atomic habits: tiny changes, remarkable results · 2 how your habits shape your identity (and vice...
TRANSCRIPT
ANIMPRINTOFPENGUINRANDOMHOUSELLC375HudsonStreet
NewYork,NewYork10014
Copyright©2018byJamesClearPenguinsupportscopyright.Copyrightfuelscreativity,encouragesdiversevoices,promotesfreespeech,andcreatesavibrantculture.Thankyouforbuyinganauthorizededitionofthisbookandforcomplyingwithcopyrightlawsbynotreproducing,scanning,ordistributinganypartofitinanyformwithoutpermission.Youaresupportingwritersand
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Version_1
a·tom·ic
əˈtämik1. anextremelysmallamountofathing;thesingleirreducibleunitofa
largersystem.
2. thesourceofimmenseenergyorpower.hab·it
ˈhabət1. aroutineorpracticeperformedregularly;anautomaticresponsetoa
specificsituation.
Contents
TitlePageCopyright
EpigraphIntroduction:MyStory
TheFundamentalsWhyTinyChangesMakeaBigDifference
1TheSurprisingPowerofAtomicHabits
2HowYourHabitsShapeYourIdentity(andViceVersa)3HowtoBuildBetterHabitsin4SimpleSteps
The1stLawMakeItObvious
4TheManWhoDidn’tLookRight
5TheBestWaytoStartaNewHabit6MotivationIsOverrated;EnvironmentOftenMattersMore
7TheSecrettoSelf-ControlThe2ndLaw
MakeItAttractive
8HowtoMakeaHabitIrresistible9TheRoleofFamilyandFriendsinShapingYourHabits
10HowtoFindandFixtheCausesofYourBadHabitsThe3rdLawMakeItEasy
11WalkSlowly,butNeverBackward12TheLawofLeastEffort
13HowtoStopProcrastinatingbyUsingtheTwo-MinuteRule14HowtoMakeGoodHabitsInevitableandBadHabitsImpossible
The4thLawMakeItSatisfying
15TheCardinalRuleofBehaviorChange
16HowtoStickwithGoodHabitsEveryDay17HowanAccountabilityPartnerCanChangeEverything
AdvancedTacticsHowtoGofromBeingMerelyGoodtoBeingTrulyGreat
18TheTruthAboutTalent(WhenGenesMatterandWhenTheyDon’t)19TheGoldilocksRule:HowtoStayMotivatedinLifeandWork
20TheDownsideofCreatingGoodHabitsConclusion:TheSecrettoResultsThatLast
AppendixWhatShouldYouReadNext?
LittleLessonsfromtheFourLawsHowtoApplyTheseIdeastoBusiness
HowtoApplyTheseIdeastoParentingAcknowledgments
NotesIndex
AbouttheAuthor
O
Introduction
MyStory
NTHEFINALdayofmysophomoreyearofhighschool,Iwashitinthefacewithabaseballbat.Asmyclassmatetookafullswing,the
batslippedoutofhishandsandcameflyingtowardmebeforestrikingmedirectlybetweentheeyes.Ihavenomemoryofthemomentofimpact.
ThebatsmashedintomyfacewithsuchforcethatitcrushedmynoseintoadistortedU-shape.Thecollisionsentthesofttissueofmybrainslammingintotheinsideofmyskull.Immediately,awaveofswellingsurgedthroughoutmyhead.Inafractionofasecond,Ihadabrokennose,multipleskullfractures,andtwoshatteredeyesockets.
WhenIopenedmyeyes,Isawpeoplestaringatmeandrunningovertohelp.Ilookeddownandnoticedspotsofredonmyclothes.Oneofmyclassmatestooktheshirtoffhisbackandhandedittome.Iusedittoplugthestreamofbloodrushingfrommybrokennose.Shockedandconfused,IwasunawareofhowseriouslyIhadbeeninjured.
Myteacherloopedhisarmaroundmyshoulderandwebeganthelongwalktothenurse’soffice:acrossthefield,downthehill,andbackintoschool.Randomhandstouchedmysides,holdingmeupright.Wetookourtimeandwalkedslowly.Nobodyrealizedthateveryminutemattered.
Whenwearrivedatthenurse’soffice,sheaskedmeaseriesofquestions.
“Whatyearisit?”
“1998,”Ianswered.Itwasactually2002.
“WhoisthepresidentoftheUnitedStates?”
“BillClinton,”Isaid.ThecorrectanswerwasGeorgeW.Bush.
“Whatisyourmom’sname?”
“Uh.Um.”Istalled.Tensecondspassed.
“Patti,”Isaidcasually,ignoringthefactthatithadtakenmetensecondstoremembermyownmother’sname.
ThatisthelastquestionIremember.MybodywasunabletohandletherapidswellinginmybrainandIlostconsciousnessbeforetheambulancearrived.Minuteslater,Iwascarriedoutofschoolandtakentothelocalhospital.
Shortlyafterarriving,mybodybeganshuttingdown.Istruggledwithbasicfunctionslikeswallowingandbreathing.Ihadmyfirstseizureoftheday.ThenIstoppedbreathingentirely.Asthedoctorshurriedtosupplymewithoxygen,theyalsodecidedthelocalhospitalwasunequippedtohandlethesituationandorderedahelicoptertoflymetoalargerhospitalinCincinnati.
Iwasrolledoutoftheemergencyroomdoorsandtowardthehelipadacrossthestreet.Thestretcherrattledonabumpysidewalkasonenursepushedmealongwhileanotherpumpedeachbreathintomebyhand.Mymother,whohadarrivedatthehospitalafewmomentsbefore,climbedintothehelicopterbesideme.Iremainedunconsciousandunabletobreatheonmyownassheheldmyhandduringtheflight.
Whilemymotherrodewithmeinthehelicopter,myfatherwenthometocheckonmybrotherandsisterandbreakthenewstothem.Hechokedbacktearsasheexplainedtomysisterthathewouldmisshereighth-gradegraduationceremonythatnight.Afterpassingmysiblingsofftofamilyandfriends,hedrovetoCincinnatitomeetmymother.
WhenmymomandIlandedontheroofofthehospital,ateamofnearlytwentydoctorsandnursessprintedontothehelipadandwheeledmeintothetraumaunit.Bythistime,theswellinginmybrainhadbecomesoseverethatIwashavingrepeatedpost-traumaticseizures.Mybrokenbonesneededtobefixed,butIwasinnoconditiontoundergosurgery.Afteryetanotherseizure—mythirdoftheday—Iwasputintoamedicallyinducedcomaandplacedonaventilator.
Myparentswerenostrangerstothishospital.Tenyearsearlier,theyhadenteredthesamebuildingonthegroundflooraftermysister
wasdiagnosedwithleukemiaatagethree.Iwasfiveatthetime.Mybrotherwasjustsixmonthsold.Aftertwoandahalfyearsofchemotherapytreatments,spinaltaps,andbonemarrowbiopsies,mylittlesisterfinallywalkedoutofthehospitalhappy,healthy,andcancerfree.Andnow,aftertenyearsofnormallife,myparentsfoundthemselvesbackinthesameplacewithadifferentchild.
WhileIslippedintoacoma,thehospitalsentapriestandasocialworkertocomfortmyparents.Itwasthesamepriestwhohadmetwiththemadecadeearlierontheeveningtheyfoundoutmysisterhadcancer.
Asdayfadedintonight,aseriesofmachineskeptmealive.Myparentssleptrestlesslyonahospitalmattress—onemomenttheywouldcollapsefromfatigue,thenexttheywouldbewideawakewithworry.Mymotherwouldtellmelater,“ItwasoneoftheworstnightsI’veeverhad.”
MYRECOVERY
Mercifully,bythenextmorningmybreathinghadreboundedtothepointwherethedoctorsfeltcomfortablereleasingmefromthecoma.WhenIfinallyregainedconsciousness,IdiscoveredthatIhadlostmyabilitytosmell.Asatest,anurseaskedmetoblowmynoseandsniffanapplejuicebox.Mysenseofsmellreturned,but—toeveryone’ssurprise—theactofblowingmynoseforcedairthroughthefracturesinmyeyesocketandpushedmylefteyeoutward.Myeyeballbulgedoutofthesocket,heldprecariouslyinplacebymyeyelidandtheopticnerveattachingmyeyetomybrain.
Theophthalmologistsaidmyeyewouldgraduallyslidebackintoplaceastheairseepedout,butitwashardtotellhowlongthiswouldtake.Iwasscheduledforsurgeryoneweeklater,whichwouldallowmesomeadditionaltimetoheal.IlookedlikeIhadbeenonthewrongendofaboxingmatch,butIwasclearedtoleavethehospital.Ireturnedhomewithabrokennose,halfadozenfacialfractures,andabulginglefteye.
Thefollowingmonthswerehard.Itfeltlikeeverythinginmylifewasonpause.Ihaddoublevisionforweeks;Iliterallycouldn’tseestraight.Ittookmorethanamonth,butmyeyeballdideventuallyreturntoitsnormallocation.Betweentheseizuresandmyvision
problems,itwaseightmonthsbeforeIcoulddriveacaragain.Atphysicaltherapy,Ipracticedbasicmotorpatternslikewalkinginastraightline.Iwasdeterminednottoletmyinjurygetmedown,butthereweremorethanafewmomentswhenIfeltdepressedandoverwhelmed.
IbecamepainfullyawareofhowfarIhadtogowhenIreturnedtothebaseballfieldoneyearlater.Baseballhadalwaysbeenamajorpartofmylife.MydadhadplayedminorleaguebaseballfortheSt.LouisCardinals,andIhadadreamofplayingprofessionally,too.Aftermonthsofrehabilitation,whatIwantedmorethananythingwastogetbackonthefield.
Butmyreturntobaseballwasnotsmooth.Whentheseasonrolledaround,Iwastheonlyjuniortobecutfromthevarsitybaseballteam.Iwassentdowntoplaywiththesophomoresonjuniorvarsity.Ihadbeenplayingsinceagefour,andforsomeonewhohadspentsomuchtimeandeffortonthesport,gettingcutwashumiliating.Ivividlyrememberthedayithappened.IsatinmycarandcriedasIflippedthroughtheradio,desperatelysearchingforasongthatwouldmakemefeelbetter.
Afterayearofself-doubt,Imanagedtomakethevarsityteamasasenior,butIrarelymadeitonthefield.Intotal,Iplayedeleveninningsofhighschoolvarsitybaseball,barelymorethanasinglegame.
Despitemylacklusterhighschoolcareer,IstillbelievedIcouldbecomeagreatplayer.AndIknewthatifthingsweregoingtoimprove,Iwastheoneresponsibleformakingithappen.Theturningpointcametwoyearsaftermyinjury,whenIbegancollegeatDenisonUniversity.Itwasanewbeginning,anditwastheplacewhereIwoulddiscoverthesurprisingpowerofsmallhabitsforthefirsttime.
HOWILEARNEDABOUTHABITS
AttendingDenisonwasoneofthebestdecisionsofmylife.Iearnedaspotonthebaseballteamand,althoughIwasatthebottomoftherosterasafreshman,Iwasthrilled.Despitethechaosofmyhighschoolyears,Ihadmanagedtobecomeacollegeathlete.
Iwasn’tgoingtobestartingonthebaseballteamanytimesoon,soIfocusedongettingmylifeinorder.Whilemypeersstayeduplateand
playedvideogames,Ibuiltgoodsleephabitsandwenttobedearlyeachnight.Inthemessyworldofacollegedorm,Imadeapointtokeepmyroomneatandtidy.Theseimprovementswereminor,buttheygavemeasenseofcontrolovermylife.Istartedtofeelconfidentagain.AndthisgrowingbeliefinmyselfrippledintotheclassroomasIimprovedmystudyhabitsandmanagedtoearnstraightA’sduringmyfirstyear.
Ahabitisaroutineorbehaviorthatisperformedregularly—and,inmanycases,automatically.Aseachsemesterpassed,IaccumulatedsmallbutconsistenthabitsthatultimatelyledtoresultsthatwereunimaginabletomewhenIstarted.Forexample,forthefirsttimeinmylife,Imadeitahabittoliftweightsmultipletimesperweek,andintheyearsthatfollowed,mysix-foot-four-inchframebulkedupfromafeatherweight170toalean200pounds.
Whenmysophomoreseasonarrived,Iearnedastartingroleonthepitchingstaff.Bymyjunioryear,Iwasvotedteamcaptainandattheendoftheseason,Iwasselectedfortheall-conferenceteam.Butitwasnotuntilmyseniorseasonthatmysleephabits,studyhabits,andstrength-traininghabitsreallybegantopayoff.
SixyearsafterIhadbeenhitinthefacewithabaseballbat,flowntothehospital,andplacedintoacoma,IwasselectedasthetopmaleathleteatDenisonUniversityandnamedtotheESPNAcademicAll-AmericaTeam—anhonorgiventojustthirty-threeplayersacrossthecountry.BythetimeIgraduated,Iwaslistedintheschoolrecordbooksineightdifferentcategories.Thatsameyear,Iwasawardedtheuniversity’shighestacademichonor,thePresident’sMedal.
Ihopeyou’llforgivemeifthissoundsboastful.Tobehonest,therewasnothinglegendaryorhistoricaboutmyathleticcareer.Ineverendedupplayingprofessionally.However,lookingbackonthoseyears,IbelieveIaccomplishedsomethingjustasrare:Ifulfilledmypotential.AndIbelievetheconceptsinthisbookcanhelpyoufulfillyourpotentialaswell.
Weallfacechallengesinlife.Thisinjurywasoneofmine,andtheexperiencetaughtmeacriticallesson:changesthatseemsmallandunimportantatfirstwillcompoundintoremarkableresultsifyou’rewillingtostickwiththemforyears.Wealldealwithsetbacksbutinthelongrun,thequalityofourlivesoftendependsonthequalityofour
habits.Withthesamehabits,you’llendupwiththesameresults.Butwithbetterhabits,anythingispossible.
Maybetherearepeoplewhocanachieveincrediblesuccessovernight.Idon’tknowanyofthem,andI’mcertainlynotoneofthem.Therewasn’tonedefiningmomentonmyjourneyfrommedicallyinducedcomatoAcademicAll-American;thereweremany.Itwasagradualevolution,alongseriesofsmallwinsandtinybreakthroughs.TheonlywayImadeprogress—theonlychoiceIhad—wastostartsmall.AndIemployedthissamestrategyafewyearslaterwhenIstartedmyownbusinessandbeganworkingonthisbook.
HOWANDWHYIWROTETHISBOOK
InNovember2012,Ibeganpublishingarticlesatjamesclear.com.Foryears,IhadbeenkeepingnotesaboutmypersonalexperimentswithhabitsandIwasfinallyreadytosharesomeofthempublicly.IbeganbypublishinganewarticleeveryMondayandThursday.Withinafewmonths,thissimplewritinghabitledtomyfirstonethousandemailsubscribers,andbytheendof2013thatnumberhadgrowntomorethanthirtythousandpeople.
In2014,myemaillistexpandedtooveronehundredthousandsubscribers,whichmadeitoneofthefastest-growingnewslettersontheinternet.IhadfeltlikeanimpostorwhenIbeganwritingtwoyearsearlier,butnowIwasbecomingknownasanexpertonhabits—anewlabelthatexcitedmebutalsofeltuncomfortable.Ihadneverconsideredmyselfamasterofthetopic,butrathersomeonewhowasexperimentingalongsidemyreaders.
In2015,IreachedtwohundredthousandemailsubscribersandsignedabookdealwithPenguinRandomHousetobeginwritingthebookyouarereadingnow.Asmyaudiencegrew,sodidmybusinessopportunities.Iwasincreasinglyaskedtospeakattopcompaniesaboutthescienceofhabitformation,behaviorchange,andcontinuousimprovement.IfoundmyselfdeliveringkeynotespeechesatconferencesintheUnitedStatesandEurope.
In2016,myarticlesbegantoappearregularlyinmajorpublicationslikeTime,Entrepreneur,andForbes.Incredibly,mywritingwasreadbyovereightmillionpeoplethatyear.CoachesintheNFL,NBA,andMLBbeganreadingmyworkandsharingitwiththeirteams.
Atthestartof2017,IlaunchedtheHabitsAcademy,whichbecamethepremiertrainingplatformfororganizationsandindividualsinterestedinbuildingbetterhabitsinlifeandwork.*Fortune500companiesandgrowingstart-upsbegantoenrolltheirleadersandtraintheirstaff.Intotal,overtenthousandleaders,managers,coaches,andteachershavegraduatedfromtheHabitsAcademy,andmyworkwiththemhastaughtmeanincredibleamountaboutwhatittakestomakehabitsworkintherealworld.
AsIputthefinishingtouchesonthisbookin2018,jamesclear.comisreceivingmillionsofvisitorspermonthandnearlyfivehundredthousandpeoplesubscribetomyweeklyemailnewsletter—anumberthatissofarbeyondmyexpectationswhenIbeganthatI’mnotevensurewhattothinkofit.
HOWTHISBOOKWILLBENEFITYOU
TheentrepreneurandinvestorNavalRavikanthassaid,“Towriteagreatbook,youmustfirstbecomethebook.”IoriginallylearnedabouttheideasmentionedherebecauseIhadtolivethem.Ihadtorelyonsmallhabitstoreboundfrommyinjury,togetstrongerinthegym,toperformatahighlevelonthefield,tobecomeawriter,tobuildasuccessfulbusiness,andsimplytodevelopintoaresponsibleadult.Smallhabitshelpedmefulfillmypotential,andsinceyoupickedupthisbook,I’mguessingyou’dliketofulfillyoursaswell.
Inthepagesthatfollow,Iwillshareastep-by-stepplanforbuildingbetterhabits—notfordaysorweeks,butforalifetime.WhilesciencesupportseverythingI’vewritten,thisbookisnotanacademicresearchpaper;it’sanoperatingmanual.You’llfindwisdomandpracticaladvicefrontandcenterasIexplainthescienceofhowtocreateandchangeyourhabitsinawaythatiseasytounderstandandapply.
ThefieldsIdrawon—biology,neuroscience,philosophy,psychology,andmore—havebeenaroundformanyyears.WhatIofferyouisasynthesisofthebestideassmartpeoplefiguredoutalongtimeagoaswellasthemostcompellingdiscoveriesscientistshavemaderecently.Mycontribution,Ihope,istofindtheideasthatmattermostandconnecttheminawaythatishighlyactionable.Anythingwiseinthesepagesyoushouldcredittothemanyexpertswhoprecededme.Anythingfoolish,assumeitismyerror.
Thebackboneofthisbookismyfour-stepmodelofhabits—cue,craving,response,andreward—andthefourlawsofbehaviorchangethatevolveoutofthesesteps.Readerswithapsychologybackgroundmayrecognizesomeofthesetermsfromoperantconditioning,whichwasfirstproposedas“stimulus,response,reward”byB.F.Skinnerinthe1930sandhasbeenpopularizedmorerecentlyas“cue,routine,reward”inThePowerofHabitbyCharlesDuhigg.
BehavioralscientistslikeSkinnerrealizedthatifyouofferedtherightrewardorpunishment,youcouldgetpeopletoactinacertainway.ButwhileSkinner’smodeldidanexcellentjobofexplaininghowexternalstimuliinfluencedourhabits,itlackedagoodexplanationforhowourthoughts,feelings,andbeliefsimpactourbehavior.Internalstates—ourmoodsandemotions—matter,too.Inrecentdecades,scientistshavebeguntodeterminetheconnectionbetweenourthoughts,feelings,andbehavior.Thisresearchwillalsobecoveredinthesepages.
Intotal,theframeworkIofferisanintegratedmodelofthecognitiveandbehavioralsciences.Ibelieveitisoneofthefirstmodelsofhumanbehaviortoaccuratelyaccountforboththeinfluenceofexternalstimuliandinternalemotionsonourhabits.Whilesomeofthelanguagemaybefamiliar,Iamconfidentthatthedetails—andtheapplicationsoftheFourLawsofBehaviorChange—willofferanewwaytothinkaboutyourhabits.
Humanbehaviorisalwayschanging:situationtosituation,momenttomoment,secondtosecond.Butthisbookisaboutwhatdoesn’tchange.It’saboutthefundamentalsofhumanbehavior.Thelastingprinciplesyoucanrelyonyearafteryear.Theideasyoucanbuildabusinessaround,buildafamilyaround,buildalifearound.
Thereisnoonerightwaytocreatebetterhabits,butthisbookdescribesthebestwayIknow—anapproachthatwillbeeffectiveregardlessofwhereyoustartorwhatyou’retryingtochange.ThestrategiesIcoverwillberelevanttoanyonelookingforastep-by-stepsystemforimprovement,whetheryourgoalscenteronhealth,money,productivity,relationships,oralloftheabove.Aslongashumanbehaviorisinvolved,thisbookwillbeyourguide.
THEFUNDAMENTALS
WhyTinyChangesMakeaBigDifference
T
1
TheSurprisingPowerofAtomicHabits
HEFATEOFBritishCyclingchangedonedayin2003.Theorganization,whichwasthegoverningbodyforprofessional
cyclinginGreatBritain,hadrecentlyhiredDaveBrailsfordasitsnewperformancedirector.Atthetime,professionalcyclistsinGreatBritainhadendurednearlyonehundredyearsofmediocrity.Since1908,BritishridershadwonjustasinglegoldmedalattheOlympicGames,andtheyhadfaredevenworseincycling’sbiggestrace,theTourdeFrance.In110years,noBritishcyclisthadeverwontheevent.
Infact,theperformanceofBritishridershadbeensounderwhelmingthatoneofthetopbikemanufacturersinEuroperefusedtosellbikestotheteambecausetheywereafraidthatitwouldhurtsalesifotherprofessionalssawtheBritsusingtheirgear.
BrailsfordhadbeenhiredtoputBritishCyclingonanewtrajectory.Whatmadehimdifferentfrompreviouscoacheswashisrelentlesscommitmenttoastrategythathereferredtoas“theaggregationofmarginalgains,”whichwasthephilosophyofsearchingforatinymarginofimprovementineverythingyoudo.Brailsfordsaid,“Thewholeprinciplecamefromtheideathatifyoubrokedowneverythingyoucouldthinkofthatgoesintoridingabike,andthenimproveitby1percent,youwillgetasignificantincreasewhenyouputthemalltogether.”
Brailsfordandhiscoachesbeganbymakingsmalladjustmentsyoumightexpectfromaprofessionalcyclingteam.Theyredesignedthebikeseatstomakethemmorecomfortableandrubbedalcoholonthetiresforabettergrip.Theyaskedriderstowearelectricallyheatedovershortstomaintainidealmuscletemperaturewhileridingandused
biofeedbacksensorstomonitorhoweachathleterespondedtoaparticularworkout.Theteamtestedvariousfabricsinawindtunnelandhadtheiroutdoorridersswitchtoindoorracingsuits,whichprovedtobelighterandmoreaerodynamic.
Buttheydidn’tstopthere.Brailsfordandhisteamcontinuedtofind1percentimprovementsinoverlookedandunexpectedareas.Theytesteddifferenttypesofmassagegelstoseewhichoneledtothefastestmusclerecovery.Theyhiredasurgeontoteacheachriderthebestwaytowashtheirhandstoreducethechancesofcatchingacold.Theydeterminedthetypeofpillowandmattressthatledtothebestnight’ssleepforeachrider.Theyevenpaintedtheinsideoftheteamtruckwhite,whichhelpedthemspotlittlebitsofdustthatwouldnormallyslipbyunnoticedbutcoulddegradetheperformanceofthefinelytunedbikes.
Astheseandhundredsofothersmallimprovementsaccumulated,theresultscamefasterthananyonecouldhaveimagined.
JustfiveyearsafterBrailsfordtookover,theBritishCyclingteamdominatedtheroadandtrackcyclingeventsatthe2008OlympicGamesinBeijing,wheretheywonanastounding60percentofthegoldmedalsavailable.Fouryearslater,whentheOlympicGamescametoLondon,theBritsraisedthebarastheysetnineOlympicrecordsandsevenworldrecords.
Thatsameyear,BradleyWigginsbecamethefirstBritishcyclisttowintheTourdeFrance.Thenextyear,histeammateChrisFroomewontherace,andhewouldgoontowinagainin2015,2016,and2017,givingtheBritishteamfiveTourdeFrancevictoriesinsixyears.
Duringtheten-yearspanfrom2007to2017,Britishcyclistswon178worldchampionshipsandsixty-sixOlympicorParalympicgoldmedalsandcapturedfiveTourdeFrancevictoriesinwhatiswidelyregardedasthemostsuccessfulrunincyclinghistory.*
Howdoesthishappen?Howdoesateamofpreviouslyordinaryathletestransformintoworldchampionswithtinychangesthat,atfirstglance,wouldseemtomakeamodestdifferenceatbest?Whydosmallimprovementsaccumulateintosuchremarkableresults,andhowcanyoureplicatethisapproachinyourownlife?
WHYSMALLHABITSMAKEABIGDIFFERENCE
Itissoeasytooverestimatetheimportanceofonedefiningmomentandunderestimatethevalueofmakingsmallimprovementsonadailybasis.Toooften,weconvinceourselvesthatmassivesuccessrequiresmassiveaction.Whetheritislosingweight,buildingabusiness,writingabook,winningachampionship,orachievinganyothergoal,weputpressureonourselvestomakesomeearth-shatteringimprovementthateveryonewilltalkabout.
Meanwhile,improvingby1percentisn’tparticularlynotable—sometimesitisn’tevennoticeable—butitcanbefarmoremeaningful,especiallyinthelongrun.Thedifferenceatinyimprovementcanmakeovertimeisastounding.Here’showthemathworksout:ifyoucanget1percentbettereachdayforoneyear,you’llendupthirty-seventimesbetterbythetimeyou’redone.Conversely,ifyouget1percentworseeachdayforoneyear,you’lldeclinenearlydowntozero.Whatstartsasasmallwinoraminorsetbackaccumulatesintosomethingmuchmore.
1%BETTEREVERYDAY
1%worseeverydayforoneyear.0.99365=00.03
1%bettereverydayforoneyear.1.01365=37.78
FIGURE1:Theeffectsofsmallhabitscompoundovertime.Forexample,ifyoucangetjust1percentbettereachday,you’llendupwithresultsthatarenearly37timesbetterafteroneyear.
Habitsarethecompoundinterestofself-improvement.Thesamewaythatmoneymultipliesthroughcompoundinterest,theeffectsofyourhabitsmultiplyasyourepeatthem.Theyseemtomakelittledifferenceonanygivendayandyettheimpacttheydeliveroverthemonthsandyearscanbeenormous.Itisonlywhenlookingbacktwo,five,orperhapstenyearslaterthatthevalueofgoodhabitsandthecostofbadonesbecomesstrikinglyapparent.
Thiscanbeadifficultconcepttoappreciateindailylife.Weoftendismisssmallchangesbecausetheydon’tseemtomatterverymuchinthemoment.Ifyousavealittlemoneynow,you’restillnotamillionaire.Ifyougotothegymthreedaysinarow,you’restilloutofshape.IfyoustudyMandarinforanhourtonight,youstillhaven’tlearnedthelanguage.Wemakeafewchanges,buttheresultsneverseemtocomequicklyandsoweslidebackintoourpreviousroutines.
Unfortunately,theslowpaceoftransformationalsomakesiteasytoletabadhabitslide.Ifyoueatanunhealthymealtoday,thescaledoesn’tmovemuch.Ifyouworklatetonightandignoreyourfamily,
theywillforgiveyou.Ifyouprocrastinateandputyourprojectoffuntiltomorrow,therewillusuallybetimetofinishitlater.Asingledecisioniseasytodismiss.
Butwhenwerepeat1percenterrors,dayafterday,byreplicatingpoordecisions,duplicatingtinymistakes,andrationalizinglittleexcuses,oursmallchoicescompoundintotoxicresults.It’stheaccumulationofmanymissteps—a1percentdeclinehereandthere—thateventuallyleadstoaproblem.
Theimpactcreatedbyachangeinyourhabitsissimilartotheeffectofshiftingtherouteofanairplanebyjustafewdegrees.ImagineyouareflyingfromLosAngelestoNewYorkCity.IfapilotleavingfromLAXadjuststheheadingjust3.5degreessouth,youwilllandinWashington,D.C.,insteadofNewYork.Suchasmallchangeisbarelynoticeableattakeoff—thenoseoftheairplanemovesjustafewfeet—butwhenmagnifiedacrosstheentireUnitedStates,youenduphundredsofmilesapart.*
Similarly,aslightchangeinyourdailyhabitscanguideyourlifetoaverydifferentdestination.Makingachoicethatis1percentbetteror1percentworseseemsinsignificantinthemoment,butoverthespanofmomentsthatmakeupalifetimethesechoicesdeterminethedifferencebetweenwhoyouareandwhoyoucouldbe.Successistheproductofdailyhabits—notonce-in-a-lifetimetransformations.
Thatsaid,itdoesn’tmatterhowsuccessfulorunsuccessfulyouarerightnow.Whatmattersiswhetheryourhabitsareputtingyouonthepathtowardsuccess.Youshouldbefarmoreconcernedwithyourcurrenttrajectorythanwithyourcurrentresults.Ifyou’reamillionairebutyouspendmorethanyouearneachmonth,thenyou’reonabadtrajectory.Ifyourspendinghabitsdon’tchange,it’snotgoingtoendwell.Conversely,ifyou’rebroke,butyousavealittlebiteverymonth,thenyou’reonthepathtowardfinancialfreedom—evenifyou’removingslowerthanyou’dlike.
Youroutcomesarealaggingmeasureofyourhabits.Yournetworthisalaggingmeasureofyourfinancialhabits.Yourweightisalaggingmeasureofyoureatinghabits.Yourknowledgeisalaggingmeasureofyourlearninghabits.Yourclutterisalaggingmeasureofyourcleaninghabits.Yougetwhatyourepeat.
Ifyouwanttopredictwhereyou’llendupinlife,allyouhavetodoisfollowthecurveoftinygainsortinylosses,andseehowyourdailychoiceswillcompoundtenortwentyyearsdowntheline.Areyouspendinglessthanyouearneachmonth?Areyoumakingitintothegymeachweek?Areyoureadingbooksandlearningsomethingneweachday?Tinybattleslikethesearetheonesthatwilldefineyourfutureself.
Timemagnifiesthemarginbetweensuccessandfailure.Itwillmultiplywhateveryoufeedit.Goodhabitsmaketimeyourally.Badhabitsmaketimeyourenemy.
Habitsareadouble-edgedsword.Badhabitscancutyoudownjustaseasilyasgoodhabitscanbuildyouup,whichiswhyunderstandingthedetailsiscrucial.Youneedtoknowhowhabitsworkandhowtodesignthemtoyourliking,soyoucanavoidthedangeroushalfoftheblade.
YOURHABITSCANCOMPOUNDFORYOUORAGAINSTYOU
PositiveCompoundingProductivitycompounds.Accomplishingoneextrataskisasmallfeatonanygivenday,butitcountsforalotoveranentirecareer.Theeffectofautomatinganoldtaskormasteringanewskillcanbeevengreater.Themoretasksyoucanhandlewithoutthinking,themoreyourbrainisfreetofocusonotherareas.
Knowledgecompounds.Learningonenewideawon’tmakeyouagenius,butacommitmenttolifelonglearningcanbetransformative.Furthermore,eachbookyoureadnotonlyteachesyousomethingnewbutalsoopensupdifferentwaysofthinkingaboutoldideas.AsWarrenBuffettsays,“That’showknowledgeworks.Itbuildsup,likecompoundinterest.”Relationshipscompound.Peoplereflectyourbehaviorbacktoyou.Themoreyouhelpothers,themoreotherswanttohelpyou.Beingalittlebitnicerineachinteractioncanresultinanetworkofbroadandstrongconnectionsovertime.
NegativeCompoundingStresscompounds.Thefrustrationofatrafficjam.Theweightofparentingresponsibilities.Theworryofmakingendsmeet.Thestrainofslightlyhighbloodpressure.Bythemselves,thesecommoncausesofstressaremanageable.Butwhentheypersistforyears,littlestressescompoundintoserioushealthissues.
Negativethoughtscompound.Themoreyouthinkofyourselfasworthless,stupid,orugly,themoreyouconditionyourselftointerpretlifethatway.Yougettrappedinathoughtloop.Thesameistrueforhowyouthinkaboutothers.Onceyoufallintothehabitofseeingpeopleasangry,unjust,orselfish,youseethosekindofpeopleeverywhere.Outragecompounds.Riots,protests,andmassmovementsarerarelytheresultofasingleevent.Instead,alongseriesofmicroaggressionsanddailyaggravationsslowlymultiplyuntiloneeventtipsthescalesandoutragespreadslikewildfire.
WHATPROGRESSISREALLYLIKE
Imaginethatyouhaveanicecubesittingonthetableinfrontofyou.Theroomiscoldandyoucanseeyourbreath.Itiscurrentlytwenty-fivedegrees.Eversoslowly,theroombeginstoheatup.
Twenty-sixdegrees.
Twenty-seven.
Twenty-eight.
Theicecubeisstillsittingonthetableinfrontofyou.
Twenty-ninedegrees.
Thirty.
Thirty-one.
Still,nothinghashappened.
Then,thirty-twodegrees.Theicebeginstomelt.Aone-degreeshift,seeminglynodifferentfromthetemperatureincreasesbeforeit,hasunlockedahugechange.
Breakthroughmomentsareoftentheresultofmanypreviousactions,whichbuildupthepotentialrequiredtounleashamajorchange.Thispatternshowsupeverywhere.Cancerspends80percentofitslifeundetectable,thentakesoverthebodyinmonths.Bamboocanbarelybeseenforthefirstfiveyearsasitbuildsextensiverootsystemsundergroundbeforeexplodingninetyfeetintotheairwithinsixweeks.
Similarly,habitsoftenappeartomakenodifferenceuntilyoucrossacriticalthresholdandunlockanewlevelofperformance.Intheearlyandmiddlestagesofanyquest,thereisoftenaValleyofDisappointment.Youexpecttomakeprogressinalinearfashionandit’sfrustratinghowineffectivechangescanseemduringthefirstdays,weeks,andevenmonths.Itdoesn’tfeellikeyouaregoinganywhere.It’sahallmarkofanycompoundingprocess:themostpowerfuloutcomesaredelayed.
Thisisoneofthecorereasonswhyitissohardtobuildhabitsthatlast.Peoplemakeafewsmallchanges,failtoseeatangibleresult,anddecidetostop.Youthink,“I’vebeenrunningeverydayforamonth,sowhycan’tIseeanychangeinmybody?”Oncethiskindofthinking
takesover,it’seasytoletgoodhabitsfallbythewayside.Butinordertomakeameaningfuldifference,habitsneedtopersistlongenoughtobreakthroughthisplateau—whatIcallthePlateauofLatentPotential.
Ifyoufindyourselfstrugglingtobuildagoodhabitorbreakabadone,itisnotbecauseyouhavelostyourabilitytoimprove.ItisoftenbecauseyouhavenotyetcrossedthePlateauofLatentPotential.Complainingaboutnotachievingsuccessdespiteworkinghardislikecomplainingaboutanicecubenotmeltingwhenyouheateditfromtwenty-fivetothirty-onedegrees.Yourworkwasnotwasted;itisjustbeingstored.Alltheactionhappensatthirty-twodegrees.
WhenyoufinallybreakthroughthePlateauofLatentPotential,peoplewillcallitanovernightsuccess.Theoutsideworldonlyseesthemostdramaticeventratherthanallthatprecededit.Butyouknowthatit’stheworkyoudidlongago—whenitseemedthatyouweren’tmakinganyprogress—thatmakesthejumptodaypossible.
Itisthehumanequivalentofgeologicalpressure.Twotectonicplatescangrindagainstoneanotherformillionsofyears,thetensionslowlybuildingallthewhile.Then,oneday,theyrubeachotheronceagain,inthesamefashiontheyhaveforages,butthistimethetensionistoogreat.Anearthquakeerupts.Changecantakeyears—beforeithappensallatonce.
Masteryrequirespatience.TheSanAntonioSpurs,oneofthemostsuccessfulteamsinNBAhistory,haveaquotefromsocialreformerJacobRiishangingintheirlockerroom:“Whennothingseemstohelp,Igoandlookatastonecutterhammeringawayathisrock,perhapsahundredtimeswithoutasmuchasacrackshowinginit.Yetatthehundredandfirstblowitwillsplitintwo,andIknowitwasnotthatlastblowthatdidit—butallthathadgonebefore.”
THEPLATEAUOFLATENTPOTENTIAL
FIGURE2:Weoftenexpectprogresstobelinear.Attheveryleast,wehopeitwillcomequickly.Inreality,theresultsofoureffortsareoftendelayed.Itisnotuntilmonthsoryearslaterthatwerealizethetruevalueofthepreviousworkwehavedone.Thiscanresultina“valleyofdisappointment”wherepeoplefeeldiscouragedafterputtinginweeksormonthsofhardworkwithoutexperiencinganyresults.However,thisworkwasnotwasted.Itwassimplybeingstored.Itisnotuntilmuchlaterthatthefullvalueofpreviouseffortsisrevealed.
Allbigthingscomefromsmallbeginnings.Theseedofeveryhabitisasingle,tinydecision.Butasthatdecisionisrepeated,ahabitsproutsandgrowsstronger.Rootsentrenchthemselvesandbranchesgrow.Thetaskofbreakingabadhabitislikeuprootingapowerfuloakwithinus.Andthetaskofbuildingagoodhabitislikecultivatingadelicatefloweronedayatatime.
ButwhatdetermineswhetherwestickwithahabitlongenoughtosurvivethePlateauofLatentPotentialandbreakthroughtotheotherside?Whatisitthatcausessomepeopletoslideintounwantedhabitsandenablesotherstoenjoythecompoundingeffectsofgoodones?
FORGETABOUTGOALS,FOCUSONSYSTEMSINSTEAD
Prevailingwisdomclaimsthatthebestwaytoachievewhatwewantinlife—gettingintobettershape,buildingasuccessfulbusiness,relaxingmoreandworryingless,spendingmoretimewithfriendsandfamily—istosetspecific,actionablegoals.
Formanyyears,thiswashowIapproachedmyhabits,too.Eachonewasagoaltobereached.IsetgoalsforthegradesIwantedtogetinschool,fortheweightsIwantedtoliftinthegym,fortheprofitsIwantedtoearninbusiness.Isucceededatafew,butIfailedatalotofthem.Eventually,IbegantorealizethatmyresultshadverylittletodowiththegoalsIsetandnearlyeverythingtodowiththesystemsIfollowed.
What’sthedifferencebetweensystemsandgoals?It’sadistinctionIfirstlearnedfromScottAdams,thecartoonistbehindtheDilbertcomic.Goalsareabouttheresultsyouwanttoachieve.Systemsareabouttheprocessesthatleadtothoseresults.
Ifyou’reacoach,yourgoalmightbetowinachampionship.Yoursystemisthewayyourecruitplayers,manageyourassistantcoaches,andconductpractice.
Ifyou’reanentrepreneur,yourgoalmightbetobuildamillion-dollarbusiness.Yoursystemishowyoutestproductideas,hireemployees,andrunmarketingcampaigns.
Ifyou’reamusician,yourgoalmightbetoplayanewpiece.Yoursystemishowoftenyoupractice,howyoubreakdownandtackledifficultmeasures,andyourmethodforreceivingfeedbackfromyourinstructor.
Nowfortheinterestingquestion:Ifyoucompletelyignoredyourgoalsandfocusedonlyonyoursystem,wouldyoustillsucceed?Forexample,ifyouwereabasketballcoachandyouignoredyourgoaltowinachampionshipandfocusedonlyonwhatyourteamdoesatpracticeeachday,wouldyoustillgetresults?
Ithinkyouwould.
Thegoalinanysportistofinishwiththebestscore,butitwouldberidiculoustospendthewholegamestaringatthescoreboard.Theonlywaytoactuallywinistogetbettereachday.Inthewordsofthree-timeSuperBowlwinnerBillWalsh,“Thescoretakescareofitself.”Thesameistrueforotherareasoflife.Ifyouwantbetterresults,thenforgetaboutsettinggoals.Focusonyoursysteminstead.
WhatdoImeanbythis?Aregoalscompletelyuseless?Ofcoursenot.Goalsaregoodforsettingadirection,butsystemsarebestfor
makingprogress.Ahandfulofproblemsarisewhenyouspendtoomuchtimethinkingaboutyourgoalsandnotenoughtimedesigningyoursystems.
Problem#1:Winnersandlosershavethesamegoals.
Goalsettingsuffersfromaseriouscaseofsurvivorshipbias.Weconcentrateonthepeoplewhoendupwinning—thesurvivors—andmistakenlyassumethatambitiousgoalsledtotheirsuccesswhileoverlookingallofthepeoplewhohadthesameobjectivebutdidn’tsucceed.
EveryOlympianwantstowinagoldmedal.Everycandidatewantstogetthejob.Andifsuccessfulandunsuccessfulpeoplesharethesamegoals,thenthegoalcannotbewhatdifferentiatesthewinnersfromthelosers.Itwasn’tthegoalofwinningtheTourdeFrancethatpropelledtheBritishcycliststothetopofthesport.Presumably,theyhadwantedtowintheraceeveryyearbefore—justlikeeveryotherprofessionalteam.Thegoalhadalwaysbeenthere.Itwasonlywhentheyimplementedasystemofcontinuoussmallimprovementsthattheyachievedadifferentoutcome.
Problem#2:Achievingagoalisonlyamomentarychange.
Imagineyouhaveamessyroomandyousetagoaltocleanit.Ifyousummontheenergytotidyup,thenyouwillhaveacleanroom—fornow.Butifyoumaintainthesamesloppy,pack-rathabitsthatledtoamessyroominthefirstplace,soonyou’llbelookingatanewpileofclutterandhopingforanotherburstofmotivation.You’releftchasingthesameoutcomebecauseyouneverchangedthesystembehindit.Youtreatedasymptomwithoutaddressingthecause.
Achievingagoalonlychangesyourlifeforthemoment.That’sthecounterintuitivethingaboutimprovement.Wethinkweneedtochangeourresults,buttheresultsarenottheproblem.Whatwereallyneedtochangearethesystemsthatcausethoseresults.Whenyousolveproblemsattheresultslevel,youonlysolvethemtemporarily.Inordertoimproveforgood,youneedtosolveproblemsatthesystemslevel.Fixtheinputsandtheoutputswillfixthemselves.
Problem#3:Goalsrestrictyourhappiness.
Theimplicitassumptionbehindanygoalisthis:“OnceIreachmygoal,thenI’llbehappy.”Theproblemwithagoals-firstmentalityisthatyou’recontinuallyputtinghappinessoffuntilthenextmilestone.I’veslippedintothistrapsomanytimesI’velostcount.Foryears,happinesswasalwayssomethingformyfutureselftoenjoy.IpromisedmyselfthatonceIgainedtwentypoundsofmuscleoraftermybusinesswasfeaturedintheNewYorkTimes,thenIcouldfinallyrelax.
Furthermore,goalscreatean“either-or”conflict:eitheryouachieveyourgoalandaresuccessfuloryoufailandyouareadisappointment.Youmentallyboxyourselfintoanarrowversionofhappiness.Thisismisguided.Itisunlikelythatyouractualpaththroughlifewillmatchtheexactjourneyyouhadinmindwhenyousetout.Itmakesnosensetorestrictyoursatisfactiontoonescenariowhentherearemanypathstosuccess.
Asystems-firstmentalityprovidestheantidote.Whenyoufallinlovewiththeprocessratherthantheproduct,youdon’thavetowaittogiveyourselfpermissiontobehappy.Youcanbesatisfiedanytimeyoursystemisrunning.Andasystemcanbesuccessfulinmanydifferentforms,notjusttheoneyoufirstenvision.
Problem#4:Goalsareatoddswithlong-termprogress.
Finally,agoal-orientedmind-setcancreatea“yo-yo”effect.Manyrunnersworkhardformonths,butassoonastheycrossthefinishline,theystoptraining.Theraceisnolongertheretomotivatethem.Whenallofyourhardworkisfocusedonaparticulargoal,whatislefttopushyouforwardafteryouachieveit?Thisiswhymanypeoplefindthemselvesrevertingtotheiroldhabitsafteraccomplishingagoal.
Thepurposeofsettinggoalsistowinthegame.Thepurposeofbuildingsystemsistocontinueplayingthegame.Truelong-termthinkingisgoal-lessthinking.It’snotaboutanysingleaccomplishment.Itisaboutthecycleofendlessrefinementandcontinuousimprovement.Ultimately,itisyourcommitmenttotheprocessthatwilldetermineyourprogress.
ASYSTEMOFATOMICHABITS
Ifyou’rehavingtroublechangingyourhabits,theproblemisn’tyou.Theproblemisyoursystem.Badhabitsrepeatthemselvesagainandagainnotbecauseyoudon’twanttochange,butbecauseyouhavethewrongsystemforchange.
Youdonotrisetothelevelofyourgoals.Youfalltothelevelofyoursystems.
Focusingontheoverallsystem,ratherthanasinglegoal,isoneofthecorethemesofthisbook.Itisalsooneofthedeepermeaningsbehindthewordatomic.Bynow,you’veprobablyrealizedthatanatomichabitreferstoatinychange,amarginalgain,a1percentimprovement.Butatomichabitsarenotjustanyoldhabits,howeversmall.Theyarelittlehabitsthatarepartofalargersystem.Justasatomsarethebuildingblocksofmolecules,atomichabitsarethebuildingblocksofremarkableresults.
Habitsareliketheatomsofourlives.Eachoneisafundamentalunitthatcontributestoyouroverallimprovement.Atfirst,thesetinyroutinesseeminsignificant,butsoontheybuildoneachotherandfuelbiggerwinsthatmultiplytoadegreethatfaroutweighsthecostoftheirinitialinvestment.Theyarebothsmallandmighty.Thisisthemeaningofthephraseatomichabits—aregularpracticeorroutinethatisnotonlysmallandeasytodo,butalsothesourceofincrediblepower;acomponentofthesystemofcompoundgrowth.
ChapterSummaryHabitsarethecompoundinterestofself-improvement.Getting1percentbettereverydaycountsforalotinthelong-run.
Habitsareadouble-edgedsword.Theycanworkforyouoragainstyou,whichiswhyunderstandingthedetailsisessential.
Smallchangesoftenappeartomakenodifferenceuntilyoucrossacriticalthreshold.Themostpowerfuloutcomesofanycompoundingprocessaredelayed.Youneedtobepatient.
Anatomichabitisalittlehabitthatispartofalargersystem.Justasatomsarethebuildingblocksofmolecules,atomichabitsarethebuildingblocksofremarkableresults.
Ifyouwantbetterresults,thenforgetaboutsettinggoals.Focusonyoursysteminstead.
Youdonotrisetothelevelofyourgoals.Youfalltothelevelofyoursystems.
W
2
HowYourHabitsShapeYourIdentity(andViceVersa)
HYISITsoeasytorepeatbadhabitsandsohardtoformgoodones?Fewthingscanhaveamorepowerfulimpactonyourlife
thanimprovingyourdailyhabits.Andyetitislikelythatthistimenextyearyou’llbedoingthesamethingratherthansomethingbetter.
Itoftenfeelsdifficulttokeepgoodhabitsgoingformorethanafewdays,evenwithsincereeffortandtheoccasionalburstofmotivation.Habitslikeexercise,meditation,journaling,andcookingarereasonableforadayortwoandthenbecomeahassle.
However,onceyourhabitsareestablished,theyseemtostickaroundforever—especiallytheunwantedones.Despiteourbestintentions,unhealthyhabitslikeeatingjunkfood,watchingtoomuchtelevision,procrastinating,andsmokingcanfeelimpossibletobreak.
Changingourhabitsischallengingfortworeasons:(1)wetrytochangethewrongthingand(2)wetrytochangeourhabitsinthewrongway.Inthischapter,I’lladdressthefirstpoint.Inthechaptersthatfollow,I’llanswerthesecond.
Ourfirstmistakeisthatwetrytochangethewrongthing.TounderstandwhatImean,considerthattherearethreelevelsatwhichchangecanoccur.Youcanimaginethemlikethelayersofanonion.
THREELAYERSOFBEHAVIORCHANGE
FIGURE3:Therearethreelayersofbehaviorchange:achangeinyouroutcomes,achangeinyourprocesses,orachangeinyouridentity.
Thefirstlayerischangingyouroutcomes.Thislevelisconcernedwithchangingyourresults:losingweight,publishingabook,winningachampionship.Mostofthegoalsyousetareassociatedwiththislevelofchange.
Thesecondlayerischangingyourprocess.Thislevelisconcernedwithchangingyourhabitsandsystems:implementinganewroutineatthegym,declutteringyourdeskforbetterworkflow,developingameditationpractice.Mostofthehabitsyoubuildareassociatedwiththislevel.
Thethirdanddeepestlayerischangingyouridentity.Thislevelisconcernedwithchangingyourbeliefs:yourworldview,yourself-image,yourjudgmentsaboutyourselfandothers.Mostofthebeliefs,assumptions,andbiasesyouholdareassociatedwiththislevel.
Outcomesareaboutwhatyouget.Processesareaboutwhatyoudo.Identityisaboutwhatyoubelieve.Whenitcomestobuildinghabitsthatlast—whenitcomestobuildingasystemof1percentimprovements—theproblemisnotthatonelevelis“better”or“worse”thananother.Alllevelsofchangeareusefulintheirownway.Theproblemisthedirectionofchange.
Manypeoplebegintheprocessofchangingtheirhabitsbyfocusingonwhattheywanttoachieve.Thisleadsustooutcome-basedhabits.Thealternativeistobuildidentity-basedhabits.Withthisapproach,westartbyfocusingonwhowewishtobecome.
OUTCOME-BASEDHABITS
IDENTITY-BASEDHABITS
FIGURE4:Withoutcome-basedhabits,thefocusisonwhatyouwanttoachieve.Withidentity-basedhabits,thefocusisonwhoyouwishtobecome.
Imaginetwopeopleresistingacigarette.Whenofferedasmoke,thefirstpersonsays,“Nothanks.I’mtryingtoquit.”Itsoundslikeareasonableresponse,butthispersonstillbelievestheyareasmokerwhoistryingtobesomethingelse.Theyarehopingtheirbehaviorwillchangewhilecarryingaroundthesamebeliefs.
Thesecondpersondeclinesbysaying,“Nothanks.I’mnotasmoker.”It’sasmalldifference,butthisstatementsignalsashiftinidentity.Smokingwaspartoftheirformerlife,nottheircurrentone.Theynolongeridentifyassomeonewhosmokes.
Mostpeopledon’tevenconsideridentitychangewhentheysetouttoimprove.Theyjustthink,“Iwanttobeskinny(outcome)andifIsticktothisdiet,thenI’llbeskinny(process).”Theysetgoalsanddeterminetheactionstheyshouldtaketoachievethosegoalswithoutconsideringthebeliefsthatdrivetheiractions.Theynevershiftthe
waytheylookatthemselves,andtheydon’trealizethattheiroldidentitycansabotagetheirnewplansforchange.
Behindeverysystemofactionsareasystemofbeliefs.Thesystemofademocracyisfoundedonbeliefslikefreedom,majorityrule,andsocialequality.Thesystemofadictatorshiphasaverydifferentsetofbeliefslikeabsoluteauthorityandstrictobedience.Youcanimaginemanywaystotrytogetmorepeopletovoteinademocracy,butsuchbehaviorchangewouldnevergetoffthegroundinadictatorship.That’snottheidentityofthesystem.Votingisabehaviorthatisimpossibleunderacertainsetofbeliefs.
Asimilarpatternexistswhetherwearediscussingindividuals,organizations,orsocieties.Thereareasetofbeliefsandassumptionsthatshapethesystem,anidentitybehindthehabits.
Behaviorthatisincongruentwiththeselfwillnotlast.Youmaywantmoremoney,butifyouridentityissomeonewhoconsumesratherthancreates,thenyou’llcontinuetobepulledtowardspendingratherthanearning.Youmaywantbetterhealth,butifyoucontinuetoprioritizecomfortoveraccomplishment,you’llbedrawntorelaxingratherthantraining.It’shardtochangeyourhabitsifyouneverchangetheunderlyingbeliefsthatledtoyourpastbehavior.Youhaveanewgoalandanewplan,butyouhaven’tchangedwhoyouare.
ThestoryofBrianClark,anentrepreneurfromBoulder,Colorado,providesagoodexample.“ForaslongasIcanremember,I’vechewedmyfingernails,”Clarktoldme.“ItstartedasanervoushabitwhenIwasyoung,andthenmorphedintoanundesirablegroomingritual.Oneday,Iresolvedtostopchewingmynailsuntiltheygrewoutabit.Throughmindfulwillpoweralone,Imanagedtodoit.”
Then,Clarkdidsomethingsurprising.
“Iaskedmywifetoschedulemyfirst-evermanicure,”hesaid.“MythoughtwasthatifIstartedpayingtomaintainmynails,Iwouldn’tchewthem.Anditworked,butnotforthemonetaryreason.Whathappenedwasthemanicuremademyfingerslookreallyniceforthefirsttime.Themanicuristevensaidthat—otherthanthechewing—Ihadreallyhealthy,attractivenails.Suddenly,Iwasproudofmyfingernails.Andeventhoughthat’ssomethingIhadneveraspiredto,itmadeallthedifference.I’veneverchewedmynailssince;notevena
singleclosecall.Andit’sbecauseInowtakeprideinproperlycaringforthem.”
Theultimateformofintrinsicmotivationiswhenahabitbecomespartofyouridentity.It’sonethingtosayI’mthetypeofpersonwhowantsthis.It’ssomethingverydifferenttosayI’mthetypeofpersonwhoisthis.
Themoreprideyouhaveinaparticularaspectofyouridentity,themoremotivatedyouwillbetomaintainthehabitsassociatedwithit.Ifyou’reproudofhowyourhairlooks,you’lldevelopallsortsofhabitstocareforandmaintainit.Ifyou’reproudofthesizeofyourbiceps,you’llmakesureyouneverskipanupper-bodyworkout.Ifyou’reproudofthescarvesyouknit,you’llbemorelikelytospendhoursknittingeachweek.Onceyourpridegetsinvolved,you’llfighttoothandnailtomaintainyourhabits.
Truebehaviorchangeisidentitychange.Youmightstartahabitbecauseofmotivation,buttheonlyreasonyou’llstickwithoneisthatitbecomespartofyouridentity.Anyonecanconvincethemselvestovisitthegymoreathealthyonceortwice,butifyoudon’tshiftthebeliefbehindthebehavior,thenitishardtostickwithlong-termchanges.Improvementsareonlytemporaryuntiltheybecomepartofwhoyouare.
Thegoalisnottoreadabook,thegoalistobecomeareader.
Thegoalisnottorunamarathon,thegoalistobecomearunner.
Thegoalisnottolearnaninstrument,thegoalistobecomeamusician.
Yourbehaviorsareusuallyareflectionofyouridentity.Whatyoudoisanindicationofthetypeofpersonyoubelievethatyouare—eitherconsciouslyornonconsciously.*Researchhasshownthatonceapersonbelievesinaparticularaspectoftheiridentity,theyaremorelikelytoactinalignmentwiththatbelief.Forexample,peoplewhoidentifiedas“beingavoter”weremorelikelytovotethanthosewhosimplyclaimed“voting”wasanactiontheywantedtoperform.Similarly,thepersonwhoincorporatesexerciseintotheiridentitydoesn’thavetoconvincethemselvestotrain.Doingtherightthingiseasy.Afterall,whenyourbehaviorandyouridentityarefullyaligned,
youarenolongerpursuingbehaviorchange.Youaresimplyactinglikethetypeofpersonyoualreadybelieveyourselftobe.
Likeallaspectsofhabitformation,this,too,isadouble-edgedsword.Whenworkingforyou,identitychangecanbeapowerfulforceforself-improvement.Whenworkingagainstyou,though,identitychangecanbeacurse.Onceyouhaveadoptedanidentity,itcanbeeasytoletyourallegiancetoitimpactyourabilitytochange.Manypeoplewalkthroughlifeinacognitiveslumber,blindlyfollowingthenormsattachedtotheiridentity.
“I’mterriblewithdirections.”
“I’mnotamorningperson.”
“I’mbadatrememberingpeople’snames.”
“I’malwayslate.”
“I’mnotgoodwithtechnology.”
“I’mhorribleatmath.”
...andathousandothervariations.
Whenyouhaverepeatedastorytoyourselfforyears,itiseasytoslideintothesementalgroovesandacceptthemasafact.Intime,youbegintoresistcertainactionsbecause“that’snotwhoIam.”Thereisinternalpressuretomaintainyourself-imageandbehaveinawaythatisconsistentwithyourbeliefs.Youfindwhateverwayyoucantoavoidcontradictingyourself.
Themoredeeplyathoughtoractionistiedtoyouridentity,themoredifficultitistochangeit.Itcanfeelcomfortabletobelievewhatyourculturebelieves(groupidentity)ortodowhatupholdsyourself-image(personalidentity),evenifit’swrong.Thebiggestbarriertopositivechangeatanylevel—individual,team,society—isidentityconflict.Goodhabitscanmakerationalsense,butiftheyconflictwithyouridentity,youwillfailtoputthemintoaction.
Onanygivenday,youmaystrugglewithyourhabitsbecauseyou’retoobusyortootiredortoooverwhelmedorhundredsofotherreasons.Overthelongrun,however,therealreasonyoufailtostickwithhabitsisthatyourself-imagegetsintheway.Thisiswhyyoucan’tgettooattachedtooneversionofyouridentity.Progressrequiresunlearning.
Becomingthebestversionofyourselfrequiresyoutocontinuouslyedityourbeliefs,andtoupgradeandexpandyouridentity.
Thisbringsustoanimportantquestion:Ifyourbeliefsandworldviewplaysuchanimportantroleinyourbehavior,wheredotheycomefrominthefirstplace?How,exactly,isyouridentityformed?Andhowcanyouemphasizenewaspectsofyouridentitythatserveyouandgraduallyerasethepiecesthathinderyou?
THETWO-STEPPROCESSTOCHANGINGYOURIDENTITY
Youridentityemergesoutofyourhabits.Youarenotbornwithpresetbeliefs.Everybelief,includingthoseaboutyourself,islearnedandconditionedthroughexperience.*
Moreprecisely,yourhabitsarehowyouembodyyouridentity.Whenyoumakeyourbedeachday,youembodytheidentityofanorganizedperson.Whenyouwriteeachday,youembodytheidentityofacreativeperson.Whenyoutraineachday,youembodytheidentityofanathleticperson.
