Coaching practices for Nathan Azrin

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Nathan Azrin, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• Every afternoon I hit a wall and could fall asleep at my desk, but a real nap leaves me groggy and wrecks my night
• I can’t fall asleep at night, so I’m wiped out by day and end up napping to cope
• Every afternoon around the same time I hit a wall
• It’s the middle of the afternoon and I’ve completely hit a wall, but a real nap would leave me groggy and wreck tonight’s sleep
• I only ever nap when I’m completely wrecked, like I have to earn it by hitting a wall, and then it’s hit-or-miss

Practices that may help

1. Habit Reversal Training, Made Practical
   Habit reversal training (HRT), developed by Nathan Azrin and Robert Nunn in the 1970s, is a behavioral therapy approach that combines awareness training and competing response practice to interrupt unwanted habitual behaviors. It has strong clinical evidence for tic disorders and body-focused repetitive behaviors, and the underlying principles apply broadly to habit change.
2. Use non-sleep deep rest (NSDR) for a midday reset
   A 10–20 minute NSDR or yoga nidra session restores alertness without the grogginess of a full nap.
   Morning Light Anchoring
3. Avoid daytime naps when treating insomnia
   If you are using sleep restriction therapy or struggling with nighttime insomnia, daytime napping undercuts the treatment.
   The Power Nap: Science and Practice
4. Use a short nap as deliberate recovery
   A 10–20 minute nap after deep work restores alertness and consolidates learning.
   Deliberate Rest
5. The Zone of Optimal Functioning: Hanin’s IZOF Model
   Yuri Hanin’s Individual Zones of Optimal Functioning (IZOF) model holds that each athlete has a unique pre-competition anxiety range within which performance is best — and that this range, and the anxiety level that produces it, varies significantly between individuals. The practical implication is that there is no universally optimal arousal level: some athletes perform best when highly anxious, others when calm. The work is to identify your personal zone and develop practices to enter it reliably.
6. Novaco Anger Management, Made Practical
   Raymond Novaco’s anger management model treats anger as a learned arousal response shaped by situational triggers, cognitive appraisals, and physiological activation. It is best reduced through a combination of relaxation training, cognitive restructuring, and graduated exposure to provocations — an approach with solid clinical support across multiple populations.
7. Indistractable, Made Practical
   Nir Eyal argues that distraction is driven less by technology than by our attempt to escape uncomfortable internal states, so the core move is to master those internal triggers, plan time for what matters (traction), and use pacts to prevent slips. The internal-trigger framing rests on solid emotion-regulation research; the specific four-part model is a practitioner synthesis.
8. NSDR for daytime recovery
   Use a short non-sleep deep rest session to recharge without napping.
   Yoga Nidra & NSDR for Recovery
9. Make napping a consistent daily practice
   A daily nap at the same time produces better results than occasional naps when desperate.
   The Science of Napping
10. Mouth taping during sleep
    Place a small strip of paper tape over your lips at bedtime to encourage nasal breathing through the night.
    Nasal Breathing for Performance

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