.
- Smith et al. (2020, Addiction Biology) found that mindfulness-based relapse prevention (MBRP) increased retention and reduced relapse by 40% vs. reading-only control groups.
- Barkley (2019) identifies procedural repetition as critical for individuals with impaired habit automation.
2. Cognitive load theory and task execution
Cognitive load theory explains how easily our working memory becomes overwhelmed, especially in adults with ADHD. Structured support reduces this by segmenting tasks and offering clarity at each decision point.
- Egan et al. (2017, Journal of Attention Disorders) showed structured digital interventions improved adherence by 30% compared to traditional self-help materials.
- Carroll et al. (2018) demonstrated that CBT micro-lessons (CBT4CBT) improved retention and relapse outcomes by simplifying content delivery.
3. Interoception and craving awareness
Interoception refers to our ability to sense internal body signals—like hunger, stress, or a rising craving. Craving interruption is most effective when internal signals are noticed early. Structured programs incorporating mindfulness or somatic training improve interoceptive accuracy, enabling earlier behavioural intervention.
- Gonzalez et al. (2021, JAMA Psychiatry) found interoception-focused MBRP significantly reduced heavy drinking days in AUD patients.
- Brewer (2016) highlights the role of body-signal awareness in triggering pre-emptive habit disruption, especially for impulsive users.
(Example: learning to recognise tightness in your chest or fidgeting fingers as early signals that you’re entering the “I deserve a drink” loop.)
4. Reward prediction error (RPE) and dopamine dynamics
RPE is the difference between what we expect to happen and what actually happens. When it’s positive, it triggers a dopamine surge, reinforcing the behaviour. Structured programs that offer real-time feedback (e.g. progress tracking, rewards) harness this system to embed new habits.
- Johnson et al. (2020, NPJ Digital Medicine) found gamified sobriety apps improved 3-month abstinence by 50% through structured reward systems.
- Petry et al. (2017) showed contingency management models (e.g. tangible rewards) improved engagement and retention in adults with ADHD and AUD.
5. Environmental cueing and habit rewiring
Behaviour is deeply context-dependent. Structured support helps shift environmental cues and replace drinking triggers with alternative responses.
- Kwasnicka et al. (2019, Health Psychology Review) found that context-specific coaching produced 65% greater habit sustainability than reading-based interventions.
- Weyandt et al. (2018) showed that gamified cue-pairing interventions improved routine retention in ADHD populations.
When books are the right tool
That’s not to say books don’t have their place. For some things, they’ll always rule.
Harry Potter on the page is a far richer, more immersive experience than the films ever managed. My children, now all adults, were brought up on the Harry Potter series and can still tell me exactly which parts the films left out. I’ve also got a university friend who writes extraordinary books about historical events and people. Painstakingly researched, deeply humane, and often offering a fresh lens on stories we thought we already knew. I’m hooked cover to cover, and a physical book is the perfect medium for me.
Books are exactly the right format for that kind of exploration -stories that unfold, perspectives that challenge, ideas that deserve time.
But when it comes to changing behaviour, the evidence is clear: structure wins.
From theory to practice: why ARC was built to apply all of this
After immersing myself in the research, and working directly with friends and colleagues who were struggling to follow through despite knowing what to do, I had a choice to make.
I could have written a book. In fact, I had several in me. The ideas were there, the insights were real, and it would have been the easier route: get it down, polish it up, and let the algorithm do the rest.
But that wouldn’t have delivered what people actually needed. It would’ve been tidy, but not transformational.
So I chose to build courses instead.
From the very start, I wanted people to experience that difference. ARC begins not with advice, but with a structured personal reality check—a guided onboarding survey that helps you reflect on your habits, triggers, and goals. It’s not just background info; it’s your first step in rewiring.
And for those taking it further with our Moderation Mastery course, we go deeper still, inviting you to complete an 80-question, multi-discipline analysis of your habits and behaviours. Every response is reviewed with care, and personalised written feedback is provided. Because structured support means more than just content,it means understanding.
So our courses aren’t PDF dumps. Nor a series of tips. Proper, structured, scientifically grounded programmes that reflect the very behavioural principles we’ve just covered: procedural memory, habit loops, interoceptive training, dopamine feedback, and cognitive load management. Programmes that can walk with someone through change, not just offer advice from a distance.
And when I made the decision to build versions of ARC specifically for people with ADHD—people like me—it became even more important to get it right.
Because creating real behavioural change in a neurodivergent brain isn’t about motivation. It’s about design. The right input, in the right way, at the right time. That’s what ARC does. And that’s why it works.
(If you’re one of those people who knows what to do but struggles to follow through, that’s not a flaw. It just means you need a system built to work with your brain.)
Courses grow—books don’t
There’s another reason I chose to build ARC as courses, not books: courses evolve.
As new science emerges, as feedback rolls in, as real people try things and share what worked, we can adapt. Improve. Expand. Every ARC course on the respected Thinkific platform is yours for life, and they continue to grow alongside you.
They’re also accessible wherever you are, on whatever device you have to hand. You don’t need to remember what shelf you left it on.
I also created different levels to suit how deep people wanted to immerse themselves. Not everyone needs the full deep dive at first. But I wanted to make sure there was an accessibly priced course available too, so we could reach the people who needed this most.
A book captures a moment.
A course keeps moving.
It’s the difference between a still photo and a live camera feed.
Both can be beautiful. But only one keeps pace with real life.
Final thoughts
Books can be brilliant. Insightful. Even life-changing—for some.
But if you’ve ever found yourself nodding along to a great book and then slipping back into old patterns, it’s not because you weren’t trying hard enough. It’s because the delivery system matters.
At ARC, we’ve taken the science of behaviour change and turned it into something practical, structured, and real. Not shelfware. Not slogans. Just a better way forward, grounded in what actually works.
You’re in the right place.
Feel free to explore the courses and resources on this site. Or if you’ve got a question, drop me a message. I’ll be happy to start a conversation.