Themoreyourepeatabehavior,themoreyoureinforcetheidentityassociatedwiththatbehavior.Infact,thewordidentitywasoriginallyderivedfromtheLatinwordsessentitas,whichmeansbeing,andidentidem,whichmeansrepeatedly.Youridentityisliterallyyour“repeatedbeingness.”
Whateveryouridentityisrightnow,youonlybelieveitbecauseyouhaveproofofit.IfyougotochurcheverySundayfortwentyyears,youhaveevidencethatyouarereligious.Ifyoustudybiologyforonehoureverynight,youhaveevidencethatyouarestudious.Ifyougotothegymevenwhenit’ssnowing,youhaveevidencethatyouarecommittedtofitness.Themoreevidenceyouhaveforabelief,themorestronglyyouwillbelieveit.
Formostofmyearlylife,Ididn’tconsidermyselfawriter.Ifyouweretoaskanyofmyhighschoolteachersorcollegeprofessors,theywouldtellyouIwasanaveragewriteratbest:certainlynotastandout.WhenIbeganmywritingcareer,IpublishedanewarticleeveryMondayandThursdayforthefirstfewyears.Astheevidencegrew,sodidmyidentityasawriter.Ididn’tstartoutasawriter.Ibecameonethroughmyhabits.
Ofcourse,yourhabitsarenottheonlyactionsthatinfluenceyouridentity,butbyvirtueoftheirfrequencytheyareusuallythemostimportantones.Eachexperienceinlifemodifiesyourself-image,butit’sunlikelyyouwouldconsideryourselfasoccerplayerbecauseyoukickedaballonceoranartistbecauseyouscribbledapicture.Asyourepeattheseactions,however,theevidenceaccumulatesandyourself-imagebeginstochange.Theeffectofone-offexperiencestendstofadeawaywhiletheeffectofhabitsgetsreinforcedwithtime,whichmeansyourhabitscontributemostoftheevidencethatshapesyouridentity.Inthisway,theprocessofbuildinghabitsisactuallytheprocessofbecomingyourself.
Thisisagradualevolution.Wedonotchangebysnappingourfingersanddecidingtobesomeoneentirelynew.Wechangebitbybit,daybyday,habitbyhabit.Wearecontinuallyundergoingmicroevolutionsoftheself.
Eachhabitislikeasuggestion:“Hey,maybethisiswhoIam.”Ifyoufinishabook,thenperhapsyouarethetypeofpersonwholikesreading.Ifyougotothegym,thenperhapsyouarethetypeofpersonwholikesexercise.Ifyoupracticeplayingtheguitar,perhapsyouarethetypeofpersonwholikesmusic.
Everyactionyoutakeisavoteforthetypeofpersonyouwishtobecome.Nosingleinstancewilltransformyourbeliefs,butasthevotesbuildup,sodoestheevidenceofyournewidentity.Thisisonereasonwhymeaningfulchangedoesnotrequireradicalchange.Smallhabitscanmakeameaningfuldifferencebyprovidingevidenceofanewidentity.Andifachangeismeaningful,itactuallyisbig.That’stheparadoxofmakingsmallimprovements.
Puttingthisalltogether,youcanseethathabitsarethepathtochangingyouridentity.Themostpracticalwaytochangewhoyouareistochangewhatyoudo.
Eachtimeyouwriteapage,youareawriter.
Eachtimeyoupracticetheviolin,youareamusician.
Eachtimeyoustartaworkout,youareanathlete.
Eachtimeyouencourageyouremployees,youarealeader.
Eachhabitnotonlygetsresultsbutalsoteachesyousomethingfarmoreimportant:totrustyourself.Youstarttobelieveyoucanactuallyaccomplishthesethings.Whenthevotesmountupandtheevidencebeginstochange,thestoryyoutellyourselfbeginstochangeaswell.
Ofcourse,itworkstheoppositeway,too.Everytimeyouchoosetoperformabadhabit,it’savoteforthatidentity.Thegoodnewsisthatyoudon’tneedtobeperfect.Inanyelection,therearegoingtobevotesforbothsides.Youdon’tneedaunanimousvotetowinanelection;youjustneedamajority.Itdoesn’tmatterifyoucastafewvotesforabadbehaviororanunproductivehabit.Yourgoalissimplytowinthemajorityofthetime.
Newidentitiesrequirenewevidence.Ifyoukeepcastingthesamevotesyou’vealwayscast,you’regoingtogetthesameresultsyou’vealwayshad.Ifnothingchanges,nothingisgoingtochange.
Itisasimpletwo-stepprocess:
1. Decidethetypeofpersonyouwanttobe.
2. Proveittoyourselfwithsmallwins.
First,decidewhoyouwanttobe.Thisholdsatanylevel—asanindividual,asateam,asacommunity,asanation.Whatdoyouwanttostandfor?Whatareyourprinciplesandvalues?Whodoyouwishtobecome?
Thesearebigquestions,andmanypeoplearen’tsurewheretobegin—buttheydoknowwhatkindofresultstheywant:togetsix-packabsortofeellessanxiousortodoubletheirsalary.That’sfine.Startthereandworkbackwardfromtheresultsyouwanttothetypeofpersonwhocouldgetthoseresults.Askyourself,“WhoisthetypeofpersonthatcouldgettheoutcomeIwant?”Whoisthetypeofpersonthatcouldlosefortypounds?Whoisthetypeofpersonthatcouldlearnanewlanguage?Whoisthetypeofpersonthatcouldrunasuccessfulstart-up?
Forexample,“Whoisthetypeofpersonwhocouldwriteabook?”It’sprobablysomeonewhoisconsistentandreliable.Nowyourfocusshiftsfromwritingabook(outcome-based)tobeingthetypeofpersonwhoisconsistentandreliable(identity-based).
Thisprocesscanleadtobeliefslike:
“I’mthekindofteacherwhostandsupforherstudents.”
“I’mthekindofdoctorwhogiveseachpatientthetimeandempathytheyneed.”
“I’mthekindofmanagerwhoadvocatesforheremployees.”
Onceyouhaveahandleonthetypeofpersonyouwanttobe,youcanbegintakingsmallstepstoreinforceyourdesiredidentity.Ihaveafriendwholostover100poundsbyaskingherself,“Whatwouldahealthypersondo?”Alldaylong,shewouldusethisquestionasaguide.Wouldahealthypersonwalkortakeacab?Wouldahealthypersonorderaburritoorasalad?Shefiguredifsheactedlikeahealthypersonlongenough,eventuallyshewouldbecomethatperson.Shewasright.
Theconceptofidentity-basedhabitsisourfirstintroductiontoanotherkeythemeinthisbook:feedbackloops.Yourhabitsshapeyouridentity,andyouridentityshapesyourhabits.It’satwo-waystreet.Theformationofallhabitsisafeedbackloop(aconceptwewillexploreindepthinthenextchapter),butit’simportanttoletyourvalues,principles,andidentitydrivetheloopratherthanyourresults.Thefocusshouldalwaysbeonbecomingthattypeofperson,notgettingaparticularoutcome.
THEREALREASONHABITSMATTER
IdentitychangeistheNorthStarofhabitchange.Theremainderofthisbookwillprovideyouwithstep-by-stepinstructionsonhowtobuildbetterhabitsinyourself,yourfamily,yourteam,yourcompany,andanywhereelseyouwish.Butthetruequestionis:“Areyoubecomingthetypeofpersonyouwanttobecome?”Thefirststepisnotwhatorhow,butwho.Youneedtoknowwhoyouwanttobe.Otherwise,yourquestforchangeislikeaboatwithoutarudder.Andthat’swhywearestartinghere.
Youhavethepowertochangeyourbeliefsaboutyourself.Youridentityisnotsetinstone.Youhaveachoiceineverymoment.Youcanchoosetheidentityyouwanttoreinforcetodaywiththehabitsyouchoosetoday.Andthisbringsustothedeeperpurposeofthisbookandtherealreasonhabitsmatter.
Buildingbetterhabitsisn’taboutlitteringyourdaywithlifehacks.It’snotaboutflossingonetootheachnightortakingacoldshowereachmorningorwearingthesameoutfiteachday.It’snotaboutachievingexternalmeasuresofsuccesslikeearningmoremoney,losingweight,orreducingstress.Habitscanhelpyouachieveallofthesethings,butfundamentallytheyarenotabouthavingsomething.Theyareaboutbecomingsomeone.
Ultimately,yourhabitsmatterbecausetheyhelpyoubecomethetypeofpersonyouwishtobe.Theyarethechannelthroughwhichyoudevelopyourdeepestbeliefsaboutyourself.Quiteliterally,youbecomeyourhabits.
ChapterSummaryTherearethreelevelsofchange:outcomechange,processchange,andidentitychange.
Themosteffectivewaytochangeyourhabitsistofocusnotonwhatyouwanttoachieve,butonwhoyouwishtobecome.
Youridentityemergesoutofyourhabits.Everyactionisavoteforthetypeofpersonyouwishtobecome.
Becomingthebestversionofyourselfrequiresyoutocontinuouslyedityourbeliefs,andtoupgradeandexpandyouridentity.
Therealreasonhabitsmatterisnotbecausetheycangetyoubetterresults(althoughtheycandothat),butbecausetheycanchangeyourbeliefsaboutyourself.
I
3
HowtoBuildBetterHabitsin4SimpleSteps
N1898,ApsychologistnamedEdwardThorndikeconductedanexperimentthatwouldlaythefoundationforourunderstandingof
howhabitsformandtherulesthatguideourbehavior.Thorndikewasinterestedinstudyingthebehaviorofanimals,andhestartedbyworkingwithcats.
Hewouldplaceeachcatinsideadeviceknownasapuzzlebox.Theboxwasdesignedsothatthecatcouldescapethroughadoor“bysomesimpleact,suchaspullingataloopofcord,pressingalever,orsteppingonaplatform.”Forexample,oneboxcontainedaleverthat,whenpressed,wouldopenadooronthesideofthebox.Oncethedoorhadbeenopened,thecatcoulddartoutandrunovertoabowloffood.
Mostcatswantedtoescapeassoonastheywereplacedinsidethebox.Theywouldpoketheirnoseintothecorners,sticktheirpawsthroughopenings,andclawatlooseobjects.Afterafewminutesofexploration,thecatswouldhappentopressthemagicallever,thedoorwouldopen,andtheywouldescape.
Thorndiketrackedthebehaviorofeachcatacrossmanytrials.Inthebeginning,theanimalsmovedaroundtheboxatrandom.Butassoonastheleverhadbeenpressedandthedooropened,theprocessoflearningbegan.Gradually,eachcatlearnedtoassociatetheactionofpressingtheleverwiththerewardofescapingtheboxandgettingtothefood.
Aftertwentytothirtytrials,thisbehaviorbecamesoautomaticandhabitualthatthecatcouldescapewithinafewseconds.Forexample,
Thorndikenoted,“Cat12tookthefollowingtimestoperformtheact.160seconds,30seconds,90seconds,60,15,28,20,30,22,11,15,20,12,10,14,10,8,8,5,10,8,6,6,7.”
Duringthefirstthreetrials,thecatescapedinanaverageof1.5minutes.Duringthelastthreetrials,itescapedinanaverageof6.3seconds.Withpractice,eachcatmadefewererrorsandtheiractionsbecamequickerandmoreautomatic.Ratherthanrepeatthesamemistakes,thecatbegantocutstraighttothesolution.
Fromhisstudies,Thorndikedescribedthelearningprocessbystating,“behaviorsfollowedbysatisfyingconsequencestendtoberepeatedandthosethatproduceunpleasantconsequencesarelesslikelytoberepeated.”Hisworkprovidestheperfectstartingpointfordiscussinghowhabitsforminourownlives.Italsoprovidesanswerstosomefundamentalquestionslike:Whatarehabits?Andwhydoesthebrainbotherbuildingthematall?
WHYYOURBRAINBUILDSHABITS
Ahabitisabehaviorthathasbeenrepeatedenoughtimestobecomeautomatic.Theprocessofhabitformationbeginswithtrialanderror.Wheneveryouencounteranewsituationinlife,yourbrainhastomakeadecision.HowdoIrespondtothis?Thefirsttimeyoucomeacrossaproblem,you’renotsurehowtosolveit.LikeThorndike’scat,you’rejusttryingthingsouttoseewhatworks.
Neurologicalactivityinthebrainishighduringthisperiod.Youarecarefullyanalyzingthesituationandmakingconsciousdecisionsabouthowtoact.You’retakingintonsofnewinformationandtryingtomakesenseofitall.Thebrainisbusylearningthemosteffectivecourseofaction.
Occasionally,likeacatpressingonalever,youstumbleacrossasolution.You’refeelinganxious,andyoudiscoverthatgoingforaruncalmsyoudown.You’rementallyexhaustedfromalongdayofwork,andyoulearnthatplayingvideogamesrelaxesyou.You’reexploring,exploring,exploring,andthen—BAM—areward.
Afteryoustumbleuponanunexpectedreward,youalteryourstrategyfornexttime.Yourbrainimmediatelybeginstocatalogthe
eventsthatprecededthereward.Waitaminute—thatfeltgood.WhatdidIdorightbeforethat?
Thisisthefeedbackloopbehindallhumanbehavior:try,fail,learn,trydifferently.Withpractice,theuselessmovementsfadeawayandtheusefulactionsgetreinforced.That’sahabitforming.
Wheneveryoufaceaproblemrepeatedly,yourbrainbeginstoautomatetheprocessofsolvingit.Yourhabitsarejustaseriesofautomaticsolutionsthatsolvetheproblemsandstressesyoufaceregularly.AsbehavioralscientistJasonHrehawrites,“Habitsare,simply,reliablesolutionstorecurringproblemsinourenvironment.”
Ashabitsarecreated,thelevelofactivityinthebraindecreases.Youlearntolockinonthecuesthatpredictsuccessandtuneouteverythingelse.Whenasimilarsituationarisesinthefuture,youknowexactlywhattolookfor.Thereisnolongeraneedtoanalyzeeveryangleofasituation.Yourbrainskipstheprocessoftrialanderrorandcreatesamentalrule:ifthis,thenthat.Thesecognitivescriptscanbefollowedautomaticallywheneverthesituationisappropriate.Now,wheneveryoufeelstressed,yougettheitchtorun.Assoonasyouwalkinthedoorfromwork,yougrabthevideogamecontroller.Achoicethatoncerequiredeffortisnowautomatic.Ahabithasbeencreated.
Habitsarementalshortcutslearnedfromexperience.Inasense,ahabitisjustamemoryofthestepsyoupreviouslyfollowedtosolveaprobleminthepast.Whenevertheconditionsareright,youcandrawonthismemoryandautomaticallyapplythesamesolution.Theprimaryreasonthebrainremembersthepastistobetterpredictwhatwillworkinthefuture.
Habitformationisincrediblyusefulbecausetheconsciousmindisthebottleneckofthebrain.Itcanonlypayattentiontooneproblematatime.Asaresult,yourbrainisalwaysworkingtopreserveyourconsciousattentionforwhatevertaskismostessential.Wheneverpossible,theconsciousmindlikestopawnofftaskstothenonconsciousmindtodoautomatically.Thisispreciselywhathappenswhenahabitisformed.Habitsreducecognitiveloadandfreeupmentalcapacity,soyoucanallocateyourattentiontoothertasks.
Despitetheirefficiency,somepeoplestillwonderaboutthebenefitsofhabits.Theargumentgoeslikethis:“Willhabitsmakemylifedull?Idon’twanttopigeonholemyselfintoalifestyleIdon’tenjoy.Doesn’t
somuchroutinetakeawaythevibrancyandspontaneityoflife?”Hardly.Suchquestionssetupafalsedichotomy.Theymakeyouthinkthatyouhavetochoosebetweenbuildinghabitsandattainingfreedom.Inreality,thetwocomplementeachother.
Habitsdonotrestrictfreedom.Theycreateit.Infact,thepeoplewhodon’thavetheirhabitshandledareoftentheoneswiththeleastamountoffreedom.Withoutgoodfinancialhabits,youwillalwaysbestrugglingforthenextdollar.Withoutgoodhealthhabits,youwillalwaysseemtobeshortonenergy.Withoutgoodlearninghabits,youwillalwaysfeellikeyou’rebehindthecurve.Ifyou’realwaysbeingforcedtomakedecisionsaboutsimpletasks—whenshouldIworkout,wheredoIgotowrite,whendoIpaythebills—thenyouhavelesstimeforfreedom.It’sonlybymakingthefundamentalsoflifeeasierthatyoucancreatethementalspaceneededforfreethinkingandcreativity.
Conversely,whenyouhaveyourhabitsdialedinandthebasicsoflifearehandledanddone,yourmindisfreetofocusonnewchallengesandmasterthenextsetofproblems.Buildinghabitsinthepresentallowsyoutodomoreofwhatyouwantinthefuture.
THESCIENCEOFHOWHABITSWORK
Theprocessofbuildingahabitcanbedividedintofoursimplesteps:cue,craving,response,andreward.*Breakingitdownintothesefundamentalpartscanhelpusunderstandwhatahabitis,howitworks,andhowtoimproveit.
FIGURE5:Allhabitsproceedthroughfourstagesinthesameorder:cue,craving,response,andreward.
Thisfour-steppatternisthebackboneofeveryhabit,andyourbrainrunsthroughthesestepsinthesameordereachtime.
First,thereisthecue.Thecuetriggersyourbraintoinitiateabehavior.Itisabitofinformationthatpredictsareward.Ourprehistoricancestorswerepayingattentiontocuesthatsignaledthelocationofprimaryrewardslikefood,water,andsex.Today,wespendmostofourtimelearningcuesthatpredictsecondaryrewardslikemoneyandfame,powerandstatus,praiseandapproval,loveandfriendship,orasenseofpersonalsatisfaction.(Ofcourse,thesepursuitsalsoindirectlyimproveouroddsofsurvivalandreproduction,whichisthedeepermotivebehindeverythingwedo.)
Yourmindiscontinuouslyanalyzingyourinternalandexternalenvironmentforhintsofwhererewardsarelocated.Becausethecueisthefirstindicationthatwe’reclosetoareward,itnaturallyleadstoacraving.
Cravingsarethesecondstep,andtheyarethemotivationalforcebehindeveryhabit.Withoutsomelevelofmotivationordesire—withoutcravingachange—wehavenoreasontoact.Whatyoucraveisnotthehabititselfbutthechangeinstateitdelivers.Youdonotcravesmokingacigarette,youcravethefeelingofreliefitprovides.Youarenotmotivatedbybrushingyourteethbutratherbythefeelingofacleanmouth.Youdonotwanttoturnonthetelevision,youwanttobeentertained.Everycravingislinkedtoadesiretochangeyourinternalstate.Thisisanimportantpointthatwewilldiscussindetaillater.
Cravingsdifferfrompersontoperson.Intheory,anypieceofinformationcouldtriggeracraving,butinpractice,peoplearenotmotivatedbythesamecues.Foragambler,thesoundofslotmachinescanbeapotenttriggerthatsparksanintensewaveofdesire.Forsomeonewhorarelygambles,thejinglesandchimesofthecasinoarejustbackgroundnoise.Cuesaremeaninglessuntiltheyareinterpreted.Thethoughts,feelings,andemotionsoftheobserverarewhattransformacueintoacraving.
Thethirdstepistheresponse.Theresponseistheactualhabityouperform,whichcantaketheformofathoughtoranaction.Whetheraresponseoccursdependsonhowmotivatedyouareandhowmuchfrictionisassociatedwiththebehavior.Ifaparticularactionrequiresmorephysicalormentaleffortthanyouarewillingtoexpend,thenyouwon’tdoit.Yourresponsealsodependsonyourability.Itsoundssimple,butahabitcanoccuronlyifyouarecapableofdoingit.Ifyou
wanttodunkabasketballbutcan’tjumphighenoughtoreachthehoop,well,you’reoutofluck.
Finally,theresponsedeliversareward.Rewardsaretheendgoalofeveryhabit.Thecueisaboutnoticingthereward.Thecravingisaboutwantingthereward.Theresponseisaboutobtainingthereward.Wechaserewardsbecausetheyservetwopurposes:(1)theysatisfyusand(2)theyteachus.
Thefirstpurposeofrewardsistosatisfyyourcraving.Yes,rewardsprovidebenefitsontheirown.Foodandwaterdelivertheenergyyouneedtosurvive.Gettingapromotionbringsmoremoneyandrespect.Gettinginshapeimprovesyourhealthandyourdatingprospects.Butthemoreimmediatebenefitisthatrewardssatisfyyourcravingtoeatortogainstatusortowinapproval.Atleastforamoment,rewardsdelivercontentmentandrelieffromcraving.
Second,rewardsteachuswhichactionsareworthrememberinginthefuture.Yourbrainisarewarddetector.Asyougoaboutyourlife,yoursensorynervoussystemiscontinuouslymonitoringwhichactionssatisfyyourdesiresanddeliverpleasure.Feelingsofpleasureanddisappointmentarepartofthefeedbackmechanismthathelpsyourbraindistinguishusefulactionsfromuselessones.Rewardsclosethefeedbackloopandcompletethehabitcycle.
Ifabehaviorisinsufficientinanyofthefourstages,itwillnotbecomeahabit.Eliminatethecueandyourhabitwillneverstart.Reducethecravingandyouwon’texperienceenoughmotivationtoact.Makethebehaviordifficultandyouwon’tbeabletodoit.Andiftherewardfailstosatisfyyourdesire,thenyou’llhavenoreasontodoitagaininthefuture.Withoutthefirstthreesteps,abehaviorwillnotoccur.Withoutallfour,abehaviorwillnotberepeated.
THEHABITLOOP
FIGURE6:Thefourstagesofhabitarebestdescribedasafeedbackloop.Theyformanendlesscyclethatisrunningeverymomentyouarealive.This“habitloop”iscontinuallyscanningtheenvironment,predictingwhatwillhappennext,tryingoutdifferentresponses,andlearningfromtheresults.*
Insummary,thecuetriggersacraving,whichmotivatesaresponse,whichprovidesareward,whichsatisfiesthecravingand,ultimately,becomesassociatedwiththecue.Together,thesefourstepsformaneurologicalfeedbackloop—cue,craving,response,reward;cue,craving,response,reward—thatultimatelyallowsyoutocreateautomatichabits.Thiscycleisknownasthehabitloop.
Thisfour-stepprocessisnotsomethingthathappensoccasionally,butratheritisanendlessfeedbackloopthatisrunningandactiveduringeverymomentyouarealive—evennow.Thebrainiscontinuallyscanningtheenvironment,predictingwhatwillhappennext,tryingoutdifferentresponses,andlearningfromtheresults.Theentireprocessiscompletedinasplitsecond,andweuseitagainandagainwithoutrealizingeverythingthathasbeenpackedintothepreviousmoment.
Wecansplitthesefourstepsintotwophases:theproblemphaseandthesolutionphase.Theproblemphaseincludesthecueandthecraving,anditiswhenyourealizethatsomethingneedstochange.Thesolutionphaseincludestheresponseandthereward,anditiswhenyoutakeactionandachievethechangeyoudesire.
Problemphase1.Cue2.Craving
Solutionphase3.Response4.Reward
Allbehaviorisdrivenbythedesiretosolveaproblem.Sometimestheproblemisthatyounoticesomethinggoodandyouwanttoobtainit.Sometimestheproblemisthatyouareexperiencingpainandyouwanttorelieveit.Eitherway,thepurposeofeveryhabitistosolvetheproblemsyouface.
Inthetableonthefollowingpage,youcanseeafewexamplesofwhatthislookslikeinreallife.
Imaginewalkingintoadarkroomandflippingonthelightswitch.Youhaveperformedthissimplehabitsomanytimesthatitoccurswithoutthinking.Youproceedthroughallfourstagesinthefractionofasecond.Theurgetoactstrikesyouwithoutthinking.
Problemphase1.Cue:Yourphonebuzzeswithanewtextmessage.2.Craving:Youwanttolearnthecontentsofthemessage.
Solutionphase3.Response:Yougrabyourphoneandreadthetext.4.Reward:Yousatisfyyourcravingtoreadthemessage.Grabbingyourphonebecomes
associatedwithyourphonebuzzing.
Problemphase1.Cue:Youareansweringemails.2.Craving:Youbegintofeelstressedandoverwhelmedbywork.Youwanttofeelincontrol.
Solutionphase3.Response:Youbiteyournails.4.Reward:Yousatisfyyourcravingtoreducestress.Bitingyournailsbecomesassociated
withansweringemail.
Problemphase1.Cue:Youwakeup.2.Craving:Youwanttofeelalert.
Solutionphase
3.Response:Youdrinkacupofcoffee.4.Reward:Yousatisfyyourcravingtofeelalert.Drinkingcoffeebecomesassociatedwith
wakingup.
Problemphase1.Cue:Yousmelladoughnutshopasyouwalkdownthestreetnearyouroffice.2.Craving:Youbegintocraveadoughnut.
Solutionphase3.Response:Youbuyadoughnutandeatit.4.Reward:Yousatisfyyourcravingtoeatadoughnut.Buyingadoughnutbecomes
associatedwithwalkingdownthestreetnearyouroffice.
Problemphase1.Cue:Youhitastumblingblockonaprojectatwork.2.Craving:Youfeelstuckandwanttorelieveyourfrustration.
Solutionphase3.Response:Youpulloutyourphoneandchecksocialmedia.4.Reward:Yousatisfyyourcravingtofeelrelieved.Checkingsocialmediabecomes
associatedwithfeelingstalledatwork.
Problemphase1.Cue:Youwalkintoadarkroom.2.Craving:Youwanttobeabletosee.
Solutionphase3.Response:Youflipthelightswitch.4.Reward:Yousatisfyyourcravingtosee.Turningonthelightswitchbecomesassociated
withbeinginadarkroom.
Bythetimewebecomeadults,werarelynoticethehabitsthatarerunningourlives.Mostofusnevergiveasecondthoughttothefactthatwetiethesameshoefirsteachmorning,orunplugthetoasteraftereachuse,oralwayschangeintocomfortableclothesaftergettinghomefromwork.Afterdecadesofmentalprogramming,weautomaticallyslipintothesepatternsofthinkingandacting.
THEFOURLAWSOFBEHAVIORCHANGE
Inthefollowingchapters,wewillseetimeandagainhowthefourstagesofcue,craving,response,andrewardinfluencenearlyeverythingwedoeachday.Butbeforewedothat,weneedto
transformthesefourstepsintoapracticalframeworkthatwecanusetodesigngoodhabitsandeliminatebadones.
IrefertothisframeworkastheFourLawsofBehaviorChange,anditprovidesasimplesetofrulesforcreatinggoodhabitsandbreakingbadones.Youcanthinkofeachlawasaleverthatinfluenceshumanbehavior.Whentheleversareintherightpositions,creatinggoodhabitsiseffortless.Whentheyareinthewrongpositions,itisnearlyimpossible.
HowtoCreateaGoodHabitThe1stlaw(Cue):Makeitobvious.The2ndlaw(Craving):Makeitattractive.The3rdlaw(Response):Makeiteasy.The4thlaw(Reward):Makeitsatisfying.
Wecaninverttheselawstolearnhowtobreakabadhabit.
HowtoBreakaBadHabitInversionofthe1stlaw(Cue):Makeitinvisible.Inversionofthe2ndlaw(Craving):Makeitunattractive.Inversionofthe3rdlaw(Response):Makeitdifficult.Inversionofthe4thlaw(Reward):Makeitunsatisfying.
Itwouldbeirresponsibleformetoclaimthatthesefourlawsareanexhaustiveframeworkforchanginganyhumanbehavior,butIthinkthey’reclose.Asyouwillsoonsee,theFourLawsofBehaviorChangeapplytonearlyeveryfield,fromsportstopolitics,arttomedicine,comedytomanagement.Theselawscanbeusednomatterwhatchallengeyouarefacing.Thereisnoneedforcompletelydifferentstrategiesforeachhabit.
Wheneveryouwanttochangeyourbehavior,youcansimplyaskyourself:
1. HowcanImakeitobvious?
2. HowcanImakeitattractive?
3. HowcanImakeiteasy?
4. HowcanImakeitsatisfying?
Ifyouhaveeverwondered,“Whydon’tIdowhatIsayI’mgoingtodo?Whydon’tIlosetheweightorstopsmokingorsaveforretirementorstartthatsidebusiness?WhydoIsaysomethingisimportantbutneverseemtomaketimeforit?”Theanswerstothosequestionscanbefoundsomewhereinthesefourlaws.Thekeytocreatinggoodhabitsandbreakingbadonesistounderstandthesefundamentallawsandhowtoalterthemtoyourspecifications.Everygoalisdoomedtofailifitgoesagainstthegrainofhumannature.
Yourhabitsareshapedbythesystemsinyourlife.Inthechaptersthatfollow,wewilldiscusstheselawsonebyoneandshowhowyoucanusethemtocreateasysteminwhichgoodhabitsemergenaturallyandbadhabitswitheraway.
ChapterSummaryAhabitisabehaviorthathasbeenrepeatedenoughtimestobecomeautomatic.
Theultimatepurposeofhabitsistosolvetheproblemsoflifewithaslittleenergyandeffortaspossible.
Anyhabitcanbebrokendownintoafeedbackloopthatinvolvesfoursteps:cue,craving,response,andreward.
TheFourLawsofBehaviorChangeareasimplesetofruleswecanusetobuildbetterhabits.Theyare(1)makeitobvious,(2)makeitattractive,(3)makeiteasy,and(4)makeitsatisfying.
THE1STLAW
MakeItObvious
4
TheManWhoDidn’tLookRight
THEPSYCHOLOGISTGARYKleinoncetoldmeastoryaboutawomanwhoattendedafamilygathering.Shehadspentyearsworkingasaparamedicand,uponarrivingattheevent,tookonelookatherfather-in-lawandgotveryconcerned.
“Idon’tlikethewayyoulook,”shesaid.
Herfather-in-law,whowasfeelingperfectlyfine,jokinglyreplied,“Well,Idon’tlikeyourlooks,either.”
“No,”sheinsisted.“Youneedtogotothehospitalnow.”
Afewhourslater,themanwasundergoinglifesavingsurgeryafteranexaminationhadrevealedthathehadablockagetoamajorarteryandwasatimmediateriskofaheartattack.Withouthisdaughter-in-law’sintuition,hecouldhavedied.
Whatdidtheparamedicsee?Howdidshepredicthisimpendingheartattack?
Whenmajorarteriesareobstructed,thebodyfocusesonsendingbloodtocriticalorgansandawayfromperipherallocationsnearthesurfaceoftheskin.Theresultisachangeinthepatternofdistributionofbloodintheface.Aftermanyyearsofworkingwithpeoplewithheartfailure,thewomanhadunknowinglydevelopedtheabilitytorecognizethispatternonsight.Shecouldn’texplainwhatitwasthatshenoticedinherfather-in-law’sface,butsheknewsomethingwaswrong.
Similarstoriesexistinotherfields.Forexample,militaryanalystscanidentifywhichbliponaradarscreenisanenemymissileand
whichoneisaplanefromtheirownfleeteventhoughtheyaretravelingatthesamespeed,flyingatthesamealtitude,andlookidenticalonradarinnearlyeveryrespect.DuringtheGulfWar,LieutenantCommanderMichaelRileysavedanentirebattleshipwhenheorderedamissileshotdown—despitethefactthatitlookedexactlylikethebattleship’sownplanesonradar.Hemadetherightcall,butevenhissuperiorofficerscouldn’texplainhowhedidit.
Museumcuratorshavebeenknowntodiscernthedifferencebetweenanauthenticpieceofartandanexpertlyproducedcounterfeiteventhoughtheycan’ttellyoupreciselywhichdetailstippedthemoff.Experiencedradiologistscanlookatabrainscanandpredicttheareawhereastrokewilldevelopbeforeanyobvioussignsarevisibletotheuntrainedeye.I’veevenheardofhairdressersnoticingwhetheraclientispregnantbasedonlyonthefeelofherhair.
Thehumanbrainisapredictionmachine.Itiscontinuouslytakinginyoursurroundingsandanalyzingtheinformationitcomesacross.Wheneveryouexperiencesomethingrepeatedly—likeaparamedicseeingthefaceofaheartattackpatientoramilitaryanalystseeingamissileonaradarscreen—yourbrainbeginsnoticingwhatisimportant,sortingthroughthedetailsandhighlightingtherelevantcues,andcatalogingthatinformationforfutureuse.
Withenoughpractice,youcanpickuponthecuesthatpredictcertainoutcomeswithoutconsciouslythinkingaboutit.Automatically,yourbrainencodesthelessonslearnedthroughexperience.Wecan’talwaysexplainwhatitiswearelearning,butlearningishappeningallalongtheway,andyourabilitytonoticetherelevantcuesinagivensituationisthefoundationforeveryhabityouhave.
Weunderestimatehowmuchourbrainsandbodiescandowithoutthinking.Youdonottellyourhairtogrow,yourhearttopump,yourlungstobreathe,oryourstomachtodigest.Andyetyourbodyhandlesallthisandmoreonautopilot.Youaremuchmorethanyourconsciousself.
Considerhunger.Howdoyouknowwhenyou’rehungry?Youdon’tnecessarilyhavetoseeacookieonthecountertorealizethatitistimetoeat.Appetiteandhungeraregovernednonconsciously.Yourbodyhasavarietyoffeedbackloopsthatgraduallyalertyouwhenitistimetoeatagainandthattrackwhatisgoingonaroundyouandwithinyou.Cravingscanarisethankstohormonesandchemicalscirculating
throughyourbody.Suddenly,you’rehungryeventhoughyou’renotquitesurewhattippedyouoff.
Thisisoneofthemostsurprisinginsightsaboutourhabits:youdon’tneedtobeawareofthecueforahabittobegin.Youcannoticeanopportunityandtakeactionwithoutdedicatingconsciousattentiontoit.Thisiswhatmakeshabitsuseful.
It’salsowhatmakesthemdangerous.Ashabitsform,youractionscomeunderthedirectionofyourautomaticandnonconsciousmind.Youfallintooldpatternsbeforeyourealizewhat’shappening.Unlesssomeonepointsitout,youmaynotnoticethatyoucoveryourmouthwithyourhandwheneveryoulaugh,thatyouapologizebeforeaskingaquestion,orthatyouhaveahabitoffinishingotherpeople’ssentences.Andthemoreyourepeatthesepatterns,thelesslikelyyoubecometoquestionwhatyou’redoingandwhyyou’redoingit.
Ionceheardofaretailclerkwhowasinstructedtocutupemptygiftcardsaftercustomershadusedupthebalanceonthecard.Oneday,theclerkcashedoutafewcustomersinarowwhopurchasedwithgiftcards.Whenthenextpersonwalkedup,theclerkswipedthecustomer’sactualcreditcard,pickedupthescissors,andthencutitinhalf—entirelyonautopilot—beforelookingupatthestunnedcustomerandrealizingwhathadjusthappened.
AnotherwomanIcameacrossinmyresearchwasaformerpreschoolteacherwhohadswitchedtoacorporatejob.Eventhoughshewasnowworkingwithadults,heroldhabitswouldkickinandshekeptaskingcoworkersiftheyhadwashedtheirhandsaftergoingtothebathroom.Ialsofoundthestoryofamanwhohadspentyearsworkingasalifeguardandwouldoccasionallyyell“Walk!”wheneverhesawachildrunning.
Overtime,thecuesthatsparkourhabitsbecomesocommonthattheyareessentiallyinvisible:thetreatsonthekitchencounter,theremotecontrolnexttothecouch,thephoneinourpocket.Ourresponsestothesecuesaresodeeplyencodedthatitmayfeelliketheurgetoactcomesfromnowhere.Forthisreason,wemustbegintheprocessofbehaviorchangewithawareness.
Beforewecaneffectivelybuildnewhabits,weneedtogetahandleonourcurrentones.Thiscanbemorechallengingthanitsoundsbecauseonceahabitisfirmlyrootedinyourlife,itismostly
nonconsciousandautomatic.Ifahabitremainsmindless,youcan’texpecttoimproveit.AsthepsychologistCarlJungsaid,“Untilyoumaketheunconsciousconscious,itwilldirectyourlifeandyouwillcallitfate.”
THEHABITSSCORECARD
TheJapaneserailwaysystemisregardedasoneofthebestintheworld.IfyoueverfindyourselfridingatraininTokyo,you’llnoticethattheconductorshaveapeculiarhabit.
Aseachoperatorrunsthetrain,theyproceedthrougharitualofpointingatdifferentobjectsandcallingoutcommands.Whenthetrainapproachesasignal,theoperatorwillpointatitandsay,“Signalisgreen.”Asthetrainpullsintoandoutofeachstation,theoperatorwillpointatthespeedometerandcallouttheexactspeed.Whenit’stimetoleave,theoperatorwillpointatthetimetableandstatethetime.Outontheplatform,otheremployeesareperformingsimilaractions.Beforeeachtraindeparts,staffmemberswillpointalongtheedgeoftheplatformanddeclare,“Allclear!”Everydetailisidentified,pointedat,andnamedaloud.*
Thisprocess,knownasPointing-and-Calling,isasafetysystemdesignedtoreducemistakes.Itseemssilly,butitworksincrediblywell.Pointing-and-Callingreduceserrorsbyupto85percentandcutsaccidentsby30percent.TheMTAsubwaysysteminNewYorkCityadoptedamodifiedversionthatis“point-only,”and“withintwoyearsofimplementation,incidentsofincorrectlyberthedsubwaysfell57percent.”
Pointing-and-Callingissoeffectivebecauseitraisesthelevelofawarenessfromanonconscioushabittoamoreconsciouslevel.Becausethetrainoperatorsmustusetheireyes,hands,mouth,andears,theyaremorelikelytonoticeproblemsbeforesomethinggoeswrong.
Mywifedoessomethingsimilar.Wheneverwearepreparingtowalkoutthedoorforatrip,sheverballycallsoutthemostessentialitemsinherpackinglist.“I’vegotmykeys.I’vegotmywallet.I’vegotmyglasses.I’vegotmyhusband.”
Themoreautomaticabehaviorbecomes,thelesslikelywearetoconsciouslythinkaboutit.Andwhenwe’vedonesomethingathousandtimesbefore,webegintooverlookthings.Weassumethatthenexttimewillbejustlikethelast.We’resousedtodoingwhatwe’vealwaysdonethatwedon’tstoptoquestionwhetherit’stherightthingtodoatall.Manyofourfailuresinperformancearelargelyattributabletoalackofself-awareness.
Oneofourgreatestchallengesinchanginghabitsismaintainingawarenessofwhatweareactuallydoing.Thishelpsexplainwhytheconsequencesofbadhabitscansneakuponus.Weneeda“point-and-call”systemforourpersonallives.That’stheoriginoftheHabitsScorecard,whichisasimpleexerciseyoucanusetobecomemoreawareofyourbehavior.Tocreateyourown,makealistofyourdailyhabits.
Here’sasampleofwhereyourlistmightstart:
Wakeup
Turnoffalarm
Checkmyphone
Gotothebathroom
Weighmyself
Takeashower
Brushmyteeth
Flossmyteeth
Putondeodorant
Hanguptoweltodry
Getdressed
Makeacupoftea
...andsoon.
Onceyouhaveafulllist,lookateachbehavior,andaskyourself,“Isthisagoodhabit,abadhabit,oraneutralhabit?”Ifitisagoodhabit,write“+”nexttoit.Ifitisabadhabit,write“–”.Ifitisaneutralhabit,write“=”.
Forexample,thelistabovemightlooklikethis:
Wakeup=
Turnoffalarm=
Checkmyphone–
Gotothebathroom=
Weighmyself+
Takeashower+
Brushmyteeth+
Flossmyteeth+
Putondeodorant+
Hanguptoweltodry=
Getdressed=
Makeacupoftea+
Themarksyougivetoaparticularhabitwilldependonyoursituationandyourgoals.Forsomeonewhoistryingtoloseweight,eatingabagelwithpeanutbuttereverymorningmightbeabadhabit.Forsomeonewhoistryingtobulkupandaddmuscle,thesamebehaviormightbeagoodhabit.Italldependsonwhatyou’reworkingtoward.*
Scoringyourhabitscanbeabitmorecomplexforanotherreasonaswell.Thelabels“goodhabit”and“badhabit”areslightlyinaccurate.Therearenogoodhabitsorbadhabits.Thereareonlyeffectivehabits.Thatis,effectiveatsolvingproblems.Allhabitsserveyouinsomeway—eventhebadones—whichiswhyyourepeatthem.Forthisexercise,categorizeyourhabitsbyhowtheywillbenefityouinthelongrun.Generallyspeaking,goodhabitswillhavenetpositiveoutcomes.Badhabitshavenetnegativeoutcomes.Smokingacigarettemayreducestressrightnow(that’showit’sservingyou),butit’snotahealthylong-termbehavior.
Ifyou’restillhavingtroubledetermininghowtorateaparticularhabit,hereisaquestionIliketouse:“DoesthisbehaviorhelpmebecomethetypeofpersonIwishtobe?Doesthishabitcastavotefor
oragainstmydesiredidentity?”Habitsthatreinforceyourdesiredidentityareusuallygood.Habitsthatconflictwithyourdesiredidentityareusuallybad.
AsyoucreateyourHabitsScorecard,thereisnoneedtochangeanythingatfirst.Thegoalistosimplynoticewhatisactuallygoingon.Observeyourthoughtsandactionswithoutjudgmentorinternalcriticism.Don’tblameyourselfforyourfaults.Don’tpraiseyourselfforyoursuccesses.
Ifyoueatachocolatebareverymorning,acknowledgeit,almostasifyouwerewatchingsomeoneelse.Oh,howinterestingthattheywoulddosuchathing.Ifyoubinge-eat,simplynoticethatyouareeatingmorecaloriesthanyoushould.Ifyouwastetimeonline,noticethatyouarespendingyourlifeinawaythatyoudonotwantto.
Thefirststeptochangingbadhabitsistobeonthelookoutforthem.Ifyoufeellikeyouneedextrahelp,thenyoucantryPointing-and-Callinginyourownlife.Sayoutloudtheactionthatyouarethinkingoftakingandwhattheoutcomewillbe.Ifyouwanttocutbackonyourjunkfoodhabitbutnoticeyourselfgrabbinganothercookie,sayoutloud,“I’mabouttoeatthiscookie,butIdon’tneedit.Eatingitwillcausemetogainweightandhurtmyhealth.”
Hearingyourbadhabitsspokenaloudmakestheconsequencesseemmorereal.Itaddsweighttotheactionratherthanlettingyourselfmindlesslyslipintoanoldroutine.Thisapproachisusefulevenifyou’resimplytryingtorememberataskonyourto-dolist.Justsayingoutloud,“Tomorrow,Ineedtogotothepostofficeafterlunch,”increasestheoddsthatyou’llactuallydoit.You’regettingyourselftoacknowledgetheneedforaction—andthatcanmakeallthedifference.
Theprocessofbehaviorchangealwaysstartswithawareness.StrategieslikePointing-and-CallingandtheHabitsScorecardarefocusedongettingyoutorecognizeyourhabitsandacknowledgethecuesthattriggerthem,whichmakesitpossibletorespondinawaythatbenefitsyou.
ChapterSummaryWithenoughpractice,yourbrainwillpickuponthecuesthatpredictcertainoutcomeswithoutconsciouslythinkingaboutit.
Onceourhabitsbecomeautomatic,westoppayingattentiontowhatwearedoing.
Theprocessofbehaviorchangealwaysstartswithawareness.Youneedtobeawareofyourhabitsbeforeyoucanchangethem.
Pointing-and-Callingraisesyourlevelofawarenessfromanonconscioushabittoamoreconsciouslevelbyverbalizingyouractions.
TheHabitsScorecardisasimpleexerciseyoucanusetobecomemoreawareofyourbehavior.
I
5
TheBestWaytoStartaNewHabit
N2001,RESEARCHERSinGreatBritainbeganworkingwith248peopletobuildbetterexercisehabitsoverthecourseoftwoweeks.The
subjectsweredividedintothreegroups.
Thefirstgroupwasthecontrolgroup.Theyweresimplyaskedtotrackhowoftentheyexercised.
Thesecondgroupwasthe“motivation”group.Theywereaskednotonlytotracktheirworkoutsbutalsotoreadsomematerialonthebenefitsofexercise.Theresearchersalsoexplainedtothegrouphowexercisecouldreducetheriskofcoronaryheartdiseaseandimprovehearthealth.
Finally,therewasthethirdgroup.Thesesubjectsreceivedthesamepresentationasthesecondgroup,whichensuredthattheyhadequallevelsofmotivation.However,theywerealsoaskedtoformulateaplanforwhenandwheretheywouldexerciseoverthefollowingweek.Specifically,eachmemberofthethirdgroupcompletedthefollowingsentence:“Duringthenextweek,Iwillpartakeinatleast20minutesofvigorousexerciseon[DAY]at[TIME]in[PLACE].”
Inthefirstandsecondgroups,35to38percentofpeopleexercisedatleastonceperweek.(Interestingly,themotivationalpresentationgiventothesecondgroupseemedtohavenomeaningfulimpactonbehavior.)But91percentofthethirdgroupexercisedatleastonceperweek—morethandoublethenormalrate.
Thesentencetheyfilledoutiswhatresearchersrefertoasanimplementationintention,whichisaplanyoumakebeforehandabout
whenandwheretoact.Thatis,howyouintendtoimplementaparticularhabit.
Thecuesthatcantriggerahabitcomeinawiderangeofforms—thefeelofyourphonebuzzinginyourpocket,thesmellofchocolatechipcookies,thesoundofambulancesirens—butthetwomostcommoncuesaretimeandlocation.Implementationintentionsleveragebothofthesecues.
Broadlyspeaking,theformatforcreatinganimplementationintentionis:
“WhensituationXarises,IwillperformresponseY.”
Hundredsofstudieshaveshownthatimplementationintentionsareeffectiveforstickingtoourgoals,whetherit’swritingdowntheexacttimeanddateofwhenyouwillgetaflushotorrecordingthetimeofyourcolonoscopyappointment.Theyincreasetheoddsthatpeoplewillstickwithhabitslikerecycling,studying,goingtosleepearly,andstoppingsmoking.
Researchershaveevenfoundthatvoterturnoutincreaseswhenpeopleareforcedtocreateimplementationintentionsbyansweringquestionslike:“Whatrouteareyoutakingtothepollingstation?Atwhattimeareyouplanningtogo?Whatbuswillgetyouthere?”Othersuccessfulgovernmentprogramshavepromptedcitizenstomakeaclearplantosendtaxesinontimeorprovideddirectionsonwhenandwheretopaylatetrafficbills.
Thepunchlineisclear:peoplewhomakeaspecificplanforwhenandwheretheywillperformanewhabitaremorelikelytofollowthrough.Toomanypeopletrytochangetheirhabitswithoutthesebasicdetailsfiguredout.Wetellourselves,“I’mgoingtoeathealthier”or“I’mgoingtowritemore,”butweneversaywhenandwherethesehabitsaregoingtohappen.Weleaveituptochanceandhopethatwewill“justremembertodoit”orfeelmotivatedattherighttime.Animplementationintentionsweepsawayfoggynotionslike“Iwanttoworkoutmore”or“Iwanttobemoreproductive”or“Ishouldvote”andtransformsthemintoaconcreteplanofaction.
Manypeoplethinktheylackmotivationwhenwhattheyreallylackisclarity.Itisnotalwaysobviouswhenandwheretotakeaction.Somepeoplespendtheirentireliveswaitingforthetimetoberighttomakeanimprovement.
Onceanimplementationintentionhasbeenset,youdon’thavetowaitforinspirationtostrike.DoIwriteachaptertodayornot?DoImeditatethismorningoratlunch?Whenthemomentofactionoccurs,thereisnoneedtomakeadecision.Simplyfollowyourpredeterminedplan.
Thesimplewaytoapplythisstrategytoyourhabitsistofilloutthissentence:
Iwill[BEHAVIOR]at[TIME]in[LOCATION].
Meditation.Iwillmeditateforoneminuteat7a.m.inmykitchen.
Studying.IwillstudySpanishfortwentyminutesat6p.m.inmybedroom.
Exercise.Iwillexerciseforonehourat5p.m.inmylocalgym.
Marriage.Iwillmakemypartneracupofteaat8a.m.inthekitchen.
Ifyouaren’tsurewhentostartyourhabit,trythefirstdayoftheweek,month,oryear.Peoplearemorelikelytotakeactionatthosetimesbecausehopeisusuallyhigher.Ifwehavehope,wehaveareasontotakeaction.Afreshstartfeelsmotivating.
Thereisanotherbenefittoimplementationintentions.Beingspecificaboutwhatyouwantandhowyouwillachieveithelpsyousaynotothingsthatderailprogress,distractyourattention,andpullyouoffcourse.Weoftensayyestolittlerequestsbecausewearenotclearenoughaboutwhatweneedtobedoinginstead.Whenyourdreamsarevague,it’seasytorationalizelittleexceptionsalldaylongandnevergetaroundtothespecificthingsyouneedtodotosucceed.
Giveyourhabitsatimeandaspacetoliveintheworld.Thegoalistomakethetimeandlocationsoobviousthat,withenoughrepetition,yougetanurgetodotherightthingattherighttime,evenifyoucan’tsaywhy.AsthewriterJasonZweignoted,“Obviouslyyou’renevergoingtojustworkoutwithoutconsciousthought.Butlikeadogsalivatingatabell,maybeyoustarttogetantsyaroundthetimeofdayyounormallyworkout.”
Therearemanywaystouseimplementationintentionsinyourlifeandwork.MyfavoriteapproachisoneIlearnedfromStanfordprofessorBJFogganditisastrategyIrefertoashabitstacking.
HABITSTACKING:ASIMPLEPLANTOOVERHAULYOURHABITS
TheFrenchphilosopherDenisDiderotlivednearlyhisentirelifeinpoverty,butthatallchangedonedayin1765.
Diderot’sdaughterwasabouttobemarriedandhecouldnotaffordtopayforthewedding.Despitehislackofwealth,Diderotwaswellknownforhisroleastheco-founderandwriterofEncyclopédie,oneofthemostcomprehensiveencyclopediasofthetime.WhenCatherinetheGreat,theEmpressofRussia,heardofDiderot’sfinancialtroubles,herheartwentouttohim.Shewasabookloverandgreatlyenjoyedhisencyclopedia.SheofferedtobuyDiderot’spersonallibraryfor£1,000—morethan$150,000today.*Suddenly,Diderothadmoneytospare.Withhisnewwealth,henotonlypaidfortheweddingbutalsoacquiredascarletrobeforhimself.
Diderot’sscarletrobewasbeautiful.Sobeautiful,infact,thatheimmediatelynoticedhowoutofplaceitseemedwhensurroundedbyhismorecommonpossessions.Hewrotethattherewas“nomorecoordination,nomoreunity,nomorebeauty”betweenhiselegantrobeandtherestofhisstuff.
Diderotsoonfelttheurgetoupgradehispossessions.HereplacedhisrugwithonefromDamascus.Hedecoratedhishomewithexpensivesculptures.Heboughtamirrortoplaceabovethemantel,andabetterkitchentable.Hetossedasidehisoldstrawchairforaleatherone.Likefallingdominoes,onepurchaseledtothenext.
Diderot’sbehaviorisnotuncommon.Infact,thetendencyforonepurchasetoleadtoanotheronehasaname:theDiderotEffect.TheDiderotEffectstatesthatobtaininganewpossessionoftencreatesaspiralofconsumptionthatleadstoadditionalpurchases.
Youcanspotthispatterneverywhere.Youbuyadressandhavetogetnewshoesandearringstomatch.Youbuyacouchandsuddenlyquestionthelayoutofyourentirelivingroom.Youbuyatoyforyourchildandsoonfindyourselfpurchasingalloftheaccessoriesthatgowithit.It’sachainreactionofpurchases.
Manyhumanbehaviorsfollowthiscycle.Youoftendecidewhattodonextbasedonwhatyouhavejustfinisheddoing.Goingtothebathroomleadstowashinganddryingyourhands,whichremindsyouthatyouneedtoputthedirtytowelsinthelaundry,soyouaddlaundry
detergenttotheshoppinglist,andsoon.Nobehaviorhappensinisolation.Eachactionbecomesacuethattriggersthenextbehavior.
Whyisthisimportant?
Whenitcomestobuildingnewhabits,youcanusetheconnectednessofbehaviortoyouradvantage.Oneofthebestwaystobuildanewhabitistoidentifyacurrenthabityoualreadydoeachdayandthenstackyournewbehaviorontop.Thisiscalledhabitstacking.
Habitstackingisaspecialformofanimplementationintention.Ratherthanpairingyournewhabitwithaparticulartimeandlocation,youpairitwithacurrenthabit.Thismethod,whichwascreatedbyBJFoggaspartofhisTinyHabitsprogram,canbeusedtodesignanobviouscuefornearlyanyhabit.*
Thehabitstackingformulais:
“After[CURRENTHABIT],Iwill[NEWHABIT].”
Forexample:
Meditation.AfterIpourmycupofcoffeeeachmorning,Iwillmeditateforoneminute.
Exercise.AfterItakeoffmyworkshoes,Iwillimmediatelychangeintomyworkoutclothes.
Gratitude.AfterIsitdowntodinner,IwillsayonethingI’mgratefulforthathappenedtoday.
Marriage.AfterIgetintobedatnight,Iwillgivemypartnerakiss.
Safety.AfterIputonmyrunningshoes,IwilltextafriendorfamilymemberwhereIamrunningandhowlongitwilltake.
Thekeyistotieyourdesiredbehaviorintosomethingyoualreadydoeachday.Onceyouhavemasteredthisbasicstructure,youcanbegintocreatelargerstacksbychainingsmallhabitstogether.Thisallowsyoutotakeadvantageofthenaturalmomentumthatcomesfromonebehaviorleadingintothenext—apositiveversionoftheDiderotEffect.
HABITSTACKING
FIGURE7:Habitstackingincreasesthelikelihoodthatyou’llstickwithahabitbystackingyournewbehaviorontopofanoldone.Thisprocesscanberepeatedtochainnumeroushabitstogether,eachoneactingasthecueforthenext.
Yourmorningroutinehabitstackmightlooklikethis:
1. AfterIpourmymorningcupofcoffee,Iwillmeditateforsixtyseconds.
2. AfterImeditateforsixtyseconds,Iwillwritemyto-dolistfortheday.
3. AfterIwritemyto-dolistfortheday,Iwillimmediatelybeginmyfirsttask.
Or,considerthishabitstackintheevening:
1. AfterIfinisheatingdinner,Iwillputmyplatedirectlyintothedishwasher.
2. AfterIputmydishesaway,Iwillimmediatelywipedownthecounter.
3. AfterIwipedownthecounter,Iwillsetoutmycoffeemugfortomorrowmorning.
Youcanalsoinsertnewbehaviorsintothemiddleofyourcurrentroutines.Forexample,youmayalreadyhaveamorningroutinethatlookslikethis:Wakeup>Makemybed>Takeashower.Let’ssayyouwanttodevelopthehabitofreadingmoreeachnight.Youcanexpandyourhabitstackandtrysomethinglike:Wakeup>Makemybed>Placeabookonmypillow>Takeashower.Now,whenyouclimbintobedeachnight,abookwillbesittingtherewaitingforyoutoenjoy.
Overall,habitstackingallowsyoutocreateasetofsimplerulesthatguideyourfuturebehavior.It’slikeyoualwayshaveagameplanforwhichactionshouldcomenext.Onceyougetcomfortablewiththisapproach,youcandevelopgeneralhabitstackstoguideyouwheneverthesituationisappropriate:
Exercise.WhenIseeasetofstairs,Iwilltaketheminsteadofusingtheelevator.
Socialskills.WhenIwalkintoaparty,IwillintroducemyselftosomeoneIdon’tknowyet.
Finances.WhenIwanttobuysomethingover$100,Iwillwaittwenty-fourhoursbeforepurchasing.
Healthyeating.WhenIservemyselfameal,Iwillalwaysputveggiesonmyplatefirst.
Minimalism.WhenIbuyanewitem,Iwillgivesomethingaway.(“Onein,oneout.”)
Mood.Whenthephonerings,Iwilltakeonedeepbreathandsmilebeforeanswering.
Forgetfulness.WhenIleaveapublicplace,IwillcheckthetableandchairstomakesureIdon’tleaveanythingbehind.
Nomatterhowyouusethisstrategy,thesecrettocreatingasuccessfulhabitstackisselectingtherightcuetokickthingsoff.Unlikeanimplementationintention,whichspecificallystatesthetimeandlocationforagivenbehavior,habitstackingimplicitlyhasthetimeandlocationbuiltintoit.Whenandwhereyouchoosetoinsertahabitintoyourdailyroutinecanmakeabigdifference.Ifyou’retryingtoaddmeditationintoyourmorningroutinebutmorningsarechaoticandyourkidskeeprunningintotheroom,thenthatmaybethewrongplaceandtime.Considerwhenyouaremostlikelytobesuccessful.Don’taskyourselftodoahabitwhenyou’relikelytobeoccupiedwithsomethingelse.
Yourcueshouldalsohavethesamefrequencyasyourdesiredhabit.Ifyouwanttodoahabiteveryday,butyoustackitontopofahabitthatonlyhappensonMondays,that’snotagoodchoice.
Onewaytofindtherighttriggerforyourhabitstackisbybrainstormingalistofyourcurrenthabits.YoucanuseyourHabitsScorecardfromthelastchapterasastartingpoint.Alternatively,youcancreatealistwithtwocolumns.Inthefirstcolumn,writedownthehabitsyoudoeachdaywithoutfail.*
Forexample:
Getoutofbed.
Takeashower.
Brushyourteeth.
Getdressed.
Brewacupofcoffee.
Eatbreakfast.
Takethekidstoschool.
Starttheworkday.
Eatlunch.
Endtheworkday.
Changeoutofworkclothes.
Sitdownfordinner.
Turnoffthelights.
Getintobed.
Yourlistcanbemuchlonger,butyougettheidea.Inthesecondcolumn,writedownallofthethingsthathappentoyoueachdaywithoutfail.Forexample:
Thesunrises.
Yougetatextmessage.
Thesongyouarelisteningtoends.
Thesunsets.
Armedwiththesetwolists,youcanbeginsearchingforthebestplacetolayeryournewhabitintoyourlifestyle.
Habitstackingworksbestwhenthecueishighlyspecificandimmediatelyactionable.Manypeopleselectcuesthataretoovague.Imadethismistakemyself.WhenIwantedtostartapush-uphabit,myhabitstackwas“WhenItakeabreakforlunch,Iwilldotenpush-ups.”Atfirstglance,thissoundedreasonable.Butsoon,Irealizedthetriggerwasunclear.WouldIdomypush-upsbeforeIatelunch?AfterIatelunch?WherewouldIdothem?Afterafewinconsistentdays,Ichangedmyhabitstackto:“WhenIclosemylaptopforlunch,Iwilldotenpush-upsnexttomydesk.”Ambiguitygone.
Habitslike“readmore”or“eatbetter”areworthycauses,butthesegoalsdonotprovideinstructiononhowandwhentoact.Bespecificandclear:AfterIclosethedoor.AfterIbrushmyteeth.AfterIsitdownatthetable.Thespecificityisimportant.Themoretightlyboundyournewhabitistoaspecificcue,thebettertheoddsarethatyouwillnoticewhenthetimecomestoact.
The1stLawofBehaviorChangeistomakeitobvious.Strategieslikeimplementationintentionsandhabitstackingareamongthemostpracticalwaystocreateobviouscuesforyourhabitsanddesignaclearplanforwhenandwheretotakeaction.
ChapterSummaryThe1stLawofBehaviorChangeismakeitobvious.
Thetwomostcommoncuesaretimeandlocation.
Creatinganimplementationintentionisastrategyyoucanusetopairanewhabitwithaspecifictimeandlocation.
Theimplementationintentionformulais:Iwill[BEHAVIOR]at[TIME]in[LOCATION].
Habitstackingisastrategyyoucanusetopairanewhabitwithacurrenthabit.
Thehabitstackingformulais:After[CURRENTHABIT],Iwill[NEWHABIT].
AFTER
6
MotivationIsOverrated;EnvironmentOftenMattersMore
ANNETHORNDIKE,AprimarycarephysicianatMassachusettsGeneralHospitalinBoston,hadacrazyidea.Shebelievedshecouldimprovetheeatinghabitsofthousandsofhospitalstaffandvisitorswithoutchangingtheirwillpowerormotivationintheslightestway.Infact,shedidn’tplanontalkingtothematall.
Thorndikeandhercolleaguesdesignedasix-monthstudytoalterthe“choicearchitecture”ofthehospitalcafeteria.Theystartedbychanginghowdrinkswerearrangedintheroom.Originally,therefrigeratorslocatednexttothecashregistersinthecafeteriawerefilledwithonlysoda.Theresearchersaddedwaterasanoptiontoeachone.Additionally,theyplacedbasketsofbottledwaternexttothefoodstationsthroughouttheroom.Sodawasstillintheprimaryrefrigerators,butwaterwasnowavailableatalldrinklocations.
Overthenextthreemonths,thenumberofsodasalesatthehospitaldroppedby11.4percent.Meanwhile,salesofbottledwaterincreasedby25.8percent.Theymadesimilaradjustments—andsawsimilarresults—withthefoodinthecafeteria.Nobodyhadsaidawordtoanyoneeatingthere.
BEFORE
FIGURE8:Hereisarepresentationofwhatthecafeterialookedlikebeforetheenvironmentdesignchangesweremade(left)andafter(right).Theshadedboxesindicateareaswherebottledwaterwasavailableineachinstance.Becausetheamountofwaterintheenvironmentwasincreased,behaviorshiftednaturallyandwithoutadditionalmotivation.
Peopleoftenchooseproductsnotbecauseofwhattheyare,butbecauseofwheretheyare.IfIwalkintothekitchenandseeaplateofcookiesonthecounter,I’llpickuphalfadozenandstarteating,evenifIhadn’tbeenthinkingaboutthembeforehandanddidn’tnecessarilyfeelhungry.Ifthecommunaltableattheofficeisalwaysfilledwithdoughnutsandbagels,it’sgoingtobehardnottograboneeverynowandthen.Yourhabitschangedependingontheroomyouareinandthecuesinfrontofyou.
Environmentistheinvisiblehandthatshapeshumanbehavior.Despiteouruniquepersonalities,certainbehaviorstendtoariseagainandagainundercertainenvironmentalconditions.Inchurch,peopletendtotalkinwhispers.Onadarkstreet,peopleactwaryandguarded.Inthisway,themostcommonformofchangeisnotinternal,butexternal:wearechangedbytheworldaroundus.Everyhabitiscontextdependent.
In1936,psychologistKurtLewinwroteasimpleequationthatmakesapowerfulstatement:BehaviorisafunctionofthePersonintheirEnvironment,orB=f(P,E).
Itdidn’ttakelongforLewin’sEquationtobetestedinbusiness.In1952,theeconomistHawkinsSterndescribedaphenomenonhecalledSuggestionImpulseBuying,which“istriggeredwhenashopperseesaproductforthefirsttimeandvisualizesaneedforit.”Inotherwords,customerswilloccasionallybuyproductsnotbecausetheywantthembutbecauseofhowtheyarepresentedtothem.
Forexample,itemsateyeleveltendtobepurchasedmorethanthosedownnearthefloor.Forthisreason,you’llfindexpensivebrandnamesfeaturedineasy-to-reachlocationsonstoreshelvesbecausetheydrivethemostprofit,whilecheaperalternativesaretuckedawayinharder-to-reachspots.Thesamegoesforendcaps,whicharetheunitsattheendofaisles.Endcapsaremoneymakingmachinesforretailersbecausetheyareobviouslocationsthatencounteralotoffoottraffic.Forexample,45percentofCoca-Colasalescomespecificallyfromend-of-the-aisleracks.
Themoreobviouslyavailableaproductorserviceis,themorelikelyyouaretotryit.PeopledrinkBudLightbecauseitisineverybarandvisitStarbucksbecauseitisoneverycorner.Weliketothinkthatweareincontrol.Ifwechoosewateroversoda,weassumeitisbecausewewantedtodoso.Thetruth,however,isthatmanyoftheactionswetakeeachdayareshapednotbypurposefuldriveandchoicebutbythemostobviousoption.
Everylivingbeinghasitsownmethodsforsensingandunderstandingtheworld.Eagleshaveremarkablelong-distancevision.Snakescansmellby“tastingtheair”withtheirhighlysensitivetongues.Sharkscandetectsmallamountsofelectricityandvibrationsinthewatercausedbynearbyfish.Evenbacteriahavechemoreceptors—tinysensorycellsthatallowthemtodetecttoxicchemicalsintheirenvironment.
Inhumans,perceptionisdirectedbythesensorynervoussystem.Weperceivetheworldthroughsight,sound,smell,touch,andtaste.Butwealsohaveotherwaysofsensingstimuli.Someareconscious,butmanyarenonconscious.Forinstance,youcan“notice”whenthetemperaturedropsbeforeastorm,orwhenthepaininyourgutrisesduringastomachache,orwhenyoufalloffbalancewhilewalkingonrockyground.Receptorsinyourbodypickuponawiderangeofinternalstimuli,suchastheamountofsaltinyourbloodortheneedtodrinkwhenthirsty.
Themostpowerfulofallhumansensoryabilities,however,isvision.Thehumanbodyhasaboutelevenmillionsensoryreceptors.Approximatelytenmillionofthosearededicatedtosight.Someexpertsestimatethathalfofthebrain’sresourcesareusedonvision.Giventhatwearemoredependentonvisionthanonanyothersense,itshouldcomeasnosurprisethatvisualcuesarethegreatestcatalystofourbehavior.Forthisreason,asmallchangeinwhatyouseecanleadtoabigshiftinwhatyoudo.Asaresult,youcanimaginehowimportantitistoliveandworkinenvironmentsthatarefilledwithproductivecuesanddevoidofunproductiveones.
Thankfully,thereisgoodnewsinthisrespect.Youdon’thavetobethevictimofyourenvironment.Youcanalsobethearchitectofit.
HOWTODESIGNYOURENVIRONMENTFORSUCCESS
Duringtheenergycrisisandoilembargoofthe1970s,Dutchresearchersbegantopaycloseattentiontothecountry’senergyusage.InonesuburbnearAmsterdam,theyfoundthatsomehomeownersused30percentlessenergythantheirneighbors—despitethehomesbeingofsimilarsizeandgettingelectricityforthesameprice.
Itturnedoutthehousesinthisneighborhoodwerenearlyidenticalexceptforonefeature:thelocationoftheelectricalmeter.Somehadoneinthebasement.Othershadtheelectricalmeterupstairsinthemainhallway.Asyoumayguess,thehomeswiththemeterslocatedinthemainhallwayusedlesselectricity.Whentheirenergyusewasobviousandeasytotrack,peoplechangedtheirbehavior.
Everyhabitisinitiatedbyacue,andwearemorelikelytonoticecuesthatstandout.Unfortunately,theenvironmentswhereweliveandworkoftenmakeiteasynottodocertainactionsbecausethereisnoobviouscuetotriggerthebehavior.It’seasynottopracticetheguitarwhenit’stuckedawayinthecloset.It’seasynottoreadabookwhenthebookshelfisinthecorneroftheguestroom.It’seasynottotakeyourvitaminswhentheyareoutofsightinthepantry.Whenthecuesthatsparkahabitaresubtleorhidden,theyareeasytoignore.
Bycomparison,creatingobviousvisualcuescandrawyourattentiontowardadesiredhabit.Intheearly1990s,thecleaningstaffatSchipholAirportinAmsterdaminstalledasmallstickerthatlookedlikeaflynearthecenterofeachurinal.Apparently,whenmenstepped
uptotheurinals,theyaimedforwhattheythoughtwasabug.Thestickersimprovedtheiraimandsignificantlyreduced“spillage”aroundtheurinals.Furtheranalysisdeterminedthatthestickerscutbathroomcleaningcostsby8percentperyear.
I’veexperiencedthepowerofobviouscuesinmyownlife.Iusedtobuyapplesfromthestore,puttheminthecrisperinthebottomoftherefrigerator,andforgetallaboutthem.BythetimeIremembered,theappleswouldhavegonebad.Ineversawthem,soIneveratethem.
Eventually,Itookmyownadviceandredesignedmyenvironment.Iboughtalargedisplaybowlandplaceditinthemiddleofthekitchencounter.ThenexttimeIboughtapples,thatwaswheretheywent—outintheopenwhereIcouldseethem.Almostlikemagic,Ibeganeatingafewappleseachdaysimplybecausetheywereobviousratherthanoutofsight.
Hereareafewwaysyoucanredesignyourenvironmentandmakethecuesforyourpreferredhabitsmoreobvious:
Ifyouwanttoremembertotakeyourmedicationeachnight,putyourpillbottledirectlynexttothefaucetonthebathroomcounter.
Ifyouwanttopracticeguitarmorefrequently,placeyourguitarstandinthemiddleofthelivingroom.
Ifyouwanttoremembertosendmorethank-younotes,keepastackofstationeryonyourdesk.
Ifyouwanttodrinkmorewater,fillupafewwaterbottleseachmorningandplacethemincommonlocationsaroundthehouse.
Ifyouwanttomakeahabitabigpartofyourlife,makethecueabigpartofyourenvironment.Themostpersistentbehaviorsusuallyhavemultiplecues.Considerhowmanydifferentwaysasmokercouldbepromptedtopulloutacigarette:drivinginthecar,seeingafriendsmoke,feelingstressedatwork,andsoon.
Thesamestrategycanbeemployedforgoodhabits.Bysprinklingtriggersthroughoutyoursurroundings,youincreasetheoddsthatyou’llthinkaboutyourhabitthroughouttheday.Makesurethebestchoiceisthemostobviousone.Makingabetterdecisioniseasyandnaturalwhenthecuesforgoodhabitsarerightinfrontofyou.
Environmentdesignispowerfulnotonlybecauseitinfluenceshowweengagewiththeworldbutalsobecausewerarelydoit.Mostpeopleliveinaworldothershavecreatedforthem.Butyoucanalterthespaceswhereyouliveandworktoincreaseyourexposuretopositivecuesandreduceyourexposuretonegativeones.Environmentdesignallowsyoutotakebackcontrolandbecomethearchitectofyourlife.Bethedesignerofyourworldandnotmerelytheconsumerofit.
THECONTEXTISTHECUE
Thecuesthattriggerahabitcanstartoutveryspecific,butovertimeyourhabitsbecomeassociatednotwithasingletriggerbutwiththeentirecontextsurroundingthebehavior.
Forexample,manypeopledrinkmoreinsocialsituationsthantheywouldeverdrinkalone.Thetriggerisrarelyasinglecue,butratherthewholesituation:watchingyourfriendsorderdrinks,hearingthemusicatthebar,seeingthebeersontap.
Wementallyassignourhabitstothelocationsinwhichtheyoccur:thehome,theoffice,thegym.Eachlocationdevelopsaconnectiontocertainhabitsandroutines.Youestablishaparticularrelationshipwiththeobjectsonyourdesk,theitemsonyourkitchencounter,thethingsinyourbedroom.
Ourbehaviorisnotdefinedbytheobjectsintheenvironmentbutbyourrelationshiptothem.Infact,thisisausefulwaytothinkabouttheinfluenceoftheenvironmentonyourbehavior.Stopthinkingaboutyourenvironmentasfilledwithobjects.Startthinkingaboutitasfilledwithrelationships.Thinkintermsofhowyouinteractwiththespacesaroundyou.Foroneperson,hercouchistheplacewhereshereadsforanhoureachnight.Forsomeoneelse,thecouchiswherehewatchestelevisionandeatsabowloficecreamafterwork.Differentpeoplecanhavedifferentmemories—andthusdifferenthabits—associatedwiththesameplace.
Thegoodnews?Youcantrainyourselftolinkaparticularhabitwithaparticularcontext.
Inonestudy,scientistsinstructedinsomniacstogetintobedonlywhentheyweretired.Iftheycouldn’tfallasleep,theyweretoldtositinadifferentroomuntiltheybecamesleepy.Overtime,subjectsbegan
toassociatethecontextoftheirbedwiththeactionofsleeping,anditbecameeasiertoquicklyfallasleepwhentheyclimbedinbed.Theirbrainslearnedthatsleeping—notbrowsingontheirphones,notwatchingtelevision,notstaringattheclock—wastheonlyactionthathappenedinthatroom.
Thepowerofcontextalsorevealsanimportantstrategy:habitscanbeeasiertochangeinanewenvironment.Ithelpstoescapethesubtletriggersandcuesthatnudgeyoutowardyourcurrenthabits.Gotoanewplace—adifferentcoffeeshop,abenchinthepark,acornerofyourroomyouseldomuse—andcreateanewroutinethere.
Itiseasiertoassociateanewhabitwithanewcontextthantobuildanewhabitinthefaceofcompetingcues.Itcanbedifficulttogotobedearlyifyouwatchtelevisioninyourbedroomeachnight.Itcanbehardtostudyinthelivingroomwithoutgettingdistractedifthat’swhereyoualwaysplayvideogames.Butwhenyoustepoutsideyournormalenvironment,youleaveyourbehavioralbiasesbehind.Youaren’tbattlingoldenvironmentalcues,whichallowsnewhabitstoformwithoutinterruption.
Wanttothinkmorecreatively?Movetoabiggerroom,arooftoppatio,orabuildingwithexpansivearchitecture.Takeabreakfromthespacewhereyoudoyourdailywork,whichisalsolinkedtoyourcurrentthoughtpatterns.
Tryingtoeathealthier?Itislikelythatyoushoponautopilotatyourregularsupermarket.Tryanewgrocerystore.Youmayfinditeasiertoavoidunhealthyfoodwhenyourbraindoesn’tautomaticallyknowwhereitislocatedinthestore.
Whenyoucan’tmanagetogettoanentirelynewenvironment,redefineorrearrangeyourcurrentone.Createaseparatespaceforwork,study,exercise,entertainment,andcooking.ThemantraIfindusefulis“Onespace,oneuse.”
WhenIstartedmycareerasanentrepreneur,Iwouldoftenworkfrommycouchoratthekitchentable.Intheevenings,Ifounditverydifficulttostopworking.Therewasnocleardivisionbetweentheendofworktimeandthebeginningofpersonaltime.WasthekitchentablemyofficeorthespacewhereIatemeals?WasthecouchwhereIrelaxedorwhereIsentemails?Everythinghappenedinthesameplace.
Afewyearslater,Icouldfinallyaffordtomovetoahomewithaseparateroomformyoffice.Suddenly,workwassomethingthathappened“inhere”andpersonallifewassomethingthathappened“outthere.”Itwaseasierformetoturnofftheprofessionalsideofmybrainwhentherewasacleardividinglinebetweenworklifeandhomelife.Eachroomhadoneprimaryuse.Thekitchenwasforcooking.Theofficewasforworking.
Wheneverpossible,avoidmixingthecontextofonehabitwithanother.Whenyoustartmixingcontexts,you’llstartmixinghabits—andtheeasieroneswillusuallywinout.Thisisonereasonwhytheversatilityofmoderntechnologyisbothastrengthandaweakness.Youcanuseyourphoneforallsortsoftasks,whichmakesitapowerfuldevice.Butwhenyoucanuseyourphonetodonearlyanything,itbecomeshardtoassociateitwithonetask.Youwanttobeproductive,butyou’realsoconditionedtobrowsesocialmedia,checkemail,andplayvideogameswheneveryouopenyourphone.It’samishmashofcues.
Youmaybethinking,“Youdon’tunderstand.IliveinNewYorkCity.Myapartmentisthesizeofasmartphone.Ineedeachroomtoplaymultipleroles.”Fairenough.Ifyourspaceislimited,divideyourroomintoactivityzones:achairforreading,adeskforwriting,atableforeating.Youcandothesamewithyourdigitalspaces.Iknowawriterwhouseshiscomputeronlyforwriting,histabletonlyforreading,andhisphoneonlyforsocialmediaandtexting.Everyhabitshouldhaveahome.
Ifyoucanmanagetostickwiththisstrategy,eachcontextwillbecomeassociatedwithaparticularhabitandmodeofthought.Habitsthriveunderpredictablecircumstanceslikethese.Focuscomesautomaticallywhenyouaresittingatyourworkdesk.Relaxationiseasierwhenyouareinaspacedesignedforthatpurpose.Sleepcomesquicklywhenitistheonlythingthathappensinyourbedroom.Ifyouwantbehaviorsthatarestableandpredictable,youneedanenvironmentthatisstableandpredictable.
Astableenvironmentwhereeverythinghasaplaceandapurposeisanenvironmentwherehabitscaneasilyform.
ChapterSummary
Smallchangesincontextcanleadtolargechangesinbehaviorovertime.
Everyhabitisinitiatedbyacue.Wearemorelikelytonoticecuesthatstandout.
Makethecuesofgoodhabitsobviousinyourenvironment.
Gradually,yourhabitsbecomeassociatednotwithasingletriggerbutwiththeentirecontextsurroundingthebehavior.Thecontextbecomesthecue.
Itiseasiertobuildnewhabitsinanewenvironmentbecauseyouarenotfightingagainstoldcues.
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TheSecrettoSelf-Control
N1971,astheVietnamWarwasheadingintoitssixteenthyear,congressmenRobertSteelefromConnecticutandMorganMurphy
fromIllinoismadeadiscoverythatstunnedtheAmericanpublic.Whilevisitingthetroops,theyhadlearnedthatover15percentofU.S.soldiersstationedtherewereheroinaddicts.Follow-upresearchrevealedthat35percentofservicemembersinVietnamhadtriedheroinandasmanyas20percentwereaddicted—theproblemwasevenworsethantheyhadinitiallythought.
ThediscoveryledtoaflurryofactivityinWashington,includingthecreationoftheSpecialActionOfficeofDrugAbusePreventionunderPresidentNixontopromotepreventionandrehabilitationandtotrackaddictedservicememberswhentheyreturnedhome.
LeeRobinswasoneoftheresearchersincharge.Inafindingthatcompletelyupendedtheacceptedbeliefsaboutaddiction,Robinsfoundthatwhensoldierswhohadbeenheroinusersreturnedhome,only5percentofthembecamere-addictedwithinayear,andjust12percentrelapsedwithinthreeyears.Inotherwords,approximatelynineoutoftensoldierswhousedheroininVietnameliminatedtheiraddictionnearlyovernight.
Thisfindingcontradictedtheprevailingviewatthetime,whichconsideredheroinaddictiontobeapermanentandirreversiblecondition.Instead,Robinsrevealedthataddictionscouldspontaneouslydissolveiftherewasaradicalchangeintheenvironment.InVietnam,soldiersspentalldaysurroundedbycuestriggeringheroinuse:itwaseasytoaccess,theywereengulfedbytheconstantstressofwar,theybuiltfriendshipswithfellowsoldierswho
werealsoheroinusers,andtheywerethousandsofmilesfromhome.OnceasoldierreturnedtotheUnitedStates,though,hefoundhimselfinanenvironmentdevoidofthosetriggers.Whenthecontextchanged,sodidthehabit.
Comparethissituationtothatofatypicaldruguser.Someonebecomesaddictedathomeorwithfriends,goestoaclinictogetclean—whichisdevoidofalltheenvironmentalstimulithatprompttheirhabit—thenreturnstotheiroldneighborhoodwithalloftheirpreviouscuesthatcausedthemtogetaddictedinthefirstplace.It’snowonderthatusuallyyouseenumbersthataretheexactoppositeofthoseintheVietnamstudy.Typically,90percentofheroinusersbecomere-addictedoncetheyreturnhomefromrehab.
TheVietnamstudiesrancountertomanyofourculturalbeliefsaboutbadhabitsbecauseitchallengedtheconventionalassociationofunhealthybehaviorasamoralweakness.Ifyou’reoverweight,asmoker,oranaddict,you’vebeentoldyourentirelifethatitisbecauseyoulackself-control—maybeeventhatyou’reabadperson.Theideathatalittlebitofdisciplinewouldsolveallourproblemsisdeeplyembeddedinourculture.
Recentresearch,however,showssomethingdifferent.Whenscientistsanalyzepeoplewhoappeartohavetremendousself-control,itturnsoutthoseindividualsaren’tallthatdifferentfromthosewhoarestruggling.Instead,“disciplined”peoplearebetteratstructuringtheirlivesinawaythatdoesnotrequireheroicwillpowerandself-control.Inotherwords,theyspendlesstimeintemptingsituations.
Thepeoplewiththebestself-controlaretypicallytheoneswhoneedtouseittheleast.It’seasiertopracticeself-restraintwhenyoudon’thavetouseitveryoften.So,yes,perseverance,grit,andwillpowerareessentialtosuccess,butthewaytoimprovethesequalitiesisnotbywishingyouwereamoredisciplinedperson,butbycreatingamoredisciplinedenvironment.
Thiscounterintuitiveideamakesevenmoresenseonceyouunderstandwhathappenswhenahabitisformedinthebrain.Ahabitthathasbeenencodedinthemindisreadytobeusedwhenevertherelevantsituationarises.WhenPattyOlwell,atherapistfromAustin,Texas,startedsmoking,shewouldoftenlightupwhileridinghorseswithafriend.Eventually,shequitsmokingandavoideditforyears.Shehadalsostoppedriding.Decadeslater,shehoppedonahorse
againandfoundherselfcravingacigaretteforthefirsttimeinforever.Thecueswerestillinternalized;shejusthadn’tbeenexposedtotheminalongtime.
Onceahabithasbeenencoded,theurgetoactfollowswhenevertheenvironmentalcuesreappear.Thisisonereasonbehaviorchangetechniquescanbackfire.Shamingobesepeoplewithweight-losspresentationscanmakethemfeelstressed,andasaresultmanypeoplereturntotheirfavoritecopingstrategy:overeating.Showingpicturesofblackenedlungstosmokersleadstohigherlevelsofanxiety,whichdrivesmanypeopletoreachforacigarette.Ifyou’renotcarefulaboutcues,youcancausetheverybehavioryouwanttostop.
Badhabitsareautocatalytic:theprocessfeedsitself.Theyfosterthefeelingstheytrytonumb.Youfeelbad,soyoueatjunkfood.Becauseyoueatjunkfood,youfeelbad.Watchingtelevisionmakesyoufeelsluggish,soyouwatchmoretelevisionbecauseyoudon’thavetheenergytodoanythingelse.Worryingaboutyourhealthmakesyoufeelanxious,whichcausesyoutosmoketoeaseyouranxiety,whichmakesyourhealthevenworseandsoonyou’refeelingmoreanxious.It’sadownwardspiral,arunawaytrainofbadhabits.
Researchersrefertothisphenomenonas“cue-inducedwanting”:anexternaltriggercausesacompulsivecravingtorepeatabadhabit.Onceyounoticesomething,youbegintowantit.Thisprocessishappeningallthetime—oftenwithoutusrealizingit.Scientistshavefoundthatshowingaddictsapictureofcocaineforjustthirty-threemillisecondsstimulatestherewardpathwayinthebrainandsparksdesire.Thisspeedistoofastforthebraintoconsciouslyregister—theaddictscouldn’teventellyouwhattheyhadseen—buttheycravedthedrugallthesame.
Here’sthepunchline:Youcanbreakahabit,butyou’reunlikelytoforgetit.Oncethementalgroovesofhabithavebeencarvedintoyourbrain,theyarenearlyimpossibletoremoveentirely—eveniftheygounusedforquiteawhile.Andthatmeansthatsimplyresistingtemptationisanineffectivestrategy.ItishardtomaintainaZenattitudeinalifefilledwithinterruptions.Ittakestoomuchenergy.Intheshort-run,youcanchoosetooverpowertemptation.Inthelong-run,webecomeaproductoftheenvironmentthatwelivein.Toputitbluntly,Ihaveneverseensomeoneconsistentlysticktopositivehabitsinanegativeenvironment.
Amorereliableapproachistocutbadhabitsoffatthesource.Oneofthemostpracticalwaystoeliminateabadhabitistoreduceexposuretothecuethatcausesit.
Ifyoucan’tseemtogetanyworkdone,leaveyourphoneinanotherroomforafewhours.
Ifyou’recontinuallyfeelinglikeyou’renotenough,stopfollowingsocialmediaaccountsthattriggerjealousyandenvy.
Ifyou’rewastingtoomuchtimewatchingtelevision,movetheTVoutofthebedroom.
Ifyou’respendingtoomuchmoneyonelectronics,quitreadingreviewsofthelatesttechgear.
Ifyou’replayingtoomanyvideogames,unplugtheconsoleandputitinaclosetaftereachuse.
Thispracticeisaninversionofthe1stLawofBehaviorChange.Ratherthanmakeitobvious,youcanmakeitinvisible.I’moftensurprisedbyhoweffectivesimplechangeslikethesecanbe.Removeasinglecueandtheentirehabitoftenfadesaway.
Self-controlisashort-termstrategy,notalong-termone.Youmaybeabletoresisttemptationonceortwice,butit’sunlikelyyoucanmusterthewillpowertooverrideyourdesireseverytime.Insteadofsummoninganewdoseofwillpowerwheneveryouwanttodotherightthing,yourenergywouldbebetterspentoptimizingyourenvironment.Thisisthesecrettoself-control.Makethecuesofyourgoodhabitsobviousandthecuesofyourbadhabitsinvisible.
ChapterSummaryTheinversionofthe1stLawofBehaviorChangeismakeitinvisible.
Onceahabitisformed,itisunlikelytobeforgotten.
Peoplewithhighself-controltendtospendlesstimeintemptingsituations.It’seasiertoavoidtemptationthanresistit.
Oneofthemostpracticalwaystoeliminateabadhabitistoreduceexposuretothecuethatcausesit.
Self-controlisashort-termstrategy,notalong-termone.
HOWTOCREATEAGOODHABIT
The1stLaw:MakeItObvious1.1:FillouttheHabitsScorecard.Writedownyourcurrenthabitstobecomeawareofthem.
1.2:Useimplementationintentions:“Iwill[BEHAVIOR]at[TIME]in[LOCATION].”1.3:Usehabitstacking:“After[CURRENTHABIT],Iwill[NEWHABIT].”
1.4:Designyourenvironment.Makethecuesofgoodhabitsobviousandvisible.The2ndLaw:MakeItAttractive
The3rdLaw:MakeItEasyThe4thLaw:MakeItSatisfying
HOWTOBREAKABADHABIT
Inversionofthe1stLaw:MakeItInvisible1.5:Reduceexposure.Removethecuesofyourbadhabitsfromyourenvironment.
Inversionofthe2ndLaw:MakeItUnattractiveInversionofthe3rdLaw:MakeItDifficult
Inversionofthe4thLaw:MakeItUnsatisfying
Youcandownloadaprintableversionofthishabitscheatsheetat:atomichabits.com/cheatsheet
THE2NDLAW
MakeItAttractive
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HowtoMakeaHabitIrresistible
NTHE1940S,aDutchscientistnamedNikoTinbergenperformedaseriesofexperimentsthattransformedourunderstandingofwhat
motivatesus.Tinbergen—whoeventuallywonaNobelPrizeforhiswork—wasinvestigatingherringgulls,thegrayandwhitebirdsoftenseenflyingalongtheseashoresofNorthAmerica.
Adultherringgullshaveasmallreddotontheirbeak,andTinbergennoticedthatnewlyhatchedchickswouldpeckthisspotwhenevertheywantedfood.Tobeginoneexperiment,hecreatedacollectionoffakecardboardbeaks,justaheadwithoutabody.Whentheparentshadflownaway,hewentovertothenestandofferedthesedummybeakstothechicks.Thebeakswereobviousfakes,andheassumedthebabybirdswouldrejectthemaltogether.
However,whenthetinygullssawtheredspotonthecardboardbeak,theypeckedawayjustasifitwereattachedtotheirownmother.Theyhadaclearpreferenceforthoseredspots—asiftheyhadbeengeneticallyprogrammedatbirth.SoonTinbergendiscoveredthatthebiggertheredspot,thefasterthechickspecked.Eventually,hecreatedabeakwiththreelargereddotsonit.Whenheplaceditoverthenest,thebabybirdswentcrazywithdelight.Theypeckedatthelittleredpatchesasifitwasthegreatestbeaktheyhadeverseen.
Tinbergenandhiscolleaguesdiscoveredsimilarbehaviorinotheranimals.Forexample,thegreylaggooseisaground-nestingbird.Occasionally,asthemothermovesaroundonthenest,oneoftheeggswillrolloutandsettleonthegrassnearby.Wheneverthishappens,thegoosewillwaddleovertotheegganduseitsbeakandnecktopullitbackintothenest.
Tinbergendiscoveredthatthegoosewillpullanynearbyroundobject,suchasabilliardballoralightbulb,backintothenest.Thebiggertheobject,thegreatertheirresponse.Onegooseevenmadeatremendousefforttorollavolleyballbackandsitontop.Likethebabygullsautomaticallypeckingatreddots,thegreylaggoosewasfollowinganinstinctiverule:WhenIseearoundobjectnearby,Imustrollitbackintothenest.Thebiggertheroundobject,theharderIshouldtrytogetit.
It’slikethebrainofeachanimalispreloadedwithcertainrulesforbehavior,andwhenitcomesacrossanexaggeratedversionofthatrule,itlightsuplikeaChristmastree.Scientistsrefertotheseexaggeratedcuesassupernormalstimuli.Asupernormalstimulusisaheightenedversionofreality—likeabeakwiththreereddotsoraneggthesizeofavolleyball—anditelicitsastrongerresponsethanusual.
Humansarealsopronetofallforexaggeratedversionsofreality.Junkfood,forexample,drivesourrewardsystemsintoafrenzy.Afterspendinghundredsofthousandsofyearshuntingandforagingforfoodinthewild,thehumanbrainhasevolvedtoplaceahighvalueonsalt,sugar,andfat.Suchfoodsareoftencalorie-denseandtheywerequiterarewhenourancientancestorswereroamingthesavannah.Whenyoudon’tknowwhereyournextmealiscomingfrom,eatingasmuchaspossibleisanexcellentstrategyforsurvival.
Today,however,weliveinacalorie-richenvironment.Foodisabundant,butyourbraincontinuestocraveitlikeitisscarce.Placingahighvalueonsalt,sugar,andfatisnolongeradvantageoustoourhealth,butthecravingpersistsbecausethebrain’srewardcentershavenotchangedforapproximatelyfiftythousandyears.ThemodernfoodindustryreliesonstretchingourPaleolithicinstinctsbeyondtheirevolutionarypurpose.
Aprimarygoaloffoodscienceistocreateproductsthataremoreattractivetoconsumers.Nearlyeveryfoodinabag,box,orjarhasbeenenhancedinsomeway,ifonlywithadditionalflavoring.Companiesspendmillionsofdollarstodiscoverthemostsatisfyinglevelofcrunchinapotatochiportheperfectamountoffizzinasoda.Entiredepartmentsarededicatedtooptimizinghowaproductfeelsinyourmouth—aqualityknownasorosensation.Frenchfries,forexample,areapotentcombination—goldenbrownandcrunchyontheoutside,lightandsmoothontheinside.
Otherprocessedfoodsenhancedynamiccontrast,whichreferstoitemswithacombinationofsensations,likecrunchyandcreamy.Imaginethegooeynessofmeltedcheeseontopofacrispypizzacrust,orthecrunchofanOreocookiecombinedwithitssmoothcenter.Withnatural,unprocessedfoods,youtendtoexperiencethesamesensationsoverandover—how’sthatseventeenthbiteofkaletaste?Afterafewminutes,yourbrainlosesinterestandyoubegintofeelfull.Butfoodsthatarehighindynamiccontrastkeeptheexperiencenovelandinteresting,encouragingyoutoeatmore.
Ultimately,suchstrategiesenablefoodscientiststofindthe“blisspoint”foreachproduct—theprecisecombinationofsalt,sugar,andfatthatexcitesyourbrainandkeepsyoucomingbackformore.Theresult,ofcourse,isthatyouovereatbecausehyperpalatablefoodsaremoreattractivetothehumanbrain.AsStephanGuyenet,aneuroscientistwhospecializesineatingbehaviorandobesity,says,“We’vegottentoogoodatpushingourownbuttons.”
Themodernfoodindustry,andtheovereatinghabitsithasspawned,isjustoneexampleofthe2ndLawofBehaviorChange:Makeitattractive.Themoreattractiveanopportunityis,themorelikelyitistobecomehabit-forming.
Lookaround.Societyisfilledwithhighlyengineeredversionsofrealitythataremoreattractivethantheworldourancestorsevolvedin.Storesfeaturemannequinswithexaggeratedhipsandbreaststosellclothes.Socialmediadeliversmore“likes”andpraiseinafewminutesthanwecouldevergetintheofficeorathome.Onlinepornsplicestogetherstimulatingscenesataratethatwouldbeimpossibletoreplicateinreallife.Advertisementsarecreatedwithacombinationofideallighting,professionalmakeup,andPhotoshoppededits—eventhemodeldoesn’tlooklikethepersoninthefinalimage.Thesearethesupernormalstimuliofourmodernworld.Theyexaggeratefeaturesthatarenaturallyattractivetous,andourinstinctsgowildasaresult,drivingusintoexcessiveshoppinghabits,socialmediahabits,pornhabits,eatinghabits,andmanyothers.
Ifhistoryservesasaguide,theopportunitiesofthefuturewillbemoreattractivethanthoseoftoday.Thetrendisforrewardstobecomemoreconcentratedandstimulitobecomemoreenticing.Junkfoodisamoreconcentratedformofcaloriesthannaturalfoods.Hardliquorisamoreconcentratedformofalcoholthanbeer.Videogamesareamore
concentratedformofplaythanboardgames.Comparedtonature,thesepleasure-packedexperiencesarehardtoresist.Wehavethebrainsofourancestorsbuttemptationstheyneverhadtoface.
Ifyouwanttoincreasetheoddsthatabehaviorwilloccur,thenyouneedtomakeitattractive.Throughoutourdiscussionofthe2ndLaw,ourgoalistolearnhowtomakeourhabitsirresistible.Whileitisnotpossibletotransformeveryhabitintoasupernormalstimulus,wecanmakeanyhabitmoreenticing.Todothis,wemuststartbyunderstandingwhatacravingisandhowitworks.
Webeginbyexaminingabiologicalsignaturethatallhabitsshare—thedopaminespike.
THEDOPAMINE-DRIVENFEEDBACKLOOP
Scientistscantracktheprecisemomentacravingoccursbymeasuringaneurotransmittercalleddopamine.*Theimportanceofdopaminebecameapparentin1954whentheneuroscientistsJamesOldsandPeterMilnerrananexperimentthatrevealedtheneurologicalprocessesbehindcravinganddesire.Byimplantingelectrodesinthebrainsofrats,theresearchersblockedthereleaseofdopamine.Tothesurpriseofthescientists,theratslostallwilltolive.Theywouldn’teat.Theywouldn’thavesex.Theydidn’tcraveanything.Withinafewdays,theanimalsdiedofthirst.
Infollow-upstudies,otherscientistsalsoinhibitedthedopamine-releasingpartsofthebrain,butthistime,theysquirtedlittledropletsofsugarintothemouthsofthedopamine-depletedrats.Theirlittleratfaceslitupwithpleasurablegrinsfromthetastysubstance.Eventhoughdopaminewasblocked,theylikedthesugarjustasmuchasbefore;theyjustdidn’twantitanymore.Theabilitytoexperiencepleasureremained,butwithoutdopamine,desiredied.Andwithoutdesire,actionstopped.
Whenotherresearchersreversedthisprocessandfloodedtherewardsystemofthebrainwithdopamine,animalsperformedhabitsatbreakneckspeed.Inonestudy,micereceivedapowerfulhitofdopamineeachtimetheypokedtheirnoseinabox.Withinminutes,themicedevelopedacravingsostrongtheybeganpokingtheirnoseintotheboxeighthundredtimesperhour.(Humansarenotso
different:theaverageslotmachineplayerwillspinthewheelsixhundredtimesperhour.)
Habitsareadopamine-drivenfeedbackloop.Everybehaviorthatishighlyhabit-forming—takingdrugs,eatingjunkfood,playingvideogames,browsingsocialmedia—isassociatedwithhigherlevelsofdopamine.Thesamecanbesaidforourmostbasichabitualbehaviorslikeeatingfood,drinkingwater,havingsex,andinteractingsocially.
Foryears,scientistsassumeddopaminewasallaboutpleasure,butnowweknowitplaysacentralroleinmanyneurologicalprocesses,includingmotivation,learningandmemory,punishmentandaversion,andvoluntarymovement.
Whenitcomestohabits,thekeytakeawayisthis:dopamineisreleasednotonlywhenyouexperiencepleasure,butalsowhenyouanticipateit.Gamblingaddictshaveadopaminespikerightbeforetheyplaceabet,notaftertheywin.Cocaineaddictsgetasurgeofdopaminewhentheyseethepowder,notaftertheytakeit.Wheneveryoupredictthatanopportunitywillberewarding,yourlevelsofdopaminespikeinanticipation.Andwheneverdopaminerises,sodoesyourmotivationtoact.
Itistheanticipationofareward—notthefulfillmentofit—thatgetsustotakeaction.
Interestingly,therewardsystemthatisactivatedinthebrainwhenyoureceivearewardisthesamesystemthatisactivatedwhenyouanticipateareward.Thisisonereasontheanticipationofanexperiencecanoftenfeelbetterthantheattainmentofit.Asachild,thinkingaboutChristmasmorningcanbebetterthanopeningthegifts.Asanadult,daydreamingaboutanupcomingvacationcanbemoreenjoyablethanactuallybeingonvacation.Scientistsrefertothisasthedifferencebetween“wanting”and“liking.”
THEDOPAMINESPIKE
FIGURE9:Beforeahabitislearned(A),dopamineisreleasedwhentherewardisexperiencedforthefirsttime.Thenexttimearound(B),dopaminerisesbeforetakingaction,immediatelyafteracueisrecognized.Thisspikeleadstoafeelingofdesireandacravingtotakeactionwheneverthecueisspotted.Onceahabitislearned,dopaminewillnotrisewhenarewardisexperiencedbecauseyoualreadyexpectthereward.However,ifyouseeacueandexpectareward,butdonotgetone,thendopaminewilldropindisappointment(C).Thesensitivityofthedopamineresponsecanclearlybeseenwhenarewardisprovidedlate(D).First,thecueisidentifiedanddopaminerisesasacravingbuilds.Next,aresponseistakenbuttherewarddoesnotcomeasquicklyasexpectedanddopaminebeginstodrop.Finally,whentherewardcomesalittlelaterthanyouhadhoped,dopaminespikesagain.Itisasifthebrainissaying,“See!IknewIwasright.Don’tforgettorepeatthisactionnexttime.”
Yourbrainhasfarmoreneuralcircuitryallocatedforwantingrewardsthanforlikingthem.Thewantingcentersinthebrainarelarge:thebrainstem,thenucleusaccumbens,theventraltegmentalarea,thedorsalstriatum,theamygdala,andportionsoftheprefrontalcortex.Bycomparison,thelikingcentersofthebrainaremuchsmaller.Theyareoftenreferredtoas“hedonichotspots”andaredistributedliketinyislandsthroughoutthebrain.Forinstance,researchershavefoundthat100percentofthenucleusaccumbensisactivatedduringwanting.Meanwhile,only10percentofthestructureisactivatedduringliking.
Thefactthatthebrainallocatessomuchpreciousspacetotheregionsresponsibleforcravinganddesireprovidesfurtherevidenceofthecrucialroletheseprocessesplay.Desireistheenginethatdrivesbehavior.Everyactionistakenbecauseoftheanticipationthatprecedesit.Itisthecravingthatleadstotheresponse.
Theseinsightsrevealtheimportanceofthe2ndLawofBehaviorChange.Weneedtomakeourhabitsattractivebecauseitistheexpectationofarewardingexperiencethatmotivatesustoactinthefirstplace.Thisiswhereastrategyknownastemptationbundlingcomesintoplay.
HOWTOUSETEMPTATIONBUNDLINGTOMAKEYOURHABITSMOREATTRACTIVE
RonanByrne,anelectricalengineeringstudentinDublin,Ireland,enjoyedwatchingNetflix,buthealsoknewthatheshouldexercisemoreoftenthanhedid.Puttinghisengineeringskillstouse,Byrnehackedhisstationarybikeandconnectedittohislaptopandtelevision.ThenhewroteacomputerprogramthatwouldallowNetflixtorunonlyifhewascyclingatacertainspeed.Ifhesloweddownfortoolong,whatevershowhewaswatchingwouldpauseuntilhestartedpedalingagain.Hewas,inthewordsofonefan,“eliminatingobesityoneNetflixbingeatatime.”
Hewasalsoemployingtemptationbundlingtomakehisexercisehabitmoreattractive.Temptationbundlingworksbylinkinganactionyouwanttodowithanactionyouneedtodo.InByrne’scase,hebundledwatchingNetflix(thethinghewantedtodo)withridinghisstationarybike(thethingheneededtodo).
Businessesaremastersattemptationbundling.Forinstance,whentheAmericanBroadcastingCompany,morecommonlyknownasABC,launcheditsThursday-nighttelevisionlineupforthe2014–2015season,theypromotedtemptationbundlingonamassivescale.
EveryThursday,thecompanywouldairthreeshowscreatedbyscreenwriterShondaRhimes—Grey’sAnatomy,Scandal,andHowtoGetAwaywithMurder.Theybrandeditas“TGITonABC”(TGITstandsforThankGodIt’sThursday).Inadditiontopromotingtheshows,ABCencouragedviewerstomakepopcorn,drinkredwine,andenjoytheevening.
AndrewKubitz,headofschedulingforABC,describedtheideabehindthecampaign:“WeseeThursdaynightasaviewershipopportunity,witheithercouplesorwomenbythemselveswhowanttositdownandescapeandhavefunanddrinktheirredwineandhavesomepopcorn.”ThebrillianceofthisstrategyisthatABCwasassociatingthethingtheyneededviewerstodo(watchtheirshows)withactivitiestheirviewersalreadywantedtodo(relax,drinkwine,andeatpopcorn).
Overtime,peoplebegantoconnectwatchingABCwithfeelingrelaxedandentertained.Ifyoudrinkredwineandeatpopcornat8p.m.everyThursday,theneventually“8p.m.onThursday”meansrelaxationandentertainment.Therewardgetsassociatedwiththecue,andthehabitofturningonthetelevisionbecomesmoreattractive.
You’remorelikelytofindabehaviorattractiveifyougettodooneofyourfavoritethingsatthesametime.Perhapsyouwanttohearaboutthelatestcelebritygossip,butyouneedtogetinshape.Usingtemptationbundling,youcouldonlyreadthetabloidsandwatchrealityshowsatthegym.Maybeyouwanttogetapedicure,butyouneedtocleanoutyouremailinbox.Solution:onlygetapedicurewhileprocessingoverdueworkemails.
TemptationbundlingisonewaytoapplyapsychologytheoryknownasPremack’sPrinciple.NamedaftertheworkofprofessorDavidPremack,theprinciplestatesthat“moreprobablebehaviorswillreinforcelessprobablebehaviors.”Inotherwords,evenifyoudon’treallywanttoprocessoverdueworkemails,you’llbecomeconditionedtodoitifitmeansyougettodosomethingyoureallywanttodoalongtheway.
YoucanevencombinetemptationbundlingwiththehabitstackingstrategywediscussedinChapter5tocreateasetofrulestoguideyourbehavior.
Thehabitstacking+temptationbundlingformulais:
1. After[CURRENTHABIT],Iwill[HABITINEED].
2. After[HABITINEED],Iwill[HABITIWANT].
Ifyouwanttoreadthenews,butyouneedtoexpressmoregratitude:
1. AfterIgetmymorningcoffee,IwillsayonethingI’mgratefulforthathappenedyesterday(need).
2. AfterIsayonethingI’mgratefulfor,Iwillreadthenews(want).
Ifyouwanttowatchsports,butyouneedtomakesalescalls:
1. AfterIgetbackfrommylunchbreak,Iwillcallthreepotentialclients(need).
2. AfterIcallthreepotentialclients,IwillcheckESPN(want).
IfyouwanttocheckFacebook,butyouneedtoexercisemore:
1. AfterIpulloutmyphone,Iwilldotenburpees(need).
2. AfterIdotenburpees,IwillcheckFacebook(want).
Thehopeisthateventuallyyou’lllookforwardtocallingthreeclientsordoingtenburpeesbecauseitmeansyougettoreadthelatestsportsnewsorcheckFacebook.Doingthethingyouneedtodomeansyougettodothethingyouwanttodo.
Webeganthischapterbydiscussingsupernormalstimuli,whichareheightenedversionsofrealitythatincreaseourdesiretotakeaction.Temptationbundlingisonewaytocreateaheightenedversionofanyhabitbyconnectingitwithsomethingyoualreadywant.Engineeringatrulyirresistiblehabitisahardtask,butthissimplestrategycanbe
employedtomakenearlyanyhabitmoreattractivethanitwouldbeotherwise.
ChapterSummaryThe2ndLawofBehaviorChangeismakeitattractive.
Themoreattractiveanopportunityis,themorelikelyitistobecomehabit-forming.
Habitsareadopamine-drivenfeedbackloop.Whendopaminerises,sodoesourmotivationtoact.
Itistheanticipationofareward—notthefulfillmentofit—thatgetsustotakeaction.Thegreatertheanticipation,thegreaterthedopaminespike.
Temptationbundlingisonewaytomakeyourhabitsmoreattractive.Thestrategyistopairanactionyouwanttodowithanactionyouneedtodo.
I
9
TheRoleofFamilyandFriendsinShapingYourHabits
N1965,aHungarianmannamedLaszloPolgarwroteaseriesofstrangeletterstoawomannamedKlara.
Laszlowasafirmbelieverinhardwork.Infact,itwasallhebelievedin:hecompletelyrejectedtheideaofinnatetalent.Heclaimedthatwithdeliberatepracticeandthedevelopmentofgoodhabits,achildcouldbecomeageniusinanyfield.Hismantrawas“Ageniusisnotborn,butiseducatedandtrained.”
Laszlobelievedinthisideasostronglythathewantedtotestitwithhisownchildren—andhewaswritingtoKlarabecausehe“neededawifewillingtojumponboard.”Klarawasateacherand,althoughshemaynothavebeenasadamantasLaszlo,shealsobelievedthatwithproperinstruction,anyonecouldadvancetheirskills.
Laszlodecidedchesswouldbeasuitablefieldfortheexperiment,andhelaidoutaplantoraisehischildrentobecomechessprodigies.Thekidswouldbehome-schooled,ararityinHungaryatthetime.Thehousewouldbefilledwithchessbooksandpicturesoffamouschessplayers.Thechildrenwouldplayagainsteachotherconstantlyandcompeteinthebesttournamentstheycouldfind.Thefamilywouldkeepameticulousfilesystemofthetournamenthistoryofeverycompetitorthechildrenfaced.Theirliveswouldbededicatedtochess.
LaszlosuccessfullycourtedKlara,andwithinafewyears,thePolgarswereparentstothreeyounggirls:Susan,Sofia,andJudit.
Susan,theoldest,beganplayingchesswhenshewasfouryearsold.Withinsixmonths,shewasdefeatingadults.
Sofia,themiddlechild,didevenbetter.Byfourteen,shewasaworldchampion,andafewyearslater,shebecameagrandmaster.
Judit,theyoungest,wasthebestofall.Byagefive,shecouldbeatherfather.Attwelve,shewastheyoungestplayereverlistedamongthetoponehundredchessplayersintheworld.Atfifteenyearsandfourmonthsold,shebecametheyoungestgrandmasterofalltime—youngerthanBobbyFischer,thepreviousrecordholder.Fortwenty-sevenyears,shewasthenumber-one-rankedfemalechessplayerintheworld.
ThechildhoodofthePolgarsisterswasatypical,tosaytheleast.Andyet,ifyouaskthemaboutit,theyclaimtheirlifestylewasattractive,evenenjoyable.Ininterviews,thesisterstalkabouttheirchildhoodasentertainingratherthangrueling.Theylovedplayingchess.Theycouldn’tgetenoughofit.Once,LaszloreportedlyfoundSofiaplayingchessinthebathroominthemiddleofthenight.Encouraginghertogobacktosleep,hesaid,“Sofia,leavethepiecesalone!”Towhichshereplied,“Daddy,theywon’tleavemealone!”
ThePolgarsistersgrewupinaculturethatprioritizedchessaboveallelse—praisedthemforit,rewardedthemforit.Intheirworld,anobsessionwithchesswasnormal.Andasweareabouttosee,whateverhabitsarenormalinyourcultureareamongthemostattractivebehaviorsyou’llfind.
THESEDUCTIVEPULLOFSOCIALNORMS
Humansareherdanimals.Wewanttofitin,tobondwithothers,andtoearntherespectandapprovalofourpeers.Suchinclinationsareessentialtooursurvival.Formostofourevolutionaryhistory,ourancestorslivedintribes.Becomingseparatedfromthetribe—orworse,beingcastout—wasadeathsentence.“Thelonewolfdies,butthepacksurvives.”*
Meanwhile,thosewhocollaboratedandbondedwithothersenjoyedincreasedsafety,matingopportunities,andaccesstoresources.AsCharlesDarwinnoted,“Inthelonghistoryofhumankind,thosewholearnedtocollaborateandimprovisemosteffectivelyhaveprevailed.”Asaresult,oneofthedeepesthumandesiresistobelong.Andthisancientpreferenceexertsapowerfulinfluenceonourmodernbehavior.
Wedon’tchooseourearliesthabits,weimitatethem.Wefollowthescripthandeddownbyourfriendsandfamily,ourchurchorschool,ourlocalcommunityandsocietyatlarge.Eachoftheseculturesandgroupscomeswithitsownsetofexpectationsandstandards—whenandwhethertogetmarried,howmanychildrentohave,whichholidaystocelebrate,howmuchmoneytospendonyourchild’sbirthdayparty.Inmanyways,thesesocialnormsaretheinvisiblerulesthatguideyourbehavioreachday.You’realwayskeepingtheminmind,eveniftheyareatthenottopofyourmind.Often,youfollowthehabitsofyourculturewithoutthinking,withoutquestioning,andsometimeswithoutremembering.AstheFrenchphilosopherMicheldeMontaignewrote,“Thecustomsandpracticesoflifeinsocietysweepusalong.”
Mostofthetime,goingalongwiththegroupdoesnotfeellikeaburden.Everyonewantstobelong.Ifyougrowupinafamilythatrewardsyouforyourchessskills,playingchesswillseemlikeaveryattractivethingtodo.Ifyouworkinajobwhereeveryonewearsexpensivesuits,thenyou’llbeinclinedtosplurgeononeaswell.Ifallofyourfriendsaresharinganinsidejokeorusinganewphrase,you’llwanttodoit,too,sotheyknowthatyou“getit.”Behaviorsareattractivewhentheyhelpusfitin.
Weimitatethehabitsofthreegroupsinparticular:
1. Theclose.
2. Themany.
3. Thepowerful.
Eachgroupoffersanopportunitytoleveragethe2ndLawofBehaviorChangeandmakeourhabitsmoreattractive.
1.ImitatingtheClose
Proximityhasapowerfuleffectonourbehavior.Thisistrueofthephysicalenvironment,aswediscussedinChapter6,butitisalsotrueofthesocialenvironment.
Wepickuphabitsfromthepeoplearoundus.Wecopythewayourparentshandlearguments,thewayourpeersflirtwithoneanother,
thewayourcoworkersgetresults.Whenyourfriendssmokepot,yougiveitatry,too.Whenyourwifehasahabitofdouble-checkingthatthedoorislockedbeforegoingtobed,youpickitupaswell.
IfindthatIoftenimitatethebehaviorofthosearoundmewithoutrealizingit.Inconversation,I’llautomaticallyassumethebodypostureoftheotherperson.Incollege,Ibegantotalklikemyroommates.Whentravelingtoothercountries,Iunconsciouslyimitatethelocalaccentdespiteremindingmyselftostop.
Asageneralrule,thecloserwearetosomeone,themorelikelywearetoimitatesomeoftheirhabits.Onegroundbreakingstudytrackedtwelvethousandpeopleforthirty-twoyearsandfoundthat“aperson’schancesofbecomingobeseincreasedby57percentifheorshehadafriendwhobecameobese.”Itworkstheotherway,too.Anotherstudyfoundthatifonepersoninarelationshiplostweight,theotherpartnerwouldalsoslimdownaboutonethirdofthetime.Ourfriendsandfamilyprovideasortofinvisiblepeerpressurethatpullsusintheirdirection.
Ofcourse,peerpressureisbadonlyifyou’resurroundedbybadinfluences.WhenastronautMikeMassiminowasagraduatestudentatMIT,hetookasmallroboticsclass.Ofthetenpeopleintheclass,fourbecameastronauts.Ifyourgoalwastomakeitintospace,thenthatroomwasaboutthebestcultureyoucouldaskfor.Similarly,onestudyfoundthatthehigheryourbestfriend’sIQatageelevenortwelve,thehigheryourIQwouldbeatagefifteen,evenaftercontrollingfornaturallevelsofintelligence.Wesoakupthequalitiesandpracticesofthosearoundus.
Oneofthemosteffectivethingsyoucandotobuildbetterhabitsistojoinaculturewhereyourdesiredbehavioristhenormalbehavior.Newhabitsseemachievablewhenyouseeothersdoingthemeveryday.Ifyouaresurroundedbyfitpeople,you’remorelikelytoconsiderworkingouttobeacommonhabit.Ifyou’resurroundedbyjazzlovers,you’remorelikelytobelieveit’sreasonabletoplayjazzeveryday.Yourculturesetsyourexpectationforwhatis“normal.”Surroundyourselfwithpeoplewhohavethehabitsyouwanttohaveyourself.You’llrisetogether.
Tomakeyourhabitsevenmoreattractive,youcantakethisstrategyonestepfurther.
Joinaculturewhere(1)yourdesiredbehavioristhenormalbehaviorand(2)youalreadyhavesomethingincommonwiththegroup.SteveKamb,anentrepreneurinNewYorkCity,runsacompanycalledNerdFitness,which“helpsnerds,misfits,andmutantsloseweight,getstrong,andgethealthy.”Hisclientsincludevideogamelovers,moviefanatics,andaverageJoeswhowanttogetinshape.Manypeoplefeeloutofplacethefirsttimetheygotothegymortrytochangetheirdiet,butifyouarealreadysimilartotheothermembersofthegroupinsomeway—say,yourmutualloveofStarWars—changebecomesmoreappealingbecauseitfeelslikesomethingpeoplelikeyoualreadydo.
Nothingsustainsmotivationbetterthanbelongingtothetribe.Ittransformsapersonalquestintoasharedone.Previously,youwereonyourown.Youridentitywassingular.Youareareader.Youareamusician.Youareanathlete.Whenyoujoinabookcluborabandoracyclinggroup,youridentitybecomeslinkedtothosearoundyou.Growthandchangeisnolongeranindividualpursuit.Wearereaders.Wearemusicians.Wearecyclists.Thesharedidentitybeginstoreinforceyourpersonalidentity.Thisiswhyremainingpartofagroupafterachievingagoaliscrucialtomaintainingyourhabits.It’sfriendshipandcommunitythatembedanewidentityandhelpbehaviorslastoverthelongrun.
2.ImitatingtheMany
Inthe1950s,psychologistSolomonAschconductedaseriesofexperimentsthatarenowtaughttolegionsofundergradseachyear.Tobegineachexperiment,thesubjectenteredtheroomwithagroupofstrangers.Unbeknownsttothem,theotherparticipantswereactorsplantedbytheresearcherandinstructedtodeliverscriptedanswerstocertainquestions.
Thegroupwouldbeshownonecardwithalineonitandthenasecondcardwithaseriesoflines.Eachpersonwasaskedtoselectthelineonthesecondcardthatwassimilarinlengthtothelineonthefirstcard.Itwasaverysimpletask.Hereisanexampleoftwocardsusedintheexperiment:
CONFORMINGTOSOCIALNORMS
FIGURE10:ThisisarepresentationoftwocardsusedbySolomonAschinhisfamoussocialconformityexperiments.Thelengthofthelineonthefirstcard(left)isobviouslythesameaslineC,butwhenagroupofactorsclaimeditwasadifferentlengththeresearchsubjectswouldoftenchangetheirmindsandgowiththecrowdratherthanbelievetheirowneyes.
Theexperimentalwaysbeganthesame.First,therewouldbesomeeasytrialswhereeveryoneagreedonthecorrectline.Afterafewrounds,theparticipantswereshownatestthatwasjustasobviousasthepreviousones,excepttheactorsintheroomwouldselectanintentionallyincorrectanswer.Forexample,theywouldrespond“A”tothecomparisonshowninFigure10.Everyonewouldagreethatthelineswerethesameeventhoughtheywereclearlydifferent.
Thesubject,whowasunawareoftheruse,wouldimmediatelybecomebewildered.Theireyeswouldopenwide.Theywouldlaughnervouslytothemselves.Theywoulddouble-checkthereactionsofotherparticipants.Theiragitationwouldgrowasonepersonafteranotherdeliveredthesameincorrectresponse.Soon,thesubjectbegantodoubttheirowneyes.Eventually,theydeliveredtheanswertheyknewintheirhearttobeincorrect.
Aschranthisexperimentmanytimesandinmanydifferentways.Whathediscoveredwasthatasthenumberofactorsincreased,sodidtheconformityofthesubject.Ifitwasjustthesubjectandoneactor,thentherewasnoeffectontheperson’schoice.Theyjustassumedtheywereintheroomwithadummy.Whentwoactorswereintheroomwiththesubject,therewasstilllittleimpact.Butasthenumberofpeopleincreasedtothreeactorsandfourandallthewaytoeight,thesubjectbecamemorelikelytosecond-guessthemselves.Bytheendoftheexperiment,nearly75percentofthesubjectshadagreedwiththegroupanswereventhoughitwasobviouslyincorrect.
Wheneverweareunsurehowtoact,welooktothegrouptoguideourbehavior.Weareconstantlyscanningourenvironmentandwondering,“Whatiseveryoneelsedoing?”WecheckreviewsonAmazonorYelporTripAdvisorbecausewewanttoimitatethe“best”buying,eating,andtravelhabits.It’susuallyasmartstrategy.Thereisevidenceinnumbers.
Buttherecanbeadownside.
Thenormalbehaviorofthetribeoftenoverpowersthedesiredbehavioroftheindividual.Forexample,onestudyfoundthatwhenachimpanzeelearnsaneffectivewaytocracknutsopenasamemberofonegroupandthenswitchestoanewgroupthatusesalesseffectivestrategy,itwillavoidusingthesuperiornutcrackingmethodjusttoblendinwiththerestofthechimps.
Humansaresimilar.Thereistremendousinternalpressuretocomplywiththenormsofthegroup.Therewardofbeingacceptedisoftengreaterthantherewardofwinninganargument,lookingsmart,orfindingtruth.Mostdays,we’dratherbewrongwiththecrowdthanberightbyourselves.
Thehumanmindknowshowtogetalongwithothers.Itwantstogetalongwithothers.Thisisournaturalmode.Youcanoverrideit—youcanchoosetoignorethegrouportostopcaringwhatotherpeoplethink—butittakeswork.Runningagainstthegrainofyourculturerequiresextraeffort.
Whenchangingyourhabitsmeanschallengingthetribe,changeisunattractive.Whenchangingyourhabitsmeansfittinginwiththetribe,changeisveryattractive.
3.ImitatingthePowerful
Humanseverywherepursuepower,prestige,andstatus.Wewantpinsandmedallionsonourjackets.WewantPresidentorPartnerinourtitles.Wewanttobeacknowledged,recognized,andpraised.Thistendencycanseemvain,butoverall,it’sasmartmove.Historically,apersonwithgreaterpowerandstatushasaccesstomoreresources,worrieslessaboutsurvival,andprovestobeamoreattractivemate.
Wearedrawntobehaviorsthatearnusrespect,approval,admiration,andstatus.Wewanttobetheoneinthegymwhocandomuscle-upsorthemusicianwhocanplaythehardestchordprogressionsortheparentwiththemostaccomplishedchildrenbecausethesethingsseparateusfromthecrowd.Oncewefitin,westartlookingforwaystostandout.
Thisisonereasonwecaresomuchaboutthehabitsofhighlyeffectivepeople.Wetrytocopythebehaviorofsuccessfulpeoplebecausewedesiresuccessourselves.Manyofourdailyhabitsareimitationsofpeopleweadmire.Youreplicatethemarketingstrategiesofthemostsuccessfulfirmsinyourindustry.Youmakearecipefromyourfavoritebaker.Youborrowthestorytellingstrategiesofyourfavoritewriter.Youmimicthecommunicationstyleofyourboss.Weimitatepeopleweenvy.
High-statuspeopleenjoytheapproval,respect,andpraiseofothers.Andthatmeansifabehaviorcangetusapproval,respect,andpraise,wefinditattractive.
Wearealsomotivatedtoavoidbehaviorsthatwouldlowerourstatus.Wetrimourhedgesandmowourlawnbecausewedon’twanttobethesloboftheneighborhood.Whenourmothercomestovisit,wecleanupthehousebecausewedon’twanttobejudged.Wearecontinuallywondering“Whatwillothersthinkofme?”andalteringourbehaviorbasedontheanswer.
ThePolgarsisters—thechessprodigiesmentionedatthebeginningofthischapter—areevidenceofthepowerfulandlastingimpactsocialinfluencescanhaveonourbehavior.Thesisterspracticedchessformanyhourseachdayandcontinuedthisremarkableeffortfordecades.Butthesehabitsandbehaviorsmaintainedtheirattractiveness,inpart,becausetheywerevaluedbytheirculture.Fromthepraiseoftheir
parentstotheachievementofdifferentstatusmarkerslikebecomingagrandmaster,theyhadmanyreasonstocontinuetheireffort.
ChapterSummaryThecultureweliveindetermineswhichbehaviorsareattractivetous.
Wetendtoadopthabitsthatarepraisedandapprovedofbyourculturebecausewehaveastrongdesiretofitinandbelongtothetribe.
Wetendtoimitatethehabitsofthreesocialgroups:theclose(familyandfriends),themany(thetribe),andthepowerful(thosewithstatusandprestige).
Oneofthemosteffectivethingsyoucandotobuildbetterhabitsistojoinaculturewhere(1)yourdesiredbehavioristhenormalbehaviorand(2)youalreadyhavesomethingincommonwiththegroup.
Thenormalbehaviorofthetribeoftenoverpowersthedesiredbehavioroftheindividual.Mostdays,we’dratherbewrongwiththecrowdthanberightbyourselves.
Ifabehaviorcangetusapproval,respect,andpraise,wefinditattractive.
I
10
HowtoFindandFixtheCausesofYourBadHabits
NLATE2012,IwassittinginanoldapartmentjustafewblocksfromIstanbul’smostfamousstreet,IstiklalCaddesi.Iwasinthemiddleof
afour-daytriptoTurkeyandmyguide,Mike,wasrelaxinginaworn-outarmchairafewfeetaway.
Mikewasn’treallyaguide.HewasjustaguyfromMainewhohadbeenlivinginTurkeyforfiveyears,butheofferedtoshowmearoundwhileIwasvisitingthecountryandItookhimuponit.Onthisparticularnight,IhadbeeninvitedtodinnerwithhimandahandfulofhisTurkishfriends.
Thereweresevenofus,andIwastheonlyonewhohadn’t,atsomepoint,smokedatleastonepackofcigarettesperday.IaskedoneoftheTurkshowhegotstarted.“Friends,”hesaid.“Italwaysstartswithyourfriends.Onefriendsmokes,thenyoutryit.”
Whatwastrulyfascinatingwasthathalfofthepeopleintheroomhadmanagedtoquitsmoking.Mikehadbeensmoke-freeforafewyearsatthatpoint,andhesworeupanddownthathebrokethehabitbecauseofabookcalledAllenCarr’sEasyWaytoStopSmoking.
“Itfreesyoufromthementalburdenofsmoking,”hesaid.“Ittellsyou:‘Stoplyingtoyourself.Youknowyoudon’tactuallywanttosmoke.Youknowyoudon’treallyenjoythis.’Ithelpsyoufeellikeyou’renotthevictimanymore.Youstarttorealizethatyoudon’tneedtosmoke.”
Ihadnevertriedacigarette,butItookalookatthebookafterwardoutofcuriosity.Theauthoremploysaninterestingstrategytohelp
smokerseliminatetheircravings.Hesystematicallyreframeseachcueassociatedwithsmokingandgivesitanewmeaning.
Hesaysthingslike:
Youthinkyouarequittingsomething,butyou’renotquittinganythingbecausecigarettesdonothingforyou.
Youthinksmokingissomethingyouneedtodotobesocial,butit’snot.Youcanbesocialwithoutsmokingatall.
Youthinksmokingisaboutrelievingstress,butit’snot.Smokingdoesnotrelieveyournerves,itdestroysthem.
Overandover,herepeatsthesephrasesandotherslikethem.“Getitclearlyintoyourmind,”hesays.“Youarelosingnothingandyouaremakingmarvelouspositivegainsnotonlyinhealth,energyandmoneybutalsoinconfidence,self-respect,freedomand,mostimportantofall,inthelengthandqualityofyourfuturelife.”
Bythetimeyougettotheendofthebook,smokingseemslikethemostridiculousthingintheworldtodo.Andifyounolongerexpectsmokingtobringyouanybenefits,youhavenoreasontosmoke.Itisaninversionofthe2ndLawofBehaviorChange:makeitunattractive.
Now,Iknowthisideamightsoundoverlysimplistic.Justchangeyourmindandyoucanquitsmoking.Butstickwithmeforaminute.
WHERECRAVINGSCOMEFROM
Everybehaviorhasasurfacelevelcravingandadeeper,underlyingmotive.Ioftenhaveacravingthatgoessomethinglikethis:“Iwanttoeattacos.”IfyouweretoaskmewhyIwanttoeattacos,Iwouldn’tsay,“BecauseIneedfoodtosurvive.”Butthetruthis,somewheredeepdown,IammotivatedtoeattacosbecauseIhavetoeattosurvive.Theunderlyingmotiveistoobtainfoodandwaterevenifmyspecificcravingisforataco.
Someofourunderlyingmotivesinclude:*
Conserveenergy
Obtainfoodandwater
Findloveandreproduce
Connectandbondwithothers
Winsocialacceptanceandapproval
Reduceuncertainty
Achievestatusandprestige
Acravingisjustaspecificmanifestationofadeeperunderlyingmotive.YourbraindidnotevolvewithadesiretosmokecigarettesortocheckInstagramortoplayvideogames.Atadeeplevel,yousimplywanttoreduceuncertaintyandrelieveanxiety,towinsocialacceptanceandapproval,ortoachievestatus.
Lookatnearlyanyproductthatishabit-formingandyou’llseethatitdoesnotcreateanewmotivation,butratherlatchesontotheunderlyingmotivesofhumannature.
Findloveandreproduce=usingTinder
Connectandbondwithothers=browsingFacebook
Winsocialacceptanceandapproval=postingonInstagram
Reduceuncertainty=searchingonGoogle
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Yourhabitsaremodern-daysolutionstoancientdesires.Newversionsofoldvices.Theunderlyingmotivesbehindhumanbehaviorremainthesame.Thespecifichabitsweperformdifferbasedontheperiodofhistory.
Here’sthepowerfulpart:therearemanydifferentwaystoaddressthesameunderlyingmotive.Onepersonmightlearntoreducestressbysmokingacigarette.Anotherpersonlearnstoeasetheiranxietybygoingforarun.Yourcurrenthabitsarenotnecessarilythebestwaytosolvetheproblemsyouface;theyarejustthemethodsyoulearnedtouse.Onceyouassociateasolutionwiththeproblemyouneedtosolve,youkeepcomingbacktoit.
Habitsareallaboutassociations.Theseassociationsdeterminewhetherwepredictahabittobeworthrepeatingornot.Aswecoveredinourdiscussionofthe1stLaw,yourbrainiscontinuallyabsorbing
informationandnoticingcuesintheenvironment.Everytimeyouperceiveacue,yourbrainrunsasimulationandmakesapredictionaboutwhattodointhenextmoment.
Cue:Younoticethatthestoveishot.
Prediction:IfItouchitI’llgetburned,soIshouldavoidtouchingit.
Cue:Youseethatthetrafficlightturnedgreen.
Prediction:IfIsteponthegas,I’llmakeitsafelythroughtheintersectionandgetclosertomydestination,soIshouldsteponthegas.
Youseeacue,categorizeitbasedonpastexperience,anddeterminetheappropriateresponse.
Thisallhappensinaninstant,butitplaysacrucialroleinyourhabitsbecauseeveryactionisprecededbyaprediction.Lifefeelsreactive,butitisactuallypredictive.Alldaylong,youaremakingyourbestguessofhowtoactgivenwhatyou’vejustseenandwhathasworkedforyouinthepast.Youareendlesslypredictingwhatwillhappeninthenextmoment.
Ourbehaviorisheavilydependentonthesepredictions.Putanotherway,ourbehaviorisheavilydependentonhowweinterprettheeventsthathappentous,notnecessarilytheobjectiverealityoftheeventsthemselves.Twopeoplecanlookatthesamecigarette,andonefeelstheurgetosmokewhiletheotherisrepulsedbythesmell.Thesamecuecansparkagoodhabitorabadhabitdependingonyourprediction.Thecauseofyourhabitsisactuallythepredictionthatprecedesthem.
Thesepredictionsleadtofeelings,whichishowwetypicallydescribeacraving—afeeling,adesire,anurge.Feelingsandemotionstransformthecuesweperceiveandthepredictionswemakeintoasignalthatwecanapply.Theyhelpexplainwhatwearecurrentlysensing.Forinstance,whetherornotyourealizeit,youarenoticinghowwarmorcoldyoufeelrightnow.Ifthetemperaturedropsbyonedegree,youprobablywon’tdoanything.Ifthetemperaturedropstendegrees,however,you’llfeelcoldandputonanotherlayerofclothing.Feelingcoldwasthesignalthatpromptedyoutoact.Youhavebeensensingthecuestheentiretime,butitisonlywhenyoupredictthatyouwouldbebetteroffinadifferentstatethatyoutakeaction.
Acravingisthesensethatsomethingismissing.Itisthedesiretochangeyourinternalstate.Whenthetemperaturefalls,thereisagapbetweenwhatyourbodyiscurrentlysensingandwhatitwantstobesensing.Thisgapbetweenyourcurrentstateandyourdesiredstateprovidesareasontoact.
Desireisthedifferencebetweenwhereyouarenowandwhereyouwanttobeinthefuture.Eventhetiniestactionistingedwiththemotivationtofeeldifferentlythanyoudointhemoment.Whenyoubinge-eatorlightuporbrowsesocialmedia,whatyoureallywantisnotapotatochiporacigaretteorabunchoflikes.Whatyoureallywantistofeeldifferent.
Ourfeelingsandemotionstelluswhethertoholdsteadyinourcurrentstateortomakeachange.Theyhelpusdecidethebestcourseofaction.Neurologistshavediscoveredthatwhenemotionsandfeelingsareimpaired,weactuallylosetheabilitytomakedecisions.Wehavenosignalofwhattopursueandwhattoavoid.AstheneuroscientistAntonioDamasioexplains,“Itisemotionthatallowsyoutomarkthingsasgood,bad,orindifferent.”
Tosummarize,thespecificcravingsyoufeelandhabitsyouperformarereallyanattempttoaddressyourfundamentalunderlyingmotives.Wheneverahabitsuccessfullyaddressesamotive,youdevelopacravingtodoitagain.Intime,youlearntopredictthatcheckingsocialmediawillhelpyoufeellovedorthatwatchingYouTubewillallowyoutoforgetyourfears.Habitsareattractivewhenweassociatethemwithpositivefeelings,andwecanusethisinsighttoouradvantageratherthantoourdetriment.
HOWTOREPROGRAMYOURBRAINTOENJOYHARDHABITS
Youcanmakehardhabitsmoreattractiveifyoucanlearntoassociatethemwithapositiveexperience.Sometimes,allyouneedisaslightmind-setshift.Forinstance,weoftentalkabouteverythingwehavetodoinagivenday.Youhavetowakeupearlyforwork.Youhavetomakeanothersalescallforyourbusiness.Youhavetocookdinnerforyourfamily.
Now,imaginechangingjustoneword:Youdon’t“have”to.You“get”to.
Yougettowakeupearlyforwork.Yougettomakeanothersalescallforyourbusiness.Yougettocookdinnerforyourfamily.Bysimplychangingoneword,youshiftthewayyouvieweachevent.Youtransitionfromseeingthesebehaviorsasburdensandturnthemintoopportunities.
Thekeypointisthatbothversionsofrealityaretrue.Youhavetodothosethings,andyoualsogettodothem.Wecanfindevidenceforwhatevermind-setwechoose.
Ionceheardastoryaboutamanwhousesawheelchair.Whenaskedifitwasdifficultbeingconfined,heresponded,“I’mnotconfinedtomywheelchair—Iamliberatedbyit.Ifitwasn’tformywheelchair,Iwouldbebed-boundandneverabletoleavemyhouse.”Thisshiftinperspectivecompletelytransformedhowhelivedeachday.
Reframingyourhabitstohighlighttheirbenefitsratherthantheirdrawbacksisafastandlightweightwaytoreprogramyourmindandmakeahabitseemmoreattractive.
Exercise.Manypeopleassociateexercisewithbeingachallengingtaskthatdrainsenergyandwearsyoudown.Youcanjustaseasilyviewitasawaytodevelopskillsandbuildyouup.Insteadoftellingyourself“Ineedtogoruninthemorning,”say“It’stimetobuildenduranceandgetfast.”
Finance.Savingmoneyisoftenassociatedwithsacrifice.However,youcanassociateitwithfreedomratherthanlimitationifyourealizeonesimpletruth:livingbelowyourcurrentmeansincreasesyourfuturemeans.Themoneyyousavethismonthincreasesyourpurchasingpowernextmonth.
Meditation.Anyonewhohastriedmeditationformorethanthreesecondsknowshowfrustratingitcanbewhenthenextdistractioninevitablypopsintoyourmind.Youcantransformfrustrationintodelightwhenyourealizethateachinterruptiongivesyouachancetopracticereturningtoyourbreath.Distractionisagoodthingbecauseyouneeddistractionstopracticemeditation.
Pregamejitters.Manypeoplefeelanxiousbeforedeliveringabigpresentationorcompetinginanimportantevent.Theyexperiencequickerbreathing,afasterheartrate,heightenedarousal.Ifweinterpretthesefeelingsnegatively,thenwefeelthreatenedandtenseup.Ifweinterpretthesefeelingspositively,thenwecanrespondwith
fluidityandgrace.Youcanreframe“Iamnervous”to“IamexcitedandI’mgettinganadrenalinerushtohelpmeconcentrate.”
Theselittlemind-setshiftsaren’tmagic,buttheycanhelpchangethefeelingsyouassociatewithaparticularhabitorsituation.
Ifyouwanttotakeitastepfurther,youcancreateamotivationritual.Yousimplypracticeassociatingyourhabitswithsomethingyouenjoy,thenyoucanusethatcuewheneveryouneedabitofmotivation.Forinstance,ifyoualwaysplaythesamesongbeforehavingsex,thenyou’llbegintolinkthemusicwiththeact.Wheneveryouwanttogetinthemood,justpressplay.
EdLatimore,aboxerandwriterfromPittsburgh,benefitedfromasimilarstrategywithoutknowingit.“Oddrealization,”hewrote.“Myfocusandconcentrationgoesupjustbyputtingmyheadphones[on]whilewriting.Idon’tevenhavetoplayanymusic.”Withoutrealizingit,hewasconditioninghimself.Inthebeginning,heputhisheadphoneson,playedsomemusicheenjoyed,anddidfocusedwork.Afterdoingitfive,ten,twentytimes,puttinghisheadphonesonbecameacuethatheautomaticallyassociatedwithincreasedfocus.Thecravingfollowednaturally.
Athletesusesimilarstrategiestogetthemselvesinthemind-settoperform.Duringmybaseballcareer,Idevelopedaspecificritualofstretchingandthrowingbeforeeachgame.Thewholesequencetookabouttenminutes,andIdiditthesamewayeverysingletime.Whileitphysicallywarmedmeuptoplay,moreimportantly,itputmeintherightmentalstate.Ibegantoassociatemypregameritualwithfeelingcompetitiveandfocused.EvenifIwasn’tmotivatedbeforehand,bythetimeIwasdonewithmyritual,Iwasin“gamemode.”
Youcanadaptthisstrategyfornearlyanypurpose.Sayyouwanttofeelhappieringeneral.Findsomethingthatmakesyoutrulyhappy—likepettingyourdogortakingabubblebath—andthencreateashortroutinethatyouperformeverytimebeforeyoudothethingyoulove.Maybeyoutakethreedeepbreathsandsmile.
Threedeepbreaths.Smile.Petthedog.Repeat.
Eventually,you’llbegintoassociatethisbreathe-and-smileroutinewithbeinginagoodmood.Itbecomesacuethatmeansfeelinghappy.Onceestablished,youcanbreakitoutanytimeyouneedtochangeyouremotionalstate.Stressedatwork?Takethreedeepbreathsand
smile.Sadaboutlife?Threedeepbreathsandsmile.Onceahabithasbeenbuilt,thecuecanpromptacraving,evenifithaslittletodowiththeoriginalsituation.
Thekeytofindingandfixingthecausesofyourbadhabitsistoreframetheassociationsyouhaveaboutthem.It’snoteasy,butifyoucanreprogramyourpredictions,youcantransformahardhabitintoanattractiveone.
ChapterSummaryTheinversionofthe2ndLawofBehaviorChangeismakeitunattractive.
Everybehaviorhasasurfacelevelcravingandadeeperunderlyingmotive.
Yourhabitsaremodern-daysolutionstoancientdesires.
Thecauseofyourhabitsisactuallythepredictionthatprecedesthem.Thepredictionleadstoafeeling.
Highlightthebenefitsofavoidingabadhabittomakeitseemunattractive.
Habitsareattractivewhenweassociatethemwithpositivefeelingsandunattractivewhenweassociatethemwithnegativefeelings.Createamotivationritualbydoingsomethingyouenjoyimmediatelybeforeadifficulthabit.
HOWTOCREATEAGOODHABIT
The1stLaw:MakeItObvious1.1:FillouttheHabitsScorecard.Writedownyourcurrenthabitstobecomeawareofthem.1.2:Useimplementationintentions:“Iwill[BEHAVIOR]at[TIME]in[LOCATION].”1.3:Usehabitstacking:“After[CURRENTHABIT],Iwill[NEWHABIT].”1.4:Designyourenvironment.Makethecuesofgoodhabitsobviousandvisible.
The2ndLaw:MakeItAttractive2.1:Usetemptationbundling.Pairanactionyouwanttodowithanactionyouneedtodo.2.2:Joinaculturewhereyourdesiredbehavioristhenormalbehavior.2.3:Createamotivationritual.Dosomethingyouenjoyimmediatelybeforeadifficulthabit.
The3rdLaw:MakeItEasyThe4thLaw:MakeItSatisfying
HOWTOBREAKABADHABIT
Inversionofthe1stLaw:MakeItInvisible1.5:Reduceexposure.Removethecuesofyourbadhabitsfromyourenvironment.
Inversionofthe2ndLaw:MakeItUnattractive2.4:Reframeyourmind-set.Highlightthebenefitsofavoidingyourbadhabits.
Inversionofthe3rdLaw:MakeItDifficultInversionofthe4thLaw:MakeItUnsatisfying
Youcandownloadaprintableversionofthishabitscheatsheetat:atomichabits.com/cheatsheet
THE3RDLAW
MakeItEasy
O
11
WalkSlowly,butNeverBackward
NTHEFIRSTdayofclass,JerryUelsmann,aprofessorattheUniversityofFlorida,dividedhisfilmphotographystudentsinto
twogroups.
Everyoneontheleftsideoftheclassroom,heexplained,wouldbeinthe“quantity”group.Theywouldbegradedsolelyontheamountofworktheyproduced.Onthefinaldayofclass,hewouldtallythenumberofphotossubmittedbyeachstudent.OnehundredphotoswouldrateanA,ninetyphotosaB,eightyphotosaC,andsoon.
Meanwhile,everyoneontherightsideoftheroomwouldbeinthe“quality”group.Theywouldbegradedonlyontheexcellenceoftheirwork.Theywouldonlyneedtoproduceonephotoduringthesemester,buttogetanA,ithadtobeanearlyperfectimage.
Attheendoftheterm,hewassurprisedtofindthatallthebestphotoswereproducedbythequantitygroup.Duringthesemester,thesestudentswerebusytakingphotos,experimentingwithcompositionandlighting,testingoutvariousmethodsinthedarkroom,andlearningfromtheirmistakes.Intheprocessofcreatinghundredsofphotos,theyhonedtheirskills.Meanwhile,thequalitygroupsataroundspeculatingaboutperfection.Intheend,theyhadlittletoshowfortheireffortsotherthanunverifiedtheoriesandonemediocrephoto.*
Itiseasytogetboggeddowntryingtofindtheoptimalplanforchange:thefastestwaytoloseweight,thebestprogramtobuildmuscle,theperfectideaforasidehustle.Wearesofocusedonfiguringoutthebestapproachthatwenevergetaroundtotakingaction.AsVoltaireoncewrote,“Thebestistheenemyofthegood.”
Irefertothisasthedifferencebetweenbeinginmotionandtakingaction.Thetwoideassoundsimilar,butthey’renotthesame.Whenyou’reinmotion,you’replanningandstrategizingandlearning.Thoseareallgoodthings,buttheydon’tproducearesult.
Action,ontheotherhand,isthetypeofbehaviorthatwilldeliveranoutcome.IfIoutlinetwentyideasforarticlesIwanttowrite,that’smotion.IfIactuallysitdownandwriteanarticle,that’saction.IfIsearchforabetterdietplanandreadafewbooksonthetopic,that’smotion.IfIactuallyeatahealthymeal,that’saction.
Sometimesmotionisuseful,butitwillneverproduceanoutcomebyitself.Itdoesn’tmatterhowmanytimesyougotalktothepersonaltrainer,thatmotionwillnevergetyouinshape.Onlytheactionofworkingoutwillgettheresultyou’relookingtoachieve.
Ifmotiondoesn’tleadtoresults,whydowedoit?Sometimeswedoitbecauseweactuallyneedtoplanorlearnmore.Butmoreoftenthannot,wedoitbecausemotionallowsustofeellikewe’remakingprogresswithoutrunningtheriskoffailure.Mostofusareexpertsatavoidingcriticism.Itdoesn’tfeelgoodtofailortobejudgedpublicly,sowetendtoavoidsituationswherethatmighthappen.Andthat’sthebiggestreasonwhyyouslipintomotionratherthantakingaction:youwanttodelayfailure.
It’seasytobeinmotionandconvinceyourselfthatyou’restillmakingprogress.Youthink,“I’vegotconversationsgoingwithfourpotentialclientsrightnow.Thisisgood.We’removingintherightdirection.”Or,“IbrainstormedsomeideasforthatbookIwanttowrite.Thisiscomingtogether.”
Motionmakesyoufeellikeyou’regettingthingsdone.Butreally,you’rejustpreparingtogetsomethingdone.Whenpreparationbecomesaformofprocrastination,youneedtochangesomething.Youdon’twanttomerelybeplanning.Youwanttobepracticing.
Ifyouwanttomasterahabit,thekeyistostartwithrepetition,notperfection.Youdon’tneedtomapouteveryfeatureofanewhabit.Youjustneedtopracticeit.Thisisthefirsttakeawayofthe3rdLaw:youjustneedtogetyourrepsin.
HOWLONGDOESITACTUALLYTAKETOFORMANEWHABIT?
Habitformationistheprocessbywhichabehaviorbecomesprogressivelymoreautomaticthroughrepetition.Themoreyourepeatanactivity,themorethestructureofyourbrainchangestobecomeefficientatthatactivity.Neuroscientistscallthislong-termpotentiation,whichreferstothestrengtheningofconnectionsbetweenneuronsinthebrainbasedonrecentpatternsofactivity.Witheachrepetition,cell-to-cellsignalingimprovesandtheneuralconnectionstighten.FirstdescribedbyneuropsychologistDonaldHebbin1949,thisphenomenoniscommonlyknownasHebb’sLaw:“Neuronsthatfiretogetherwiretogether.”
Repeatingahabitleadstoclearphysicalchangesinthebrain.Inmusicians,thecerebellum—criticalforphysicalmovementslikepluckingaguitarstringorpullingaviolinbow—islargerthanitisinnonmusicians.Mathematicians,meanwhile,haveincreasedgraymatterintheinferiorparietallobule,whichplaysakeyroleincomputationandcalculation.Itssizeisdirectlycorrelatedwiththeamountoftimespentinthefield;theolderandmoreexperiencedthemathematician,thegreatertheincreaseingraymatter.
WhenscientistsanalyzedthebrainsoftaxidriversinLondon,theyfoundthatthehippocampus—aregionofthebraininvolvedinspatialmemory—wassignificantlylargerintheirsubjectsthaninnon–taxidrivers.Evenmorefascinating,thehippocampusdecreasedinsizewhenadriverretired.Likethemusclesofthebodyrespondingtoregularweighttraining,particularregionsofthebrainadaptastheyareusedandatrophyastheyareabandoned.
Ofcourse,theimportanceofrepetitioninestablishinghabitswasrecognizedlongbeforeneuroscientistsbeganpokingaround.In1860,theEnglishphilosopherGeorgeH.Lewesnoted,“Inlearningtospeakanewlanguage,toplayonamusicalinstrument,ortoperformunaccustomedmovements,greatdifficultyisfelt,becausethechannelsthroughwhicheachsensationhastopasshavenotbecomeestablished;butnosoonerhasfrequentrepetitioncutapathway,thanthisdifficultyvanishes;theactionsbecomesoautomaticthattheycanbeperformedwhilethemindisotherwiseengaged.”Bothcommonsenseandscientificevidenceagree:repetitionisaformofchange.
Eachtimeyourepeatanaction,youareactivatingaparticularneuralcircuitassociatedwiththathabit.Thismeansthatsimplyputtinginyourrepsisoneofthemostcriticalstepsyoucantaketo
encodinganewhabit.Itiswhythestudentswhotooktonsofphotosimprovedtheirskillswhilethosewhomerelytheorizedaboutperfectphotosdidnot.Onegroupengagedinactivepractice,theotherinpassivelearning.Oneinaction,theotherinmotion.
Allhabitsfollowasimilartrajectoryfromeffortfulpracticetoautomaticbehavior,aprocessknownasautomaticity.Automaticityistheabilitytoperformabehaviorwithoutthinkingabouteachstep,whichoccurswhenthenonconsciousmindtakesover.
Itlookssomethinglikethis:
THEHABITLINE
FIGURE11:Inthebeginning(pointA),ahabitrequiresagooddealofeffortandconcentrationtoperform.Afterafewrepetitions(pointB),itgetseasier,butstillrequiressomeconsciousattention.Withenoughpractice(pointC),thehabitbecomesmoreautomaticthanconscious.Beyondthisthreshold—thehabitline—thebehaviorcanbedonemoreorlesswithoutthinking.Anewhabithasbeenformed.
Onthefollowingpage,you’llseewhatitlookslikewhenresearcherstrackthelevelofautomaticityforanactualhabitlikewalkingfortenminuteseachday.Theshapeofthesecharts,whichscientistscall
learningcurves,revealsanimportanttruthaboutbehaviorchange:habitsformbasedonfrequency,nottime.
WALKING10MINUTESPERDAY
FIGURE12:Thisgraphshowssomeonewhobuiltthehabitofwalkingfortenminutesafterbreakfasteachday.Noticethatastherepetitionsincrease,sodoesautomaticity,untilthebehaviorisaseasyandautomaticasitcanbe.
OneofthemostcommonquestionsIhearis,“Howlongdoesittaketobuildanewhabit?”Butwhatpeoplereallyshouldbeaskingis,“Howmanydoesittaketoformanewhabit?”Thatis,howmanyrepetitionsarerequiredtomakeahabitautomatic?
Thereisnothingmagicalabouttimepassingwithregardtohabitformation.Itdoesn’tmatterifit’sbeentwenty-onedaysorthirtydaysorthreehundreddays.Whatmattersistherateatwhichyouperformthebehavior.Youcoulddosomethingtwiceinthirtydays,ortwohundredtimes.It’sthefrequencythatmakesthedifference.Yourcurrenthabitshavebeeninternalizedoverthecourseofhundreds,ifnotthousands,ofrepetitions.Newhabitsrequirethesameleveloffrequency.YouneedtostringtogetherenoughsuccessfulattemptsuntilthebehaviorisfirmlyembeddedinyourmindandyoucrosstheHabitLine.
Inpractice,itdoesn’treallymatterhowlongittakesforahabittobecomeautomatic.Whatmattersisthatyoutaketheactionsyouneedtotaketomakeprogress.Whetheranactionisfullyautomaticisoflessimportance.
Tobuildahabit,youneedtopracticeit.Andthemosteffectivewaytomakepracticehappenistoadheretothe3rdLawofBehaviorChange:makeiteasy.Thechaptersthatfollowwillshowyouhowtodoexactlythat.
ChapterSummaryThe3rdLawofBehaviorChangeismakeiteasy.
Themosteffectiveformoflearningispractice,notplanning.
Focusontakingaction,notbeinginmotion.
Habitformationistheprocessbywhichabehaviorbecomesprogressivelymoreautomaticthroughrepetition.
Theamountoftimeyouhavebeenperformingahabitisnotasimportantasthenumberoftimesyouhaveperformedit.
I
12
TheLawofLeastEffort
NHISAWARD-WINNINGBOOK,Guns,Germs,andSteel,anthropologistandbiologistJaredDiamondpointsoutasimplefact:different
continentshavedifferentshapes.Atfirstglance,thisstatementseemsratherobviousandunimportant,butitturnsouttohaveaprofoundimpactonhumanbehavior.
TheprimaryaxisoftheAmericasrunsfromnorthtosouth.Thatis,thelandmassofNorthandSouthAmericatendstobetallandthinratherthanwideandfat.ThesameisgenerallytrueforAfrica.Meanwhile,thelandmassthatmakesupEurope,Asia,andtheMiddleEastistheopposite.Thismassivestretchoflandtendstobemoreeast-westinshape.AccordingtoDiamond,thisdifferenceinshapeplayedasignificantroleinthespreadofagricultureoverthecenturies.
Whenagriculturebegantospreadaroundtheglobe,farmershadaneasiertimeexpandingalongeast-westroutesthanalongnorth-southones.Thisisbecauselocationsalongthesamelatitudegenerallysharesimilarclimates,amountsofsunlightandrainfall,andchangesinseason.ThesefactorsallowedfarmersinEuropeandAsiatodomesticateafewcropsandgrowthemalongtheentirestretchoflandfromFrancetoChina.
THESHAPEOFHUMANBEHAVIOR
FIGURE13:TheprimaryaxisofEuropeandAsiaiseast-west.TheprimaryaxisoftheAmericasandAfricaisnorth-south.Thisleadstoawiderrangeofclimatesup-and-downtheAmericasthanacrossEuropeandAsia.Asaresult,agriculturespreadnearlytwiceasfastacrossEuropeandAsiathanitdidelsewhere.Thebehavioroffarmers—evenacrosshundredsorthousandsofyears—wasconstrainedbytheamountoffrictionintheenvironment.
Bycomparison,theclimatevariesgreatlywhentravelingfromnorthtosouth.JustimaginehowdifferenttheweatherisinFloridacomparedtoCanada.Youcanbethemosttalentedfarmerintheworld,butitwon’thelpyougrowFloridaorangesintheCanadianwinter.Snowisapoorsubstituteforsoil.Inordertospreadcropsalongnorth-southroutes,farmerswouldneedtofindanddomesticatenewplantswhenevertheclimatechanged.
Asaresult,agriculturespreadtwotothreetimesfasteracrossAsiaandEuropethanitdidupanddowntheAmericas.Overthespanofcenturies,thissmalldifferencehadaverybigimpact.Increasedfoodproductionallowedformorerapidpopulationgrowth.Withmorepeople,thesecultureswereabletobuildstrongerarmiesandwerebetterequippedtodevelopnewtechnologies.Thechangesstartedout
small—acropthatspreadslightlyfarther,apopulationthatgrewslightlyfaster—butcompoundedintosubstantialdifferencesovertime.
Thespreadofagricultureprovidesanexampleofthe3rdLawofBehaviorChangeonaglobalscale.Conventionalwisdomholdsthatmotivationisthekeytohabitchange.Maybeifyoureallywantedit,you’dactuallydoit.Butthetruthis,ourrealmotivationistobelazyandtodowhatisconvenient.Anddespitewhatthelatestproductivitybestsellerwilltellyou,thisisasmartstrategy,notadumbone.
Energyisprecious,andthebrainiswiredtoconserveitwheneverpossible.ItishumannaturetofollowtheLawofLeastEffort,whichstatesthatwhendecidingbetweentwosimilaroptions,peoplewillnaturallygravitatetowardtheoptionthatrequirestheleastamountofwork.*Forexample,expandingyourfarmtotheeastwhereyoucangrowthesamecropsratherthanheadingnorthwheretheclimateisdifferent.Outofallthepossibleactionswecouldtake,theonethatisrealizedistheonethatdeliversthemostvaluefortheleasteffort.Wearemotivatedtodowhatiseasy.
Everyactionrequiresacertainamountofenergy.Themoreenergyrequired,thelesslikelyitistooccur.Ifyourgoalistodoahundredpush-upsperday,that’salotofenergy!Inthebeginning,whenyou’remotivatedandexcited,youcanmusterthestrengthtogetstarted.Butafterafewdays,suchamassiveeffortfeelsexhausting.Meanwhile,stickingtothehabitofdoingonepush-upperdayrequiresalmostnoenergytogetstarted.Andthelessenergyahabitrequires,themorelikelyitistooccur.
Lookatanybehaviorthatfillsupmuchofyourlifeandyou’llseethatitcanbeperformedwithverylowlevelsofmotivation.Habitslikescrollingonourphones,checkingemail,andwatchingtelevisionstealsomuchofourtimebecausetheycanbeperformedalmostwithouteffort.Theyareremarkablyconvenient.
Inasense,everyhabitisjustanobstacletogettingwhatyoureallywant.Dietingisanobstacletogettingfit.Meditationisanobstacletofeelingcalm.Journalingisanobstacletothinkingclearly.Youdon’tactuallywantthehabititself.Whatyoureallywantistheoutcomethehabitdelivers.Thegreatertheobstacle—thatis,themoredifficultthehabit—themorefrictionthereisbetweenyouandyourdesiredendstate.Thisiswhyitiscrucialtomakeyourhabitssoeasythatyou’lldo
themevenwhenyoudon’tfeellikeit.Ifyoucanmakeyourgoodhabitsmoreconvenient,you’llbemorelikelytofollowthroughonthem.
Butwhataboutallthemomentswhenweseemtodotheopposite?Ifwe’reallsolazy,thenhowdoyouexplainpeopleaccomplishinghardthingslikeraisingachildorstartingabusinessorclimbingMountEverest?
Certainly,youarecapableofdoingveryhardthings.Theproblemisthatsomedaysyoufeellikedoingthehardworkandsomedaysyoufeellikegivingin.Onthetoughdays,it’scrucialtohaveasmanythingsworkinginyourfavoraspossiblesothatyoucanovercomethechallengeslifenaturallythrowsyourway.Thelessfrictionyouface,theeasieritisforyourstrongerselftoemerge.Theideabehindmakeiteasyisnottoonlydoeasythings.Theideaistomakeitaseasyaspossibleinthemomenttodothingsthatpayoffinthelongrun.
HOWTOACHIEVEMOREWITHLESSEFFORT
Imagineyouareholdingagardenhosethatisbentinthemiddle.Somewatercanflowthrough,butnotverymuch.Ifyouwanttoincreasetherateatwhichwaterpassesthroughthehose,youhavetwooptions.Thefirstoptionistocrankupthevalveandforcemorewaterout.Thesecondoptionistosimplyremovethebendinthehoseandletwaterflowthroughnaturally.
Tryingtopumpupyourmotivationtostickwithahardhabitisliketryingtoforcewaterthroughabenthose.Youcandoit,butitrequiresalotofeffortandincreasesthetensioninyourlife.Meanwhile,makingyourhabitssimpleandeasyislikeremovingthebendinthehose.Ratherthantryingtoovercomethefrictioninyourlife,youreduceit.
Oneofthemosteffectivewaystoreducethefrictionassociatedwithyourhabitsistopracticeenvironmentdesign.InChapter6,wediscussedenvironmentdesignasamethodformakingcuesmoreobvious,butyoucanalsooptimizeyourenvironmenttomakeactionseasier.Forexample,whendecidingwheretopracticeanewhabit,itisbesttochooseaplacethatisalreadyalongthepathofyourdailyroutine.Habitsareeasiertobuildwhentheyfitintotheflowofyourlife.Youaremorelikelytogotothegymifitisonyourwaytoworkbecausestoppingdoesn’taddmuchfrictiontoyourlifestyle.By
comparison,ifthegymisoffthepathofyournormalcommute—evenbyjustafewblocks—nowyou’regoing“outofyourway”togetthere.
Perhapsevenmoreeffectiveisreducingthefrictionwithinyourhomeoroffice.Toooften,wetrytostarthabitsinhigh-frictionenvironments.Wetrytofollowastrictdietwhileweareouttodinnerwithfriends.Wetrytowriteabookinachaotichousehold.Wetrytoconcentratewhileusingasmartphonefilledwithdistractions.Itdoesn’thavetobethisway.Wecanremovethepointsoffrictionthatholdusback.ThisispreciselywhatelectronicsmanufacturersinJapanbegantodointhe1970s.
InanarticlepublishedintheNewYorkertitled“BetterAlltheTime,”JamesSuroweickiwrites:
“Japanesefirmsemphasizedwhatcametobeknownas‘leanproduction,’relentlesslylookingtoremovewasteofallkindsfromtheproductionprocess,downtoredesigningworkspaces,soworkersdidn’thavetowastetimetwistingandturningtoreachtheirtools.TheresultwasthatJapanesefactoriesweremoreefficientandJapaneseproductsweremorereliablethanAmericanones.In1974,servicecallsforAmerican-madecolortelevisionswerefivetimesascommonasforJapanesetelevisions.By1979,ittookAmericanworkersthreetimesaslongtoassembletheirsets.”
Iliketorefertothisstrategyasadditionbysubtraction.*TheJapanesecompanieslookedforeverypointoffrictioninthemanufacturingprocessandeliminatedit.Astheysubtractedwastedeffort,theyaddedcustomersandrevenue.Similarly,whenweremovethepointsoffrictionthatsapourtimeandenergy,wecanachievemorewithlesseffort.(Thisisonereasontidyingupcanfeelsogood:wearesimultaneouslymovingforwardandlighteningthecognitiveloadourenvironmentplacesonus.)
Ifyoulookatthemosthabit-formingproducts,you’llnoticethatoneofthethingsthesegoodsandservicesdobestisremovelittlebitsoffrictionfromyourlife.Mealdeliveryservicesreducethefrictionofshoppingforgroceries.Datingappsreducethefrictionofmakingsocialintroductions.Ride-sharingservicesreducethefrictionofgettingacrosstown.Textmessagingreducesthefrictionofsendingaletterinthemail.
LikeaJapanesetelevisionmanufacturerredesigningtheirworkspacetoreducewastedmotion,successfulcompaniesdesigntheirproductstoautomate,eliminate,orsimplifyasmanystepsaspossible.Theyreducethenumberoffieldsoneachform.Theyparedownthenumberofclicksrequiredtocreateanaccount.Theydelivertheirproductswitheasy-to-understanddirectionsorasktheircustomerstomakefewerchoices.
Whenthefirstvoice-activatedspeakerswerereleased—productslikeGoogleHome,AmazonEcho,andAppleHomePod—Iaskedafriendwhathelikedabouttheproducthehadpurchased.Hesaiditwasjusteasiertosay“Playsomecountrymusic”thantopullouthisphone,openthemusicapp,andpickaplaylist.Ofcourse,justafewyearsearlier,havingunlimitedaccesstomusicinyourpocketwasaremarkablyfrictionlessbehaviorcomparedtodrivingtothestoreandbuyingaCD.Businessisanever-endingquesttodeliverthesameresultinaneasierfashion.
Similarstrategieshavebeenusedeffectivelybygovernments.WhentheBritishgovernmentwantedtoincreasetaxcollectionrates,theyswitchedfromsendingcitizenstoawebpagewherethetaxformcouldbedownloadedtolinkingdirectlytotheform.Reducingthatonestepintheprocessincreasedtheresponseratefrom19.2percentto23.4percent.ForacountryliketheUnitedKingdom,thosepercentagepointsrepresentmillionsintaxrevenue.
Thecentralideaistocreateanenvironmentwheredoingtherightthingisaseasyaspossible.Muchofthebattleofbuildingbetterhabitscomesdowntofindingwaystoreducethefrictionassociatedwithourgoodhabitsandincreasethefrictionassociatedwithourbadones.
PRIMETHEENVIRONMENTFORFUTUREUSE
OswaldNuckolsisanITdeveloperfromNatchez,Mississippi.Heisalsosomeonewhounderstandsthepowerofpriminghisenvironment.
Nuckolsdialedinhiscleaninghabitsbyfollowingastrategyhereferstoas“resettingtheroom.”Forinstance,whenhefinisheswatchingtelevision,heplacestheremotebackontheTVstand,arrangesthepillowsonthecouch,andfoldstheblanket.Whenheleaveshiscar,hethrowsanytrashaway.Wheneverhetakesashower,hewipesdownthetoiletwhiletheshoweriswarmingup.(Ashenotes,
the“perfecttimetocleanthetoiletisrightbeforeyouwashyourselfintheshoweranyway.”)Thepurposeofresettingeachroomisnotsimplytocleanupafterthelastaction,buttoprepareforthenextaction.
“WhenIwalkintoaroomeverythingisinitsrightplace,”Nuckolswrote.“BecauseIdothiseverydayineveryroom,stuffalwaysstaysingoodshape....PeoplethinkIworkhardbutI’mactuallyreallylazy.I’mjustproactivelylazy.Itgivesyousomuchtimeback.”
Wheneveryouorganizeaspaceforitsintendedpurpose,youareprimingittomakethenextactioneasy.Forinstance,mywifekeepsaboxofgreetingcardsthatarepresortedbyoccasion—birthday,sympathy,wedding,graduation,andmore.Whenevernecessary,shegrabsanappropriatecardandsendsitoff.Sheisincrediblygoodatrememberingtosendcardsbecauseshehasreducedthefrictionofdoingso.Foryears,Iwastheopposite.SomeonewouldhaveababyandIwouldthink,“Ishouldsendacard.”ButthenweekswouldpassandbythetimeIrememberedtopickoneupatthestore,itwastoolate.Thehabitwasn’teasy.
Therearemanywaystoprimeyourenvironmentsoit’sreadyforimmediateuse.Ifyouwanttocookahealthybreakfast,placetheskilletonthestove,setthecookingsprayonthecounter,andlayoutanyplatesandutensilsyou’llneedthenightbefore.Whenyouwakeup,makingbreakfastwillbeeasy.
Wanttodrawmore?Putyourpencils,pens,notebooks,anddrawingtoolsontopofyourdesk,withineasyreach.
Wanttoexercise?Setoutyourworkoutclothes,shoes,gymbag,andwaterbottleaheadoftime.
Wanttoimproveyourdiet?Chopupatonoffruitsandvegetablesonweekendsandpackthemincontainers,soyouhaveeasyaccesstohealthy,ready-to-eatoptionsduringtheweek.
Thesearesimplewaystomakethegoodhabitthepathofleastresistance.
Youcanalsoinvertthisprincipleandprimetheenvironmenttomakebadbehaviorsdifficult.Ifyoufindyourselfwatchingtoomuchtelevision,forexample,thenunplugitaftereachuse.Onlyplugitback
inifyoucansayoutloudthenameoftheshowyouwanttowatch.Thissetupcreatesjustenoughfrictiontopreventmindlessviewing.
Ifthatdoesn’tdoit,youcantakeitastepfurther.Unplugthetelevisionandtakethebatteriesoutoftheremoteaftereachuse,soittakesanextratensecondstoturnitbackon.Andifyou’rereallyhard-core,movethetelevisionoutofthelivingroomandintoaclosetaftereachuse.Youcanbesureyou’llonlytakeitoutwhenyoureallywanttowatchsomething.Thegreaterthefriction,thelesslikelythehabit.
Wheneverpossible,Ileavemyphoneinadifferentroomuntillunch.Whenit’srightnexttome,I’llcheckitallmorningfornoreasonatall.Butwhenitisinanotherroom,Irarelythinkaboutit.AndthefrictionishighenoughthatIwon’tgogetitwithoutareason.Asaresult,IgetthreetofourhourseachmorningwhenIcanworkwithoutinterruption.
Ifstickingyourphoneinanotherroomdoesn’tseemlikeenough,tellafriendorfamilymembertohideitfromyouforafewhours.Askacoworkertokeepitattheirdeskinthemorningandgiveitbacktoyouatlunch.
Itisremarkablehowlittlefrictionisrequiredtopreventunwantedbehavior.WhenIhidebeerinthebackofthefridgewhereIcan’tseeit,Idrinkless.WhenIdeletesocialmediaappsfrommyphone,itcanbeweeksbeforeIdownloadthemagainandlogin.Thesetricksareunlikelytocurbatrueaddiction,butformanyofus,alittlebitoffrictioncanbethedifferencebetweenstickingwithagoodhabitorslidingintoabadone.Imaginethecumulativeimpactofmakingdozensofthesechangesandlivinginanenvironmentdesignedtomakethegoodbehaviorseasierandthebadbehaviorsharder.
Whetherweareapproachingbehaviorchangeasanindividual,aparent,acoach,oraleader,weshouldaskourselvesthesamequestion:“Howcanwedesignaworldwhereit’seasytodowhat’sright?”Redesignyourlifesotheactionsthatmattermostarealsotheactionsthatareeasiesttodo.
ChapterSummaryHumanbehaviorfollowstheLawofLeastEffort.Wewillnaturallygravitatetowardtheoptionthatrequirestheleastamountofwork.
Createanenvironmentwheredoingtherightthingisaseasyaspossible.
Reducethefrictionassociatedwithgoodbehaviors.Whenfrictionislow,habitsareeasy.
Increasethefrictionassociatedwithbadbehaviors.Whenfrictionishigh,habitsaredifficult.
Primeyourenvironmenttomakefutureactionseasier.
T
13
HowtoStopProcrastinatingbyUsingtheTwo-MinuteRule
WYLATHARPISwidelyregardedasoneofthegreatestdancersandchoreographersofthemodernera.In1992,shewasawardeda
MacArthurFellowship,oftenreferredtoastheGeniusGrant,andshehasspentthebulkofhercareertouringtheglobetoperformheroriginalworks.Shealsocreditsmuchofhersuccesstosimpledailyhabits.
“Ibegineachdayofmylifewitharitual,”shewrites.“Iwakeupat5:30A.M.,putonmyworkoutclothes,mylegwarmers,mysweatshirt,andmyhat.IwalkoutsidemyManhattanhome,hailataxi,andtellthedrivertotakemetothePumpingIrongymat91stStreetandFirstAvenue,whereIworkoutfortwohours.
“TheritualisnotthestretchingandweighttrainingIputmybodythrougheachmorningatthegym;theritualisthecab.ThemomentItellthedriverwheretogoIhavecompletedtheritual.
“It’sasimpleact,butdoingitthesamewayeachmorninghabitualizesit—makesitrepeatable,easytodo.ItreducesthechancethatIwouldskipitordoitdifferently.Itisonemoreiteminmyarsenalofroutines,andonelessthingtothinkabout.”
Hailingacabeachmorningmaybeatinyaction,butitisasplendidexampleofthe3rdLawofBehaviorChange.
Researchersestimatethat40to50percentofouractionsonanygivendayaredoneoutofhabit.Thisisalreadyasubstantialpercentage,butthetrueinfluenceofyourhabitsisevengreaterthanthesenumberssuggest.Habitsareautomaticchoicesthatinfluencethe
consciousdecisionsthatfollow.Yes,ahabitcanbecompletedinjustafewseconds,butitcanalsoshapetheactionsthatyoutakeforminutesorhoursafterward.
Habitsareliketheentranceramptoahighway.Theyleadyoudownapathand,beforeyouknowit,you’respeedingtowardthenextbehavior.Itseemstobeeasiertocontinuewhatyouarealreadydoingthantostartdoingsomethingdifferent.Yousitthroughabadmoviefortwohours.Youkeepsnackingevenwhenyou’realreadyfull.Youcheckyourphonefor“justasecond”andsoonyouhavespenttwentyminutesstaringatthescreen.Inthisway,thehabitsyoufollowwithoutthinkingoftendeterminethechoicesyoumakewhenyouarethinking.
Eachevening,thereisatinymoment—usuallyaround5:15p.m.—thatshapestherestofmynight.Mywifewalksinthedoorfromworkandeitherwechangeintoourworkoutclothesandheadtothegymorwecrashontothecouch,orderIndianfood,andwatchTheOffice.*SimilartoTwylaTharphailingthecab,theritualischangingintomyworkoutclothes.IfIchangeclothes,Iknowtheworkoutwillhappen.Everythingthatfollows—drivingtothegym,decidingwhichexercisestodo,steppingunderthebar—iseasyonceI’vetakenthefirststep.
Everyday,thereareahandfulofmomentsthatdeliveranoutsizedimpact.Irefertotheselittlechoicesasdecisivemoments.Themomentyoudecidebetweenorderingtakeoutorcookingdinner.Themomentyouchoosebetweendrivingyourcarorridingyourbike.Themomentyoudecidebetweenstartingyourhomeworkorgrabbingthevideogamecontroller.Thesechoicesareaforkintheroad.
DECISIVEMOMENTS
FIGURE14:Thedifferencebetweenagooddayandabaddayisoftenafewproductiveandhealthychoicesmadeatdecisivemoments.Eachoneislikeaforkintheroad,andthesechoicesstackupthroughoutthedayandcanultimatelyleadtoverydifferentoutcomes.
Decisivemomentssettheoptionsavailabletoyourfutureself.Forinstance,walkingintoarestaurantisadecisivemomentbecauseitdetermineswhatyou’llbeeatingforlunch.Technically,youareincontrolofwhatyouorder,butinalargersense,youcanonlyorderanitemifitisonthemenu.Ifyouwalkintoasteakhouse,youcangetasirloinoraribeye,butnotsushi.Youroptionsareconstrainedbywhat’savailable.Theyareshapedbythefirstchoice.
Wearelimitedbywhereourhabitsleadus.Thisiswhymasteringthedecisivemomentsthroughoutyourdayissoimportant.Eachdayismadeupofmanymoments,butitisreallyafewhabitualchoicesthatdeterminethepathyoutake.Theselittlechoicesstackup,eachonesettingthetrajectoryforhowyouspendthenextchunkoftime.
Habitsaretheentrypoint,nottheendpoint.Theyarethecab,notthegym.
THETWO-MINUTERULE
Evenwhenyouknowyoushouldstartsmall,it’seasytostarttoobig.Whenyoudreamaboutmakingachange,excitementinevitablytakesoverandyouenduptryingtodotoomuchtoosoon.ThemosteffectivewayIknowtocounteractthistendencyistousetheTwo-MinuteRule,whichstates,“Whenyoustartanewhabit,itshouldtakelessthantwominutestodo.”
You’llfindthatnearlyanyhabitcanbescaleddownintoatwo-minuteversion:
“Readbeforebedeachnight”becomes“Readonepage.”
“Dothirtyminutesofyoga”becomes“Takeoutmyyogamat.”
“Studyforclass”becomes“Openmynotes.”
“Foldthelaundry”becomes“Foldonepairofsocks.”
“Runthreemiles”becomes“Tiemyrunningshoes.”
Theideaistomakeyourhabitsaseasyaspossibletostart.Anyonecanmeditateforoneminute,readonepage,orputoneitemofclothingaway.And,aswehavejustdiscussed,thisisapowerfulstrategybecauseonceyou’vestarteddoingtherightthing,itismucheasiertocontinuedoingit.Anewhabitshouldnotfeellikeachallenge.Theactionsthatfollowcanbechallenging,butthefirsttwominutesshouldbeeasy.Whatyouwantisa“gatewayhabit”thatnaturallyleadsyoudownamoreproductivepath.
Youcanusuallyfigureoutthegatewayhabitsthatwillleadtoyourdesiredoutcomebymappingoutyourgoalsonascalefrom“veryeasy”to“veryhard.”Forinstance,runningamarathonisveryhard.Runninga5Kishard.Walkingtenthousandstepsismoderatelydifficult.Walkingtenminutesiseasy.Andputtingonyourrunningshoesisveryeasy.Yourgoalmightbetorunamarathon,butyourgatewayhabitistoputonyourrunningshoes.That’showyoufollowtheTwo-MinuteRule.
Veryeasy Easy Moderate Hard Veryhard
Putonyourrunningshoes
Walktenminutes
Walktenthousandsteps Runa5K Runa
marathon
Writeonesentence Writeoneparagraph
Writeonethousandwords
Writeafive-thousand-wordarticle
Writeabook
Openyournotes Studyfortenminutes
Studyforthreehours GetstraightA’s EarnaPhD
Peopleoftenthinkit’sweirdtogethypedaboutreadingonepageormeditatingforoneminuteormakingonesalescall.Butthepointisnottodoonething.Thepointistomasterthehabitofshowingup.Thetruthis,ahabitmustbeestablishedbeforeitcanbeimproved.Ifyoucan’tlearnthebasicskillofshowingup,thenyouhavelittlehopeofmasteringthefinerdetails.Insteadoftryingtoengineeraperfecthabitfromthestart,dotheeasythingonamoreconsistentbasis.Youhavetostandardizebeforeyoucanoptimize.
Asyoumastertheartofshowingup,thefirsttwominutessimplybecomearitualatthebeginningofalargerroutine.Thisisnotmerelyahacktomakehabitseasierbutactuallytheidealwaytomasteradifficultskill.Themoreyouritualizethebeginningofaprocess,themorelikelyitbecomesthatyoucanslipintothestateofdeepfocusthatisrequiredtodogreatthings.Bydoingthesamewarm-upbeforeeveryworkout,youmakeiteasiertogetintoastateofpeakperformance.Byfollowingthesamecreativeritual,youmakeiteasiertogetintothehardworkofcreating.Bydevelopingaconsistentpower-downhabit,youmakeiteasiertogettobedatareasonabletimeeachnight.Youmaynotbeabletoautomatethewholeprocess,butyoucanmakethefirstactionmindless.Makeiteasytostartandtherestwillfollow.
TheTwo-MinuteRulecanseemlikeatricktosomepeople.Youknowthattherealgoalistodomorethanjusttwominutes,soitmayfeellikeyou’retryingtofoolyourself.Nobodyisactuallyaspiringtoreadonepageordoonepush-uporopentheirnotes.Andifyouknowit’samentaltrick,whywouldyoufallforit?
IftheTwo-MinuteRulefeelsforced,trythis:doitfortwominutesandthenstop.Goforarun,butyoumuststopaftertwominutes.Startmeditating,butyoumuststopaftertwominutes.StudyArabic,butyou
muststopaftertwominutes.It’snotastrategyforstarting,it’sthewholething.Yourhabitcanonlylastonehundredandtwentyseconds.
Oneofmyreadersusedthisstrategytoloseoveronehundredpounds.Inthebeginning,hewenttothegymeachday,buthetoldhimselfhewasn’tallowedtostayformorethanfiveminutes.Hewouldgotothegym,exerciseforfiveminutes,andleaveassoonashistimewasup.Afterafewweeks,helookedaroundandthought,“Well,I’malwayscominghereanyway.Imightaswellstartstayingalittlelonger.”Afewyearslater,theweightwasgone.
Journalingprovidesanotherexample.Nearlyeveryonecanbenefitfromgettingtheirthoughtsoutoftheirheadandontopaper,butmostpeoplegiveupafterafewdaysoravoiditentirelybecausejournalingfeelslikeachore.*Thesecretistoalwaysstaybelowthepointwhereitfeelslikework.GregMcKeown,aleadershipconsultantfromtheUnitedKingdom,builtadailyjournalinghabitbyspecificallywritinglessthanhefeltlike.Healwaysstoppedjournalingbeforeitseemedlikeahassle.ErnestHemingwaybelievedinsimilaradviceforanykindofwriting.“Thebestwayistoalwaysstopwhenyouaregoinggood,”hesaid.
Strategieslikethisworkforanotherreason,too:theyreinforcetheidentityyouwanttobuild.Ifyoushowupatthegymfivedaysinarow—evenifit’sjustfortwominutes—youarecastingvotesforyournewidentity.You’renotworriedaboutgettinginshape.You’refocusedonbecomingthetypeofpersonwhodoesn’tmissworkouts.You’retakingthesmallestactionthatconfirmsthetypeofpersonyouwanttobe.
Werarelythinkaboutchangethiswaybecauseeveryoneisconsumedbytheendgoal.Butonepush-upisbetterthannotexercising.Oneminuteofguitarpracticeisbetterthannoneatall.Oneminuteofreadingisbetterthanneverpickingupabook.It’sbettertodolessthanyouhopedthantodonothingatall.
Atsomepoint,onceyou’veestablishedthehabitandyou’reshowingupeachday,youcancombinetheTwo-MinuteRulewithatechniquewecallhabitshapingtoscaleyourhabitbackuptowardyourultimategoal.Startbymasteringthefirsttwominutesofthesmallestversionofthebehavior.Then,advancetoanintermediatestepandrepeattheprocess—focusingonjustthefirsttwominutesandmasteringthatstagebeforemovingontothenextlevel.Eventually,you’llendupwith
thehabityouhadoriginallyhopedtobuildwhilestillkeepingyourfocuswhereitshouldbe:onthefirsttwominutesofthebehavior.
EXAMPLESOFHABITSHAPING
BecominganEarlyRiserPhase1:Behomeby10p.m.everynight.
Phase2:Havealldevices(TV,phone,etc.)turnedoffby10p.m.everynight.Phase3:Beinbedby10p.m.everynight(readingabook,talkingwithyourpartner).
Phase4:Lightsoffby10p.m.everynight.Phase5:Wakeupat6a.m.everyday.
BecomingVeganPhase1:Starteatingvegetablesateachmeal.
Phase2:Stopeatinganimalswithfourlegs(cow,pig,lamb,etc.).Phase3:Stopeatinganimalswithtwolegs(chicken,turkey,etc.).
Phase4:Stopeatinganimalswithnolegs(fish,clams,scallops,etc.).Phase5:Stopeatingallanimalproducts(eggs,milk,cheese).
StartingtoExercisePhase1:Changeintoworkoutclothes.Phase2:Stepoutthedoor(trytakingawalk).
Phase3:Drivetothegym,exerciseforfiveminutes,andleave.Phase4:Exerciseforfifteenminutesatleastonceperweek.
Phase5:Exercisethreetimesperweek.
Nearlyanylargerlifegoalcanbetransformedintoatwo-minutebehavior.Iwanttoliveahealthyandlonglife>Ineedtostayinshape>Ineedtoexercise>Ineedtochangeintomyworkoutclothes.Iwanttohaveahappymarriage>Ineedtobeagoodpartner>Ishoulddosomethingeachdaytomakemypartner’slifeeasier>Ishouldmealplanfornextweek.
Wheneveryouarestrugglingtostickwithahabit,youcanemploytheTwo-MinuteRule.It’sasimplewaytomakeyourhabitseasy.
ChapterSummaryHabitscanbecompletedinafewsecondsbutcontinuetoimpactyourbehaviorforminutesorhoursafterward.
Manyhabitsoccuratdecisivemoments—choicesthatarelikeaforkintheroad—andeithersendyouinthedirectionofa
productivedayoranunproductiveone.
TheTwo-MinuteRulestates,“Whenyoustartanewhabit,itshouldtakelessthantwominutestodo.”
Themoreyouritualizethebeginningofaprocess,themorelikelyitbecomesthatyoucanslipintothestateofdeepfocusthatisrequiredtodogreatthings.
Standardizebeforeyouoptimize.Youcan’timproveahabitthatdoesn’texist.
I
14
HowtoMakeGoodHabitsInevitableandBadHabitsImpossible
NTHESUMMEROF1830,VictorHugowasfacinganimpossibledeadline.Twelvemonthsearlier,theFrenchauthorhadpromisedhis
publisheranewbook.Butinsteadofwriting,hespentthatyearpursuingotherprojects,entertainingguests,anddelayinghiswork.Frustrated,Hugo’spublisherrespondedbysettingadeadlinelessthansixmonthsaway.ThebookhadtobefinishedbyFebruary1831.
Hugoconcoctedastrangeplantobeathisprocrastination.Hecollectedallofhisclothesandaskedanassistanttolockthemawayinalargechest.Hewasleftwithnothingtowearexceptalargeshawl.Lackinganysuitableclothingtogooutdoors,heremainedinhisstudyandwrotefuriouslyduringthefallandwinterof1830.TheHunchbackofNotreDamewaspublishedtwoweeksearlyonJanuary14,1831.*
Sometimessuccessislessaboutmakinggoodhabitseasyandmoreaboutmakingbadhabitshard.Thisisaninversionofthe3rdLawofBehaviorChange:makeitdifficult.Ifyoufindyourselfcontinuallystrugglingtofollowthroughonyourplans,thenyoucantakeapagefromVictorHugoandmakeyourbadhabitsmoredifficultbycreatingwhatpsychologistscallacommitmentdevice.
Acommitmentdeviceisachoiceyoumakeinthepresentthatcontrolsyouractionsinthefuture.Itisawaytolockinfuturebehavior,bindyoutogoodhabits,andrestrictyoufrombadones.WhenVictorHugoshuthisclothesawaysohecouldfocusonwriting,hewascreatingacommitmentdevice.*
Therearemanywaystocreateacommitmentdevice.Youcanreduceovereatingbypurchasingfoodinindividualpackagesratherthaninbulksize.Youcanvoluntarilyasktobeaddedtothebannedlistatcasinosandonlinepokersitestopreventfuturegamblingsprees.I’veevenheardofathleteswhohaveto“makeweight”foracompetitionchoosingtoleavetheirwalletsathomeduringtheweekbeforeweigh-insotheywon’tbetemptedtobuyfastfood.
Asanotherexample,myfriendandfellowhabitsexpertNirEyalpurchasedanoutlettimer,whichisanadapterthathepluggedinbetweenhisinternetrouterandthepoweroutlet.At10p.m.eachnight,theoutlettimercutsoffthepowertotherouter.Whentheinternetgoesoff,everyoneknowsitistimetogotobed.
Commitmentdevicesareusefulbecausetheyenableyoutotakeadvantageofgoodintentionsbeforeyoucanfallvictimtotemptation.WheneverI’mlookingtocutcalories,forexample,Iwillaskthewaitertosplitmymealandboxhalfofittogobeforethemealisserved.IfIwaiteduntilthemealcameoutandtoldmyself“I’lljusteathalf,”itwouldneverwork.
Thekeyistochangethetasksuchthatitrequiresmoreworktogetoutofthegoodhabitthantogetstartedonit.Ifyou’refeelingmotivatedtogetinshape,scheduleayogasessionandpayaheadoftime.Ifyou’reexcitedaboutthebusinessyouwanttostart,emailanentrepreneuryourespectandsetupaconsultingcall.Whenthetimecomestoact,theonlywaytobailistocancelthemeeting,whichrequireseffortandmaycostmoney.
Commitmentdevicesincreasetheoddsthatyou’lldotherightthinginthefuturebymakingbadhabitsdifficultinthepresent.However,wecandoevenbetter.Wecanmakegoodhabitsinevitableandbadhabitsimpossible.
HOWTOAUTOMATEAHABITANDNEVERTHINKABOUTITAGAIN
JohnHenryPattersonwasborninDayton,Ohio,in1844.Hespenthischildhooddoingchoresonthefamilyfarmandworkingshiftsathisfather’ssawmill.AfterattendingcollegeatDartmouth,PattersonreturnedtoOhioandopenedasmallsupplystoreforcoalminers.
Itseemedlikeagoodopportunity.Thestorefacedlittlecompetitionandenjoyedasteadystreamofcustomers,butstillstruggledtomakemoney.ThatwaswhenPattersondiscoveredhisemployeeswerestealingfromhim.
Inthemid-1800s,employeetheftwasacommonproblem.Receiptswerekeptinanopendrawerandcouldeasilybealteredordiscarded.Therewerenovideocamerastoreviewbehaviorandnosoftwaretotracktransactions.Unlessyouwerewillingtohoveroveryouremployeeseveryminuteoftheday,ortomanagealltransactionsyourself,itwasdifficulttopreventtheft.
AsPattersonmulledoverhispredicament,hecameacrossanadvertisementforanewinventioncalledRitty’sIncorruptibleCashier.DesignedbyfellowDaytonresidentJamesRitty,itwasthefirstcashregister.Themachineautomaticallylockedthecashandreceiptsinsideaftereachtransaction.Pattersonboughttwoforfiftydollarseach.
Employeetheftathisstorevanishedovernight.Inthenextsixmonths,Patterson’sbusinesswentfromlosingmoneytomaking$5,000inprofit—theequivalentofmorethan$100,000today.
Pattersonwassoimpressedwiththemachinethathechangedbusinesses.HeboughttherightstoRitty’sinventionandopenedtheNationalCashRegisterCompany.Tenyearslater,NationalCashRegisterhadoveronethousandemployeesandwasonitswaytobecomingoneofthemostsuccessfulbusinessesofitstime.
Thebestwaytobreakabadhabitistomakeitimpracticaltodo.Increasethefrictionuntilyoudon’tevenhavetheoptiontoact.Thebrillianceofthecashregisterwasthatitautomatedethicalbehaviorbymakingstealingpracticallyimpossible.Ratherthantryingtochangetheemployees,itmadethepreferredbehaviorautomatic.
Someactions—likeinstallingacashregister—payoffagainandagain.Theseonetimechoicesrequirealittlebitofeffortupfrontbutcreateincreasingvalueovertime.I’mfascinatedbytheideathatasinglechoicecandeliverreturnsagainandagain,andIsurveyedmyreadersontheirfavoriteonetimeactionsthatleadtobetterlong-termhabits.Thetableonthefollowingpagesharessomeofthemostpopularanswers.
I’dwagerthatiftheaveragepersonweretosimplydohalfoftheonetimeactionsonthislist—eveniftheydidn’tgiveanotherthoughtto
theirhabits—mostwouldfindthemselveslivingabetterlifeayearfromnow.Theseonetimeactionsareastraightforwardwaytoemploythe3rdLawofBehaviorChange.Theymakeiteasiertosleepwell,eathealthy,beproductive,savemoney,andgenerallylivebetter.
ONETIMEACTIONSTHATLOCKINGOODHABITS
NutritionBuyawaterfiltertocleanyourdrinkingwater.
Usesmallerplatestoreducecaloricintake.Sleep
Buyagoodmattress.Getblackoutcurtains.
Removeyourtelevisionfromyourbedroom.Productivity
Unsubscribefromemails.Turnoffnotificationsandmutegroupchats.
Setyourphonetosilent.Useemailfilterstoclearupyourinbox.
Deletegamesandsocialmediaappsonyourphone.Happiness
Getadog.Movetoafriendly,socialneighborhood.
GeneralHealthGetvaccinated.
Buygoodshoestoavoidbackpain.Buyasupportivechairorstandingdesk.
FinanceEnrollinanautomaticsavingsplan.
Setupautomaticbillpay.Cutcableservice.
Askserviceproviderstoloweryourbills.
Ofcourse,therearemanywaystoautomategoodhabitsandeliminatebadones.Typically,theyinvolveputtingtechnologytoworkforyou.Technologycantransformactionsthatwereoncehard,annoying,andcomplicatedintobehaviorsthatareeasy,painless,andsimple.Itisthemostreliableandeffectivewaytoguaranteetherightbehavior.
Thisisparticularlyusefulforbehaviorsthathappentooinfrequentlytobecomehabitual.Thingsyouhavetodomonthlyoryearly—likerebalancingyourinvestmentportfolio—areneverrepeatedfrequentlyenoughtobecomeahabit,sotheybenefitinparticularfromtechnology“remembering”todothemforyou.
Otherexamplesinclude:
Medicine:Prescriptionscanbeautomaticallyrefilled.
Personalfinance:Employeescansaveforretirementwithanautomaticwagededuction.
Cooking:Meal-deliveryservicescandoyourgroceryshopping.
Productivity:Socialmediabrowsingcanbecutoffwithawebsiteblocker.
Whenyouautomateasmuchofyourlifeaspossible,youcanspendyoureffortonthetasksmachinescannotdoyet.Eachhabitthatwehandovertotheauthorityoftechnologyfreesuptimeandenergytopourintothenextstageofgrowth.AsmathematicianandphilosopherAlfredNorthWhiteheadwrote,“Civilizationadvancesbyextendingthenumberofoperationswecanperformwithoutthinkingaboutthem.”
Ofcourse,thepoweroftechnologycanworkagainstusaswell.Binge-watchingbecomesahabitbecauseyouhavetoputmoreeffortintostoplookingatthescreenthantocontinuedoingso.Insteadofpressingabuttontoadvancetothenextepisode,NetflixorYouTubewillautoplayitforyou.Allyouhavetodoiskeepyoureyesopen.
Technologycreatesalevelofconveniencethatenablesyoutoactonyoursmallestwhimsanddesires.Atthemeresuggestionofhunger,youcanhavefooddeliveredtoyourdoor.Attheslightesthintofboredom,youcangetlostinthevastexpanseofsocialmedia.Whentheeffortrequiredtoactonyourdesiresbecomeseffectivelyzero,youcanfindyourselfslippingintowhateverimpulsearisesatthemoment.Thedownsideofautomationisthatwecanfindourselvesjumpingfromeasytasktoeasytaskwithoutmakingtimeformoredifficult,butultimatelymorerewarding,work.
Ioftenfindmyselfgravitatingtowardsocialmediaduringanydowntime.IfIfeelboredforjustafractionofasecond,Ireachformyphone.It’seasytowriteofftheseminordistractionsas“justtakinga
break,”butovertimetheycanaccumulateintoaseriousissue.Theconstanttugof“justonemoreminute”canpreventmefromdoinganythingofconsequence.(I’mnottheonlyone.Theaveragepersonspendsovertwohoursperdayonsocialmedia.Whatcouldyoudowithanextrasixhundredhoursperyear?)
DuringtheyearIwaswritingthisbook,Iexperimentedwithanewtimemanagementstrategy.EveryMonday,myassistantwouldresetthepasswordsonallmysocialmediaaccounts,whichloggedmeoutoneachdevice.AllweekIworkedwithoutdistraction.OnFriday,shewouldsendmethenewpasswords.IhadtheentireweekendtoenjoywhatsocialmediahadtoofferuntilMondaymorningwhenshewoulddoitagain.(Ifyoudon’thaveanassistant,teamupwithafriendorfamilymemberandreseteachother’spasswordseachweek.)
OneofthebiggestsurpriseswashowquicklyIadapted.Withinthefirstweekoflockingmyselfoutofsocialmedia,IrealizedthatIdidn’tneedtocheckitnearlyasoftenasIhadbeen,andIcertainlydidn’tneediteachday.Ithadsimplybeensoeasythatithadbecomethedefault.Oncemybadhabitbecameimpossible,IdiscoveredthatIdidactuallyhavethemotivationtoworkonmoremeaningfultasks.AfterIremovedthementalcandyfrommyenvironment,itbecamemucheasiertoeatthehealthystuff.
Whenworkinginyourfavor,automationcanmakeyourgoodhabitsinevitableandyourbadhabitsimpossible.Itistheultimatewaytolockinfuturebehaviorratherthanrelyingonwillpowerinthemoment.Byutilizingcommitmentdevices,strategiconetimedecisions,andtechnology,youcancreateanenvironmentofinevitability—aspacewheregoodhabitsarenotjustanoutcomeyouhopeforbutanoutcomethatisvirtuallyguaranteed.
ChapterSummaryTheinversionofthe3rdLawofBehaviorChangeismakeitdifficult.
Acommitmentdeviceisachoiceyoumakeinthepresentthatlocksinbetterbehaviorinthefuture.
Theultimatewaytolockinfuturebehavioristoautomateyourhabits.
Onetimechoices—likebuyingabettermattressorenrollinginanautomaticsavingsplan—aresingleactionsthatautomateyourfuturehabitsanddeliverincreasingreturnsovertime.
Usingtechnologytoautomateyourhabitsisthemostreliableandeffectivewaytoguaranteetherightbehavior.
HOWTOCREATEAGOODHABIT
The1stLaw:MakeItObvious1.1:FillouttheHabitsScorecard.Writedownyourcurrenthabitstobecomeawareofthem.
1.2:Useimplementationintentions:“Iwill[BEHAVIOR]at[TIME]in[LOCATION].”1.3:Usehabitstacking:“After[CURRENTHABIT],Iwill[NEWHABIT].”
1.4:Designyourenvironment.Makethecuesofgoodhabitsobviousandvisible.The2ndLaw:MakeItAttractive
2.1:Usetemptationbundling.Pairanactionyouwanttodowithanactionyouneedtodo.2.2:Joinaculturewhereyourdesiredbehavioristhenormalbehavior.2.3:Createamotivationritual.Dosomethingyouenjoyimmediatelybeforeadifficulthabit.
The3rdLaw:MakeItEasy3.1:Reducefriction.Decreasethenumberofstepsbetweenyouandyourgoodhabits.3.2:Primetheenvironment.Prepareyourenvironmenttomakefutureactionseasier.3.3:Masterthedecisivemoment.Optimizethesmallchoicesthatdeliveroutsizedimpact.3.4:UsetheTwo-MinuteRule.Downscaleyourhabitsuntiltheycanbedoneintwominutes
orless.
3.5:Automateyourhabits.Investintechnologyandonetimepurchasesthatlockinfuturebehavior.
The4thLaw:MakeItSatisfying
HOWTOBREAKABADHABIT
Inversionofthe1stLaw:MakeItInvisible1.5:Reduceexposure.Removethecuesofyourbadhabitsfromyourenvironment.
Inversionofthe2ndLaw:MakeItUnattractive2.4:Reframeyourmind-set.Highlightthebenefitsofavoidingyourbadhabits.
Inversionofthe3rdLaw:MakeItDifficult3.6:Increasefriction.Increasethenumberofstepsbetweenyouandyourbadhabits.3.7:Useacommitmentdevice.Restrictyourfuturechoicestotheonesthatbenefityou.
Inversionofthe4thLaw:MakeItUnsatisfying
Youcandownloadaprintableversionofthishabitscheatsheetat:atomichabits.com/cheatsheet
THE4THLAW
MakeItSatisfying
I
15
TheCardinalRuleofBehaviorChange
NTHELATE1990S,apublichealthworkernamedStephenLubylefthishometownofOmaha,Nebraska,andboughtaone-wayticketto
Karachi,Pakistan.
Karachiwasoneofthemostpopulouscitiesintheworld.By1998,overninemillionpeoplecalledithome.ItwastheeconomiccenterofPakistanandatransportationhub,withsomeofthemostactiveairportsandseaportsintheregion.Inthecommercialpartsoftown,youcouldfindallofthestandardurbanamenitiesandbustlingdowntownstreets.ButKarachiwasalsooneoftheleastlivablecitiesintheworld.
Over60percentofKarachi’sresidentslivedinsquattersettlementsandslums.Thesedenselypackedneighborhoodswerefilledwithmakeshifthousescobbledtogetherfromoldboards,cinderblocks,andotherdiscardedmaterials.Therewasnowasteremovalsystem,noelectricitygrid,nocleanwatersupply.Whendry,thestreetswereacombinationofdustandtrash.Whenwet,theybecameamuddypitofsewage.Mosquitocoloniesthrivedinpoolsofstagnantwater,andchildrenplayedamongthegarbage.
Theunsanitaryconditionsleadtowidespreadillnessanddisease.Contaminatedwatersourcescausedepidemicsofdiarrhea,vomiting,andabdominalpain.Nearlyonethirdofthechildrenlivingthereweremalnourished.Withsomanypeoplecrammedintosuchasmallspace,virusesandbacterialinfectionsspreadrapidly.ItwasthispublichealthcrisisthathadbroughtStephenLubytoPakistan.
Lubyandhisteamrealizedthatinanenvironmentwithpoorsanitation,thesimplehabitofwashingyourhandscouldmakeareal
differenceinthehealthoftheresidents.Buttheysoondiscoveredthatmanypeoplewerealreadyawarethathandwashingwasimportant.
Andyet,despitethisknowledge,manyresidentswerewashingtheirhandsinahaphazardfashion.Somepeoplewouldjustruntheirhandsunderthewaterquickly.Otherswouldonlywashonehand.Manywouldsimplyforgettowashtheirhandsbeforepreparingfood.Everyonesaidhandwashingwasimportant,butfewpeoplemadeahabitoutofit.Theproblemwasn’tknowledge.Theproblemwasconsistency.
ThatwaswhenLubyandhisteampartneredwithProcter&GambletosupplytheneighborhoodwithSafeguardsoap.Comparedtoyourstandardbarofsoap,usingSafeguardwasamoreenjoyableexperience.
“InPakistan,Safeguardwasapremiumsoap,”Lubytoldme.“Thestudyparticipantscommonlymentionedhowmuchtheylikedit.”Thesoapfoamedeasily,andpeoplewereabletolathertheirhandswithsuds.Itsmelledgreat.Instantly,handwashingbecameslightlymorepleasurable.
“Iseethegoalofhandwashingpromotionnotasbehaviorchangebutashabitadoption,”Lubysaid.“Itisaloteasierforpeopletoadoptaproductthatprovidesastrongpositivesensorysignal,forexampletheminttasteoftoothpaste,thanitistoadoptahabitthatdoesnotprovidepleasurablesensoryfeedback,likeflossingone’steeth.ThemarketingteamatProcter&Gambletalkedabouttryingtocreateapositivehandwashingexperience.”
Withinmonths,theresearcherssawarapidshiftinthehealthofchildrenintheneighborhood.Therateofdiarrheafellby52percent;pneumoniaby48percent;andimpetigo,abacterialskininfection,by35percent.
Thelong-termeffectswereevenbetter.“WewentbacktosomeofthehouseholdsinKarachisixyearsafter,”Lubytoldme.“Over95percentofhouseholdswhohadbeengiventhesoapforfreeandencouragedtowashtheirhandshadahandwashingstationwithsoapandwateravailablewhenourstudyteamvisited....Wehadnotgivenanysoaptotheinterventiongroupforoverfiveyears,butduringthetrialtheyhadbecomesohabituatedtowashtheirhands,thattheyhad
maintainedthepractice.”ItwasapowerfulexampleofthefourthandfinalLawofBehaviorChange:makeitsatisfying.
Wearemorelikelytorepeatabehaviorwhentheexperienceissatisfying.Thisisentirelylogical.Feelingsofpleasure—evenminoroneslikewashingyourhandswithsoapthatsmellsniceandlatherswell—aresignalsthattellthebrain:“Thisfeelsgood.Dothisagain,nexttime.”Pleasureteachesyourbrainthatabehaviorisworthrememberingandrepeating.
Takethestoryofchewinggum.Chewinggumhadbeensoldcommerciallythroughoutthe1800s,butitwasn’tuntilWrigleylaunchedin1891thatitbecameaworldwidehabit.Earlyversionsweremadefromrelativelyblandresins—chewy,butnottasty.WrigleyrevolutionizedtheindustrybyaddingflavorslikeSpearmintandJuicyFruit,whichmadetheproductflavorfulandfuntouse.Thentheywentastepfurtherandbeganpushingchewinggumasapathwaytoacleanmouth.Advertisementstoldreadersto“RefreshYourTaste.”
Tastyflavorsandthefeelingofafreshmouthprovidedlittlebitsofimmediatereinforcementandmadetheproductsatisfyingtouse.Consumptionskyrocketed,andWrigleybecamethelargestchewinggumcompanyintheworld.
Toothpastehadasimilartrajectory.Manufacturersenjoyedgreatsuccesswhentheyaddedflavorslikespearmint,peppermint,andcinnamontotheirproducts.Theseflavorsdon’timprovetheeffectivenessoftoothpaste.Theysimplycreatea“cleanmouth”feelandmaketheexperienceofbrushingyourteethmorepleasurable.MywifeactuallystoppedusingSensodynebecauseshedidn’tliketheaftertaste.Sheswitchedtoabrandwithastrongermintflavor,whichprovedtobemoresatisfying.
Conversely,ifanexperienceisnotsatisfying,wehavelittlereasontorepeatit.Inmyresearch,Icameacrossthestoryofawomanwhohadanarcissisticrelativewhodrovehernuts.Inanattempttospendlesstimewiththisegomaniac,sheactedasdullandasboringaspossiblewheneverhewasaround.Withinafewencounters,hestartedavoidingherbecausehefoundhersouninteresting.
StoriesliketheseareevidenceoftheCardinalRuleofBehaviorChange:Whatisrewardedisrepeated.Whatispunishedisavoided.Youlearnwhattodointhefuturebasedonwhatyouwererewarded
fordoing(orpunishedfordoing)inthepast.Positiveemotionscultivatehabits.Negativeemotionsdestroythem.
Thefirstthreelawsofbehaviorchange—makeitobvious,makeitattractive,andmakeiteasy—increasetheoddsthatabehaviorwillbeperformedthistime.Thefourthlawofbehaviorchange—makeitsatisfying—increasestheoddsthatabehaviorwillberepeatednexttime.Itcompletesthehabitloop.
Butthereisatrick.Wearenotlookingforjustanytypeofsatisfaction.Wearelookingforimmediatesatisfaction.
THEMISMATCHBETWEENIMMEDIATEANDDELAYEDREWARDS
Imagineyou’reananimalroamingtheplainsofAfrica—agiraffeoranelephantoralion.Onanygivenday,mostofyourdecisionshaveanimmediateimpact.Youarealwaysthinkingaboutwhattoeatorwheretosleeporhowtoavoidapredator.Youareconstantlyfocusedonthepresentortheverynearfuture.Youliveinwhatscientistscallanimmediate-returnenvironmentbecauseyouractionsinstantlydeliverclearandimmediateoutcomes.
Nowswitchbacktoyourhumanself.Inmodernsociety,manyofthechoicesyoumaketodaywillnotbenefityouimmediately.Ifyoudoagoodjobatwork,you’llgetapaycheckinafewweeks.Ifyouexercisetoday,perhapsyouwon’tbeoverweightnextyear.Ifyousavemoneynow,maybeyou’llhaveenoughforretirementdecadesfromnow.Youliveinwhatscientistscalladelayed-returnenvironmentbecauseyoucanworkforyearsbeforeyouractionsdelivertheintendedpayoff.
Thehumanbraindidnotevolveforlifeinadelayed-returnenvironment.Theearliestremainsofmodernhumans,knownasHomosapienssapiens,areapproximatelytwohundredthousandyearsold.Thesewerethefirsthumanstohaveabrainrelativelysimilartoours.Inparticular,theneocortex—thenewestpartofthebrainandtheregionresponsibleforhigherfunctionslikelanguage—wasroughlythesamesizetwohundredthousandyearsagoastoday.YouarewalkingaroundwiththesamehardwareasyourPaleolithicancestors.
Itisonlyrecently—duringthelastfivehundredyearsorso—thatsocietyhasshiftedtoapredominantlydelayed-returnenvironment.*
Comparedtotheageofthebrain,modernsocietyisbrand-new.Inthelastonehundredyears,wehaveseentheriseofthecar,theairplane,thetelevision,thepersonalcomputer,theinternet,thesmartphone,andBeyoncé.Theworldhaschangedmuchinrecentyears,buthumannaturehaschangedlittle.
SimilartootheranimalsontheAfricansavannah,ourancestorsspenttheirdaysrespondingtogravethreats,securingthenextmeal,andtakingshelterfromastorm.Itmadesensetoplaceahighvalueoninstantgratification.Thedistantfuturewaslessofaconcern.Andafterthousandsofgenerationsinanimmediate-returnenvironment,ourbrainsevolvedtopreferquickpayoffstolong-termones.
Behavioraleconomistsrefertothistendencyastimeinconsistency.Thatis,thewayyourbrainevaluatesrewardsisinconsistentacrosstime.*Youvaluethepresentmorethanthefuture.Usually,thistendencyservesuswell.Arewardthatiscertainrightnowistypicallyworthmorethanonethatismerelypossibleinthefuture.Butoccasionally,ourbiastowardinstantgratificationcausesproblems.
Whywouldsomeonesmokeiftheyknowitincreasestheriskoflungcancer?Whywouldsomeoneovereatwhentheyknowitincreasestheirriskofobesity?Whywouldsomeonehaveunsafesexiftheyknowitcanresultinsexuallytransmitteddisease?Onceyouunderstandhowthebrainprioritizesrewards,theanswersbecomeclear:theconsequencesofbadhabitsaredelayedwhiletherewardsareimmediate.Smokingmightkillyouintenyears,butitreducesstressandeasesyournicotinecravingsnow.Overeatingisharmfulinthelongrunbutappetizinginthemoment.Sex—safeornot—providespleasurerightaway.Diseaseandinfectionwon’tshowupfordaysorweeks,evenyears.
Everyhabitproducesmultipleoutcomesacrosstime.Unfortunately,theseoutcomesareoftenmisaligned.Withourbadhabits,theimmediateoutcomeusuallyfeelsgood,buttheultimateoutcomefeelsbad.Withgoodhabits,itisthereverse:theimmediateoutcomeisunenjoyable,buttheultimateoutcomefeelsgood.TheFrencheconomistFrédéricBastiatexplainedtheproblemclearlywhenhewrote,“Italmostalwayshappensthatwhentheimmediateconsequenceisfavorable,thelaterconsequencesaredisastrous,andviceversa....Often,thesweeterthefirstfruitofahabit,themorebitterareitslaterfruits.”
Putanotherway,thecostsofyourgoodhabitsareinthepresent.Thecostsofyourbadhabitsareinthefuture.
Thebrain’stendencytoprioritizethepresentmomentmeansyoucan’trelyongoodintentions.Whenyoumakeaplan—toloseweight,writeabook,orlearnalanguage—youareactuallymakingplansforyourfutureself.Andwhenyouenvisionwhatyouwantyourlifetobelike,itiseasytoseethevalueintakingactionswithlong-termbenefits.Weallwantbetterlivesforourfutureselves.However,whenthemomentofdecisionarrives,instantgratificationusuallywins.YouarenolongermakingachoiceforFutureYou,whodreamsofbeingfitterorwealthierorhappier.YouarechoosingforPresentYou,whowantstobefull,pampered,andentertained.Asageneralrule,themoreimmediatepleasureyougetfromanaction,themorestronglyyoushouldquestionwhetheritalignswithyourlong-termgoals.*
Withafullerunderstandingofwhatcausesourbraintorepeatsomebehaviorsandavoidothers,let’supdatetheCardinalRuleofBehaviorChange:Whatisimmediatelyrewardedisrepeated.Whatisimmediatelypunishedisavoided.
Ourpreferenceforinstantgratificationrevealsanimportanttruthaboutsuccess:becauseofhowwearewired,mostpeoplewillspendalldaychasingquickhitsofsatisfaction.Theroadlesstraveledistheroadofdelayedgratification.Ifyou’rewillingtowaitfortherewards,you’llfacelesscompetitionandoftengetabiggerpayoff.Asthesayinggoes,thelastmileisalwaystheleastcrowded.
Thisispreciselywhatresearchhasshown.PeoplewhoarebetteratdelayinggratificationhavehigherSATscores,lowerlevelsofsubstanceabuse,lowerlikelihoodofobesity,betterresponsestostress,andsuperiorsocialskills.We’veallseenthisplayoutinourownlives.Ifyoudelaywatchingtelevisionandgetyourhomeworkdone,you’llgenerallylearnmoreandgetbettergrades.Ifyoudon’tbuydessertsandchipsatthestore,you’llofteneathealthierfoodwhenyougethome.Atsomepoint,successinnearlyeveryfieldrequiresyoutoignoreanimmediaterewardinfavorofadelayedreward.
Here’stheproblem:mostpeopleknowthatdelayinggratificationisthewiseapproach.Theywantthebenefitsofgoodhabits:tobehealthy,productive,atpeace.Buttheseoutcomesareseldomtop-of-mindatthedecisivemoment.Thankfully,it’spossibletotrainyourselftodelaygratification—butyouneedtoworkwiththegrainofhuman
nature,notagainstit.Thebestwaytodothisistoaddalittlebitofimmediatepleasuretothehabitsthatpayoffinthelong-runandalittlebitofimmediatepaintoonesthatdon’t.
HOWTOTURNINSTANTGRATIFICATIONTOYOURADVANTAGE
Thevitalthingingettingahabittostickistofeelsuccessful—evenifit’sinasmallway.Thefeelingofsuccessisasignalthatyourhabitpaidoffandthattheworkwasworththeeffort.
Inaperfectworld,therewardforagoodhabitisthehabititself.Intherealworld,goodhabitstendtofeelworthwhileonlyaftertheyhaveprovidedyouwithsomething.Earlyon,it’sallsacrifice.You’vegonetothegymafewtimes,butyou’renotstrongerorfitterorfaster—atleast,notinanynoticeablesense.It’sonlymonthslater,onceyoushedafewpoundsoryourarmsgainsomedefinition,thatitbecomeseasiertoexerciseforitsownsake.Inthebeginning,youneedareasontostayontrack.Thisiswhyimmediaterewardsareessential.Theykeepyouexcitedwhilethedelayedrewardsaccumulateinthebackground.
Whatwe’rereallytalkingabouthere—whenwe’rediscussingimmediaterewards—istheendingofabehavior.Theendingofanyexperienceisvitalbecausewetendtorememberitmorethanotherphases.Youwanttheendingofyourhabittobesatisfying.Thebestapproachistousereinforcement,whichreferstotheprocessofusinganimmediaterewardtoincreasetherateofabehavior.Habitstacking,whichwecoveredinChapter5,tiesyourhabittoanimmediatecue,whichmakesitobviouswhentostart.Reinforcementtiesyourhabittoanimmediatereward,whichmakesitsatisfyingwhenyoufinish.
Immediatereinforcementcanbeespeciallyhelpfulwhendealingwithhabitsofavoidance,whicharebehaviorsyouwanttostopdoing.Itcanbechallengingtostickwithhabitslike“nofrivolouspurchases”or“noalcoholthismonth”becausenothinghappenswhenyouskiphappyhourdrinksordon’tbuythatpairofshoes.Itcanbehardtofeelsatisfiedwhenthereisnoactioninthefirstplace.Allyou’redoingisresistingtemptation,andthereisn’tmuchsatisfyingaboutthat.
Onesolutionistoturnthesituationonitshead.Youwanttomakeavoidancevisible.Openasavingsaccountandlabelitforsomethingyouwant—maybe“LeatherJacket.”Wheneveryoupassonapurchase,putthesameamountofmoneyintheaccount.Skipyourmorning
latte?Transfer$5.PassonanothermonthofNetflix?Move$10over.It’slikecreatingaloyaltyprogramforyourself.Theimmediaterewardofseeingyourselfsavemoneytowardtheleatherjacketfeelsalotbetterthanbeingdeprived.Youaremakingitsatisfyingtodonothing.
Oneofmyreadersandhiswifeusedasimilarsetup.Theywantedtostopeatingoutsomuchandstartcookingtogethermore.Theylabeledtheirsavingsaccount“TriptoEurope.”Whenevertheyskippedgoingouttoeat,theytransferred$50intotheaccount.Attheendoftheyear,theyputthemoneytowardthevacation.
Itisworthnotingthatitisimportanttoselectshort-termrewardsthatreinforceyouridentityratherthanonesthatconflictwithit.Buyinganewjacketisfineifyou’retryingtoloseweightorreadmorebooks,butitdoesn’tworkifyou’retryingtobudgetandsavemoney.Instead,takingabubblebathorgoingonaleisurelywalkaregoodexamplesofrewardingyourselfwithfreetime,whichalignswithyourultimategoalofmorefreedomandfinancialindependence.Similarly,ifyourrewardforexercisingiseatingabowloficecream,thenyou’recastingvotesforconflictingidentities,anditendsupbeingawash.Instead,maybeyourrewardisamassage,whichisbothaluxuryandavotetowardtakingcareofyourbody.Nowtheshort-termrewardisalignedwithyourlong-termvisionofbeingahealthyperson.
Eventually,asintrinsicrewardslikeabettermood,moreenergy,andreducedstresskickin,you’llbecomelessconcernedwithchasingthesecondaryreward.Theidentityitselfbecomesthereinforcer.Youdoitbecauseit’swhoyouareanditfeelsgoodtobeyou.Themoreahabitbecomespartofyourlife,thelessyouneedoutsideencouragementtofollowthrough.Incentivescanstartahabit.Identitysustainsahabit.
Thatsaid,ittakestimefortheevidencetoaccumulateandanewidentitytoemerge.Immediatereinforcementhelpsmaintainmotivationintheshorttermwhileyou’rewaitingforthelong-termrewardstoarrive.
Insummary,ahabitneedstobeenjoyableforittolast.Simplebitsofreinforcement—likesoapthatsmellsgreatortoothpastethathasarefreshingmintflavororseeing$50hityoursavingsaccount—canoffertheimmediatepleasureyouneedtoenjoyahabit.Andchangeiseasywhenitisenjoyable.
ChapterSummaryThe4thLawofBehaviorChangeismakeitsatisfying.
Wearemorelikelytorepeatabehaviorwhentheexperienceissatisfying.
Thehumanbrainevolvedtoprioritizeimmediaterewardsoverdelayedrewards.
TheCardinalRuleofBehaviorChange:Whatisimmediatelyrewardedisrepeated.Whatisimmediatelypunishedisavoided.
Togetahabittostickyouneedtofeelimmediatelysuccessful—evenifit’sinasmallway.
Thefirstthreelawsofbehaviorchange—makeitobvious,makeitattractive,andmakeiteasy—increasetheoddsthatabehaviorwillbeperformedthistime.Thefourthlawofbehaviorchange—makeitsatisfying—increasestheoddsthatabehaviorwillberepeatednexttime.
I
16
HowtoStickwithGoodHabitsEveryDay
N1993,abankinAbbotsford,Canada,hiredatwenty-three-year-oldstockbrokernamedTrentDyrsmid.Abbotsfordwasarelativelysmall
suburb,tuckedawayintheshadowofnearbyVancouver,wheremostofthebigbusinessdealswerebeingmade.Giventhelocation,andthefactthatDyrsmidwasarookie,nobodyexpectedtoomuchofhim.Buthemadebriskprogressthankstoasimpledailyhabit.
Dyrsmidbeganeachmorningwithtwojarsonhisdesk.Onewasfilledwith120paperclips.Theotherwasempty.Assoonashesettledineachday,hewouldmakeasalescall.Immediatelyafter,hewouldmoveonepaperclipfromthefulljartotheemptyjarandtheprocesswouldbeginagain.“EverymorningIwouldstartwith120paperclipsinonejarandIwouldkeepdialingthephoneuntilIhadmovedthemalltothesecondjar,”hetoldme.
Withineighteenmonths,Dyrsmidwasbringingin$5milliontothefirm.Byagetwenty-four,hewasmaking$75,000peryear—theequivalentof$125,000today.Notlongafter,helandedasix-figurejobwithanothercompany.
IliketorefertothistechniqueasthePaperClipStrategyand,overtheyears,I’veheardfromreaderswhohaveemployeditinavarietyofways.Onewomanshiftedahairpinfromonecontainertoanotherwhenevershewroteapageofherbook.Anothermanmovedamarblefromonebintothenextaftereachsetofpush-ups.
Makingprogressissatisfying,andvisualmeasures—likemovingpaperclipsorhairpinsormarbles—provideclearevidenceofyourprogress.Asaresult,theyreinforceyourbehaviorandaddalittlebitofimmediatesatisfactiontoanyactivity.Visualmeasurementcomesin
manyforms:foodjournals,workoutlogs,loyaltypunchcards,theprogressbaronasoftwaredownload,eventhepagenumbersinabook.Butperhapsthebestwaytomeasureyourprogressiswithahabittracker.
HOWTOKEEPYOURHABITSONTRACK
Ahabittrackerisasimplewaytomeasurewhetheryoudidahabit.Themostbasicformatistogetacalendarandcrossoffeachdayyoustickwithyourroutine.Forexample,ifyoumeditateonMonday,Wednesday,andFriday,eachofthosedatesgetsanX.Astimerollsby,thecalendarbecomesarecordofyourhabitstreak.
Countlesspeoplehavetrackedtheirhabits,butperhapsthemostfamouswasBenjaminFranklin.Beginningatagetwenty,Franklincarriedasmallbookleteverywherehewentandusedittotrackthirteenpersonalvirtues.Thislistincludedgoalslike“Losenotime.Bealwaysemployedinsomethinguseful”and“Avoidtriflingconversation.”Attheendofeachday,Franklinwouldopenhisbookletandrecordhisprogress.
JerrySeinfeldreportedlyusesahabittrackertostickwithhisstreakofwritingjokes.InthedocumentaryComedian,heexplainsthathisgoalissimplyto“neverbreakthechain”ofwritingjokeseveryday.Inotherwords,heisnotfocusedonhowgoodorbadaparticularjokeisorhowinspiredhefeels.Heissimplyfocusedonshowingupandaddingtohisstreak.
“Don’tbreakthechain”isapowerfulmantra.Don’tbreakthechainofsalescallsandyou’llbuildasuccessfulbookofbusiness.Don’tbreakthechainofworkoutsandyou’llgetfitfasterthanyou’dexpect.Don’tbreakthechainofcreatingeverydayandyouwillendupwithanimpressiveportfolio.HabittrackingispowerfulbecauseitleveragesmultipleLawsofBehaviorChange.Itsimultaneouslymakesabehaviorobvious,attractive,andsatisfying.
Let’sbreakdowneachone.
Benefit#1:Habittrackingisobvious.
Recordingyourlastactioncreatesatriggerthatcaninitiateyournextone.HabittrackingnaturallybuildsaseriesofvisualcueslikethestreakofX’sonyourcalendarorthelistofmealsinyourfoodlog.Whenyoulookatthecalendarandseeyourstreak,you’llberemindedtoactagain.Researchhasshownthatpeoplewhotracktheirprogressongoalslikelosingweight,quittingsmoking,andloweringbloodpressureareallmorelikelytoimprovethanthosewhodon’t.Onestudyofmorethansixteenhundredpeoplefoundthatthosewhokeptadailyfoodloglosttwiceasmuchweightasthosewhodidnot.Themereactoftrackingabehaviorcansparktheurgetochangeit.
Habittrackingalsokeepsyouhonest.Mostofushaveadistortedviewofourownbehavior.Wethinkweactbetterthanwedo.Measurementoffersonewaytoovercomeourblindnesstoourownbehaviorandnoticewhat’sreallygoingoneachday.Oneglanceatthepaperclipsinthecontainerandyouimmediatelyknowhowmuchworkyouhave(orhaven’t)beenputtingin.Whentheevidenceisrightinfrontofyou,you’relesslikelytolietoyourself.
Benefit#2:Habittrackingisattractive.
Themosteffectiveformofmotivationisprogress.Whenwegetasignalthatwearemovingforward,webecomemoremotivatedtocontinuedownthatpath.Inthisway,habittrackingcanhaveanaddictiveeffectonmotivation.Eachsmallwinfeedsyourdesire.
Thiscanbeparticularlypowerfulonabadday.Whenyou’refeelingdown,it’seasytoforgetaboutalltheprogressyouhavealreadymade.Habittrackingprovidesvisualproofofyourhardwork—asubtlereminderofhowfaryou’vecome.Plus,theemptysquareyouseeeachmorningcanmotivateyoutogetstartedbecauseyoudon’twanttoloseyourprogressbybreakingthestreak.
Benefit#3:Habittrackingissatisfying.
Thisisthemostcrucialbenefitofall.Trackingcanbecomeitsownformofreward.Itissatisfyingtocrossanitemoffyourto-dolist,tocompleteanentryinyourworkoutlog,ortomarkanXonthecalendar.Itfeelsgoodtowatchyourresultsgrow—thesizeofyour
investmentportfolio,thelengthofyourbookmanuscript—andifitfeelsgood,thenyou’remorelikelytoendure.
Habittrackingalsohelpskeepyoureyeontheball:you’refocusedontheprocessratherthantheresult.You’renotfixatedongettingsix-packabs,you’rejusttryingtokeepthestreakaliveandbecomethetypeofpersonwhodoesn’tmissworkouts.
Insummary,habittracking(1)createsavisualcuethatcanremindyoutoact,(2)isinherentlymotivatingbecauseyouseetheprogressyouaremakinganddon’twanttoloseit,and(3)feelssatisfyingwheneveryourecordanothersuccessfulinstanceofyourhabit.Furthermore,habittrackingprovidesvisualproofthatyouarecastingvotesforthetypeofpersonyouwishtobecome,whichisadelightfulformofimmediateandintrinsicgratification.*
Youmaybewondering,ifhabittrackingissouseful,whyhaveIwaitedsolongtotalkaboutit?
Despiteallthebenefits,I’veleftthisdiscussionuntilnowforasimplereason:manypeopleresisttheideaoftrackingandmeasuring.Itcanfeellikeaburdenbecauseitforcesyouintotwohabits:thehabityou’retryingtobuildandthehabitoftrackingit.Countingcaloriessoundslikeahasslewhenyou’realreadystrugglingtofollowadiet.Writingdowneverysalescallseemstediouswhenyou’vegotworktodo.Itfeelseasiertosay,“I’lljusteatless.”Or,“I’lltryharder.”Or,“I’llremembertodoit.”Peopleinevitablytellmethingslike,“Ihaveadecisionjournal,butIwishIuseditmore.”Or,“Irecordedmyworkoutsforaweek,butthenquit.”I’vebeentheremyself.Ioncemadeafoodlogtotrackmycalories.Imanagedtodoitforonemealandthengaveup.
Trackingisn’tforeveryone,andthereisnoneedtomeasureyourentirelife.Butnearlyanyonecanbenefitfromitinsomeform—evenifit’sonlytemporary.
Whatcanwedotomaketrackingeasier?
First,wheneverpossible,measurementshouldbeautomated.You’llprobablybesurprisedbyhowmuchyou’realreadytrackingwithoutknowingit.Yourcreditcardstatementtrackshowoftenyougoouttoeat.YourFitbitregistershowmanystepsyoutakeandhowlongyousleep.Yourcalendarrecordshowmanynewplacesyoutraveltoeachyear.Onceyouknowwheretogetthedata,addanotetoyourcalendar
toreviewiteachweekoreachmonth,whichismorepracticalthantrackingiteveryday.
Second,manualtrackingshouldbelimitedtoyourmostimportanthabits.Itisbettertoconsistentlytrackonehabitthantosporadicallytrackten.
Finally,recordeachmeasurementimmediatelyafterthehabitoccurs.Thecompletionofthebehavioristhecuetowriteitdown.Thisapproachallowsyoutocombinethehabit-stackingmethodmentionedinChapter5withhabittracking.
Thehabitstacking+habittrackingformulais:
After[CURRENTHABIT],Iwill[TRACKMYHABIT].
AfterIhangupthephonefromasalescall,Iwillmoveonepaperclipover.
AfterIfinisheachsetatthegym,Iwillrecorditinmyworkoutjournal.
AfterIputmyplateinthedishwasher,IwillwritedownwhatIate.
Thesetacticscanmaketrackingyourhabitseasier.Evenifyouaren’tthetypeofpersonwhoenjoysrecordingyourbehavior,Ithinkyou’llfindafewweeksofmeasurementstobeinsightful.It’salwaysinterestingtoseehowyou’veactuallybeenspendingyourtime.
Thatsaid,everyhabitstreakendsatsomepoint.And,moreimportantthananysinglemeasurement,ishavingagoodplanforwhenyourhabitsslideofftrack.
HOWTORECOVERQUICKLYWHENYOURHABITSBREAKDOWN
Nomatterhowconsistentyouarewithyourhabits,itisinevitablethatlifewillinterruptyouatsomepoint.Perfectionisnotpossible.Beforelong,anemergencywillpopup—yougetsickoryouhavetotravelforworkoryourfamilyneedsalittlemoreofyourtime.
Wheneverthishappenstome,Itrytoremindmyselfofasimplerule:nevermisstwice.
IfImissoneday,Itrytogetbackintoitasquicklyaspossible.Missingoneworkouthappens,butI’mnotgoingtomisstwoinarow.MaybeI’lleatanentirepizza,butI’llfollowitupwithahealthymeal.Ican’tbeperfect,butIcanavoidasecondlapse.Assoonasonestreakends,Igetstartedonthenextone.
Thefirstmistakeisnevertheonethatruinsyou.Itisthespiralofrepeatedmistakesthatfollows.Missingonceisanaccident.Missingtwiceisthestartofanewhabit.
Thisisadistinguishingfeaturebetweenwinnersandlosers.Anyonecanhaveabadperformance,abadworkout,orabaddayatwork.Butwhensuccessfulpeoplefail,theyreboundquickly.Thebreakingofahabitdoesn’tmatterifthereclaimingofitisfast.
IthinkthisprincipleissoimportantthatI’llsticktoitevenifIcan’tdoahabitaswellorascompletelyasIwouldlike.Toooften,wefallintoanall-or-nothingcyclewithourhabits.Theproblemisnotslippingup;theproblemisthinkingthatifyoucan’tdosomethingperfectly,thenyoushouldn’tdoitatall.
Youdon’trealizehowvaluableitistojustshowuponyourbad(orbusy)days.Lostdayshurtyoumorethansuccessfuldayshelpyou.Ifyoustartwith$100,thena50percentgainwilltakeyouto$150.Butyouonlyneeda33percentlosstotakeyoubackto$100.Inotherwords,avoidinga33percentlossisjustasvaluableasachievinga50percentgain.AsCharlieMungersays,“Thefirstruleofcompounding:Neverinterruptitunnecessarily.”
Thisiswhythe“bad”workoutsareoftenthemostimportantones.Sluggishdaysandbadworkoutsmaintainthecompoundgainsyouaccruedfrompreviousgooddays.Simplydoingsomething—tensquats,fivesprints,apush-up,anythingreally—ishuge.Don’tputupazero.Don’tletlosseseatintoyourcompounding.
Furthermore,it’snotalwaysaboutwhathappensduringtheworkout.It’saboutbeingthetypeofpersonwhodoesn’tmissworkouts.It’seasytotrainwhenyoufeelgood,butit’scrucialtoshowupwhenyoudon’tfeellikeit—evenifyoudolessthanyouhope.Goingtothegymforfiveminutesmaynotimproveyourperformance,butitreaffirmsyouridentity.
Theall-or-nothingcycleofbehaviorchangeisjustonepitfallthatcanderailyourhabits.Anotherpotentialdanger—especiallyifyouare
usingahabittracker—ismeasuringthewrongthing.
KNOWINGWHEN(ANDWHENNOT)TOTRACKAHABIT
Sayyou’rerunningarestaurantandyouwanttoknowifyourchefisdoingagoodjob.Onewaytomeasuresuccessistotrackhowmanycustomerspayforamealeachday.Ifmorecustomerscomein,thefoodmustbegood.Iffewercustomerscomein,somethingmustbewrong.
However,thisonemeasurement—dailyrevenue—onlygivesalimitedpictureofwhat’sreallygoingon.Justbecausesomeonepaysforamealdoesn’tmeantheyenjoythemeal.Evendissatisfiedcustomersareunlikelytodineanddash.Infact,ifyou’reonlymeasuringrevenue,thefoodmightbegettingworsebutyou’remakingupforitwithmarketingordiscountsorsomeothermethod.Instead,itmaybemoreeffectivetotrackhowmanycustomersfinishtheirmealorperhapsthepercentageofcustomerswholeaveageneroustip.
Thedarksideoftrackingaparticularbehavioristhatwebecomedrivenbythenumberratherthanthepurposebehindit.Ifyoursuccessismeasuredbyquarterlyearnings,youwilloptimizesales,revenue,andaccountingforquarterlyearnings.Ifyoursuccessismeasuredbyalowernumberonthescale,youwilloptimizeforalowernumberonthescale,evenifthatmeansembracingcrashdiets,juicecleanses,andfat-losspills.Thehumanmindwantsto“win”whatevergameisbeingplayed.
Thispitfallisevidentinmanyareasoflife.Wefocusonworkinglonghoursinsteadofgettingmeaningfulworkdone.Wecaremoreaboutgettingtenthousandstepsthanwedoaboutbeinghealthy.Weteachforstandardizedtestsinsteadofemphasizinglearning,curiosity,andcriticalthinking.Inshort,weoptimizeforwhatwemeasure.Whenwechoosethewrongmeasurement,wegetthewrongbehavior.
ThisissometimesreferredtoasGoodhart’sLaw.NamedaftertheeconomistCharlesGoodhart,theprinciplestates,“Whenameasurebecomesatarget,itceasestobeagoodmeasure.”Measurementisonlyusefulwhenitguidesyouandaddscontexttoalargerpicture,notwhenitconsumesyou.Eachnumberissimplyonepieceoffeedbackintheoverallsystem.
Inourdata-drivenworld,wetendtoovervaluenumbersandundervalueanythingephemeral,soft,anddifficulttoquantify.Wemistakenlythinkthefactorswecanmeasurearetheonlyfactorsthatexist.Butjustbecauseyoucanmeasuresomethingdoesn’tmeanit’sthemostimportantthing.Andjustbecauseyoucan’tmeasuresomethingdoesn’tmeanit’snotimportantatall.
Allofthistosay,it’scrucialtokeephabittrackinginitsproperplace.Itcanfeelsatisfyingtorecordahabitandtrackyourprogress,butthemeasurementisnottheonlythingthatmatters.Furthermore,therearemanywaystomeasureprogress,andsometimesithelpstoshiftyourfocustosomethingentirelydifferent.
Thisiswhynonscalevictoriescanbeeffectiveforweightloss.Thenumberonthescalemaybestubborn,soifyoufocussolelyonthatnumber,yourmotivationwillsag.Butyoumaynoticethatyourskinlooksbetteroryouwakeupearlieroryoursexdrivegotaboost.Allofthesearevalidwaystotrackyourimprovement.Ifyou’renotfeelingmotivatedbythenumberonthescale,perhapsit’stimetofocusonadifferentmeasurement—onethatgivesyoumoresignalsofprogress.
Nomatterhowyoumeasureyourimprovement,habittrackingoffersasimplewaytomakeyourhabitsmoresatisfying.Eachmeasurementprovidesalittlebitofevidencethatyou’removingintherightdirectionandabriefmomentofimmediatepleasureforajobwelldone.
ChapterSummaryOneofthemostsatisfyingfeelingsisthefeelingofmakingprogress.
Ahabittrackerisasimplewaytomeasurewhetheryoudidahabit—likemarkinganXonacalendar.
Habittrackersandothervisualformsofmeasurementcanmakeyourhabitssatisfyingbyprovidingclearevidenceofyourprogress.
Don’tbreakthechain.Trytokeepyourhabitstreakalive.
Nevermisstwice.Ifyoumissoneday,trytogetbackontrackasquicklyaspossible.
Justbecauseyoucanmeasuresomethingdoesn’tmeanit’sthemostimportantthing.
A
17
HowanAccountabilityPartnerCanChangeEverything
FTERSERVINGASapilotinWorldWarII,RogerFisherattendedHarvardLawSchoolandspentthirty-fouryearsspecializingin
negotiationandconflictmanagement.HefoundedtheHarvardNegotiationProjectandworkedwithnumerouscountriesandworldleadersonpeaceresolutions,hostagecrises,anddiplomaticcompromises.Butitwasinthe1970sand1980s,asthethreatofnuclearwarescalated,thatFisherdevelopedperhapshismostinterestingidea.
Atthetime,Fisherwasfocusedondesigningstrategiesthatcouldpreventnuclearwar,andhehadnoticedatroublingfact.Anysittingpresidentwouldhaveaccesstolaunchcodesthatcouldkillmillionsofpeoplebutwouldneveractuallyseeanyonediebecausehewouldalwaysbethousandsofmilesaway.
“Mysuggestionwasquitesimple,”hewrotein1981.“Putthat[nuclear]codenumberinalittlecapsule,andthenimplantthatcapsulerightnexttotheheartofavolunteer.Thevolunteerwouldcarrywithhimabig,heavybutcherknifeasheaccompaniedthePresident.IfeverthePresidentwantedtofirenuclearweapons,theonlywayhecoulddosowouldbeforhimfirst,withhisownhands,tokillonehumanbeing.ThePresidentsays,‘George,I’msorrybuttensofmillionsmustdie.’Hehastolookatsomeoneandrealizewhatdeathis—whataninnocentdeathis.BloodontheWhiteHousecarpet.It’srealitybroughthome.
“WhenIsuggestedthistofriendsinthePentagontheysaid,‘MyGod,that’sterrible.HavingtokillsomeonewoulddistortthePresident’sjudgment.Hemightneverpushthebutton.’”
Throughoutourdiscussionofthe4thLawofBehaviorChangewehavecoveredtheimportanceofmakinggoodhabitsimmediatelysatisfying.Fisher’sproposalisaninversionofthe4thLaw:Makeitimmediatelyunsatisfying.
Justaswearemorelikelytorepeatanexperiencewhentheendingissatisfying,wearealsomorelikelytoavoidanexperiencewhentheendingispainful.Painisaneffectiveteacher.Ifafailureispainful,itgetsfixed.Ifafailureisrelativelypainless,itgetsignored.Themoreimmediateandmorecostlyamistakeis,thefasteryouwilllearnfromit.Thethreatofabadreviewforcesaplumbertobegoodathisjob.Thepossibilityofacustomerneverreturningmakesrestaurantscreategoodfood.Thecostofcuttingthewrongbloodvesselmakesasurgeonmasterhumananatomyandcutcarefully.Whentheconsequencesaresevere,peoplelearnquickly.
Themoreimmediatethepain,thelesslikelythebehavior.Ifyouwanttopreventbadhabitsandeliminateunhealthybehaviors,thenaddinganinstantcosttotheactionisagreatwaytoreducetheirodds.
Werepeatbadhabitsbecausetheyserveusinsomeway,andthatmakesthemhardtoabandon.ThebestwayIknowtoovercomethispredicamentistoincreasethespeedofthepunishmentassociatedwiththebehavior.Therecan’tbeagapbetweentheactionandtheconsequences.
Assoonasactionsincuranimmediateconsequence,behaviorbeginstochange.Customerspaytheirbillsontimewhentheyarechargedalatefee.Studentsshowuptoclasswhentheirgradeislinkedtoattendance.We’lljumpthroughalotofhoopstoavoidalittlebitofimmediatepain.
Thereis,ofcourse,alimittothis.Ifyou’regoingtorelyonpunishmenttochangebehavior,thenthestrengthofthepunishmentmustmatchtherelativestrengthofthebehavioritistryingtocorrect.Tobeproductive,thecostofprocrastinationmustbegreaterthanthecostofaction.Tobehealthy,thecostoflazinessmustbegreaterthanthecostofexercise.Gettingfinedforsmokinginarestaurantorfailing
torecycleaddsconsequencetoanaction.Behavioronlyshiftsifthepunishmentispainfulenoughandreliablyenforced.
Ingeneral,themorelocal,tangible,concrete,andimmediatetheconsequence,themorelikelyitistoinfluenceindividualbehavior.Themoreglobal,intangible,vague,anddelayedtheconsequence,thelesslikelyitistoinfluenceindividualbehavior.
Thankfully,thereisastraightforwardwaytoaddanimmediatecosttoanybadhabit:createahabitcontract.
THEHABITCONTRACT
ThefirstseatbeltlawwaspassedinNewYorkonDecember1,1984.Atthetime,just14percentofpeopleintheUnitedStatesregularlyworeaseatbelt—butthatwasallabouttochange.
Withinfiveyears,overhalfofthenationhadseatbeltlaws.Today,wearingaseatbeltisenforceablebylawinforty-nineofthefiftystates.Andit’snotjustthelegislation,thenumberofpeoplewearingseatbeltshaschangeddramaticallyaswell.In2016,over88percentofAmericansbuckledupeachtimetheygotinacar.Injustoverthirtyyears,therewasacompletereversalinthehabitsofmillionsofpeople.
Lawsandregulationsareanexampleofhowgovernmentcanchangeourhabitsbycreatingasocialcontract.Asasociety,wecollectivelyagreetoabidebycertainrulesandthenenforcethemasagroup.Wheneveranewpieceoflegislationimpactsbehavior—seatbeltlaws,banningsmokinginsiderestaurants,mandatoryrecycling—itisanexampleofasocialcontractshapingourhabits.Thegroupagreestoactinacertainway,andifyoudon’tfollowalong,you’llbepunished.
Justasgovernmentsuselawstoholdcitizensaccountable,youcancreateahabitcontracttoholdyourselfaccountable.Ahabitcontractisaverbalorwrittenagreementinwhichyoustateyourcommitmenttoaparticularhabitandthepunishmentthatwilloccurifyoudon’tfollowthrough.Thenyoufindoneortwopeopletoactasyouraccountabilitypartnersandsignoffonthecontractwithyou.
BryanHarris,anentrepreneurfromNashville,Tennessee,wasthefirstpersonIsawputthisstrategyintoaction.Shortlyafterthebirthofhisson,Harrisrealizedhewantedtoshedafewpounds.Hewroteupahabitcontractbetweenhimself,hiswife,andhispersonaltrainer.The
firstversionread,“Bryan’s#1objectiveforQ1of2017istostarteatingcorrectlyagainsohefeelsbetter,looksbetter,andisabletohithislong-termgoalof200poundsat10%bodyfat.”
Belowthatstatement,Harrislaidoutaroadmapforachievinghisidealoutcome:
Phase#1:Getbacktoastrict“slow-carb”dietinQ1.
Phase#2:StartastrictmacronutrienttrackingprograminQ2.
Phase#3:RefineandmaintainthedetailsofhisdietandworkoutprograminQ3.
Finally,hewroteouteachofthedailyhabitsthatwouldgethimtohisgoal.Forexample,“Writedownallfoodthatheconsumeseachdayandweighhimselfeachday.”
Andthenhelistedthepunishmentifhefailed:“IfBryandoesn’tdothesetwoitemsthenthefollowingconsequencewillbeenforced:HewillhavetodressupeachworkdayandeachSundaymorningfortherestofthequarter.Dressupisdefinedasnotwearingjeans,t-shirts,hoodies,orshorts.HewillalsogiveJoey(histrainer)$200touseasheseesfitifhemissesonedayofloggingfood.”
Atthebottomofthepage,Harris,hiswife,andhistrainerallsignedthecontract.
Myinitialreactionwasthatacontractlikethisseemedoverlyformalandunnecessary,especiallythesignatures.ButHarrisconvincedmethatsigningthecontractwasanindicationofseriousness.“AnytimeIskipthispart,”hesaid,“Istartslackingalmostimmediately.”
Threemonthslater,afterhittinghistargetsforQ1,Harrisupgradedhisgoals.Theconsequencesescalated,too.Ifhemissedhiscarbohydrateandproteintargets,hehadtopayhistrainer$100.Andifhefailedtoweighhimself,hehadtogivehiswife$500touseasshesawfit.Perhapsmostpainfully,ifheforgottorunsprints,hehadtodressupforworkeverydayandwearanAlabamahattherestofthequarter—thebitterrivalofhisbelovedAuburnteam.
Thestrategyworked.Withhiswifeandtraineractingasaccountabilitypartnersandwiththehabitcontractclarifyingexactly
whattodoeachday,Harrislosttheweight.*
Tomakebadhabitsunsatisfying,yourbestoptionistomakethempainfulinthemoment.Creatingahabitcontractisastraightforwardwaytodoexactlythat.
Evenifyoudon’twanttocreateafull-blownhabitcontract,simplyhavinganaccountabilitypartnerisuseful.ThecomedianMargaretChowritesajokeorsongeveryday.Shedoesthe“songaday”challengewithafriend,whichhelpsthembothstayaccountable.Knowingthatsomeoneiswatchingcanbeapowerfulmotivator.Youarelesslikelytoprocrastinateorgiveupbecausethereisanimmediatecost.Ifyoudon’tfollowthrough,perhapsthey’llseeyouasuntrustworthyorlazy.Suddenly,youarenotonlyfailingtoupholdyourpromisestoyourself,butalsofailingtoupholdyourpromisestoothers.
Youcanevenautomatethisprocess.ThomasFrank,anentrepreneurinBoulder,Colorado,wakesupat5:55eachmorning.Andifhedoesn’t,hehasatweetautomaticallyscheduledthatsays,“It’s6:10andI’mnotupbecauseI’mlazy!Replytothisfor$5viaPayPal(limit5),assumingmyalarmdidn’tmalfunction.”
Wearealwaystryingtopresentourbestselvestotheworld.Wecombourhairandbrushourteethanddressourselvescarefullybecauseweknowthesehabitsarelikelytogetapositivereaction.Wewanttogetgoodgradesandgraduatefromtopschoolstoimpresspotentialemployersandmatesandourfriendsandfamily.Wecareabouttheopinionsofthosearoundusbecauseithelpsifotherslikeus.Thisispreciselywhygettinganaccountabilitypartnerorsigningahabitcontractcanworksowell.
ChapterSummaryTheinversionofthe4thLawofBehaviorChangeismakeitunsatisfying.
Wearelesslikelytorepeatabadhabitifitispainfulorunsatisfying.
Anaccountabilitypartnercancreateanimmediatecosttoinaction.Wecaredeeplyaboutwhatothersthinkofus,andwedonotwantotherstohavealesseropinionofus.
Ahabitcontractcanbeusedtoaddasocialcosttoanybehavior.Itmakesthecostsofviolatingyourpromisespublicandpainful.
Knowingthatsomeoneelseiswatchingyoucanbeapowerfulmotivator.
HOWTOCREATEAGOODHABIT
The1stLaw:MakeItObvious1.1:FillouttheHabitsScorecard.Writedownyourcurrenthabitstobecomeawareofthem.
1.2:Useimplementationintentions:“Iwill[BEHAVIOR]at[TIME]in[LOCATION].”1.3:Usehabitstacking:“After[CURRENTHABIT],Iwill[NEWHABIT].”
1.4:Designyourenvironment.Makethecuesofgoodhabitsobviousandvisible.The2ndLaw:MakeItAttractive
2.1:Usetemptationbundling.Pairanactionyouwanttodowithanactionyouneedtodo.2.2:Joinaculturewhereyourdesiredbehavioristhenormalbehavior.2.3:Createamotivationritual.Dosomethingyouenjoyimmediatelybeforeadifficulthabit.
The3rdLaw:MakeItEasy3.1:Reducefriction.Decreasethenumberofstepsbetweenyouandyourgoodhabits.3.2:Primetheenvironment.Prepareyourenvironmenttomakefutureactionseasier.3.3:Masterthedecisivemoment.Optimizethesmallchoicesthatdeliveroutsizedimpact.3.4:UsetheTwo-MinuteRule.Downscaleyourhabitsuntiltheycanbedoneintwominutes
orless.
3.5:Automateyourhabits.Investintechnologyandonetimepurchasesthatlockinfuturebehavior.
The4thLaw:MakeItSatisfying4.1:Usereinforcement.Giveyourselfanimmediaterewardwhenyoucompleteyourhabit.4.2:Make“doingnothing”enjoyable.Whenavoidingabadhabit,designawaytoseethe
benefits.
4.3:Useahabittracker.Keeptrackofyourhabitstreakand“don’tbreakthechain.”4.4:Nevermisstwice.Whenyouforgettodoahabit,makesureyougetbackontrack
immediately.
HOWTOBREAKABADHABIT
Inversionofthe1stLaw:MakeItInvisible1.5:Reduceexposure.Removethecuesofyourbadhabitsfromyourenvironment.
Inversionofthe2ndLaw:MakeItUnattractive2.4:Reframeyourmind-set.Highlightthebenefitsofavoidingyourbadhabits.
Inversionofthe3rdLaw:MakeItDifficult3.6:Increasefriction.Increasethenumberofstepsbetweenyouandyourbadhabits.3.7:Useacommitmentdevice.Restrictyourfuturechoicestotheonesthatbenefityou.
Inversionofthe4thLaw:MakeItUnsatisfying4.5:Getanaccountabilitypartner.Asksomeonetowatchyourbehavior.
4.6:Createahabitcontract.Makethecostsofyourbadhabitspublicandpainful.
Youcandownloadaprintableversionofthishabitscheatsheetat:atomichabits.com/cheatsheet
ADVANCEDTACTICS
HowtoGofromBeingMerelyGoodtoBeingTrulyGreat
M
18
TheTruthAboutTalent(WhenGenesMatterandWhenTheyDon’t)
ANYPEOPLEAREfamiliarwithMichaelPhelps,whoiswidelyconsideredtobeoneofthegreatestathletesinhistory.Phelpshas
wonmoreOlympicmedalsnotonlythananyswimmerbutalsomorethananyOlympianinanysport.
FewerpeopleknowthenameHichamElGuerrouj,buthewasafantasticathleteinhisownright.ElGuerroujisaMoroccanrunnerwhoholdstwoOlympicgoldmedalsandisoneofthegreatestmiddle-distancerunnersofalltime.Formanyyears,heheldtheworldrecordinthemile,1,500-meter,and2,000-meterraces.AttheOlympicGamesinAthens,Greece,in2004,hewongoldinthe1,500-meterand5,000-meterraces.
Thesetwoathletesarewildlydifferentinmanyways.(Forstarters,onecompetedonlandandtheotherinwater.)Butmostnotably,theydiffersignificantlyinheight.ElGuerroujisfivefeet,nineinchestall.Phelpsissixfeet,fourinchestall.Despitethisseven-inchdifferenceinheight,thetwomenareidenticalinonerespect:MichaelPhelpsandHichamElGuerroujwearthesamelengthinseamontheirpants.
Howisthispossible?Phelpshasrelativelyshortlegsforhisheightandaverylongtorso,theperfectbuildforswimming.ElGuerroujhasincrediblylonglegsandashortupperbody,anidealframefordistancerunning.
Now,imagineiftheseworld-classathletesweretoswitchsports.Givenhisremarkableathleticism,couldMichaelPhelpsbecomeanOlympic-caliberdistancerunnerwithenoughtraining?It’sunlikely.At
peakfitness,Phelpsweighed194pounds,whichis40percentheavierthanElGuerrouj,whocompetedatanultralight138pounds.Tallerrunnersareheavierrunners,andeveryextrapoundisacursewhenitcomestodistancerunning.Againstelitecompetition,Phelpswouldbedoomedfromthestart.
Similarly,ElGuerroujmightbeoneofthebestrunnersinhistory,butit’sdoubtfulhewouldeverqualifyfortheOlympicsasaswimmer.Since1976,theaverageheightofOlympicgoldmedalistsinthemen’s1,500-meterrunisfivefeet,teninches.Incomparison,theaverageheightofOlympicgoldmedalistsinthemen’s100-meterfreestyleswimissixfeet,fourinches.Swimmerstendtobetallandhavelongbacksandarms,whichareidealforpullingthroughthewater.ElGuerroujwouldbeataseveredisadvantagebeforeheevertouchedthepool.
Thesecrettomaximizingyouroddsofsuccessistochoosetherightfieldofcompetition.Thisisjustastruewithhabitchangeasitiswithsportsandbusiness.Habitsareeasiertoperform,andmoresatisfyingtostickwith,whentheyalignwithyournaturalinclinationsandabilities.LikeMichaelPhelpsinthepoolorHichamElGuerroujonthetrack,youwanttoplayagamewheretheoddsareinyourfavor.
Embracingthisstrategyrequirestheacceptanceofthesimpletruththatpeoplearebornwithdifferentabilities.Somepeopledon’tliketodiscussthisfact.Onthesurface,yourgenesseemtobefixed,andit’snofuntotalkaboutthingsyoucannotcontrol.Plus,phraseslikebiologicaldeterminismmakesitsoundlikecertainindividualsaredestinedforsuccessandothersdoomedtofailure.Butthisisashortsightedviewoftheinfluenceofgenesonbehavior.
Thestrengthofgeneticsisalsotheirweakness.Genescannotbeeasilychanged,whichmeanstheyprovideapowerfuladvantageinfavorablecircumstancesandaseriousdisadvantageinunfavorablecircumstances.Ifyouwanttodunkabasketball,beingsevenfeettallisveryuseful.Ifyouwanttoperformagymnasticsroutine,beingsevenfeettallisagreathindrance.Ourenvironmentdeterminesthesuitabilityofourgenesandtheutilityofournaturaltalents.Whenourenvironmentchanges,sodothequalitiesthatdeterminesuccess.
Thisistruenotjustforphysicalcharacteristicsbutformentalonesaswell.I’msmartifyouaskmeabouthabitsandhumanbehavior;not
somuchwhenitcomestoknitting,rocketpropulsion,orguitarchords.Competenceishighlydependentoncontext.
Thepeopleatthetopofanycompetitivefieldarenotonlywelltrained,theyarealsowellsuitedtothetask.Andthisiswhy,ifyouwanttobetrulygreat,selectingtherightplacetofocusiscrucial.
Inshort:genesdonotdetermineyourdestiny.Theydetermineyourareasofopportunity.AsphysicianGaborMatenotes,“Genescanpredispose,buttheydon’tpredetermine.”Theareaswhereyouaregeneticallypredisposedtosuccessaretheareaswherehabitsaremorelikelytobesatisfying.Thekeyistodirectyourefforttowardareasthatbothexciteyouandmatchyournaturalskills,toalignyourambitionwithyourability.
Theobviousquestionis,“HowdoIfigureoutwheretheoddsareinmyfavor?HowdoIidentifytheopportunitiesandhabitsthatarerightforme?”Thefirstplacewewilllookforananswerisbyunderstandingyourpersonality.
HOWYOURPERSONALITYINFLUENCESYOURHABITS
Yourgenesareoperatingbeneaththesurfaceofeveryhabit.Indeed,beneaththesurfaceofeverybehavior.Geneshavebeenshowntoinfluenceeverythingfromthenumberofhoursyouspendwatchingtelevisiontoyourlikelihoodtomarryordivorcetoyourtendencytogetaddictedtodrugs,alcohol,ornicotine.There’sastronggeneticcomponenttohowobedientorrebelliousyouarewhenfacingauthority,howvulnerableorresistantyouaretostressfulevents,howproactiveorreactiveyoutendtobe,andevenhowcaptivatedorboredyoufeelduringsensoryexperienceslikeattendingaconcert.AsRobertPlomin,abehavioralgeneticistatKing’sCollegeinLondon,toldme,“Itisnowatthepointwherewehavestoppedtestingtoseeiftraitshaveageneticcomponentbecauseweliterallycan’tfindasingleonethatisn’tinfluencedbyourgenes.”
Bundledtogether,youruniqueclusterofgenetictraitspredisposeyoutoaparticularpersonality.Yourpersonalityisthesetofcharacteristicsthatisconsistentfromsituationtosituation.Themostprovenscientificanalysisofpersonalitytraitsisknownasthe“BigFive,”whichbreaksthemdownintofivespectrumsofbehavior.
1. Opennesstoexperience:fromcuriousandinventiveononeendtocautiousandconsistentontheother.
2. Conscientiousness:organizedandefficienttoeasygoingandspontaneous.
3. Extroversion:outgoingandenergetictosolitaryandreserved(youlikelyknowthemasextrovertsvs.introverts).
4. Agreeableness:friendlyandcompassionatetochallenginganddetached.
5. Neuroticism:anxiousandsensitivetoconfident,calm,andstable.
Allfivecharacteristicshavebiologicalunderpinnings.Extroversion,forinstance,canbetrackedfrombirth.Ifscientistsplayaloudnoiseinthenursingward,somebabiesturntowarditwhileothersturnaway.Whentheresearcherstrackedthesechildrenthroughlife,theyfoundthatthebabieswhoturnedtowardthenoiseweremorelikelytogrowuptobeextroverts.Thosewhoturnedawayweremorelikelytobecomeintroverts.
Peoplewhoarehighinagreeablenessarekind,considerate,andwarm.Theyalsotendtohavehighernaturaloxytocinlevels,ahormonethatplaysanimportantroleinsocialbonding,increasesfeelingsoftrust,andcanactasanaturalantidepressant.Youcaneasilyimaginehowsomeonewithmoreoxytocinmightbeinclinedtobuildhabitslikewritingthank-younotesororganizingsocialevents.
Asathirdexample,considerneuroticism,whichisapersonalitytraitallpeoplepossesstovariousdegrees.Peoplewhoarehighinneuroticismtendtobeanxiousandworrymorethanothers.Thistraithasbeenlinkedtohypersensitivityoftheamygdala,theportionofthebrainresponsiblefornoticingthreats.Inotherwords,peoplewhoaremoresensitivetonegativecuesintheirenvironmentaremorelikelytoscorehighinneuroticism.
Ourhabitsarenotsolelydeterminedbyourpersonalities,butthereisnodoubtthatourgenesnudgeusinacertaindirection.Ourdeeplyrootedpreferencesmakecertainbehaviorseasierforsomepeoplethanforothers.Youdon’thavetoapologizeforthesedifferencesorfeelguiltyaboutthem,butyoudohavetoworkwiththem.Apersonwhoscoresloweronconscientiousness,forexample,willbelesslikelytobe
orderlybynatureandmayneedtorelymoreheavilyonenvironmentdesigntostickwithgoodhabits.(Asareminderforthelessconscientiousreadersamongus,environmentdesignisastrategywediscussedinChapters6and12.)
Thetakeawayisthatyoushouldbuildhabitsthatworkforyourpersonality.*Peoplecangetrippedworkingoutlikeabodybuilder,butifyoupreferrockclimbingorcyclingorrowing,thenshapeyourexercisehabitaroundyourinterests.Ifyourfriendfollowsalow-carbdietbutyoufindthatlow-fatworksforyou,thenmorepowertoyou.Ifyouwanttoreadmore,don’tbeembarrassedifyouprefersteamyromancenovelsovernonfiction.Readwhateverfascinatesyou.*Youdon’thavetobuildthehabitseveryonetellsyoutobuild.Choosethehabitthatbestsuitsyou,nottheonethatismostpopular.
Thereisaversionofeveryhabitthatcanbringyoujoyandsatisfaction.Findit.Habitsneedtobeenjoyableiftheyaregoingtostick.Thisisthecoreideabehindthe4thLaw.
Tailoringyourhabitstoyourpersonalityisagoodstart,butthisisnottheendofthestory.Let’sturnourattentiontofindinganddesigningsituationswhereyou’reatanaturaladvantage.
HOWTOFINDAGAMEWHERETHEODDSAREINYOURFAVOR
Learningtoplayagamewheretheoddsareinyourfavoriscriticalformaintainingmotivationandfeelingsuccessful.Intheory,youcanenjoyalmostanything.Inpractice,youaremorelikelytoenjoythethingsthatcomeeasilytoyou.Peoplewhoaretalentedinaparticularareatendtobemorecompetentatthattaskandarethenpraisedfordoingagoodjob.Theystayenergizedbecausetheyaremakingprogresswhereothershavefailed,andbecausetheygetrewardedwithbetterpayandbiggeropportunities,whichnotonlymakesthemhappierbutalsopropelsthemtoproduceevenhigher-qualitywork.It’savirtuouscycle.
Picktherighthabitandprogressiseasy.Pickthewronghabitandlifeisastruggle.
Howdoyoupicktherighthabit?Thefirststepissomethingwecoveredinthe3rdLaw:makeiteasy.Inmanycases,whenpeoplepickthewronghabit,itsimplymeanstheypickedahabitthatwastoo
difficult.Whenahabitiseasy,youaremorelikelytobesuccessful.Whenyouaresuccessful,youaremorelikelytofeelsatisfied.However,thereisanotherleveltoconsider.Inthelong-run,ifyoucontinuetoadvanceandimprove,anyareacanbecomechallenging.Atsomepoint,youneedtomakesureyou’replayingtherightgameforyourskillset.Howdoyoufigurethatout?
Themostcommonapproachistrialanderror.Ofcourse,there’saproblemwiththisstrategy:lifeisshort.Youdon’thavetimetotryeverycareer,dateeveryeligiblebachelor,orplayeverymusicalinstrument.Thankfully,thereisaneffectivewaytomanagethisconundrum,anditisknownastheexplore/exploittrade-off.
Inthebeginningofanewactivity,thereshouldbeaperiodofexploration.Inrelationships,it’scalleddating.Incollege,it’scalledtheliberalarts.Inbusiness,it’scalledsplittesting.Thegoalistotryoutmanypossibilities,researchabroadrangeofideas,andcastawidenet.
Afterthisinitialperiodofexploration,shiftyourfocustothebestsolutionyou’vefound—butkeepexperimentingoccasionally.Theproperbalancedependsonwhetheryou’rewinningorlosing.Ifyouarecurrentlywinning,youexploit,exploit,exploit.Ifyouarecurrentlylosing,youcontinuetoexplore,explore,explore.
Inthelong-runitisprobablymosteffectivetoworkonthestrategythatseemstodeliverthebestresultsabout80to90percentofthetimeandkeepexploringwiththeremaining10to20percent.Googlefamouslyasksemployeestospend80percentoftheworkweekontheirofficialjoband20percentonprojectsoftheirchoice,whichhasledtothecreationofblockbusterproductslikeAdWordsandGmail.
Theoptimalapproachalsodependsonhowmuchtimeyouhave.Ifyouhavealotoftime—likesomeoneatthebeginningoftheircareer—itmakesmoresensetoexplorebecauseonceyoufindtherightthing,youstillhaveagoodamountoftimetoexploitit.Ifyou’repressedfortime—say,asyoucomeuponthedeadlineforaproject—youshouldimplementthebestsolutionyou’vefoundsofarandgetsomeresults.
Asyouexploredifferentoptions,thereareaseriesofquestionsyoucanaskyourselftocontinuallynarrowinonthehabitsandareasthatwillbemostsatisfyingtoyou:
Whatfeelslikefuntome,butworktoothers?Themarkofwhetheryouaremadeforataskisnotwhetheryouloveitbut
whetheryoucanhandlethepainofthetaskeasierthanmostpeople.Whenareyouenjoyingyourselfwhileotherpeoplearecomplaining?Theworkthathurtsyoulessthanithurtsothersistheworkyouweremadetodo.
Whatmakesmelosetrackoftime?Flowisthementalstateyouenterwhenyouaresofocusedonthetaskathandthattherestoftheworldfadesaway.Thisblendofhappinessandpeakperformanceiswhatathletesandperformersexperiencewhentheyare“inthezone.”Itisnearlyimpossibletoexperienceaflowstateandnotfindthetasksatisfyingatleasttosomedegree.
WheredoIgetgreaterreturnsthantheaverageperson?Wearecontinuallycomparingourselvestothosearoundus,andabehaviorismorelikelytobesatisfyingwhenthecomparisonisinourfavor.WhenIstartedwritingatjamesclear.com,myemaillistgrewveryquickly.Iwasn’tquitesurewhatIwasdoingwell,butIknewthatresultsseemedtobecomingfasterformethanforsomeofmycolleagues,whichmotivatedmetokeepwriting.
Whatcomesnaturallytome?Forjustamoment,ignorewhatyouhavebeentaught.Ignorewhatsocietyhastoldyou.Ignorewhatothersexpectofyou.Lookinsideyourselfandask,“Whatfeelsnaturaltome?WhenhaveIfeltalive?WhenhaveIfeltliketherealme?”Nointernaljudgmentsorpeople-pleasing.Nosecond-guessingorself-criticism.Justfeelingsofengagementandenjoyment.Wheneveryoufeelauthenticandgenuine,youareheadedintherightdirection.
Tobehonest,someofthisprocessisjustluck.MichaelPhelpsandHichamElGuerroujwereluckytobebornwithararesetofabilitiesthatarehighlyvaluedbysocietyandtobeplacedintheidealenvironmentforthoseabilities.Weallhavelimitedtimeonthisplanet,andthetrulygreatamongusaretheoneswhonotonlyworkhardbutalsohavethegoodfortunetobeexposedtoopportunitiesthatfavorus.
Butwhatifyoudon’twanttoleaveituptoluck?
Ifyoucan’tfindagamewheretheoddsarestackedinyourfavor,createone.ScottAdams,thecartoonistbehindDilbert,says,“Everyonehasatleastafewareasinwhichtheycouldbeinthetop25%withsomeeffort.Inmycase,Icandrawbetterthanmostpeople,butI’mhardlyanartist.AndI’mnotanyfunnierthantheaverage
standupcomedianwhonevermakesitbig,butI’mfunnierthanmostpeople.Themagicisthatfewpeoplecandrawwellandwritejokes.It’sthecombinationofthetwothatmakeswhatIdosorare.Andwhenyouaddinmybusinessbackground,suddenlyIhadatopicthatfewcartoonistscouldhopetounderstandwithoutlivingit.”
Whenyoucan’twinbybeingbetter,youcanwinbybeingdifferent.Bycombiningyourskills,youreducethelevelofcompetition,whichmakesiteasiertostandout.Youcanshortcuttheneedforageneticadvantage(orforyearsofpractice)byrewritingtherules.Agoodplayerworkshardtowinthegameeveryoneelseisplaying.Agreatplayercreatesanewgamethatfavorstheirstrengthsandavoidstheirweaknesses.
Incollege,Idesignedmyownmajor,biomechanics,whichwasacombinationofphysics,chemistry,biology,andanatomy.Iwasn’tsmartenoughtostandoutamongthetopphysicsorbiologymajors,soIcreatedmyowngame.Andbecauseitsuitedme—IwasonlytakingthecoursesIwasinterestedin—studyingfeltlikelessofachore.Itwasalsoeasiertoavoidthetrapofcomparingmyselftoeveryoneelse.Afterall,nobodyelsewastakingthesamecombinationofclasses,sowhocouldsayiftheywerebetterorworse?
Specializationisapowerfulwaytoovercomethe“accident”ofbadgenetics.Themoreyoumasteraspecificskill,theharderitbecomesforotherstocompetewithyou.Manybodybuildersarestrongerthantheaveragearmwrestler,butevenamassivebodybuildermayloseatarmwrestlingbecausethearmwrestlingchamphasveryspecificstrength.Evenifyou’renotthemostnaturallygifted,youcanoftenwinbybeingthebestinaverynarrowcategory.
Boilingwaterwillsoftenapotatobuthardenanegg.Youcan’tcontrolwhetheryou’reapotatooranegg,butyoucandecidetoplayagamewhereit’sbettertobehardorsoft.Ifyoucanfindamorefavorableenvironment,youcantransformthesituationfromonewheretheoddsareagainstyoutoonewheretheyareinyourfavor.
HOWTOGETTHEMOSTOUTOFYOURGENES
Ourgenesdonoteliminatetheneedforhardwork.Theyclarifyit.Theytelluswhattoworkhardon.Oncewerealizeourstrengths,weknowwheretospendourtimeandenergy.Weknowwhichtypesof
opportunitiestolookforandwhichtypesofchallengestoavoid.Thebetterweunderstandournature,thebetterourstrategycanbe.
Biologicaldifferencesmatter.Evenso,it’smoreproductivetofocusonwhetheryouarefulfillingyourownpotentialthancomparingyourselftosomeoneelse.Thefactthatyouhaveanaturallimittoanyspecificabilityhasnothingtodowithwhetheryouarereachingtheceilingofyourcapabilities.Peoplegetsocaughtupinthefactthattheyhavelimitsthattheyrarelyexerttheeffortrequiredtogetclosetothem.
Furthermore,genescan’tmakeyousuccessfulifyou’renotdoingthework.Yes,it’spossiblethattherippedtraineratthegymhasbettergenes,butifyouhaven’tputinthesamereps,it’simpossibletosayifyouhavebeendealtabetterorworsegenetichand.Untilyouworkashardasthoseyouadmire,don’texplainawaytheirsuccessasluck.
Insummary,oneofthebestwaystoensureyourhabitsremainsatisfyingoverthelong-runistopickbehaviorsthatalignwithyourpersonalityandskills.Workhardonthethingsthatcomeeasy.
ChapterSummaryThesecrettomaximizingyouroddsofsuccessistochoosetherightfieldofcompetition.
Picktherighthabitandprogressiseasy.Pickthewronghabitandlifeisastruggle.
Genescannotbeeasilychanged,whichmeanstheyprovideapowerfuladvantageinfavorablecircumstancesandaseriousdisadvantageinunfavorablecircumstances.
Habitsareeasierwhentheyalignwithyournaturalabilities.Choosethehabitsthatbestsuityou.
Playagamethatfavorsyourstrengths.Ifyoucan’tfindagamethatfavorsyou,createone.
Genesdonoteliminatetheneedforhardwork.Theyclarifyit.Theytelluswhattoworkhardon.
I
19
TheGoldilocksRule:HowtoStayMotivatedinLifeandWork
N1955,DisneylandhadjustopenedinAnaheim,California,whenaten-year-oldboywalkedinandaskedforajob.Laborlawswere
loosebackthenandtheboymanagedtolandapositionsellingguidebooksfor$0.50apiece.
Withinayear,hehadtransitionedtoDisney’smagicshop,wherehelearnedtricksfromtheolderemployees.Heexperimentedwithjokesandtriedoutsimpleroutinesonvisitors.Soonhediscoveredthatwhathelovedwasnotperformingmagicbutperformingingeneral.Hesethissightsonbecomingacomedian.
Beginninginhisteenageyears,hestartedperforminginlittleclubsaroundLosAngeles.Thecrowdsweresmallandhisactwasshort.Hewasrarelyonstageformorethanfiveminutes.Mostofthepeopleinthecrowdweretoobusydrinkingortalkingwithfriendstopayattention.Onenight,heliterallydeliveredhisstand-uproutinetoanemptyclub.
Itwasn’tglamorouswork,buttherewasnodoubthewasgettingbetter.Hisfirstroutineswouldonlylastoneortwominutes.Byhighschool,hismaterialhadexpandedtoincludeafive-minuteactand,afewyearslater,aten-minuteshow.Atnineteen,hewasperformingweeklyfortwentyminutesatatime.Hehadtoreadthreepoemsduringtheshowjusttomaketheroutinelongenough,buthisskillscontinuedtoprogress.
Hespentanotherdecadeexperimenting,adjusting,andpracticing.Hetookajobasatelevisionwriterand,gradually,hewasabletoland
hisownappearancesontalkshows.Bythemid-1970s,hehadworkedhiswayintobeingaregularguestonTheTonightShowandSaturdayNightLive.
Finally,afternearlyfifteenyearsofwork,theyoungmanrosetofame.Hetouredsixtycitiesinsixty-threedays.Thenseventy-twocitiesineightydays.Theneighty-fivecitiesinninetydays.Hehad18,695peopleattendoneshowinOhio.Another45,000ticketsweresoldforhisthree-dayshowinNewYork.Hecatapultedtothetopofhisgenreandbecameoneofthemostsuccessfulcomediansofhistime.
HisnameisSteveMartin.
Martin’sstoryoffersafascinatingperspectiveonwhatittakestostickwithhabitsforthelongrun.Comedyisnotforthetimid.Itishardtoimagineasituationthatwouldstrikefearintotheheartsofmorepeoplethanperformingaloneonstageandfailingtogetasinglelaugh.AndyetSteveMartinfacedthisfeareveryweekforeighteenyears.Inhiswords,“10yearsspentlearning,4yearsspentrefining,and4yearsasawildsuccess.”
Whyisitthatsomepeople,likeMartin,stickwiththeirhabits—whetherpracticingjokesordrawingcartoonsorplayingguitar—whilemostofusstruggletostaymotivated?Howdowedesignhabitsthatpullusinratherthanonesthatfadeaway?Scientistshavebeenstudyingthisquestionformanyyears.Whilethereisstillmuchtolearn,oneofthemostconsistentfindingsisthatthewaytomaintainmotivationandachievepeaklevelsofdesireistoworkontasksof“justmanageabledifficulty.”
Thehumanbrainlovesachallenge,butonlyifitiswithinanoptimalzoneofdifficulty.Ifyoulovetennisandtrytoplayaseriousmatchagainstafour-year-old,youwillquicklybecomebored.It’stooeasy.You’llwineverypoint.Incontrast,ifyouplayaprofessionaltennisplayerlikeRogerFedererorSerenaWilliams,youwillquicklylosemotivationbecausethematchistoodifficult.
Nowconsiderplayingtennisagainstsomeonewhoisyourequal.Asthegameprogresses,youwinafewpointsandyouloseafew.Youhaveagoodchanceofwinning,butonlyifyoureallytry.Yourfocusnarrows,distractionsfadeaway,andyoufindyourselffullyinvestedinthetaskathand.ThisisachallengeofjustmanageabledifficultyanditisaprimeexampleoftheGoldilocksRule.
TheGoldilocksRulestatesthathumansexperiencepeakmotivationwhenworkingontasksthatarerightontheedgeoftheircurrentabilities.Nottoohard.Nottooeasy.Justright.
THEGOLDILOCKSRULE
FIGURE15:Maximummotivationoccurswhenfacingachallengeofjustmanageabledifficulty.InpsychologyresearchthisisknownastheYerkes–Dodsonlaw,whichdescribestheoptimallevelofarousalasthemidpointbetweenboredomandanxiety.
Martin’scomedycareerisanexcellentexampleoftheGoldilocksRuleinpractice.Eachyear,heexpandedhiscomedyroutine—butonlybyaminuteortwo.Hewasalwaysaddingnewmaterial,buthealsokeptafewjokesthatwereguaranteedtogetlaughs.Therewerejustenoughvictoriestokeephimmotivatedandjustenoughmistakestokeephimworkinghard.
Whenyou’restartinganewhabit,it’simportanttokeepthebehavioraseasyaspossiblesoyoucanstickwithitevenwhenconditionsaren’tperfect.Thisisanideawecoveredindetailwhilediscussingthe3rdLawofBehaviorChange.
Onceahabithasbeenestablished,however,it’simportanttocontinuetoadvanceinsmallways.Theselittleimprovementsandnewchallengeskeepyouengaged.AndifyouhittheGoldilocksZonejustright,youcanachieveaflowstate.*
Aflowstateistheexperienceofbeing“inthezone”andfullyimmersedinanactivity.Scientistshavetriedtoquantifythisfeeling.Theyfoundthattoachieveastateofflow,ataskmustberoughly4percentbeyondyourcurrentability.Inreallifeit’stypicallynotfeasibletoquantifythedifficultyofanactioninthisway,butthecoreideaoftheGoldilocksRuleremains:workingonchallengesofjustmanageabledifficulty—somethingontheperimeterofyourability—seemscrucialformaintainingmotivation.
Improvementrequiresadelicatebalance.Youneedtoregularlysearchforchallengesthatpushyoutoyouredgewhilecontinuingtomakeenoughprogresstostaymotivated.Behaviorsneedtoremainnovelinorderforthemtostayattractiveandsatisfying.Withoutvariety,wegetbored.Andboredomisperhapsthegreatestvillainonthequestforself-improvement.
HOWTOSTAYFOCUSEDWHENYOUGETBOREDWORKINGONYOURGOALS
Aftermybaseballcareerended,Iwaslookingforanewsport.Ijoinedaweightliftingteamandonedayanelitecoachvisitedourgym.Hehadworkedwiththousandsofathletesduringhislongcareer,includingafewOlympians.Iintroducedmyselfandwebegantalkingabouttheprocessofimprovement.
“What’sthedifferencebetweenthebestathletesandeveryoneelse?”Iasked.“Whatdothereallysuccessfulpeopledothatmostdon’t?”
Hementionedthefactorsyoumightexpect:genetics,luck,talent.ButthenhesaidsomethingIwasn’texpecting:“Atsomepointitcomesdowntowhocanhandletheboredomoftrainingeveryday,doingthesameliftsoverandoverandover.”
Hisanswersurprisedmebecauseit’sadifferentwayofthinkingaboutworkethic.Peopletalkaboutgetting“ampedup”toworkontheirgoals.Whetherit’sbusinessorsportsorart,youhearpeoplesaythingslike,“Itallcomesdowntopassion.”Or,“Youhavetoreallywant
it.”Asaresult,manyofusgetdepressedwhenwelosefocusormotivationbecausewethinkthatsuccessfulpeoplehavesomebottomlessreserveofpassion.Butthiscoachwassayingthatreallysuccessfulpeoplefeelthesamelackofmotivationaseveryoneelse.Thedifferenceisthattheystillfindawaytoshowupdespitethefeelingsofboredom.
Masteryrequirespractice.Butthemoreyoupracticesomething,themoreboringandroutineitbecomes.Oncethebeginnergainshavebeenmadeandwelearnwhattoexpect,ourintereststartstofade.Sometimesithappensevenfasterthanthat.Allyouhavetodoishitthegymafewdaysinaroworpublishacoupleofblogpostsontimeandlettingonedayslipdoesn’tfeellikemuch.Thingsaregoingwell.It’seasytorationalizetakingadayoffbecauseyou’reinagoodplace.
Thegreatestthreattosuccessisnotfailurebutboredom.Wegetboredwithhabitsbecausetheystopdelightingus.Theoutcomebecomesexpected.Andasourhabitsbecomeordinary,westartderailingourprogresstoseeknovelty.Perhapsthisiswhywegetcaughtupinanever-endingcycle,jumpingfromoneworkouttothenext,onediettothenext,onebusinessideatothenext.Assoonasweexperiencetheslightestdipinmotivation,webeginseekinganewstrategy—eveniftheoldonewasstillworking.AsMachiavellinoted,“Mendesirenoveltytosuchanextentthatthosewhoaredoingwellwishforachangeasmuchasthosewhoaredoingbadly.”
Perhapsthisiswhymanyofthemosthabit-formingproductsarethosethatprovidecontinuousformsofnovelty.Videogamesprovidevisualnovelty.Pornprovidessexualnovelty.Junkfoodsprovideculinarynovelty.Eachoftheseexperiencesoffercontinualelementsofsurprise.
Inpsychology,thisisknownasavariablereward.*Slotmachinesarethemostcommonreal-worldexample.Agamblerhitsthejackpoteverynowandthenbutnotatanypredictableinterval.Thepaceofrewardsvaries.Thisvarianceleadstothegreatestspikeofdopamine,enhancesmemoryrecall,andaccelerateshabitformation.
Variablerewardswon’tcreateacraving—thatis,youcan’ttakearewardpeopleareuninterestedin,giveittothematavariableinterval,andhopeitwillchangetheirmind—buttheyareapowerfulwaytoamplifythecravingswealreadyexperiencebecausetheyreduceboredom.
Thesweetspotofdesireoccursata50/50splitbetweensuccessandfailure.Halfofthetimeyougetwhatyouwant.Halfofthetimeyoudon’t.Youneedjustenough“winning”toexperiencesatisfactionandjustenough“wanting”toexperiencedesire.ThisisoneofthebenefitsoffollowingtheGoldilocksRule.Ifyou’realreadyinterestedinahabit,workingonchallengesofjustmanageabledifficultyisagoodwaytokeepthingsinteresting.
Ofcourse,notallhabitshaveavariablerewardcomponent,andyouwouldn’twantthemto.IfGoogleonlydeliveredausefulsearchresultsomeofthetime,Iwouldswitchtoacompetitorprettyquickly.IfUberonlypickeduphalfofmytrips,IdoubtI’dbeusingthatservicemuchlonger.AndifIflossedmyteetheachnightandonlysometimesendedupwithacleanmouth,IthinkI’dskipit.
Variablerewardsornot,nohabitwillstayinterestingforever.Atsomepoint,everyonefacesthesamechallengeonthejourneyofself-improvement:youhavetofallinlovewithboredom.
Weallhavegoalsthatwewouldliketoachieveanddreamsthatwewouldliketofulfill,butitdoesn’tmatterwhatyouaretryingtobecomebetterat,ifyouonlydotheworkwhenit’sconvenientorexciting,thenyou’llneverbeconsistentenoughtoachieveremarkableresults.
Icanguaranteethatifyoumanagetostartahabitandkeepstickingtoit,therewillbedayswhenyoufeellikequitting.Whenyoustartabusiness,therewillbedayswhenyoudon’tfeellikeshowingup.Whenyou’reatthegym,therewillbesetsthatyoudon’tfeellikefinishing.Whenit’stimetowrite,therewillbedaysthatyoudon’tfeelliketyping.Butsteppingupwhenit’sannoyingorpainfulordrainingtodoso,that’swhatmakesthedifferencebetweenaprofessionalandanamateur.
Professionalssticktotheschedule;amateursletlifegetintheway.Professionalsknowwhatisimportanttothemandworktowarditwithpurpose;amateursgetpulledoffcoursebytheurgenciesoflife.
DavidCain,anauthorandmeditationteacher,encourageshisstudentstoavoidbeing“fair-weathermeditators.”Similarly,youdon’twanttobeafair-weatherathleteorafair-weatherwriterorafair-weatheranything.Whenahabitistrulyimportanttoyou,youhavetobewillingtosticktoitinanymood.Professionalstakeactioneven
whenthemoodisn’tright.Theymightnotenjoyit,buttheyfindawaytoputtherepsin.
TherehavebeenalotofsetsthatIhaven’tfeltlikefinishing,butI’veneverregretteddoingtheworkout.TherehavebeenalotofarticlesIhaven’tfeltlikewriting,butI’veneverregrettedpublishingonschedule.TherehavebeenalotofdaysI’vefeltlikerelaxing,butI’veneverregrettedshowingupandworkingonsomethingthatwasimportanttome.
Theonlywaytobecomeexcellentistobeendlesslyfascinatedbydoingthesamethingoverandover.Youhavetofallinlovewithboredom.
ChapterSummaryTheGoldilocksRulestatesthathumansexperiencepeakmotivationwhenworkingontasksthatarerightontheedgeoftheircurrentabilities.
Thegreatestthreattosuccessisnotfailurebutboredom.
Ashabitsbecomeroutine,theybecomelessinterestingandlesssatisfying.Wegetbored.
Anyonecanworkhardwhentheyfeelmotivated.It’stheabilitytokeepgoingwhenworkisn’texcitingthatmakesthedifference.
Professionalssticktotheschedule;amateursletlifegetintheway.
H
20
TheDownsideofCreatingGoodHabits
ABITSCREATETHEFOUNDATIONFORMASTERY.Inchess,itisonlyafterthebasicmovementsofthepieceshavebecomeautomaticthata
playercanfocusonthenextlevelofthegame.Eachchunkofinformationthatismemorizedopensupthementalspaceformoreeffortfulthinking.Thisistrueforanyendeavor.Whenyouknowthesimplemovementssowellthatyoucanperformthemwithoutthinking,youarefreetopayattentiontomoreadvanceddetails.Inthisway,habitsarethebackboneofanypursuitofexcellence.
However,thebenefitsofhabitscomeatacost.Atfirst,eachrepetitiondevelopsfluency,speed,andskill.Butthen,asahabitbecomesautomatic,youbecomelesssensitivetofeedback.Youfallintomindlessrepetition.Itbecomeseasiertoletmistakesslide.Whenyoucandoit“goodenough”onautopilot,youstopthinkingabouthowtodoitbetter.
Theupsideofhabitsisthatwecandothingswithoutthinking.Thedownsideofhabitsisthatyougetusedtodoingthingsacertainwayandstoppayingattentiontolittleerrors.Youassumeyou’regettingbetterbecauseyou’regainingexperience.Inreality,youaremerelyreinforcingyourcurrenthabits—notimprovingthem.Infact,someresearchhasshownthatonceaskillhasbeenmasteredthereisusuallyaslightdeclineinperformanceovertime.
Usually,thisminordipinperformanceisnocauseforworry.Youdon’tneedasystemtocontinuouslyimprovehowwellyoubrushyourteethortieyourshoesormakeyourmorningcupoftea.Withhabitslikethese,goodenoughisusuallygoodenough.Thelessenergyyou
spendontrivialchoices,themoreyoucanspenditonwhatreallymatters.
However,whenyouwanttomaximizeyourpotentialandachieveelitelevelsofperformance,youneedamorenuancedapproach.Youcan’trepeatthesamethingsblindlyandexpecttobecomeexceptional.Habitsarenecessary,butnotsufficientformastery.Whatyouneedisacombinationofautomatichabitsanddeliberatepractice.
Habits+DeliberatePractice=Mastery
Tobecomegreat,certainskillsdoneedtobecomeautomatic.Basketballplayersneedtobeabletodribblewithoutthinkingbeforetheycanmoveontomasteringlayupswiththeirnondominanthand.Surgeonsneedtorepeatthefirstincisionsomanytimesthattheycoulddoitwiththeireyesclosed,sothattheycanfocusonthehundredsofvariablesthatariseduringsurgery.Butafteronehabithasbeenmastered,youhavetoreturntotheeffortfulpartoftheworkandbeginbuildingthenexthabit.
Masteryistheprocessofnarrowingyourfocustoatinyelementofsuccess,repeatingituntilyouhaveinternalizedtheskill,andthenusingthisnewhabitasthefoundationtoadvancetothenextfrontierofyourdevelopment.Oldtasksbecomeeasierthesecondtimearound,butitdoesn’tgeteasieroverallbecausenowyou’repouringyourenergyintothenextchallenge.Eachhabitunlocksthenextlevelofperformance.It’sanendlesscycle.
MASTERINGONEHABIT
MASTERINGAFIELD
FIGURE16:Theprocessofmasteryrequiresthatyouprogressivelylayerimprovementsontopofoneanother,eachhabitbuildinguponthelastuntilanewlevelofperformancehasbeenreachedandahigherrangeofskillshasbeeninternalized.
Althoughhabitsarepowerful,whatyouneedisawaytoremainconsciousofyourperformanceovertime,soyoucancontinuetorefineandimprove.Itispreciselyatthemomentwhenyoubegintofeellikeyouhavemasteredaskill—rightwhenthingsarestartingtofeel
automaticandyouarebecomingcomfortable—thatyoumustavoidslippingintothetrapofcomplacency.
Thesolution?Establishasystemforreflectionandreview.
HOWTOREVIEWYOURHABITSANDMAKEADJUSTMENTS
In1986,theLosAngelesLakershadoneofthemosttalentedbasketballteamseverassembled,buttheyarerarelyrememberedthatway.Theteamstartedthe1985–1986NBAseasonwithanastounding29–5record.“Thepunditsweresayingthatwemightbethebestteaminthehistoryofbasketball,”headcoachPatRileysaidaftertheseason.Surprisingly,theLakersstumbledinthe1986playoffsandsufferedaseason-endingdefeatintheWesternConferenceFinals.The“bestteaminthehistoryofbasketball”didn’tevenplayfortheNBAchampionship.
Afterthatblow,Rileywastiredofhearingabouthowmuchtalenthisplayershadandabouthowmuchpromisehisteamheld.Hedidn’twanttoseeflashesofbrilliancefollowedbyagradualfadeinperformance.HewantedtheLakerstoplayuptotheirpotential,nightafternight.Inthesummerof1986,hecreatedaplantodoexactlythat,asystemthathecalledtheCareerBestEffortprogramorCBE.
“WhenplayersfirstjointheLakers,”Rileyexplained,“wetracktheirbasketballstatisticsallthewaybacktohighschool.IcallthisTakingTheirNumber.Welookforanaccurategaugeofwhataplayercando,thenbuildhimintoourplanfortheteam,basedonthenotionthathewillmaintainandthenimproveuponhisaverages.”
Afterdeterminingaplayer’sbaselinelevelofperformance,Rileyaddedakeystep.Heaskedeachplayerto“improvetheiroutputbyatleast1percentoverthecourseoftheseason.Iftheysucceeded,itwouldbeaCBE,orCareerBestEffort.”SimilartotheBritishCyclingteamthatwediscussedinChapter1,theLakerssoughtpeakperformancebygettingslightlybettereachday.
RileywascarefultopointoutthatCBEwasnotmerelyaboutpointsorstatisticsbutaboutgivingyour“besteffortspirituallyandmentallyandphysically.”Playersgotcreditfor“allowinganopponenttorunintoyouwhenyouknowthatafoulwillbecalledagainsthim,divingforlooseballs,goingafterreboundswhetheryouarelikelytogetthem
ornot,helpingateammatewhentheplayerhe’sguardinghassurgedpasthim,andother‘unsunghero’deeds.”
Asanexample,let’ssaythatMagicJohnson—theLakersstarplayeratthetime—had11points,8rebounds,12assists,2steals,and5turnoversinagame.Magicalsogotcreditforan“unsunghero”deedbydivingafteralooseball(+1).Finally,heplayedatotalof33minutesinthisimaginarygame.
Thepositivenumbers(11+8+12+2+1)addupto34.Then,wesubtractthe5turnovers(34–5)toget29.Finally,wedivide29by33minutesplayed.
29/33=0.879
Magic’sCBEnumberherewouldbe879.Thisnumberwascalculatedforallofaplayer’sgames,anditwastheaverageCBEthataplayerwasaskedtoimproveby1percentovertheseason.Rileycomparedeachplayer’scurrentCBEtonotonlytheirpastperformancesbutalsothoseofotherplayersintheleague.AsRileyputit,“Werankteammembersalongsideleagueopponentswhoplaythesamepositionandhavesimilarroledefinitions.”
SportswriterJackieMacMullannoted,“Rileytrumpetedthetopperformersintheleagueinboldletteringontheblackboardeachweekandmeasuredthemagainstthecorrespondingplayersonhisownroster.Solid,reliableplayersgenerallyratedascoreinthe600s,whileeliteplayersscoredatleast800.MagicJohnson,whosubmitted138triple-doublesinhiscareer,oftenscoredover1,000.”
TheLakersalsoemphasizedyear-over-yearprogressbymakinghistoricalcomparisonsofCBEdata.Rileysaid,“WestackedthemonthofNovember1986,nexttoNovember1985,andshowedtheplayerswhethertheyweredoingbetterorworsethanatthesamepointlastseason.ThenweshowedthemhowtheirperformancefiguresforDecember1986,stackedupagainstNovember’s.”
TheLakersrolledoutCBEinOctober1986.Eightmonthslater,theywereNBAchampions.Thefollowingyear,PatRileyledhisteamtoanothertitleastheLakersbecamethefirstteamintwentyyearstowinback-to-backNBAchampionships.Afterward,hesaid,“Sustaininganeffortisthemostimportantthingforanyenterprise.Thewaytobesuccessfulistolearnhowtodothingsright,thendothemthesamewayeverytime.”
TheCBEprogramisaprimeexampleofthepowerofreflectionandreview.TheLakerswerealreadytalented.CBEhelpedthemgetthemostoutofwhattheyhad,andmadesuretheirhabitsimprovedratherthandeclined.
Reflectionandreviewenablesthelong-termimprovementofallhabitsbecauseitmakesyouawareofyourmistakesandhelpsyouconsiderpossiblepathsforimprovement.Withoutreflection,wecanmakeexcuses,createrationalizations,andlietoourselves.Wehavenoprocessfordeterminingwhetherweareperformingbetterorworsecomparedtoyesterday.
Topperformersinallfieldsengageinvarioustypesofreflectionandreview,andtheprocessdoesn’thavetobecomplex.KenyanrunnerEliudKipchogeisoneofthegreatestmarathonersofalltimeandanOlympicgoldmedalist.Hestilltakesnotesaftereverypracticeinwhichhereviewshistrainingforthedayandsearchesforareasthatcanbeimproved.Similarly,goldmedalswimmerKatieLedeckyrecordsherwellnessonascaleof1to10andincludesnotesonhernutritionandhowwellsheslept.Shealsorecordsthetimespostedbyotherswimmers.Attheendofeachweek,hercoachgoesoverhernotesandaddshisthoughts.
It’snotjustathletes,either.WhencomedianChrisRockispreparingfreshmaterial,hewillfirstappearatsmallnightclubsdozensoftimesandtesthundredsofjokes.Hebringsanotepadonstageandrecordswhichbitsgooverwellandwhereheneedstomakeadjustments.Thefewkillerlinesthatsurvivewillformthebackboneofhisnewshow.
Iknowofexecutivesandinvestorswhokeepa“decisionjournal”inwhichtheyrecordthemajordecisionstheymakeeachweek,whytheymadethem,andwhattheyexpecttheoutcometobe.Theyreviewtheirchoicesattheendofeachmonthoryeartoseewheretheywerecorrectandwheretheywentwrong.*
Improvementisnotjustaboutlearninghabits,it’salsoaboutfine-tuningthem.Reflectionandreviewensuresthatyouspendyourtimeontherightthingsandmakecoursecorrectionswhenevernecessary—likePatRileyadjustingtheeffortofhisplayersonanightlybasis.Youdon’twanttokeeppracticingahabitifitbecomesineffective.
Personally,Iemploytwoprimarymodesofreflectionandreview.EachDecember,IperformanAnnualReview,inwhichIreflectonthe
previousyear.ItallymyhabitsfortheyearbycountinguphowmanyarticlesIpublished,howmanyworkoutsIputin,howmanynewplacesIvisited,andmore.*Then,Ireflectonmyprogress(orlackthereof)byansweringthreequestions:
1. Whatwentwellthisyear?
2. Whatdidn’tgosowellthisyear?
3. WhatdidIlearn?
Sixmonthslater,whensummerrollsaround,IconductanIntegrityReport.Likeeveryone,Imakealotofmistakes.MyIntegrityReporthelpsmerealizewhereIwentwrongandmotivatesmetogetbackoncourse.IuseitasatimetorevisitmycorevaluesandconsiderwhetherIhavebeenlivinginaccordancewiththem.ThisiswhenIreflectonmyidentityandhowIcanworktowardbeingthetypeofpersonIwishtobecome.*
MyyearlyIntegrityReportanswersthreequestions:
1. Whatarethecorevaluesthatdrivemylifeandwork?
2. HowamIlivingandworkingwithintegrityrightnow?
3. HowcanIsetahigherstandardinthefuture?
Thesetworeportsdon’ttakeverylong—justafewhoursperyear—buttheyarecrucialperiodsofrefinement.TheypreventthegradualslidethathappenswhenIdon’tpaycloseattention.TheyprovideanannualremindertorevisitmydesiredidentityandconsiderhowmyhabitsarehelpingmebecomethetypeofpersonIwishtobe.TheyindicatewhenIshouldupgrademyhabitsandtakeonnewchallengesandwhenIshoulddialmyeffortsbackandfocusonthefundamentals.
Reflectioncanalsobringasenseofperspective.Dailyhabitsarepowerfulbecauseofhowtheycompound,butworryingtoomuchabouteverydailychoiceislikelookingatyourselfinthemirrorfromaninchaway.Youcanseeeveryimperfectionandlosesightofthebiggerpicture.Thereistoomuchfeedback.Conversely,neverreviewingyourhabitsislikeneverlookinginthemirror.Youaren’tawareofeasilyfixableflaws—aspotonyourshirt,abitoffoodinyourteeth.Thereis
toolittlefeedback.Periodicreflectionandreviewislikeviewingyourselfinthemirrorfromaconversationaldistance.Youcanseetheimportantchangesyoushouldmakewithoutlosingsightofthebiggerpicture.Youwanttoviewtheentiremountainrange,notobsessovereachpeakandvalley.
Finally,reflectionandreviewoffersanidealtimetorevisitoneofthemostimportantaspectsofbehaviorchange:identity.
HOWTOBREAKTHEBELIEFSTHATHOLDYOUBACK
Inthebeginning,repeatingahabitisessentialtobuildupevidenceofyourdesiredidentity.Asyoulatchontothatnewidentity,however,thosesamebeliefscanholdyoubackfromthenextlevelofgrowth.Whenworkingagainstyou,youridentitycreatesakindof“pride”thatencouragesyoutodenyyourweakspotsandpreventsyoufromtrulygrowing.Thisisoneofthegreatestdownsidesofbuildinghabits.
Themoresacredanideaistous—thatis,themoredeeplyitistiedtoouridentity—themorestronglywewilldefenditagainstcriticism.Youseethisineveryindustry.Theschoolteacherwhoignoresinnovativeteachingmethodsandstickswithhertried-and-truelessonplans.Theveteranmanagerwhoiscommittedtodoingthings“hisway.”Thesurgeonwhodismissestheideasofheryoungercolleagues.Thebandwhoproducesamind-blowingfirstalbumandthengetsstuckinarut.Thetighterweclingtoanidentity,theharderitbecomestogrowbeyondit.
Onesolutionistoavoidmakinganysingleaspectofyouridentityanoverwhelmingportionofwhoyouare.InthewordsofinvestorPaulGraham,“keepyouridentitysmall.”Themoreyouletasinglebeliefdefineyou,thelesscapableyouareofadaptingwhenlifechallengesyou.Ifyoutieeverythingupinbeingthepointguardorthepartneratthefirmorwhateverelse,thenthelossofthatfacetofyourlifewillwreckyou.Ifyou’reaveganandthendevelopahealthconditionthatforcesyoutochangeyourdiet,you’llhaveanidentitycrisisonyourhands.Whenyouclingtootightlytooneidentity,youbecomebrittle.Losethatonethingandyouloseyourself.
Formostofmyyounglife,beinganathletewasamajorpartofmyidentity.Aftermybaseballcareerended,Istruggledtofindmyself.
Whenyouspendyourwholelifedefiningyourselfinonewayandthatdisappears,whoareyounow?
Militaryveteransandformerentrepreneursreportsimilarfeelings.Ifyouridentityiswrappedupinabelieflike“I’magreatsoldier,”whathappenswhenyourperiodofserviceends?Formanybusinessowners,theiridentityissomethingalongthelinesof“I’mtheCEO”or“I’mthefounder.”Ifyouhavespenteverywakingmomentworkingonyourbusiness,howwillyoufeelafteryousellthecompany?
Thekeytomitigatingtheselossesofidentityistoredefineyourselfsuchthatyougettokeepimportantaspectsofyouridentityevenifyourparticularrolechanges.
“I’manathlete”becomes“I’mthetypeofpersonwhoismentallytoughandlovesaphysicalchallenge.”
“I’magreatsoldier”transformsinto“I’mthetypeofpersonwhoisdisciplined,reliable,andgreatonateam.”
“I’mtheCEO”translatesto“I’mthetypeofpersonwhobuildsandcreatesthings.”
Whenchoseneffectively,anidentitycanbeflexibleratherthanbrittle.Likewaterflowingaroundanobstacle,youridentityworkswiththechangingcircumstancesratherthanagainstthem.
ThefollowingquotefromtheTaoTeChingencapsulatestheideasperfectly:
Menarebornsoftandsupple;
dead,theyarestiffandhard.
Plantsareborntenderandpliant;
dead,theyarebrittleanddry.
Thuswhoeverisstiffandinflexible
isadiscipleofdeath.
Whoeverissoftandyielding
isadiscipleoflife.
Thehardandstiffwillbebroken.
Thesoftandsupplewillprevail.
—LAOTZU
Habitsdelivernumerousbenefits,butthedownsideisthattheycanlockusintoourpreviouspatternsofthinkingandacting—evenwhentheworldisshiftingaroundus.Everythingisimpermanent.Lifeisconstantlychanging,soyouneedtoperiodicallycheckintoseeifyouroldhabitsandbeliefsarestillservingyou.
Alackofself-awarenessispoison.Reflectionandreviewistheantidote.
ChapterSummaryTheupsideofhabitsisthatwecandothingswithoutthinking.Thedownsideisthatwestoppayingattentiontolittleerrors.
Habits+DeliberatePractice=Mastery
Reflectionandreviewisaprocessthatallowsyoutoremainconsciousofyourperformanceovertime.
Thetighterweclingtoanidentity,theharderitbecomestogrowbeyondit.
T
Conclusion
TheSecrettoResultsThatLast
HEREISANancientGreekparableknownastheSoritesParadox,*whichtalksabouttheeffectonesmallactioncanhavewhen
repeatedenoughtimes.Oneformulationoftheparadoxgoesasfollows:Canonecoinmakeapersonrich?Ifyougiveapersonapileoftencoins,youwouldn’tclaimthatheorsheisrich.Butwhatifyouaddanother?Andanother?Andanother?Atsomepoint,youwillhavetoadmitthatnoonecanberichunlessonecoincanmakehimorherso.
Wecansaythesameaboutatomichabits.Canonetinychangetransformyourlife?It’sunlikelyyouwouldsayso.Butwhatifyoumadeanother?Andanother?Andanother?Atsomepoint,youwillhavetoadmitthatyourlifewastransformedbyonesmallchange.
Theholygrailofhabitchangeisnotasingle1percentimprovement,butathousandofthem.It’sabunchofatomichabitsstackingup,eachoneafundamentalunitoftheoverallsystem.
Inthebeginning,smallimprovementscanoftenseemmeaninglessbecausetheygetwashedawaybytheweightofthesystem.Justasonecoinwon’tmakeyourich,onepositivechangelikemeditatingforoneminuteorreadingonepageeachdayisunlikelytodeliveranoticeabledifference.
Gradually,though,asyoucontinuetolayersmallchangesontopofoneanother,thescalesoflifestarttomove.Eachimprovementislikeaddingagrainofsandtothepositivesideofthescale,slowlytiltingthingsinyourfavor.Eventually,ifyoustickwithit,youhitatippingpoint.Suddenly,itfeelseasiertostickwithgoodhabits.Theweightofthesystemisworkingforyouratherthanagainstyou.
Overthecourseofthisbook,we’velookedatdozensofstoriesabouttopperformers.We’veheardaboutOlympicgoldmedalists,award-winningartists,businessleaders,lifesavingphysicians,andstarcomedianswhohaveallusedthescienceofsmallhabitstomastertheir
craftandvaulttothetopoftheirfield.Eachofthepeople,teams,andcompanieswehavecoveredhasfaceddifferentcircumstances,butultimatelyprogressedinthesameway:throughacommitmenttotiny,sustainable,unrelentingimprovements.
Successisnotagoaltoreachorafinishlinetocross.Itisasystemtoimprove,anendlessprocesstorefine.InChapter1,Isaid,“Ifyou’rehavingtroublechangingyourhabits,theproblemisn’tyou.Theproblemisyoursystem.Badhabitsrepeatthemselvesagainandagainnotbecauseyoudon’twanttochange,butbecauseyouhavethewrongsystemforchange.”
Asthisbookdrawstoaclose,Ihopetheoppositeistrue.WiththeFourLawsofBehaviorChange,youhaveasetoftoolsandstrategiesthatyoucanusetobuildbettersystemsandshapebetterhabits.Sometimesahabitwillbehardtorememberandyou’llneedtomakeitobvious.Othertimesyouwon’tfeellikestartingandyou’llneedtomakeitattractive.Inmanycases,youmayfindthatahabitwillbetoodifficultandyou’llneedtomakeiteasy.Andsometimes,youwon’tfeellikestickingwithitandyou’llneedtomakeitsatisfying.
Behaviorsareeffortlesshere. Behaviorsaredifficulthere.
Obvious Invisible
Attractive Unattractive
Easy Hard
Satisfying Unsatisfying
Youwanttopushyourgoodhabitstowardtheleftsideofthespectrumbymakingthemobvious,attractive,easy,andsatisfying.Meanwhile,youwanttoclusteryourbadhabitstowardtherightsidebymakingtheminvisible,unattractive,hard,andunsatisfying.
Thisisacontinuousprocess.Thereisnofinishline.Thereisnopermanentsolution.Wheneveryou’relookingtoimprove,youcanrotatethroughtheFourLawsofBehaviorChangeuntilyoufindthenextbottleneck.Makeitobvious.Makeitattractive.Makeiteasy.Makeitsatisfying.Roundandround.Alwayslookingforthenextwaytoget1percentbetter.
Thesecrettogettingresultsthatlastistoneverstopmakingimprovements.It’sremarkablewhatyoucanbuildifyoujustdon’t
stop.It’sremarkablethebusinessyoucanbuildifyoudon’tstopworking.It’sremarkablethebodyyoucanbuildifyoudon’tstoptraining.It’sremarkabletheknowledgeyoucanbuildifyoudon’tstoplearning.It’sremarkablethefortuneyoucanbuildifyoudon’tstopsaving.It’sremarkablethefriendshipsyoucanbuildifyoudon’tstopcaring.Smallhabitsdon’taddup.Theycompound.
That’sthepowerofatomichabits.Tinychanges.Remarkableresults.
Appendix
TWhatShouldYouReadNext?
HANKYOUSOmuchfortakingthetimetoreadthisbook.Ithasbeenapleasuresharingmyworkwithyou.Ifyouarelookingfor
somethingtoreadnext,allowmetoofferasuggestion.
IfyouenjoyedAtomicHabits,thenyoumaylikemyotherwritingaswell.Mylatestarticlesaresentoutinmyfreeweeklynewsletter.Subscribersarealsothefirsttohearaboutmynewestbooksandprojects.Finally,inadditiontomyownwork,eachyearIsendoutareadinglistofmyfavoritebooksfromotherauthorsonawiderangeofsubjects.
Youcansignupat:
jamesclear.com/newsletter
ILittleLessonsfromtheFourLaws
NTHISBOOK,Ihaveintroducedafour-stepmodelforhumanbehavior:cue,craving,response,reward.Thisframeworknotonlyteachesus
howtocreatenewhabitsbutalsorevealssomeinterestinginsightsabouthumanbehavior.
Problemphase1.Cue2.Craving
Solutionphase3.Response4.Reward
Inthissection,Ihavecompiledsomelessons(andafewbitsofcommonsense)thatareconfirmedbythemodel.Thepurposeoftheseexamplesistoclarifyjusthowusefulandwide-rangingthisframeworkiswhendescribinghumanbehavior.Onceyouunderstandthemodel,you’llseeexamplesofiteverywhere.
Awarenesscomesbeforedesire.Acravingiscreatedwhenyouassignmeaningtoacue.Yourbrainconstructsanemotionorfeelingtodescribeyourcurrentsituation,andthatmeansacravingcanonlyoccurafteryouhavenoticedanopportunity.
Happinessissimplytheabsenceofdesire.Whenyouobserveacue,butdonotdesiretochangeyourstate,youarecontentwiththecurrentsituation.Happinessisnotabouttheachievementofpleasure(whichisjoyorsatisfaction),butaboutthelackofdesire.Itarriveswhenyouhavenourgetofeeldifferently.Happinessisthestateyouenterwhenyounolongerwanttochangeyourstate.
However,happinessisfleetingbecauseanewdesirealwayscomesalong.AsCaedBudrissays,“Happinessisthespacebetweenone
desirebeingfulfilledandanewdesireforming.”Likewise,sufferingisthespacebetweencravingachangeinstateandgettingit.
Itistheideaofpleasurethatwechase.Weseektheimageofpleasurethatwegenerateinourminds.Atthetimeofaction,wedonotknowwhatitwillbeliketoattainthatimage(orevenifitwillsatisfyus).Thefeelingofsatisfactiononlycomesafterward.ThisiswhattheAustrianneurologistVictorFranklmeantwhenhesaidthathappinesscannotbepursued,itmustensue.Desireispursued.Pleasureensuesfromaction.
Peaceoccurswhenyoudon’tturnyourobservationsintoproblems.Thefirststepinanybehaviorisobservation.Younoticeacue,abitofinformation,anevent.Ifyoudonotdesiretoactonwhatyouobserve,thenyouareatpeace.
Cravingisaboutwantingtofixeverything.Observationwithoutcravingistherealizationthatyoudonotneedtofixanything.Yourdesiresarenotrunningrampant.Youdonotcraveachangeinstate.Yourminddoesnotgenerateaproblemforyoutosolve.You’resimplyobservingandexisting.
Withabigenoughwhyyoucanovercomeanyhow.FriedrichNietzsche,theGermanphilosopherandpoet,famouslywrote,“Hewhohasawhytoliveforcanbearalmostanyhow.”Thisphraseharborsanimportanttruthabouthumanbehavior.Ifyourmotivationanddesirearegreatenough(thatis,whyareyouareacting),you’lltakeactionevenwhenitisquitedifficult.Greatcravingcanpowergreataction—evenwhenfrictionishigh.
Beingcuriousisbetterthanbeingsmart.Beingmotivatedandcuriouscountsformorethanbeingsmartbecauseitleadstoaction.Beingsmartwillneverdeliverresultsonitsownbecauseitdoesn’tgetyoutoact.Itisdesire,notintelligence,thatpromptsbehavior.AsNavalRavikantsays,“Thetricktodoinganythingisfirstcultivatingadesireforit.”
Emotionsdrivebehavior.Everydecisionisanemotionaldecisionatsomelevel.Whateveryourlogicalreasonsarefortakingaction,youonlyfeelcompelledtoactonthembecauseofemotion.Infact,peoplewithdamagetoemotionalcentersofthebraincanlistmanyreasonsfortakingactionbutstillwillnotactbecausetheydonot
haveemotionstodrivethem.Thisiswhycravingcomesbeforeresponse.Thefeelingcomesfirst,andthenthebehavior.
Wecanonlyberationalandlogicalafterwehavebeenemotional.Theprimarymodeofthebrainistofeel;thesecondarymodeistothink.Ourfirstresponse—thefast,nonconsciousportionofthebrain—isoptimizedforfeelingandanticipating.Oursecondresponse—theslow,consciousportionofthebrain—isthepartthatdoesthe“thinking.”
PsychologistsrefertothisasSystem1(feelingsandrapidjudgments)versusSystem2(rationalanalysis).Thefeelingcomesfirst(System1);therationalityonlyinterveneslater(System2).Thisworksgreatwhenthetwoarealigned,butitresultsinillogicalandemotionalthinkingwhentheyarenot.
Yourresponsetendstofollowyouremotions.Ourthoughtsandactionsarerootedinwhatwefindattractive,notnecessarilyinwhatislogical.Twopeoplecannoticethesamesetoffactsandrespondverydifferentlybecausetheyrunthosefactsthroughtheiruniqueemotionalfilter.Thisisonereasonwhyappealingtoemotionistypicallymorepowerfulthanappealingtoreason.Ifatopicmakessomeonefeelemotional,theywillrarelybeinterestedinthedata.Thisiswhyemotionscanbesuchathreattowisedecisionmaking.
Putanotherway:mostpeoplebelievethatthereasonableresponseistheonethatbenefitsthem:theonethatsatisfiestheirdesires.Toapproachasituationfromamoreneutralemotionalpositionallowsyoutobaseyourresponseonthedataratherthantheemotion.
Sufferingdrivesprogress.Thesourceofallsufferingisthedesireforachangeinstate.Thisisalsothesourceofallprogress.Thedesiretochangeyourstateiswhatpowersyoutotakeaction.Itiswantingmorethatpusheshumanitytoseekimprovements,developnewtechnologies,andreachforahigherlevel.Withcraving,wearedissatisfiedbutdriven.Withoutcraving,wearesatisfiedbutlackambition.
Youractionsrevealhowbadlyyouwantsomething.Ifyoukeepsayingsomethingisaprioritybutyouneveractonit,thenyoudon’treallywantit.It’stimetohaveanhonestconversationwithyourself.Youractionsrevealyourtruemotivations.
Rewardisontheothersideofsacrifice.Response(sacrificeofenergy)alwaysprecedesreward(thecollectionofresources).The“runner’shigh”onlycomesafterthehardrun.Therewardonlycomesaftertheenergyisspent.
Self-controlisdifficultbecauseitisnotsatisfying.Arewardisanoutcomethatsatisfiesyourcraving.Thismakesself-controlineffectivebecauseinhibitingourdesiresdoesnotusuallyresolvethem.Resistingtemptationdoesnotsatisfyyourcraving;itjustignoresit.Itcreatesspaceforthecravingtopass.Self-controlrequiresyoutoreleaseadesireratherthansatisfyit.
Ourexpectationsdetermineoursatisfaction.Thegapbetweenourcravingsandourrewardsdetermineshowsatisfiedwefeelaftertakingaction.Ifthemismatchbetweenexpectationsandoutcomesispositive(surpriseanddelight),thenwearemorelikelytorepeatabehaviorinthefuture.Ifthemismatchisnegative(disappointmentandfrustration),thenwearelesslikelytodoso.
Forexample,ifyouexpecttoget$10andget$100,youfeelgreat.Ifyouexpecttoget$100andget$10,youfeeldisappointed.Yourexpectationchangesyoursatisfaction.Anaverageexperienceprecededbyhighexpectationsisadisappointment.Anaverageexperienceprecededbylowexpectationsisadelight.Whenlikingandwantingareapproximatelythesame,youfeelsatisfied.
Satisfaction=Liking–Wanting
ThisisthewisdombehindSeneca’sfamousquote,“Beingpoorisnothavingtoolittle,itiswantingmore.”Ifyourwantsoutpaceyourlikes,you’llalwaysbeunsatisfied.You’reperpetuallyputtingmoreweightontheproblemthanthesolution.
Happinessisrelative.WhenIfirstbegansharingmywritingpubliclyittookmethreemonthstogetonethousandsubscribers.WhenIhitthatmilestone,Itoldmyparentsandmygirlfriend.Wecelebrated.Ifeltexcitedandmotivated.Afewyearslater,Irealizedthatonethousandpeopleweresigningupeachday.AndyetIdidn’teventhinktotellanyone.Itfeltnormal.Iwasgettingresultsninetytimesfasterthanbeforebutexperiencinglittlepleasureoverit.Itwasn’tuntilafewdayslaterthatIrealizedhowabsurditwasthatIwasn’tcelebratingsomethingthatwouldhaveseemedlikeapipedreamjustafewyearsbefore.
Thepainoffailurecorrelatestotheheightofexpectation.Whendesireishigh,ithurtstonotliketheoutcome.Failingtoattainsomethingyouwanthurtsmorethanfailingtoattainsomethingyoudidn’tthinkmuchaboutinthefirstplace.Thisiswhypeoplesay,“Idon’twanttogetmyhopesup.”
Feelingscomebothbeforeandafterthebehavior.Beforeacting,thereisafeelingthatmotivatesyoutoact—thecraving.Afteracting,thereisafeelingthatteachesyoutorepeattheactioninthefuture—thereward.
Cue>Craving(Feeling)>Response>Reward(Feeling)
Howwefeelinfluenceshowweact,andhowweactinfluenceshowwefeel.
Desireinitiates.Pleasuresustains.Wantingandlikingarethetwodriversofbehavior.Ifit’snotdesirable,youhavenoreasontodoit.Desireandcravingarewhatinitiateabehavior.Butifit’snotenjoyable,youhavenoreasontorepeatit.Pleasureandsatisfactionarewhatsustainabehavior.Feelingmotivatedgetsyoutoact.Feelingsuccessfulgetsyoutorepeat.
Hopedeclineswithexperienceandisreplacedbyacceptance.Thefirsttimeanopportunityarises,thereishopeofwhatcouldbe.Yourexpectation(cravings)isbasedsolelyonpromise.Thesecondtimearound,yourexpectationisgroundedinreality.Youbegintounderstandhowtheprocessworksandyourhopeisgraduallytradedforamoreaccuratepredictionandacceptanceofthelikelyoutcome.
Thisisonereasonwhywecontinuallygraspforthelatestget-rich-quickorweight-lossscheme.Newplansofferhopebecausewedon’thaveanyexperiencestogroundourexpectations.Newstrategiesseemmoreappealingthanoldonesbecausetheycanhaveunboundedhope.AsAristotlenoted,“Youthiseasilydeceivedbecauseitisquicktohope.”Perhapsthiscanberevisedto“Youthiseasilydeceivedbecauseitonlyhopes.”Thereisnoexperiencetoroottheexpectationin.Inthebeginning,hopeisallyouhave.
OHowtoApplyTheseIdeastoBusiness
VERTHEYEARS,I’vespokenatFortune500companiesandgrowingstart-upsabouthowtoapplythescienceofsmallhabitstorun
moreeffectivebusinessesandbuildbetterproducts.I’vecompiledmanyofthemostpracticalstrategiesintoashortbonuschapter.Ithinkyou’llfindittobeanincrediblyusefuladditiontothemainideasmentionedinAtomicHabits.
Youcandownloadthischapterat:atomichabits.com/business
OHowtoApplyTheseIdeastoParenting
NEOFTHEmostcommonquestionsIhearfromreadersissomethingalongthelinesof,“HowcanIgetmykidstodothis
stuff?”TheideasinAtomicHabitsareintendedtoapplybroadlytoallofhumanbehavior(teenagersarehumans,too),whichmeansyoushouldfindplentyofusefulstrategiesinthemaintext.Thatsaid,parentingdoesfaceitsownsetofchallenges.Asabonuschapter,I’veputtogetherabriefguideonhowtoapplytheseideasspecificallytoparenting.
Youcandownloadthischapterat:atomichabits.com/parenting
IAcknowledgments
HAVERELIEDHEAVILYonothersduringthecreationofthisbook.Beforeanyoneelse,Imustthankmywife,Kristy,whohasbeen
indispensablethroughoutthisprocess.Shehasplayedeveryroleapersoncanplayinthewritingofabook:spouse,friend,fan,critic,editor,researcher,therapist.Itisnoexaggerationtosaythisbookwouldnotbethesamewithouther.Itmightnotexistatall.Likeeverythinginourlife,wedidittogether.
Second,Iamgratefultomyfamily,notonlyfortheirsupportandencouragementonthisbookbutalsoforbelievinginmenomatterwhatprojectIhappentobeworkingon.Ihavebenefitedfrommanyyearsofsupportfrommyparents,grandparents,andsiblings.Inparticular,IwantmymomanddadtoknowthatIlovethem.Itisaspecialfeelingtoknowthatyourparentsareyourgreatestfans.
Third,tomyassistant,LyndseyNuckols.Atthispoint,herjobdefiesdescriptionasshehasbeenaskedtodonearlyeverythingonecouldimagineforasmallbusiness.Thankfully,herskillsandtalentsaremorepowerfulthanmyquestionablemanagementstyle.Somesectionsofthisbookareasmuchhersastheyaremine.Iamdeeplygratefulforherhelp.
Asforthecontentandwritingofthebook,Ihavealonglistofpeopletothank.Tostart,thereareafewpeoplefromwhomIhavelearnedsomuchthatitwouldbeacrimetonotmentionthembyname.LeoBabauta,CharlesDuhigg,NirEyal,andBJFogghaveeachinfluencedmythoughtsonhabitsinmeaningfulways.Theirworkandideascanbefoundsprinkledthroughoutthistext.Ifyouenjoyedthisbook,I’dencourageyoutoreadtheirwritingaswell.
Atvariousstagesofwriting,Ibenefitedfromtheguidanceofmanyfineeditors.ThankstoPeterGuzzardiforwalkingmethroughtheearlystagesofthewritingprocessandforakickinthepantswhenIreallyneededit.IamindebtedtoBlakeAtwoodandRobinDellaboughfortransformingmyuglyandinsanelylongfirstdraftsintoatight,
readablemanuscript.AndIamthankfultoAnneBarngroverforherabilitytoaddalittleclassandpoeticstyletomywriting.
I’dliketothankthemanypeoplewhoreadearlyversionsofthemanuscript,includingBruceAmmons,DarceyAnsell,TimBallard,VishalBhardwaj,CharlotteBlank,JeromeBurt,SimCampbell,AlCarlos,NickyCase,JulieChang,JasonCollins,DebraCroy,RogerDooley,TiagoForte,MattGartland,AndrewGierer,RandyGiffen,JonGiganti,AdamGilbert,StephanGuyenet,JeremyHendon,JaneHorvath,JoakimJansson,JoshKaufman,AnneKavanagh,ChrisKlaus,ZekeLopez,CadyMacon,CydMadsen,KieraMcGrath,AmyMitchell,AnnaMoise,StaceyMorris,Tara-NicholleNelson,TaylorPearson,MaxShank,TreyShelton,JasonShen,JacobZangelidis,andAriZelmanow.Thebookbenefitedgreatlyfromyourfeedback.
TotheteamatAveryandPenguinRandomHousewhomadethisbookareality,thankyou.Ioweadebtofspecialthankstomypublisher,MeganNewman,forherendlesspatienceasIcontinuallypushedbackdeadlines.ShegavemethespaceIneededtocreateabookIwasproudofandchampionedmyideasateverystep.ToNina,forherabilitytotransformmywritingwhilestillretainingmyoriginalmessage.ToLindsay,Farin,Casey,andtherestofthePRHteamforspreadingthemessageofthisbooktomorepeoplethanIcouldeverreachonmyown.ToPeteGarceau,fordesigningabeautifulcoverforthisbook.
Andtomyagent,LisaDiMona,forherguidanceandinsightateverystepofthepublishingprocess.
Tothemanyfriendsandfamilymemberswhoasked“How’sthebookgoing?”andofferedawordofencouragementwhenIinevitablyreplied“Slowly”—thankyou.Everyauthorfacesafewdarkmomentswhenwritingabook,andonekindwordcanbeenoughtogetyoutoshowupagainthenextday.
IamsuretherearepeopleIhaveforgotten,butIkeepanupdatedlistofanyonewhohasinfluencedmythinkinginmeaningfulwaysatjamesclear.com/thanks.
Andfinally,toyou.Lifeisshortandyouhavesharedsomeofyourprecioustimewithmebyreadingthisbook.Thankyou.
—May2018
I
Notes
NTHISSECTION,Ihaveincludedadetailedlistofnotes,references,andcitationsforeachchapterinthebook.Itrustthatmostreaderswill
findthislisttobesufficient.However,Ialsorealizethatscientificliteraturechangesovertimeandthereferencesforthisbookmayneedtobeupdated.Furthermore,IfullyexpectthatIhavemadeamistakesomewhereinthisbook—eitherinattributinganideatothewrongpersonornotgivingcredittosomeonewhereitisdue.(Ifyoubelievethistobethecase,pleaseemailmeatjames@jamesclear.comsoIcanfixtheissueassoonaspossible.)
Inadditiontothenotesbelow,youcanfindafulllistofupdatedendnotesandcorrectionsatatomichabits.com/endnotes.
INTRODUCTIONWealldealwithsetbacks:Whataboutluck,youmightask?Luckmatters,certainly.Habits
arenottheonlythingthatinfluenceyoursuccess,buttheyareprobablythemostimportantfactorthatiswithinyourcontrol.Andtheonlyself-improvementstrategythatmakesanysenseistofocusonwhatyoucancontrol.
TheentrepreneurandinvestorNavalRavikant:NavalRavikant(@naval),“Towriteagreatbook,youmustfirstbecomethebook,”Twitter,May15,2018,https://twitter.com/naval/status/996460948029362176.
“stimulus,response,reward”:B.F.Skinner,TheBehaviorofOrganisms(NewYork:Appleton-Century-Crofts,1938).
“cue,routine,reward”:CharlesDuhigg,ThePowerofHabit:WhyWeDoWhatWeDoinLifeandBusiness(NewYork:RandomHouse,2014).
CHAPTER1justasinglegoldmedalattheOlympicGames:MattSlater,“HowGBCyclingWent
fromTragictoMagic,”BBCSport,April14,2008,http://news.bbc.co.uk/sport2/hi/olympics/cycling/7534073.stm.
theTourdeFrance:TomFordyce,“TourdeFrance2017:IsChrisFroomeBritain’sLeastLovedGreatSportsman?”BBCSport,July23,2017,https://www.bbc.com/sport/cycling/40692045.
oneofthetopbikemanufacturersinEuroperefusedtosellbikes:RichardMoore,Mastermind:HowDaveBrailsfordReinventedtheWheel(Glasgow:BackPagePress,2013).
“Thewholeprinciplecamefromtheidea”:MattSlater,“OlympicsCycling:MarginalGainsUnderpinTeamGBDominance,”BBC,August8,2012,https://www.bbc.com/sport/olympics/19174302.
Brailsfordandhiscoachesbeganbymakingsmalladjustments:TimHarford,“MarginalGainsMatterbutGamechangersTransform,”TimHarford,April2017,http://timharford.com/2017/04/marginal-gains-matter-but-gamechangers-transform.
theyevenpaintedtheinsideoftheteamtruckwhite:EbenHarrell,“How1%PerformanceImprovementsLedtoOlympicGold,”HarvardBusinessReview,October30,2015,https://hbr.org/2015/10/how-1-performance-improvements-led-to-olympic-gold;KevinClark,“HowaCyclingTeamTurnedtheFalconsIntoNFCChampions,”TheRinger,September12,2017,https://www.theringer.com/nfl/2017/9/12/16293216/atlanta-falcons-thomas-dimitroff-cycling-team-sky.
JustfiveyearsafterBrailsfordtookover:Technically,theBritishriderswon57percentoftheroadandtrackcyclingmedalsatthe2008Olympics.Fourteengoldmedalswereavailableinroadandtrackcyclingevents.TheBritswoneightofthem.
theBritsraisedthebar:“WorldandOlympicRecordsSetatthe2012SummerOlympics,”Wikipedia,December8,2017,https://en.wikipedia.org/wiki/World_and_Olympic_records_set_at_the_2012_Summer_Olympics#Cycling
BradleyWigginsbecamethefirstBritishcyclist:AndrewLongmore,“BradleyWiggins,”EncyclopaediaBritannica,https://www.britannica.com/biography/Bradley-Wiggins,lastmodifiedApril21,2018.
ChrisFroomewon:KarenSparks,“ChrisFroome,”EncyclopaediaBritannica,https://www.britannica.com/biography/Chris-Froome,lastmodifiedOctober23,2017.
Duringtheten-yearspanfrom2007to2017:“MedalswonbytheGreatBritainCyclingTeamatworldchampionships,OlympicGamesandParalympicGamessince2000,”BritishCycling,https://www.britishcycling.org.uk/gbcyclingteam/article/Gbrst_gb-cyclingteam-GB-Cycling-Team-Medal-History—0?c=EN#K0dWAPjq84CV8Wzw.99,accessedJune8,2018.
you’llendupthirty-seventimesbetter:JasonShen,anentrepreneurandwriter,receivedanearlylookatthisbook.Afterreadingthischapter,heremarked:“Ifthegainswerelinear,you’dpredicttobe3.65xbetteroff.Butbecauseitisexponential,theimprovementisactually10xgreater.”April3,2018.
Habitsarethecompoundinterest:Manypeoplehavenotedhowhabitsmultiplyovertime.Herearesomeofmyfavoritearticlesandbooksonthesubject:LeoBabauta,“ThePowerofHabitInvestments,”ZenHabits,January28,2013,https://zenhabits.net/bank;MorganHousel,“TheFreakishlyStrongBase,”CollaborativeFund,October31,2017,http://www.collaborativefund.com/blog/the-freakishly-strong-base;DarrenHardy,TheCompoundEffect(NewYork:VanguardPress,2012).
Accomplishingoneextratask:AsSamAltmansays,“Asmallproductivitygain,compoundedover50years,isworthalot.”“Productivity,”SamAltman.April10,2018,http://blog.samaltman.com/productivity.
Habitsareadouble-edgedsword:I’dliketocreditJasonHrehawithoriginallydescribinghabitstomeinthisway.JasonHreha(@jhreha),“They’readoubleedgedsword,”Twitter,February21,2018,https://twitter.com/jhreha/status/966430907371433984.
Themoretasksyoucanhandlewithoutthinking:Michael(@mmay3r),“Thefoundationofproductivityishabits.Themoreyoudoautomatically,themoreyou’re
subsequentlyfreedtodo.Thiseffectcompounds,”Twitter,April10,2018,https://twitter.com/mmay3r/status/983837519274889216.
eachbookyoureadnotonlyteaches:Thisidea—thatlearningnewideasincreasesthevalueofyouroldideas—issomethingIfirstheardaboutfromPatrickO’Shaughnessy,whowrites,“Thisiswhyknowledgecompounds.Oldstuffthatwasa4/10invaluecanbecomea10/10,unlockedbyanotherbookinthefuture.”http://investorfieldguide.com/reading-tweet-storm.
Cancerspends80percentofitslifeundetectable:“HowtoLiveaLonger,HigherQualityLife,withPeterAttia,M.D.,”Investor’sFieldGuide,March7,2017,http://investorfieldguide.com/attia.
TheSanAntonioSpurs:MattMoore,“NBAFinals:ARock,HammerandCrackingofSpurs’MajestyinGame7,”CBSSports,June21,2013,https://www.cbssports.com/nba/news/nba-finals-a-rock-hammer-and-cracking-of-spurs-majesty-in-game-7.
Inspirationforthisdrawingcamefromatweettitled“Deceptionoflinearvsexponential”[email protected],2018.https://twitter.com/MlichaelW/status/997878086132817920.
Theseedofeveryhabit:ThisparagraphwasinspiredbyaquotefromMr.Mircea,anaccountonTwitter,whowrote,“eachhabitbeganitslifeasasingledecision.”https://twitter.com/mistermircea.
thegoalcannotbewhatdifferentiatesthewinnersfromthelosers:HattiptoCrossFitcoachBenBergeronforinspiringthisquoteduringaconversationIhadwithhimonFebruary28,2017.
Youfalltothelevelofyoursystems:ThislinewasinspiredbythefollowingquotefromArchilochus:“Wedon’trisetothelevelofourexpectations,wefalltothelevelofourtraining.”
CHAPTER2Youcanimaginethemlikethelayersofanonion:HattiptoSimonSinek.His“Golden
Circle”frameworkissimilarindesign,butdiscussesdifferenttopics.Formore,seeSimonSinek,StartwithWhy:HowGreatLeadersInspireEveryonetoTakeAction(London:Portfolio/Penguin,2013),37.
Iresolvedtostopchewingmynails:Thequotesusedinthissectionarepresentedasaconversationforreadingclarity,butwereoriginallywrittenbyClark.See:BrianClark,“ThePowerfulPsychologicalBoostthatHelpsYouMakeandBreakHabits,”Further,November14,2017,https://further.net/pride-habits.
Researchhasshownthatonceaperson:ChristopherJ.Bryanetal.,“MotivatingVoterTurnoutbyInvokingtheSelf,”ProceedingsoftheNationalAcademyofSciences108,no.31(2011):12653–12656.
Thereisinternalpressure:LeonFestinger,ATheoryofCognitiveDissonance(Stanford,CA:StanfordUniversityPress,1957).
Youridentityisliterallyyour“repeatedbeingness”:Technically,identidemisawordbelongingtotheLateLatinlanguage.Also,thankstoTamarShippony,areaderofjamesclear.com,whooriginallytoldmeabouttheetymologyofthewordidentity,whichshelookedupintheAmericanHeritageDictionary.
Wechangebitbybit:Thisisanotherreasonatomichabitsaresuchaneffectiveformofchange.Ifyouchangeyouridentitytooquicklyandbecomesomeoneradicallydifferentovernight,thenyoufeelasifyouloseyoursenseofself.Butifyouupdateandexpandyouridentitygradually,youwillfindyourselfrebornintosomeonetotallynewandyet
stillfamiliar.Slowly—habitbyhabit,votebyvote—youbecomeaccustomedtoyournewidentity.Atomichabitsandgradualimprovementarethekeystoidentitychangewithoutidentityloss.
CHAPTER3EdwardThorndikeconductedanexperiment:PeterGray,Psychology,6thed.(New
York:Worth,2011),108–109.
“bysomesimpleact,suchaspullingataloopofcord”:EdwardL.Thorndike,“AnimalIntelligence:AnExperimentalStudyoftheAssociativeProcessesinAnimals,”PsychologicalReview:MonographSupplements2,no.4(1898),doi:10.1037/h0092987.
“behaviorsfollowedbysatisfyingconsequences”:ThisisanabbreviatedversionoftheoriginalquotefromThorndike,whichreads:“responsesthatproduceasatisfyingeffectinaparticularsituationbecomemorelikelytooccuragaininthatsituation,andresponsesthatproduceadiscomfortingeffectbecomelesslikelytooccuragaininthatsituation.”Formore,seePeterGray,Psychology,6thed.(NewYork:Worth,2011),108–109.
Neurologicalactivityinthebrainishigh:CharlesDuhigg,ThePowerofHabit:WhyWeDoWhatWeDoinLifeandBusiness(NewYork:RandomHouse,2014),15;AnnM.Graybiel,“Network-LevelNeuroplasticityinCortico-BasalGangliaPathways,”ParkinsonismandRelatedDisorders10,no.5(2004),doi:10.1016/j.parkreldis.2004.03.007.
“Habitsare,simply,reliablesolutions”:JasonHreha,“WhyOurConsciousMindsAreSuckersforNovelty,”Revue,https://www.getrevue.co/profile/jason/issues/why-our-conscious-minds-are-suckers-for-novelty-54131,accessedJune8,2018.
Ashabitsarecreated:JohnR.Anderson,“AcquisitionofCognitiveSkill,”PsychologicalReview89,no.4(1982),doi:10.1037/0033–295X.89.4.369.
thebrainremembersthepast:ShahramHeshmat,“WhyDoWeRememberCertainThings,ButForgetOthers,”PsychologyToday,October8,2015,https://www.psychologytoday.com/us/blog/science-choice/201510/why-do-we-remember-certain-things-forget-others.
theconsciousmindisthebottleneck:WilliamH.Gladstones,MichaelA.Regan,andRobertB.Lee,“DivisionofAttention:TheSingle-ChannelHypothesisRevisited,”QuarterlyJournalofExperimentalPsychologySectionA41,no.1(1989),doi:10.1080/14640748908402350.
theconsciousmindlikestopawnofftasks:DanielKahneman,Thinking,FastandSlow(NewYork:Farrar,StrausandGiroux,2015).
Habitsreducecognitiveload:JohnR.Anderson,“AcquisitionofCognitiveSkill,”PsychologicalReview89,no.4(1982),doi:10.1037/0033–295X.89.4.369.
Feelingsofpleasureanddisappointment:AntonioR.Damasio,TheStrangeOrderofThings:Life,Feeling,andtheMakingofCultures(NewYork:PantheonBooks,2018);LisaFeldmanBarrett,HowEmotionsAreMade(London:PanBooks,2018).
CHAPTER4ThepsychologistGaryKlein:IoriginallyheardaboutthisstoryfromDanielKahneman,
butitwasconfirmedbyGaryKleininanemailonMarch30,2017.Kleinalsocoversthestoryinhisownbook,whichusesslightlydifferentquotes:GaryA.Klein,SourcesofPower:HowPeopleMakeDecisions(Cambridge,MA:MITPress,1998),43–44.
militaryanalystscanidentifywhichbliponaradarscreen:GaryA.Klein,SourcesofPower:HowPeopleMakeDecisions(Cambridge,MA:MITPress,1998),38–40.
Museumcuratorshavebeenknowntodiscern:ThestoryoftheGettykouros,coveredinMalcolmGladwell’sbookBlink,isafamousexample.Thesculpture,initiallybelievedtobefromancientGreece,waspurchasedfor$10million.Thecontroversysurroundingthesculpturehappenedlaterwhenoneexpertidentifieditasaforgeryuponfirstglance.
Experiencedradiologistscanlookatabrainscan:SiddharthaMukherjee,“TheAlgorithmWillSeeYouNow,”NewYorker,April3,2017,https://www.newyorker.com/magazine/2017/04/03/ai-versus-md.
Thehumanbrainisapredictionmachine:TheGermanphysicianHermannvonHelmholtzdevelopedtheideaofthebrainbeinga“predictionmachine.”
theclerkswipedthecustomer’sactualcreditcard:HelixvanBoron,“What’stheDumbestThingYou’veDoneWhileYourBrainIsonAutopilot,”Reddit,August21,2017,https://www.reddit.com/r/AskReddit/comments/6v1t91/whats_the_dumbest_thing_youve_done_while_your/dlxa5y9
shekeptaskingcoworkersiftheyhadwashedtheirhands:SwordOfTheLlama,“WhatStrangeHabitsHaveYouPickedUpfromYourLineofWork,”Reddit,January4,2016,https://www.reddit.com/r/AskReddit/comments/3zckq6/what_strange_habits_have_you_picked_up_from_your/cyl3nta
storyofamanwhohadspentyearsworkingasalifeguard:SwearImaChick,“WhatStrangeHabitsHaveYouPickedUpfromYourLineofWork,”Reddit,January4,2016,https://www.reddit.com/r/AskReddit/comments/3zckq6/what_strange_habits_have_you_picked_up_from_your/cyl681q
“Untilyoumaketheunconsciousconscious”:AlthoughthisquotebyJungispopular,Ihadtroubletrackingdowntheoriginalsource.It’sprobablyaparaphraseofthispassage:“Thepsychologicalrulesaysthatwhenaninnersituationisnotmadeconscious,ithappensoutside,asfate.Thatistosay,whentheindividualremainsundividedanddoesnotbecomeconsciousofhisinneropposite,theworldmustperforceactouttheconflictandbetornintoopposinghalves.”Formore,seeC.G.Jung,Aion:ResearchesintothePhenomenologyoftheSelf(Princeton,NJ:PrincetonUniversityPress,1959),71.
Pointing-and-Callingreduceserrors:AliceGordenker,“JRGestures,”JapanTimes,October21,2008,https://www.japantimes.co.jp/news/2008/10/21/reference/jr-gestures/#.WvIG49Mvzu1.
TheMTAsubwaysysteminNewYorkCity:AllanRicharz,“WhyJapan’sRailWorkersCan’tStopPointingatThings,”AtlasObscura,March29,2017,https://www.atlasobscura.com/articles/pointing-and-calling-japan-trains.
CHAPTER5researchersinGreatBritainbeganworking:SarahMilne,SheinaOrbell,andPaschal
Sheeran,“CombiningMotivationalandVolitionalInterventionstoPromoteExerciseParticipation:ProtectionMotivationTheoryandImplementationIntentions,”BritishJournalofHealthPsychology7(May2002):163–184.
implementationintentionsareeffective:PeterGollwitzerandPaschalSheeran,“ImplementationIntentionsandGoalAchievement:AMeta‐AnalysisofEffectsandProcesses,”AdvancesinExperimentalSocialPsychology38(2006):69–119.
writingdowntheexacttimeanddateofwhenyouwillgetaflushot:KatherineL.Milkman,JohnBeshears,JamesJ.Choi,DavidLaibson,andBrigitteC.Madrian,“UsingImplementationIntentionsPromptstoEnhanceInfluenzaVaccinationRates,”ProceedingsoftheNationalAcademyofSciences108,no.26(June2011):10415–10420.
recordingthetimeofyourcolonoscopyappointment:KatherineL.Milkman,JohnBeshears,JamesJ.Choi,DavidLaibson,andBrigitteC.Madrian,“PlanningPromptsasaMeansofIncreasingPreventiveScreeningRates,”PreventiveMedicine56,no.1(January2013):92–93.
voterturnoutincreases:DavidW.NickersonandToddRogers,“DoYouHaveaVotingPlan?ImplementationIntentions,VoterTurnout,andOrganicPlanMaking,”PsychologicalScience21,no.2(2010):194–199.
Othersuccessfulgovernmentprograms:“PolicymakersaroundtheWorldAreEmbracingBehaviouralScience,”TheEconomist,May18,2017,https://www.economist.com/news/international/21722163-experimental-iterative-data-driven-approach-gaining-ground-policymakers-around.
peoplewhomakeaspecificplanforwhenandwhere:EdwinLockeandGaryLatham,“BuildingaPracticallyUsefulTheoryofGoalSettingandTaskMotivation:A35-YearOdyssey,”AmericanPsychologist57,no.9(2002):705–717,doi:10.1037//0003–066x.57.9.705.
hopeisusuallyhigher:HengchenDai,KatherineL.Milkman,andJasonRiis,“TheFreshStartEffect:TemporalLandmarksMotivateAspirationalBehavior,”PsycEXTRADataset,2014,doi:10.1037/e513702014–058.
writerJasonZweignoted:JasonZweig,“ElevateYourFinancialIQ:AValuePackedDiscussionwithJasonZweig,”interviewbyShaneParrish,TheKnowledgeProject,FarnamStreet,audio,https://www.fs.blog/2015/10/jason-zweig-knowledge-project.
manywaystouseimplementationintentions:Forthetermhabitstacking,IamindebtedtoS.J.Scott,whowroteabookbythesamename.FromwhatIunderstand,hisconceptisslightlydifferent,butIlikethetermandthoughtitappropriatetouseinthischapter.PreviouswriterssuchasCourtneyCarverandJulienSmithhavealsousedthetermhabitstacking,butindifferentcontexts.
TheFrenchphilosopherDenisDiderot:“DenisDiderot,”NewWorldEncyclopedia,http://www.newworldencyclopedia.org/entry/Denis_Diderot,lastmodifiedOctober26,2017.
acquiredascarletrobe:EncyclopædiaBritannica,vol.8(1911),s.v.“DenisDiderot.”Diderot’sscarletrobeisfrequentlydescribedasagiftfromafriend.However,Icouldfindnooriginalsourceclaimingitwasagiftnoranymentionofthefriendwhosuppliedtherobe.Ifyouhappentoknowanyhistoriansspecializinginrobeacquisitions,feelfreetopointthemmywaysowecanclarifythemysteryofthesourceofDiderot’sfamousscarletrobe.
“nomorecoordination,nomoreunity,nomorebeauty”:DenisDiderot,“RegretsforMyOldDressingGown,”trans.MitchellAbidor,2005,https://www.marxists.org/reference/archive/diderot/1769/regrets.htm.
TheDiderotEffectstates:JulietSchor,TheOverspentAmerican:WhyWeWantWhatWeDon’tNeed(NewYork:HarperPerennial,1999).
whichwascreatedbyBJFogg:Inthischapter,Iusedthetermhabitstackingtorefertolinkinganewhabittoanoldone.Forthisidea,IgivecredittoBJFogg.Inhiswork,Foggusesthetermanchoringtodescribethisapproachbecauseyouroldhabitactsasan“anchor”thatkeepsthenewoneinplace.Nomatterwhattermyouprefer,Ibelieveitisaveryeffectivestrategy.YoucanlearnmoreaboutFogg’sworkandhisTinyHabitsMethodathttps://www.tinyhabits.com.
“Onein,oneout”:DevBasu(@devbasu),“Haveaone-in-one-outpolicywhenbuyingthings,”Twitter,February11,2018,
https://twitter.com/devbasu/status/962778141965000704.
CHAPTER6AnneThorndike:AnneN.Thorndikeetal.,“A2-PhaseLabelingandChoiceArchitecture
InterventiontoImproveHealthyFoodandBeverageChoices,”AmericanJournalofPublicHealth102,no.3(2012),doi:10.2105/ajph.2011.300391.
chooseproductsnotbecauseofwhattheyare:Multipleresearchstudieshaveshownthatthemeresightoffoodcanmakeusfeelhungryevenwhenwedon’thaveactualphysiologicalhunger.Accordingtooneresearcher,“dietarybehaviorsare,inlargepart,theconsequenceofautomaticresponsestocontextualfoodcues.”Formore,seeD.A.CohenandS.H.Babey,“ContextualInfluencesonEatingBehaviours:HeuristicProcessingandDietaryChoices,”ObesityReviews13,no.9(2012),doi:10.1111/j.1467–789x.2012.01001.x;andAndrewJ.Hill,LynnD.Magson,andJohnE.Blundell,“HungerandPalatability:TrackingRatingsofSubjectiveExperienceBefore,duringandaftertheConsumptionofPreferredandLessPreferredFood,”Appetite5,no.4(1984),doi:10.1016/s0195–6663(84)80008–2.
BehaviorisafunctionofthePersonintheirEnvironment:KurtLewin,PrinciplesofTopologicalPsychology(NewYork:McGraw-Hill,1936).
SuggestionImpulseBuying:HawkinsStern,“TheSignificanceofImpulseBuyingToday,”JournalofMarketing26,no.2(1962),doi:10.2307/1248439.
45percentofCoca-Colasales:MichaelMoss,“NudgedtotheProduceAislebyaLookintheMirror,”NewYorkTimes,August27,2013,https://www.nytimes.com/2013/08/28/dining/wooing-us-down-the-produce-aisle.html?_r=0.
PeopledrinkBudLightbecause:Themoreexposurepeoplehavetofood,themorelikelytheyaretopurchaseitandeatit.T.Burgoineetal.,“AssociationsbetweenExposuretoTakeawayFoodOutlets,TakeawayFoodConsumption,andBodyWeightinCambridgeshire,UK:PopulationBased,CrossSectionalStudy,”BritishMedicalJournal348,no.5(2014),doi:10.1136/bmj.g1464.
Thehumanbodyhasaboutelevenmillionsensoryreceptors:TimothyD.Wilson,StrangerstoOurselves:DiscoveringtheAdaptiveUnconscious(Cambridge,MA:BelknapPress,2004),24.
halfofthebrain’sresourcesareusedonvision:B.R.Shethetal.,“OrientationMapsofSubjectiveContoursinVisualCortex,”Science274,no.5295(1996),doi:10.1126/science.274.5295.2110.
Whentheirenergyusewasobviousandeasytotrack:ThisstorywastoldtoDonellaMeadowsataconferenceinKollekolle,Denmark,in1973.Formore,seeDonellaMeadowsandDianaWright,ThinkinginSystems:APrimer(WhiteRiverJunction,VT:ChelseaGreen,2015),109.
thestickerscutbathroomcleaningcosts:Theactualestimatewas8percent,butgiventhevariablesused,anywherebetween5percentand10percentsavingsannuallyisareasonableguess.BlakeEvans-Pritchard,“AimingtoReduceCleaningCosts,”WorksThatWork,Winter2013,https://worksthatwork.com/1/urinal-fly.
sleeping...wastheonlyactionthathappenedinthatroom:“Techniquesinvolvingstimuluscontrolhaveevenbeensuccessfullyusedtohelppeoplewithinsomnia.Inshort,thosewhohadtroublefallingasleepweretoldtoonlygototheirroomandlieintheirbedwhentheyweretired.Iftheycouldn’tfallasleep,theyweretoldtogetupandchangerooms.Strangeadvice,butovertime,researchersfoundthatbyassociatingthebedwith‘It’stimetogotosleep’andnotwithotheractivities(readingabook,justlying
there,etc.),participantswereeventuallyabletoquicklyfallasleepduetotherepeatedprocess:itbecamealmostautomatictofallasleepintheirbedbecauseasuccessfultriggerhadbeencreated.”Formore,seeCharlesM.Morinetal.,“PsychologicalandBehavioralTreatmentofInsomnia:UpdateoftheRecentEvidence(1998–2004),”Sleep29,no.11(2006),doi:10.1093/sleep/29.11.1398;andGregoryCiotti,“TheBestWaytoChangeYourHabits?ControlYourEnvironment,”SparringMind,https://www.sparringmind.com/changing-habits.
habitscanbeeasiertochangeinanewenvironment:S.Thompson,J.Michaelson,S.Abdallah,V.Johnson,D.Morris,K.Riley,andA.Simms,‘MomentsofChange’asOpportunitiesforInfluencingBehaviour:AReporttotheDepartmentforEnvironment,FoodandRuralAffairs(London:Defra,2011),http://randd.defra.gov.uk/Document.aspx?Document=MomentsofChangeEV0506FinalReportNov2011(2).pdf.
whenyoustepoutsideyournormalenvironment:Variousresearchstudieshavefoundthatitiseasiertochangeyourbehaviorwhenyourenvironmentchanges.Forexample,studentschangetheirtelevisionwatchinghabitswhentheytransferschools.WendyWoodandDavidT.Neal,“HealthythroughHabit:InterventionsforInitiatingandMaintainingHealthBehaviorChange,”BehavioralScienceandPolicy2,no.1(2016),doi:10.1353/bsp.2016.0008;W.Wood,L.Tam,andM.G.Witt,“ChangingCircumstances,DisruptingHabits,”JournalofPersonalityandSocialPsychology88,no.6(2005),doi:10.1037/0022–3514.88.6.918
Youaren’tbattlingoldenvironmentalcues:Perhapsthisiswhy36percentofsuccessfulchangesinbehaviorwereassociatedwithamovetoanewplace.MelissaGuerrero-Witt,WendyWood,andLeonaTam,“ChangingCircumstances,DisruptingHabits,”PsycEXTRADataset88,no.6(2005),doi:10.1037/e529412014–144.
CHAPTER7Follow-upresearchrevealedthat35percentofservicemembers:LeeN.Robinset
al.,“VietnamVeteransThreeYearsafterVietnam:HowOurStudyChangedOurViewofHeroin,”AmericanJournalonAddictions19,no.3(2010),doi:10.1111/j.1521–0391.2010.00046.x.
thecreationoftheSpecialActionOfficeofDrugAbusePrevention:“ExcerptsfromPresident’sMessageonDrugAbuseControl,”NewYorkTimes,June18,1971,https://www.nytimes.com/1971/06/18/archives/excerpts-from-presidents-message-on-drug-abuse-control.html.
nineoutoftensoldierswhousedheroininVietnam:LeeN.Robins,DarleneH.Davis,andDavidN.Nurco,“HowPermanentWasVietnamDrugAddiction?”AmericanJournalofPublicHealth64,no.12(suppl.)(1974),doi:10.2105/ajph.64.12_suppl.38.
90percentofheroinusersbecomere-addicted:BobbyP.Smythetal.,“LapseandRelapsefollowingInpatientTreatmentofOpiateDependence,”IrishMedicalJournal103,no.6(June2010).
“disciplined”peoplearebetteratstructuringtheirlives:WilhelmHofmannetal.,“EverydayTemptations:AnExperienceSamplingStudyonHowPeopleControlTheirDesires,”PsycEXTRADataset102,no.6(2012),doi:10.1037/e634112013–146.
It’seasiertopracticeself-restraintwhenyoudon’thavetouseit:“Ourprototypicalmodelofself-controlisangelononesideanddevilontheother,andtheybattleitout....Wetendtothinkofpeoplewithstrongwillpoweraspeoplewhoareabletofightthisbattleeffectively.Actually,thepeoplewhoarereallygoodatself-controlneverhavethesebattlesinthefirstplace.”Formore,seeBrianResnick,“TheMythofSelf-Control,”
Vox,November24,2016,https://www.vox.com/science-and-health/2016/11/3/13486940/self-control-psychology-myth.
Ahabitthathasbeenencodedinthemindisreadytobeused:WendyWoodandDennisRünger,“PsychologyofHabit,”AnnualReviewofPsychology67,no.1(2016),doi:10.1146/annurev-psych-122414–033417.
Thecueswerestillinternalized:“TheBiologyofMotivationandHabits:WhyWeDroptheBall,”TherapistUncensored),20:00,http://www.therapistuncensored.com/biology-of-motivation-habits,accessedJune8,2018.
Shamingobesepeoplewithweight-losspresentations:SarahE.Jackson,RebeccaJ.Beeken,andJaneWardle,“PerceivedWeightDiscriminationandChangesinWeight,WaistCircumference,andWeightStatus,”Obesity,2014,doi:10.1002/oby.20891.
Showingpicturesofblackenedlungstosmokers:KellyMcGonigal,TheUpsideofStress:WhyStressIsGoodforYou,andHowtoGetGoodatIt(NewYork:Avery,2016),xv.
showingaddictsapictureofcocaineforjustthirty-threemilliseconds:FranSmith,“HowScienceIsUnlockingtheSecretsofAddiction,”NationalGeographic,September2017,https://www.nationalgeographic.com/magazine/2017/09/the-addicted-brain.
CHAPTER8NikoTinbergenperformedaseriesofexperiments:NikolaasTinbergen,TheHerring
Gull’sWorld(London:Collins,1953);“NikolaasTinbergen,”NewWorldEncyclopedia,http://www.newworldencyclopedia.org/entry/Nikolaas_Tinbergen,lastmodifiedSeptember30,2016.
thegoosewillpullanynearbyroundobject:JamesL.Gould,Ethology:TheMechanismsandEvolutionofBehavior(NewYork:Norton,1982),36–41.
themodernfoodindustryreliesonstretching:StevenWitherly,WhyHumansLikeJunkFood(NewYork:IUniverse,2007).
Nearlyeveryfoodinabag:“TweakingTastesandCreatingCravings,”60Minutes,November27,2011.https://www.youtube.com/watch?v=a7Wh3uq1yTc.
Frenchfries...areapotentcombination:StevenWitherly,WhyHumansLikeJunkFood(NewYork:IUniverse,2007).
suchstrategiesenablefoodscientiststofindthe“blisspoint”:MichaelMoss,Salt,Sugar,Fat:HowtheFoodGiantsHookedUs(London:Allen,2014).
“We’vegottentoogoodatpushingourownbuttons”:ThisquoteoriginallyappearedinStephanGuyenet,“WhyAreSomePeople‘Carboholics’?”July26,2017,http://www.stephanguyenet.com/why-are-some-people-carboholics.TheadaptedversionisgivenwithpermissiongrantedinanemailexchangewiththeauthorinApril2018.
Theimportanceofdopamine:“Theimportanceofdopaminewasdiscoveredbyaccident.In1954,JamesOldsandPeterMilner,twoneuroscientistsatMcGillUniversity,decidedtoimplantanelectrodedeepintothecenterofarat’sbrain.Thepreciseplacementoftheelectrodewaslargelyhappenstance;atthetime,thegeographyofthemindremainedamystery.ButOldsandMilnergotlucky.Theyinsertedtheneedlerightnexttothenucleusaccumbens(NAcc),apartofthebrainthatgeneratespleasurablefeelings.Wheneveryoueatapieceofchocolatecake,orlistentoafavoritepopsong,orwatchyourfavoriteteamwintheWorldSeries,itisyourNAccthathelpsyoufeelsohappy.ButOldsandMilnerquicklydiscoveredthattoomuchpleasurecanbefatal.Theyplacedtheelectrodesinseveralrodents’brainsandthenranasmallcurrentintoeachwire,
makingtheNAccscontinuallyexcited.Thescientistsnoticedthattherodentslostinterestineverything.Theystoppedeatinganddrinking.Allcourtshipbehaviorceased.Theratswouldjusthuddleinthecornersoftheircages,transfixedbytheirbliss.Withindays,alloftheanimalshadperished.Theydiedofthirst.Formore,seeJonahLehrer,HowWeDecide(Boston:HoughtonMifflinHarcourt,2009).
neurologicalprocessesbehindcravinganddesire:JamesOldsandPeterMilner,“PositiveReinforcementProducedbyElectricalStimulationofSeptalAreaandOtherRegionsofRatBrain,”JournalofComparativeandPhysiologicalPsychology47,no.6(1954),doi:10.1037/h0058775.
ratslostallwilltolive:Qun-YongZhouandRichardD.Palmiter,“Dopamine-DeficientMiceAreSeverelyHypoactive,Adipsic,andAphagic,”Cell83,no.7(1995),doi:10.1016/0092–8674(95)90145–0.
withoutdesire,actionstopped:KentC.Berridge,IsabelL.Venier,andTerryE.Robinson,“TasteReactivityAnalysisof6-Hydroxydopamine-InducedAphagia:ImplicationsforArousalandAnhedoniaHypothesesofDopamineFunction,”BehavioralNeuroscience103,no.1(1989),doi:10.1037//0735–7044.103.1.36.
themicedevelopedacravingsostrong:RossA.Mcdevittetal.,“SerotonergicversusNonserotonergicDorsalRapheProjectionNeurons:DifferentialParticipationinRewardCircuitry,”CellReports8,no.6(2014),doi:10.1016/j.celrep.2014.08.037.
theaverageslotmachineplayer:NatashaDowSchüll,AddictionbyDesign:MachineGamblinginLasVegas(Princeton,NJ:PrincetonUniversityPress,2014),55.
Habitsareadopamine-drivenfeedbackloop:Ifirstheardthetermdopamine-drivenfeedbackloopfromChamathPalihapitiya.Formore,see“ChamathPalihapitiya,FounderandCEOSocialCapital,onMoneyasanInstrumentofChange,”StanfordGraduateSchoolofBusiness,November13,2017,https://www.youtube.com/watch?v=PMotykw0SIk.
dopamine...playsacentralroleinmanyneurologicalprocesses:Researcherslaterdiscoveredthatendorphinsandopioidswereresponsibleforpleasureresponses.Formore,seeV.S.Chakravarthy,DennyJoseph,andRajuS.Bapi,“WhatDotheBasalGangliaDo?AModelingPerspective,”BiologicalCybernetics103,no.3(2010),doi:10.1007/s00422–010–0401-y.
dopamineisreleasednotonlywhenyouexperiencepleasure:WolframSchultz,“NeuronalRewardandDecisionSignals:FromTheoriestoData,”PhysiologicalReviews95,no.3(2015),doi:10.1152/physrev.00023.2014,fig.8;FranSmith,“HowScienceIsUnlockingtheSecretsofAddiction,”NationalGeographic,September2017,https://www.nationalgeographic.com/magazine/2017/09/the-addicted-brain.
wheneverdopaminerises,sodoesyourmotivation:Dopaminecompelsyoutoseek,explore,andtakeaction:“Dopamine-energized,thismesolimbicSEEKINGsystem,arisingfromtheventraltegmentalarea(VTA),encouragesforaging,exploration,investigation,curiosity,interestandexpectancy.Dopaminefireseachtimetherat(orhuman)exploresitsenvironment....IcanlookattheanimalandtellwhenIamticklingitsSEEKINGsystembecauseitisexploringandsniffing.”Formore,seeKarinBadt,“Depressed?Your‘SEEKING’SystemMightNotBeWorking:AConversationwithNeuroscientistJaakPanksepp,”HuffingtonPost,December6,2017,http://www.huffingtonpost.com/karin-badt/depressed-your-seeking-sy_b_3616967.html.
therewardsystemthatisactivatedinthebrain:WolframSchultz,“MultipleRewardSignalsintheBrain,”NatureReviewsNeuroscience1,no.3(2000),doi:10.1038/35044563.
100percentofthenucleusaccumbensisactivatedduringwanting:KentBerridge,conversationwithauthor,March8,2017.
Byrnehackedhisstationarybike:HacksterStaff,“NetflixandCycle!,”Hackster,July12,2017,https://blog.hackster.io/netflix-and-cycle-1734d0179deb.
“eliminatingobesityoneNetflixbingeatatime”:“Cycflix:ExercisePoweredEntertainment,”Roboro,July8,2017,https://www.youtube.com/watch?v=-nc0irLB-iY.
“WeseeThursdaynightasaviewershipopportunity”:JeaninePoggi,“ShondaRhimesLooksBeyondABC’sNighttimeSoaps,”AdAge,May16,2016,http://adage.com/article/special-report-tv-upfront/shonda-rhimes-abc-soaps/303996.
“moreprobablebehaviorswillreinforcelessprobablebehaviors”:JonE.Roeckelein,DictionaryofTheories,Laws,andConceptsinPsychology(Westport,CT:GreenwoodPress,1998),384.
CHAPTER9“Ageniusisnotborn,butiseducatedandtrained”:HaroldLundstrom,“Fatherof3
ProdigiesSaysChessGeniusCanBeTaught,”DeseretNews,December25,1992,https://www.deseretnews.com/article/266378/FATHER-OF-3-PRODIGIES-SAYS-CHESS-GENIUS-CAN-BE-TAUGHT.html?pg=all.
Weimitatethehabitsofthreegroups:PeterJ.RichersonandRobertBoyd,NotbyGenesAlone:HowCultureTransformedHumanEvolution(Chicago:UniversityofChicagoPress,2006).
“aperson’schancesofbecomingobeseincreasedby57percent”:NicholasA.ChristakisandJamesH.Fowler,“TheSpreadofObesityinaLargeSocialNetworkover32Years,”NewEnglandJournalofMedicine357,no.4(2007),doi:10.1056/nejmsa066082.J.A.Stockman,“TheSpreadofObesityinaLargeSocialNetworkover32Years,”YearbookofPediatrics2009(2009),doi:10.1016/s0084–3954(08)79134–6.
ifonepersoninarelationshiplostweight:AmyA.Gorinetal.,“RandomizedControlledTrialExaminingtheRippleEffectofaNationallyAvailableWeightManagementProgramonUntreatedSpouses,”Obesity26,no.3(2018),doi:10.1002/oby.22098.
Ofthetenpeopleintheclass,fourbecameastronauts:MikeMassimino,“FindingtheDifferenceBetween‘Improbable’and‘Impossible,’”interviewbyJamesAltucher,TheJamesAltucherShow,January2017,https://jamesaltucher.com/2017/01/mike-massimino-i-am-not-good-enough.
thehigheryourbestfriend’sIQatageelevenortwelve:RyanMeldrum,NicholasKavish,andBrianBoutwell,“OntheLongitudinalAssociationBetweenPeerandAdolescentIntelligence:CanOurFriendsMakeUsSmarter?,”PsyArXiv,February10,2018,doi:10.17605/OSF.IO/TVJ9Z.
SolomonAschconductedaseriesofexperiments:HaroldSteereGuetzkow,Groups,LeadershipandMen:ResearchinHumanRelations(Pittsburgh,PA:CarnegiePress,1951),177–190.
Bytheendoftheexperiment,nearly75percentofthesubjects:Follow-upstudiesshowthatiftherewasjustoneactorinthegroupwhodisagreedwiththegroup,thenthesubjectwasfarmorelikelytostatetheirtruebeliefthatthelinesweredifferentlengths.Whenyouhaveanopinionthatdissentsfromthetribe,itismucheasiertostandbyitifyouhaveanally.Whenyouneedthestrengthtostanduptothesocialnorm,findapartner.Formore,seeSolomonE.Asch,“OpinionsandSocialPressure,”ScientificAmerican193,no.5(1955),doi:10.1038/scientificamerican1155–31;andWilliamN.
MorrisandRobertS.Miller,“TheEffectsofConsensus-BreakingandConsensus-PreemptingPartnersonReductionofConformity,”JournalofExperimentalSocialPsychology11,no.3(1975),doi:10.1016/s0022–1031(75)80023–0.
Nearly75percentofsubjectsmadetheincorrectchoiceatleastonce.However,consideringthetotalnumberofresponsesthroughouttheexperiment,abouttwothirdswerecorrect.Eitherway,thepointstands:grouppressurecansignificantlyalterourabilitytomakeaccuratedecisions.
achimpanzeelearnsaneffectiveway:LydiaV.Luncz,GiuliaSirianni,RogerMundry,andChristopheBoesch.“Costlyculture:differencesinnut-crackingefficiencybetweenwildchimpanzeegroups.”AnimalBehaviour137(2018):63–73.
CHAPTER10Iwouldn’tsay,“BecauseIneedfoodtosurvive”:Iheardasimilarexamplefromthe
Twitteraccount,simpolism(@simpolism),“Let’sextendthismetaphor.Ifsocietyisahumanbody,thenthestateisthebrain.Humansareunawareoftheirmotives.Ifasked‘whydoyoueat?’youmightsay‘bcfoodtastesgood’andnot‘bcIneedfoodtosurvive.’Whatmightastate’sfoodbe?(hint:arepillsfood?),”Twitter,May7,2018,https://twitter.com/simpolism/status/993632142700826624.
whenemotionsandfeelingsareimpaired:AntoineBecharaetal.,“InsensitivitytoFutureConsequencesfollowingDamagetoHumanPrefrontalCortex,”Cognition50,no.1–3(1994),doi:10.1016/0010–0277(94)90018–3.
AstheneuroscientistAntonioDamasio:“WhenEmotionsMakeBetterDecisions—AntonioDamasio,”August11,2009.https://www.youtube.com/watch?v=1wup_K2WN0I
Youdon’t“have”to.You“get”to:Iamindebtedtomycollegestrengthandconditioningcoach,MarkWatts,whooriginallysharedthissimplemind-setshiftwithme.
“I’mnotconfinedtomywheelchair”:RedheadBanshee,“WhatIsSomethingSomeoneSaidThatForeverChangedYourWayofThinking,”Reddit,October22,2014,https://www.reddit.com/r/AskReddit/comments/2jzn0j/what_is_something_someone_said_that_forever/clgm4s2
“It’stimetobuildenduranceandgetfast”:WingedAdventurer,“InsteadofThinking‘GoRunintheMorning,’Think‘GoBuildEnduranceandGetFast.’MakeYourHabitaBenefit,NotaTask,”Reddit,January19,2017,https://www.reddit.com/r/selfimprovement/comments/5ovrqf/instead_of_thinking_go_run_in_the_morning_think/?st=izmz9pks&sh=059312db.
“I’mgettinganadrenalinerushtohelpmeconcentrate”:AlisonWoodBrooks,“GetExcited:ReappraisingPre-PerformanceAnxietyasExcitementwithMinimalCues,”PsycEXTRADataset,June2014,doi:10.1037/e578192014–321;CarolineWebb,HowtoHaveaGoodDay(London:PanBooks,2017),238.“WendyBerryMendesandJeremyJamiesonhaveconductedanumberofstudies[that]showthatpeopleperformbetterwhentheydecidetointerprettheirfastheartbeatandbreathingas‘aresourcethataidsperformance.’”
EdLatimore,aboxerandwriter:EdLatimore(@EdLatimore),“Oddrealization:Myfocusandconcentrationgoesupjustbyputtingmyheadphones[on]whilewriting.Idon’tevenhavetoplayanymusic,”Twitter,May7,2018,https://twitter.com/EdLatimore/status/993496493171662849.
CHAPTER11Intheend,theyhadlittletoshowfortheirefforts:Thisstorycomesfrompage29of
Art&FearbyDavidBaylesandTedOrland.InanemailconversationwithOrlandonOctober18,2016,heexplainedtheoriginsofthestory.“Yes,the‘ceramicsstory’in‘Art
&Fear’isindeedtrue,allowingforsomeliterarylicenseintheretelling.Itsreal-worldoriginwasasagambitemployedbyphotographerJerryUelsmanntomotivatehisBeginningPhotographystudentsattheUniversityofFlorida.Asretoldin‘Art&Fear’itfaithfullycapturesthesceneasJerrytoldittome—exceptIreplacedphotographywithceramicsasthemediumbeingexplored.Admittedly,itwould’vebeeneasiertoretainphotographyastheartmediumbeingdiscussed,butDavidBayles(co-author)&Iarebothphotographersourselves,andatthetimewewereconsciouslytryingtobroadentherangeofmediabeingreferencedinthetext.Theintriguingthingtomeisthatithardlymatterswhatartformwasinvoked—themoralofthestoryappearstoholdequallytruestraightacrossthewholeartspectrum(andevenoutsidethearts,forthatmatter).”Laterinthatsameemail,Orlandsaid,“Youhaveourpermissiontoreprintanyorallofthe‘ceramics’passageinyourforthcomingbook.”Intheend,Isettledonpublishinganadaptedversion,whichcombinestheirtellingoftheceramicsstorywithfactsfromtheoriginalsourceofUelsmann’sphotographystudents.DavidBaylesandTedOrland,Art&Fear:ObservationsonthePerils(andRewards)ofArtmaking(SantaCruz,CA:ImageContinuumPress,1993),29.
AsVoltaireoncewrote:Voltaire,LaBégueule.ConteMoral(1772).
long-termpotentiation:Long-termpotentiationwasdiscoveredbyTerjeLømoin1966.Moreprecisely,hediscoveredthatwhenaseriesofsignalswasrepeatedlytransmittedbythebrain,therewasapersistenteffectthatlastedafterwardthatmadeiteasierforthosesignalstobetransmittedinthefuture.
“Neuronsthatfiretogetherwiretogether”:DonaldO.Hebb,TheOrganizationofBehavior:ANeuropsychologicalTheory(NewYork:Wiley,1949).
Inmusicians,thecerebellum:S.Hutchinson,“CerebellarVolumeofMusicians,”CerebralCortex13,no.9(2003),doi:10.1093/cercor/13.9.943.
Mathematicians,meanwhile,haveincreasedgraymatter:A.Verma,“IncreasedGrayMatterDensityintheParietalCortexofMathematicians:AVoxel-BasedMorphometryStudy,”YearbookofNeurologyandNeurosurgery2008(2008),doi:10.1016/s0513–5117(08)79083–5.
WhenscientistsanalyzedthebrainsoftaxidriversinLondon:EleanorA.Maguireetal.,“Navigation-RelatedStructuralChangeintheHippocampiofTaxiDrivers,”ProceedingsoftheNationalAcademyofSciences97,no.8(2000),doi:10.1073/pnas.070039597;KatherineWoollettandEleanorA.Maguire,“Acquiring‘theKnowledge’ofLondon’sLayoutDrivesStructuralBrainChanges,”CurrentBiology21,no.24(December2011),doi:10.1016/j.cub.2011.11.018;EleanorA.Maguire,KatherineWoollett,andHugoJ.Spiers,“LondonTaxiDriversandBusDrivers:AStructuralMRIandNeuropsychologicalAnalysis,”Hippocampus16,no.12(2006),doi:10.1002/hipo.20233.
“theactionsbecomesoautomatic”:GeorgeHenryLewes,ThePhysiologyofCommonLife(Leipzig:Tauchnitz,1860).
repetitionisaformofchange:Apparently,BrianEnosaysthesamethinginhisexcellent,creativelyinspiringObliqueStrategiescardset,whichIdidn’tknowwhenIwrotethisline!Greatmindsandallthat.
Automaticityistheabilitytoperformabehavior:PhillippaLallyetal.,“HowAreHabitsFormed:ModellingHabitFormationintheRealWorld,”EuropeanJournalofSocialPsychology40,no.6(2009),doi:10.1002/ejsp.674.
habitsformbasedonfrequency,nottime:HermannEbbinghauswasthefirstpersontodescribelearningcurvesinhis1885bookÜberdasGedächtnis.HermannEbbinghaus,
Memory:AContributiontoExperimentalPsychology(UnitedStates:ScholarSelect,2016).
CHAPTER12thisdifferenceinshapeplayedasignificantroleinthespreadofagriculture:
JaredDiamond,Guns,Germs,andSteel:TheFatesofHumanSocieties(NewYork:Norton,1997).
ItishumannaturetofollowtheLawofLeastEffort:DeepakChoprausesthephrase“lawofleasteffort”todescribeoneofhisSevenSpiritualLawsofYoga.ThisconceptisnotrelatedtotheprincipleIamdiscussinghere.
agardenhosethatisbentinthemiddle:ThisanalogyisamodifiedversionofanideaJoshWaitzkinmentionedinhisinterviewwithTimFerriss.“TheTimFerrissShow,Episode2:JoshWaitzkin,”May2,2014,audio,https://soundcloud.com/tim-ferriss/the-tim-ferriss-show-episode-2-josh-waitzkin.
“ittookAmericanworkersthreetimesaslongtoassembletheirsets”:JamesSurowiecki,“BetterAlltheTime,”NewYorker,November10,2014,https://www.newyorker.com/magazine/2014/11/10/better-time.
additionbysubtraction:Additionbysubtractionisanexampleofalargerprincipleknownasinversion,whichIhavewrittenaboutpreviouslyathttps://jamesclear.com/inversion.I’mindebtedtoShaneParrishforprimingmythoughtsonthistopicbywritingaboutwhy“avoidingstupidityiseasierthanseekingbrilliance.”ShaneParrish,“AvoidingStupidityIsEasierThanSeekingBrilliance,”FarnamStreet,June2014,https://www.fs.blog/2014/06/avoiding-stupidity.
thosepercentagepointsrepresentmillionsintaxrevenue:OwainServiceetal.,“East:FourSimpleWaystoApplyBehaviouralInsights,”BehaviouralInsightsTeam,2015,http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2015/07/BIT-Publication-EAST_FA_WEB.pdf.
Nuckolsdialedinhiscleaninghabits:OswaldNuckolsisanalias,usedbyrequest.
“perfecttimetocleanthetoilet”:Saul_Panzer_NY,“[Question]WhatOneHabitLiterallyChangedYourLife?”Reddit,June5,2017,https://www.reddit.com/r/getdisciplined/comments/6fgqbv/question_what_one_habit_literally_changed_your/diieswq.
CHAPTER13“arsenalofroutines”:TwylaTharpandMarkReiter,TheCreativeHabit:LearnItandUse
ItforLife:APracticalGuide(NewYork:SimonandSchuster,2006).
40to50percentofouractionsonanygivendayaredoneoutofhabit:WendyWood,“HabitsAcrosstheLifespan,”2006,https://www.researchgate.net/publication/315552294_Habits_Across_the_Lifespan.
habitsyoufollowwithoutthinking:BenjaminGardner,“AReviewandAnalysisoftheUseof‘Habit’inUnderstanding,PredictingandInfluencingHealth-RelatedBehaviour,”HealthPsychologyReview9,no.3(2014),doi:10.1080/17437199.2013.876238.
decisivemoments:ShoutouttoHenriCartier-Bresson,oneofthegreateststreetphotographersofalltime,whocoinedthetermdecisivemoment,butforanentirelydifferentpurpose:capturingamazingimagesatjusttherighttime.
theTwo-MinuteRule:HattiptoDavidAllen,whoseversionoftheTwo-MinuteRulestates,“Ifittakeslessthantwominutes,thendoitnow.”Formore,seeDavidAllen,GettingThingsDone(NewYork:Penguin,2015).
power-downhabit:AuthorCalNewportusesashutdownritualinwhichhedoesalastemailinboxcheck,prepareshisto-dolistforthenextday,andsays“shutdown
complete”toendworkfortheday.Formore,seeCalNewport,DeepWork(Boston:Little,Brown,2016).
Healwaysstoppedjournalingbeforeitseemedlikeahassle:GregMcKeown,Essentialism:TheDisciplinedPursuitofLess(NewYork:Crown,2014),78.
habitshaping:GailB.Peterson,“ADayofGreatIllumination:B.F.Skinner’sDiscoveryofShaping,”JournaloftheExperimentalAnalysisofBehavior82,no.3(2004),doi:10.1901/jeab.2004.82–317.
CHAPTER14heremainedinhisstudyandwrotefuriously:AdèleHugoandCharlesE.Wilbour,
VictorHugo,byaWitnessofHisLife(NewYork:Carleton,1864).
Acommitmentdeviceisachoiceyoumakeinthepresent:GharadBryan,DeanKarlan,andScottNelson,“CommitmentDevices,”AnnualReviewofEconomics2,no.1(2010),doi:10.1146/annurev.economics.102308.124324.
outlettimercutsoffthepowertotherouter:“NirEyal:AddictiveTech,KillingBadHabits&AppsforLifeHacking—#260,”interviewbyDaveAsprey,Bulletproof,November13,2015,https://blog.bulletproof.com/nir-eyal-life-hacking-260/.
Thisisalsoreferredtoasa“Ulyssespact”:PeterUbel,“TheUlyssesStrategy,”TheNewYorker,December11,2014,https://www.newyorker.com/business/currency/ulysses-strategy-self-control.
Patterson’sbusinesswentfromlosingmoneytomaking$5,000inprofit:“JohnH.Patterson—RingingUpSuccesswiththeIncorruptibleCashier,”DaytonInnovationLegacy,http://www.daytoninnovationlegacy.org/patterson.html,accessedJune8,2016.
onetimeactionsthatleadtobetterlong-termhabits:JamesClear(@james_clear),“Whatareone-timeactionsthatpayoffagainandagaininthefuture?”Twitter,February11,2018,https://twitter.com/james_clear/status/962694722702790659
“Civilizationadvancesbyextendingthenumberofoperations”:AlfredNorthWhitehead,IntroductiontoMathematics(Cambridge,UK:CambridgeUniversityPress,1911),166.
Theaveragepersonspendsovertwohoursperdayonsocialmedia:“GWISocial,”GlobalWebIndex,2017,Q3,https://cdn2.hubspot.net/hubfs/304927/Downloads/GWI%20Social%20Summary%20Q3%202017.pdf
CHAPTER15overninemillionpeoplecalledithome:“PopulationSizeandGrowthofMajorCities,
1998Census,”PopulationCensusOrganization,http://www.pbs.gov.pk/sites/default/files//tables/POPULATION%20SIZE%20AND%20GROWTH%20OF%20MAJOR%20CITIES.pdf
Over60percentofKarachi’sresidents:SabiahAskari,StudiesonKarachi:PapersPresentedattheKarachiConference2013(NewcastleuponTyne,UK:CambridgeScholars,2015).
ItwasthispublichealthcrisisthathadbroughtStephenLubytoPakistan:AtulGawande,TheChecklistManifesto:HowtoGetThingsRight(Gurgaon,India:PenguinRandomHouse,2014).
“InPakistan,Safeguardwasapremiumsoap”:AllquotesinthissectionarefromanemailconversationwithStephenLubyonMay28,2018.
Therateofdiarrheafellby52percent:StephenP.Lubyetal.,“EffectofHandwashingonChildHealth:ARandomisedControlledTrial,”Lancet366,no.9481(2005),
doi:10.1016/s0140–6736(05)66912–7.
“Over95percentofhouseholds”:AnnaBowen,MubinaAgboatwalla,TracyAyers,TimothyTobery,MariaTariq,andStephenP.Luby.“Sustainedimprovementsinhandwashingindicatorsmorethan5yearsafteracluster‐randomised,community‐basedtrialofhandwashingpromotioninKarachi,Pakistan,”TropicalMedicine&InternationalHealth18,no.3(2013):259–267.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4626884/
Chewinggumhadbeensoldcommerciallythroughoutthe1800s:MaryBellis,“HowWeHaveBubbleGumToday,”ThoughtCo,October16,2017,https://www.thoughtco.com/history-of-bubble-and-chewing-gum-1991856.
Wrigleyrevolutionizedtheindustry:JenniferP.Mathews,Chicle:TheChewingGumoftheAmericas,fromtheAncientMayatoWilliamWrigley(Tucson:UniversityofArizonaPress,2009),44–46.
Wrigleybecamethelargestchewinggumcompany:“WilliamWrigley,Jr.,”EncyclopædiaBritannica,https://www.britannica.com/biography/William-Wrigley-Jr,accessedJune8,2018.
Toothpastehadasimilartrajectory:CharlesDuhigg,ThePowerofHabit:WhyWeDoWhatWeDoinLifeandBusiness(NewYork:RandomHouse,2014),chap.2.
hestartedavoidingher:Sparkly_alpaca,“WhatAretheCoolestPsychologyTricksThatYouKnoworHaveUsed?”Reddit,November11,2016,https://www.reddit.com/r/AskReddit/comments/5cgqbj/what_are_the_coolest_psychology_tricks_that_you/d9wcqsr/
Theearliestremainsofmodernhumans:IanMcdougall,FrancisH.Brown,andJohnG.Fleagle,“StratigraphicPlacementandAgeofModernHumansfromKibish,Ethiopia,”Nature433,no.7027(2005),doi:10.1038/nature03258.
theneocortex...wasroughlythesame:Someresearchindicatesthatthesizeofthehumanbrainreachedmodernproportionsaroundthreehundredthousandyearsago.Evolutionneverstops,ofcourse,andtheshapeofthestructureappearstohavecontinuedtoevolveinmeaningfulwaysuntilitreachedbothmodernsizeandshapesometimebetweenonehundredthousandandthirty-fivethousandyearsago.SimonNeubauer,Jean-JacquesHublin,andPhilippGunz,“TheEvolutionofModernHumanBrainShape,”ScienceAdvances4,no.1(2018):eaao5961.
societyhasshiftedtoapredominantlydelayed-returnenvironment:Theoriginalresearchonthistopicusedthetermsdelayed-returnsocietiesandimmediate-returnsocieties.JamesWoodburn,“EgalitarianSocieties,”Man17,no.3(1982),doi:10.2307/2801707.Ifirstheardofthedifferencebetweenimmediate-returnenvironmentsanddelayed-returnenvironmentsinalecturefromMarkLeary.MarkLeary,UnderstandingtheMysteriesofHumanBehavior(Chantilly,VA:Teaching,2012).
Theworldhaschangedmuchinrecentyears:Therapidenvironmentalchangesofrecentcenturieshavefaroutpacedourbiologicalabilitytoadapt.Onaverage,ittakesabouttwenty-fivethousandyearsformeaningfulgeneticchangestobeselectedforinahumanpopulation.Formore,seeEdwardO.Wilson,Sociobiology(Cambridge,MA:BelknapPress,1980),151.
ourbrainsevolvedtopreferquickpayoffstolong-termones:DanielGilbert,“HumansWiredtoRespondtoShort-TermProblems,”interviewbyNealConan,TalkoftheNation,NPR,July3,2006,https://www.npr.org/templates/story/story.php?storyId=5530483.
Diseaseandinfectionwon’tshowupfordaysorweeks,evenyears:Thetopicsofirrationalbehaviorandcognitivebiaseshavebecomequitepopularinrecentyears.However,manyactionsthatseemirrationalonthewholehaverationaloriginsifyouconsidertheirimmediateoutcome.
FrédéricBastiat:FrédéricBastiatandW.B.Hodgson,WhatIsSeenandWhatIsNotSeen:OrPoliticalEconomyinOneLesson(London:Smith,1859).
FutureYou:HattiptobehavioraleconomistDanielGoldstein,whosaid,“It’sanunequalbattlebetweenthepresentselfandthefutureself.Imean,let’sfaceit,thepresentselfispresent.It’sincontrol.It’sinpowerrightnow.Ithasthesestrong,heroicarmsthatcanliftdoughnutsintoyourmouth.Andthefutureselfisnotevenaround.It’soffinthefuture.It’sweak.Itdoesn’tevenhavealawyerpresent.There’snobodytostickupforthefutureself.Andsothepresentselfcantrouncealloveritsdreams.”Formore,seeDanielGoldstein,“TheBattlebetweenYourPresentandFutureSelf,”TEDSalonNY2011,November2011,video,https://www.ted.com/talks/daniel_goldstein_the_battle_between_your_present_and_future_self
PeoplewhoarebetteratdelayinggratificationhavehigherSATscores:WalterMischel,EbbeB.Ebbesen,andAntonetteRaskoffZeiss,“CognitiveandAttentionalMechanismsinDelayofGratification,”JournalofPersonalityandSocialPsychology21,no.2(1972),doi:10.1037/h0032198;W.Mischel,Y.Shoda,andM.Rodriguez,“DelayofGratificationinChildren,”Science244,no.4907(1989),doi:10.1126/science.2658056;WalterMischel,YuichiShoda,andPhilipK.Peake,“TheNatureofAdolescentCompetenciesPredictedbyPreschoolDelayofGratification,”JournalofPersonalityandSocialPsychology54,no.4(1988),doi:10.1037//0022–3514.54.4.687;YuichiShoda,WalterMischel,andPhilipK.Peake,“PredictingAdolescentCognitiveandSelf-RegulatoryCompetenciesfromPreschoolDelayofGratification:IdentifyingDiagnosticConditions,”DevelopmentalPsychology26,no.6(1990),doi:10.1037//0012–1649.26.6.978.
CHAPTER16“Iwouldstartwith120paperclipsinonejar”:TrentDyrsmid,emailtoauthor,April1,
2015.
BenjaminFranklin:BenjaminFranklinandFrankWoodworthPine,AutobiographyofBenjaminFranklin(NewYork:Holt,1916),148.
Don’tbreakthechainofcreatingeveryday:Shout-outtomyfriendNathanBarry,whooriginallyinspiredmewiththemantra,“CreateEveryDay.”
peoplewhotracktheirprogressongoalslikelosingweight:BenjaminHarkinetal.,“DoesMonitoringGoalProgressPromoteGoalAttainment?AMeta-analysisoftheExperimentalEvidence,”PsychologicalBulletin142,no.2(2016),doi:10.1037/bul0000025.
thosewhokeptadailyfoodloglosttwiceasmuchweightasthosewhodidnot:MirandaHitti,“KeepingFoodDiaryHelpsLoseWeight,”WebMD,July8,2008,http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight;KaiserPermanente,“KeepingaFoodDiaryDoublesDietWeightLoss,StudySuggests,”ScienceDaily,July8,2008,https://www.sciencedaily.com/releases/2008/07/080708080738.htm;JackF.Hollisetal.,“WeightLossduringtheIntensiveInterventionPhaseoftheWeight-LossMaintenanceTrial,”AmericanJournalofPreventiveMedicine35,no.2(2008),doi:10.1016/j.amepre.2008.04.013;LoraE.Burke,JingWang,andMaryAnnSevick,“Self-MonitoringinWeightLoss:ASystematicReviewoftheLiterature,”JournaloftheAmericanDieteticAssociation111,no.1(2011),doi:10.1016/j.jada.2010.10.008.
Themosteffectiveformofmotivationisprogress:ThislineisparaphrasedfromGregMcKeown,whowrote,“Researchhasshownthatofallformsofhumanmotivationthemosteffectiveoneisprogress.”GregMcKeown,Essentialism:TheDisciplinedPursuitofLess(Currency,2014).
Thefirstmistakeisnevertheonethatruinsyou:Infact,researchhasshownthatmissingahabitoncehasvirtuallynoimpactontheoddsofdevelopingahabitoverthelong-term,regardlessofwhenthemistakeoccurs.Aslongasyougetbackontrack,you’refine.See:PhillippaLallyetal.,“HowAreHabitsFormed:ModellingHabitFormationintheRealWorld,”EuropeanJournalofSocialPsychology40,no.6(2009),doi:10.1002/ejsp.674.
Missingonceisanaccident:“Missingonceisanaccident.Missingtwiceisthestartofanewhabit.”IswearIreadthislinesomewhereorperhapsparaphraseditfromsomethingsimilar,butdespitemybesteffortsallofmysearchesforasourcearecomingupempty.MaybeIcameupwithit,butmybestguessisitbelongstoanunidentifiedgeniusinstead.
“Whenameasurebecomesatarget”:ThisdefinitionofGoodhart’sLawwasactuallyformulatedbytheBritishanthropologistMarilynStrathern.“‘ImprovingRatings’:AuditintheBritishUniversitySystem,”EuropeanReview5(1997):305–321,https://www.cambridge.org/core/journals/european-review/article/improving-ratings-audit-in-the-british-university-system/FC2EE640C0C44E3DB87C29FB666E9AAB.Goodharthimselfreportedlyadvancedtheideasometimearound1975andputitformallyintowritingin1981.CharlesGoodhart,“ProblemsofMonetaryManagement:TheU.K.Experience,”inAnthonyS.Courakis(ed.),Inflation,Depression,andEconomicPolicyintheWest(London:RowmanandLittlefield,1981),111–146.
CHAPTER17“WhenIsuggestedthistofriendsinthePentagon”:RogerFisher,“PreventingNuclear
War,”BulletinoftheAtomicScientists37,no.3(1981),doi:10.1080/00963402.1981.11458828.
Thefirstseatbeltlaw:MichaelGorylandMichaelCynecki,“RestraintSystemUsageintheTrafficPopulation,”JournalofSafetyResearch17,no.2(1986),doi:10.1016/0022–4375(86)90107–6.
wearingaseatbeltisenforceablebylaw:NewHampshireistheloneexception,whereseatbeltsareonlyrequiredforchildren.“NewHampshire,”GovernorsHighwaySafetyAssociation,https://www.ghsa.org/state-laws/states/new%20hampshire,accessedJune8,2016.
over88percentofAmericansbuckledup:“SeatBeltUseinU.S.ReachesHistoric90Percent,”NationalHighwayTrafficSafetyAdministration,November21,2016,https://www.nhtsa.gov/press-releases/seat-belt-use-us-reaches-historic-90-percent.
BryanHarris:BryanHarris,emailconversationwithauthor,October24,2017.
Shedoesthe“songaday”challenge:CourtneyShea,“ComedianMargaretCho’sTipsforSuccess:IfYou’reFunny,Don’tDoComedy,”GlobeandMail,July1,2013,https://www.theglobeandmail.com/life/comedian-margaret-chos-tips-for-success-if-youre-funny-dont-do-comedy/article12902304/?service=mobile.
ThomasFrank,anentrepreneurinBoulder,Colorado:ThomasFrank,“HowBufferForcesMetoWakeUpat5:55AMEveryDay,”CollegeInfoGeek,July2,2014,https://collegeinfogeek.com/early-waking-with-buffer/.
CHAPTER18
PhelpshaswonmoreOlympicmedals:“MichaelPhelpsBiography,”Biography,https://www.biography.com/people/michael-phelps-345192,lastmodifiedMarch29,2018.
ElGuerrouj:DougGillan,“ElGuerrouj:TheGreatestofAllTime,”IAFF,November15,2004,https://www.iaaf.org/news/news/el-guerrouj-the-greatest-of-all-time.
theydiffersignificantlyinheight:HeightsandweightsforMichaelPhelpsandHichamElGuerroujwerepulledfromtheirathleteprofilesduringthe2008SummerOlympics.“MichaelPhelps,”ESPN,2008,http://www.espn.com/olympics/summer08/fanguide/athlete?athlete=29547l;“HichamElGuerrouj,”ESPN,2008,http://www.espn.com/oly/summer08/fanguide/athlete?athlete=29886.
samelengthinseamontheirpants:DavidEpstein,TheSportsGene:InsidetheScienceofExtraordinaryAthleticPerformance(St.Louis,MO:TurtlebackBooks,2014).
averageheightofOlympicgoldmedalistsinthemen’s1,500-meterrun:AlexHutchinson,“TheIncredibleShrinkingMarathoner,”Runner’sWorld,November12,2013,https://www.runnersworld.com/sweat-science/the-incredible-shrinking-marathoner.
averageheightofOlympicgoldmedalistsinthemen’s100-meter:AlvinChang,“WanttoWinOlympicGold?Here’sHowTallYouShouldBeforArchery,Swimming,andMore,”Vox,August9,2016,http://www.vox.com/2016/8/9/12387684/olympic-heights.
“Genescanpredispose,buttheydon’tpredetermine”:GaborMaté,“Dr.GaborMaté—NewParadigms,Ayahuasca,andRedefiningAddiction,”TheTimFerrissShow,February20,2018,https://tim.blog/2018/02/20/gabor-mate/.
Geneshavebeenshowntoinfluenceeverything:“Alltraitsareheritable”isabitofanexaggeration,butnotbymuch.Concretebehavioraltraitsthatpatentlydependoncontentprovidedbythehomeorcultureare,ofcourse,notheritableatall;whichlanguageyouspeak,whichreligionyouworshipin,whichpoliticalpartyyoubelongto.Butbehavioraltraitsthatreflecttheunderlyingtalentsandtemperamentsareheritable:howproficientwithlanguageyouare,howreligious,howliberalorconservative.Generalintelligenceisheritable,andsoarethefivemajorwaysinwhichpersonalitycanvary...opennesstoexperience,conscientiousness,extroversion-introversion,antagonism-agreeableness,andneuroticism.Andtraitsthataresurprisinglyspecificturnouttobeheritable,too,suchasdependenceonnicotineoralcohol,numberofhoursoftelevisionwatched,andlikelihoodofdivorcing.ThomasJ.Bouchard,“GeneticInfluenceonHumanPsychologicalTraits,”CurrentDirectionsinPsychologicalScience13,no.4(2004),doi:10.1111/j.0963–7214.2004.00295.x;RobertPlomin,NatureandNurture:AnIntroductiontoHumanBehavioralGenetics(Stamford,CT:Wadsworth,1996);RobertPlomin,“WhyWe’reDifferent,”Edge,June29,2016,https://soundcloud.com/edgefoundationinc/edge2016-robert-plomin.
There’sastronggeneticcomponent:DanielGoleman,“MajorPersonalityStudyFindsThatTraitsAreMostlyInherited,”NewYorkTimes,December2,1986,http://www.nytimes.com/1986/12/02/science/major-personality-study-finds-that-traits-are-mostly-inherited.html?pagewanted=all.
RobertPlomin:RobertPlomin,phonecallwiththeauthor,August9,2016.
morelikelytobecomeintroverts:JeromeKaganetal.,“ReactivityinInfants:ACross-NationalComparison,”DevelopmentalPsychology30,no.3(1994),doi:10.1037//0012–1649.30.3.342;MichaelV.EllisandEricaS.Robbins,“InCelebrationofNature:ADialoguewithJeromeKagan,”JournalofCounselingand
Development68,no.6(1990),doi:10.1002/j.1556–6676.1990.tb01426.x;BrianR.Little,Me,Myself,andUs:TheScienceofPersonalityandtheArtofWell-Being(NewYork:PublicAffairs,2016);SusanCain,Quiet:ThePowerofIntrovertsinaWorldThatCan’tStopTalking(London:Penguin,2013),99–100.
Peoplewhoarehighinagreeableness:W.G.GrazianoandR.M.Tobin,“TheCognitiveandMotivationalFoundationsUnderlyingAgreeableness,”inM.D.Robinson,E.Watkins,andE.Harmon-Jones,eds.,HandbookofCognitionandEmotion(NewYork:Guilford,2013),347–364.
Theyalsotendtohavehighernaturaloxytocinlevels:MitsuhiroMatsuzakietal.,“Oxytocin:ATherapeuticTargetforMentalDisorders,”JournalofPhysiologicalSciences62,no.6(2012),doi:10.1007/s12576–012–0232–9;AngelikiTheodoridouetal.,“OxytocinandSocialPerception:OxytocinIncreasesPerceivedFacialTrustworthinessandAttractiveness,”HormonesandBehavior56,no.1(2009),doi:10.1016/j.yhbeh.2009.03.019;AnthonyLaneetal.,“OxytocinIncreasesWillingnesstoSociallyShareOne’sEmotions,”InternationalJournalofPsychology48,no.4(2013),doi:10.1080/00207594.2012.677540;ChristopherCardosoetal.,“Stress-InducedNegativeMoodModeratestheRelationbetweenOxytocinAdministrationandTrust:EvidencefortheTend-and-BefriendResponsetoStress?”Psychoneuroendocrinology38,no.11(2013),doi:10.1016/j.psyneuen.2013.05.006.
hypersensitivityoftheamygdala:J.Ormel,A.Bastiaansen,H.Riese,E.H.Bos,M.Servaas,M.Ellenbogen,J.G.Rosmalen,andA.Aleman,“TheBiologicalandPsychologicalBasisofNeuroticism:CurrentStatusandFutureDirections,”NeuroscienceandBiobehavioralReviews37,no.1(2013),doi:10.1016/j.neubiorev.2012.09.004.PMID23068306;R.A.DepueandY.Fu,“NeurogeneticandExperientialProcessesUnderlyingMajorPersonalityTraits:ImplicationsforModellingPersonalityDisorders,”InternationalReviewofPsychiatry23,no.3(2011),doi:10.3109/09540261.2011.599315.
Ourdeeplyrootedpreferencesmakecertainbehaviorseasier:“Forexample,allpeoplehavebrainsystemsthatrespondtorewards,butindifferentindividualsthesesystemswillrespondwithdifferentdegreesofvigortoaparticularreward,andthesystems’averagelevelofresponsemaybeassociatedwithsomepersonalitytrait.”Formore,seeColinG.Deyoung,“PersonalityNeuroscienceandtheBiologyofTraits,”SocialandPersonalityPsychologyCompass4,no.12(2010),doi:10.1111/j.1751–9004.2010.00327.x.
Ifyourfriendfollowsalow-carbdiet:Researchconductedinmajorrandomizedclinicaltrialsshowsnodifferenceinlow-carbversuslow-fatdietsforweightloss.Aswithmanyhabits,therearemanywaystothesamedestinationifyoustickwithit.Formore,seeChristopherD.Gardneretal.,“EffectofLow-FatvsLow-CarbohydrateDieton12-MonthWeightLossinOverweightAdultsandtheAssociationwithGenotypePatternorInsulinSecretion,”JournaloftheAmericanMedicalAssociation319,no.7(2018),doi:10.1001/jama.2018.0245.
explore/exploittrade-off:M.A.Addicottetal.,“APrimeronForagingandtheExplore/ExploitTrade-OffforPsychiatryResearch,”Neuropsychopharmacology42,no.10(2017),doi:10.1038/npp.2017.108.
Googlefamouslyasksemployees:BharatMedirattaandJulieBick,“TheGoogleWay:GiveEngineersRoom,”NewYorkTimes,October21,2007,https://www.nytimes.com/2007/10/21/jobs/21pre.html.
“Flowisthementalstate”:MihalyCsikszentmihalyi,FindingFlow:ThePsychologyofEngagementwithEverydayLife(NewYork:BasicBooks,2008).
“Everyonehasatleastafewareas”:ScottAdams,“CareerAdvice,”DilbertBlog,July20,2007,http://dilbertblog.typepad.com/the_dilbert_blog/2007/07/career-advice.html.
CHAPTER19mostsuccessfulcomedians:SteveMartin,BornStandingUp:AComic’sLife(Leicester,
UK:Charnwood,2008).
“4yearsasawildsuccess”:SteveMartin,BornStandingUp:AComic’sLife(Leicester,UK:Charnwood,2008),1.
“justmanageabledifficulty”:NicholasHobbs,“ThePsychologistasAdministrator,”JournalofClinicalPsychology15,no.3(1959),doi:10.1002/1097–4679(195907)15:33.0.co;2–4;GilbertBrim,Ambition:HowWeManageSuccessandFailureThroughoutOurLives(Lincoln,NE:IUniverse.com,2000);MihalyCsikszentmihalyi,FindingFlow:ThePsychologyofEngagementwithEverydayLife(NewYork:BasicBooks,2008).
InpsychologyresearchthisisknownastheYerkes-Dodsonlaw:RobertYerkesandJohnDodson,“TheRelationofStrengthofStimulustoRapidityofHabitFormation,”JournalofComparativeNeurologyandPsychology18(1908):459–482.
4percentbeyondyourcurrentability:StevenKotler,TheRiseofSuperman:DecodingtheScienceofUltimateHumanPerformance(Boston:NewHarvest,2014).Inhisbook,Kotlercites:“ChipConley,AI,September2013.Therealratio,accordingtocalculationsperformedby[Mihaly]Csikszentmihalyi,is1:96.”
“Mendesirenoveltytosuchanextent”:NiccolòMachiavelli,PeterBondanella,andMarkMusa,ThePortableMachiavelli(London:Penguin,2005).
variablereward:C.B.FersterandB.F.Skinner,“SchedulesofReinforcement,”1957,doi:10.1037/10627–000.Formore,seeB.F.Skinner,“ACaseHistoryinScientificMethod,”AmericanPsychologist11,no.5(1956):226,doi:10.1037/h0047662.
Thisvarianceleadstothegreatestspikeofdopamine:MatchingLawshowsthattherateoftherewardscheduleimpactsbehavior:“MatchingLaw,”Wikipedia,https://en.wikipedia.org/wiki/Matching_law.
CHAPTER20thereisusuallyaslightdeclineinperformance:K.AndersEricssonandRobertPool,
Peak:SecretsfromtheNewScienceofExpertise(Boston:MarinerBooks,2017),13.
“Thepunditsweresaying”:PatRileyandByronLaursen,“TemporaryInsanityandOtherManagementTechniques:TheLosAngelesLakers’CoachTellsAll,”LosAngelesTimesMagazine,April19,1987,http://articles.latimes.com/1987–04–19/magazine/tm-1669_1_lakers.
asystemthathecalledtheCareerBestEffortprogramorCBE:MacMullan’sbookclaimsthatRileybeganhisCBEprogramduringthe1984–1985NBAseason.MyresearchshowsthattheLakersbegantrackingstatisticsofindividualplayersatthattime,buttheCBEprogramasitisdescribedherewasfirstusedin1986–1987.
Iftheysucceeded,itwouldbeaCBE:LarryBird,EarvinJohnson,andJackieMacMullan,WhentheGameWasOurs(Boston:HoughtonMifflinHarcourt,2010).
“Sustaininganeffort”:PatRileyandByronLaursen,“TemporaryInsanityandOtherManagementTechniques:TheLosAngelesLakers’CoachTellsAll,”LosAngelesTimesMagazine,April19,1987,http://articles.latimes.com/1987–04–19/magazine/tm-1669_1_lakers.
EliudKipchoge:CathalDennehy,“TheSimpleLifeofOneoftheWorld’sBestMarathoners,”Runner’sWorld,April19,2016,https://www.runnersworld.com/elite-runners/the-
simple-life-of-one-of-the-worlds-best-marathoners.“EliudKip-choge:FullTrainingLogLeadingUptoMarathonWorldRecordAttempt,”SweatElite,2017,http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/.
hercoachgoesoverhernotesandaddshisthoughts:YuriSuguiyama,“TrainingKatieLedecky,”AmericanSwimmingCoachesAssociation,November30,2016,https://swimmingcoach.org/training-katie-ledecky-by-yuri-suguiyama-curl-burke-swim-club-2012/.
WhencomedianChrisRockispreparingfreshmaterial:PeterSims,“InnovateLikeChrisRock,”HarvardBusinessReview,January26,2009,https://hbr.org/2009/01/innovate-like-chris-rock.
AnnualReview:I’dliketothankChrisGuillebeau,whoinspiredmetostartmyownannualreviewprocessbypubliclysharinghisannualrevieweachyearathttps://chrisguillebeau.com.
“keepyouridentitysmall”:PaulGraham,“KeepYourIdentitySmall,”February2009,http://www.paulgraham.com/identity.html.
CONCLUSIONNoonecanberichunlessonecoincanmakehimorherso:DesideriusErasmusand
VanLoonHendrikWillem,ThePraiseofFolly(NewYork:Black,1942),31.HattiptoGretchenRubin.Ifirstreadaboutthisparableinherbook,BetterThanBefore,andthentrackeddowntheoriginstory.Formore,seeGretchenRubin,BetterThanBefore(NewYork:Hodder,2016).
LITTLELESSONSFROMTHEFOURLAWS“Happinessisthespacebetweenonedesire”:Caed(@caedbudris),“Happinessisthe
spacebetweendesirebeingfulfilledandanewdesireforming,”Twitter,November10,2017,https://twitter.com/caedbudris/status/929042389930594304.
happinesscannotbepursued,itmustensue:Frankl’sfullquotationisasfollows:“Don’taimatsuccess.Themoreyouaimatitandmakeitatarget,themoreyouaregoingtomissit.Forsuccess,likehappiness,cannotbepursued;itmustensue,anditonlydoessoastheunintendedsideeffectofone’spersonaldedicationtoacausegreaterthanoneselforastheby-productofone’ssurrendertoapersonotherthanoneself.”Formore,seeViktorE.Frankl,Man’sSearchforMeaning:AnIntroductiontoLogotherapy(Boston:BeaconPress,1962).
“Hewhohasawhytoliveforcanbearalmostanyhow”:FriedrichNietzscheandOscarLevy,TheTwilightoftheIdols(Edinburgh:Foulis,1909).
Thefeelingcomesfirst(System1):DanielKahneman,Thinking,FastandSlow(NewYork:Farrar,StrausandGiroux,2015).
appealingtoemotionistypicallymorepowerfulthanappealingtoreason:“Ifyouwishtopersuade,appealtointerest,ratherthanreason”(BenjaminFranklin).
Satisfaction=Liking−Wanting:ThisissimilartoDavidMeister’sfifthlawofservicebusinesses:Satisfaction=perception−expectation.
“Beingpoorisnothavingtoolittle,itiswantingmore”:LuciusAnnaeusSenecaandAnnaLydiaMotto,MoralEpistles(Chico,CA:ScholarsPress,1985).
AsAristotlenoted:ItisdebatedwhetherAristotleactuallysaidthis.Thequotehasbeenattributedtohimforcenturies,butIcouldfindnoprimarysourceforthephrase.
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Index
Thepagenumbersinthisindexrefertotheprintedversionofthisbook.Thelinkprovidedwilltakeyoutothebeginningofthatprintpage.Youmayneedtoscrollforwardfromthatlocationtofindthecorrespondingreferenceonyoure-reader.
acceptingthatyouhaveparticularabilities,218–19
accountability,209–10
actionvs.motion,142–43
Adams,Scott,23,225
addiction
effectofenvironmentonreaddiction,92
smoking,125–26
VietnamWarheroinproblem,91–92
additionbysubtractionstrategy,154
“theaggregationofmarginalgains,”13–14
agriculturalexpansionexampleofdoingthatwhichrequirestheleasteffort,149–51
AllenCarr’sEasyWaytoStopSmoking(Carr),125–26
amateursvs.professionals,236
animalbehavior
withinanimmediate-returnenvironment,187
catescapestudy,43–44
greylaggeeseandsupernormalstimuli,102
herringgullsandsupernormalstimuli,101–102
methodsforsensingandunderstandingtheworld,84
Art&Fear(BaylesandOrland),142n
Asch,Solomon,118–20
athletes
CareerBestEffortprogram(CBE),242–44
comparingchampionsofdifferentsports,217–18
examplesofreflectionandreview,244–45
handlingtheboredomoftraining,233–34
LosAngelesLakersexampleofreflectionandreview,242–44
useofmotivationrituals,132–33
atomichabits
cumulativeeffectofstacking,251–52
defined,27
automaticity,144–46
automatingahabit
cashregisterexample,171–72
tableofonetimeactionsthatlockingoodhabits,173
ThomasFrankexampleofautomatingahabitcontract,210
usingtechnology,173–75
awareness
HabitsScorecard,64–66
ofnonconscioushabits,62
Pointing-and-Callingsubwaysafetysystem,62–63
badhabits
breaking(table),97,137,179,213
reducingexposuretothecuesthatcausethem,94–95
behaviorchange
CardinalRuleofBehaviorChange,186,189
fourlawsof,53–55,186,252–53(seealsospecificnumberedlaws)
learningcurves,145–46
threelayersof,29–31
benefitsofhabits,46–47,239
“BetterAlltheTime”(article),154
biologicalconsiderations
“BigFive”personalitytraits,220–22
genes,218–21,226–27
boredom,233–36
Brailsford,Dave,13–14
thebrain
careerchoicesandbraindifferences,143–44
dopamine-drivenfeedbackloops,105–108
evolutionarysimilarityof,187
ashabitsarecreated,45–46
Hebb’sLaw,143
inaccurateperceptionsofthreats,189n
long-termpotentiation,143
physicalchangesinthebrainduetorepetition,143–44
System1vs.System2thinking,232n,261
“wanting”vs.“liking”rewards,106–108,263
breakthroughmoments
icecubemeltingexample,20–21
BritishCycling,13–15,25,243
Budris,Caed,260
buildingahabit
four-stepprocess
1.cue,47–48
2.craving,48
3.response,48–49
4.reward,49
problemphaseandsolutionphase,51–53
lessonsfrom,259–64
businessapplicationsofhabitstrategies,265
Byrne,Ronan,108–109
cashregisterexampleofautomatingahabit,171–72
catescapestudy,43–44
changingyourmind-setfrom“haveto”to“getto,”130–31
Cho,Margaret,210
choosingtherightopportunities
combiningyourskillstoreducethecompetition,225–26
explore/exploittrade-off,223–25
importanceof,222–23
specialization,226
Clark,Brian,33
commitmentdevices,170–71
compoundingeffectofsmallchanges
airplanerouteexample,17
author’scollegeexperiences,6–7
negativeresults,19
1percentchanges,15–16,17–18
positiveresults,19
conditioning,132–33
consequencesofgoodandbadhabits,188–90,206–207
context,87–90
cravings
asthesensethatsomethingismissing,129
timingof,259,263–64
andunderlyingmotives,127–28,130
cue-inducedwanting,93–94
cues
automaticallypickingup,59–62
makingpredictionsafterperceiving,128–29
obviousvisualcues,85–87
aspartofthefour-stepprocessofbuildingahabit,47–48
selectingcuesforhabitstacking,77–79
culture
imitationofcommunityhabitsandstandards,115–18
NerdFitnessexampleofsimilaritywithinagroup,117–18
Polgarfamilychessexampleoftheroleof,113–14,122
curiosity,261
Damasio,Antonio,130
Darwin,Charles,115
decisionjournal,245
decisivemoments,160–62
desire,129–30,263–64
Diderot,Denis,72–73
DiderotEffect,73
“don’tbreakthechain,”196–97
dopamine-drivenfeedbackloops,105–108
downsideofhabits,239–40
Dyrsmid,Trent,195
emotions,129–30,261–62,263–64
energyandlikelihoodofaction,151–52
environment
andcontext,87–90
creatinganenvironmentwheredoingtherightthingisaseasyaspossible,155
dedicatedspacesfordifferentactivities,87–90
delayed-return,187–90
Dutchelectricalmeterexampleofobviouscues,85
effectofenvironmentonanaddiction,92
immediate-return,187–90
Lewin’sEquationforhumanbehavior,83
MassachusettsGeneralHospitalcafeteriaexampleofdesignchange,81–82
primingyourenvironment,156–58
redesigningyourenvironment,86–87
suggestionimpulsebuying,83
VietnamWarheroinaddictionproblemexample,91–92
exercisestudyofimplementationintention,69–70
expectations,262–63,264
explore/exploittrade-off,223–25
Eyal,Nir,170
failure,263
feedbackloops
inallhumanbehavior,45
dopamine-driven,105–108
formationofallhabitsthatshapeone’sidentity,40
habit,49–51
feelings,129–30,261–62,263–64
1stLawofBehaviorChange(MakeItObvious)
HabitsScorecard,64–66
habitstacking,74–79,110–11
habittracking,197
implementationintention,69–72
makingthecuesofbadhabitsinvisible,94–95
Fisher,Roger,205–206
flowstate,224,232–33
Fogg,BJ,72,74
foodscience
“blisspoint”foreachproduct,103
cravingsforjunkfood,102–103
dynamiccontrastofprocessedfoods,103
orosensation,103
fourlawsofbehaviorchange,53–55,186,252–53.Seealsospecificnumberedlaws
four-stepprocessofbuildingahabit
1.cue,47–48
2.craving,48
3.response,48–49
4.reward,49
habitloop,49–51
lessonsfrom,259–64
problemphaseandsolutionphase,51–53
4thLawofBehaviorChange(MakeItSatisfying)
habitcontract,207–10
habittracking,198–99
instantgratification,188–93
makingthecuesofbadhabitsunsatisfying,205–206
SafeguardsoapinPakistanexample,184–85
Frankl,Victor,260
Franklin,Benjamin,196
frequency’seffectonhabits,145–47
friction
associatedwithabehavior,152–58
gardenhoseexampleofreducing,153
Japanesefactoryexampleofeliminatingwastedtimeandeffort,154–55
topreventunwantedbehavior,157–58
“gatewayhabit,”163
genes,218–21,226–27
goals
effectonhappiness,26
fleetingnatureof,25
sharedbywinnersandlosers,24–25
short-termeffectsof,26–27
vs.systems,23–24
theGoldilocksRule
flowstate,224,232–33
theGoldilocksZone,232
tennisexample,231
goodhabits
creating(table),96,136,178,212
Two-MinuteRule,162–67
Goodhart,Charles,203
Goodhart’sLaw,203
Graham,Paul,247–48
greylaggeeseandsupernormalstimuli,102
Guerrouj,HichamEl,217–18,225
Guns,Germs,andSteel(Diamond),149–51
habitcontract
BryanHarrisweightlossexample,208–209
defined,208
seatbeltlawexample,207–208
ThomasFrankalarmexample,210
habitline,145–47
habitloop,49–51
habits
ofavoidance,191–92
benefitsof,46–47,239
breakingbadhabits(table),97,137,179,213
inthebusinessworld,265
changingyourmind-setabout,130–31
creatinggoodhabits(table),96,136,178,212
downsideof,239–40
effectontherestofyourday,160,162
eliminatingbadhabits,94–95
astheembodimentofidentity,36–38
formationof,44–46,145–47
four-stepprocessofbuildingahabit,47–53,259–64
“gatewayhabit,”163
identity-based,31,39–40
imitationofothers’habits
theclose,116–18
themany,118–21
thepowerful,121–22
importanceof,40–41
outcome-based,31
andparenting,267
reframinghabitstohighlighttheirbenefits,131–32
short-termandlong-termconsequencesof,188–90
stickingwith,230–31
suitabilityforyourpersonality,221–22
Two-MinuteRule,162–67
usingimplementationintentiontostart,71–72
HabitsAcademy,8
habitshaping,165–67
HabitsScorecard,64–66
habitstacking
combiningtemptationbundlingwith,110–11
explained,74–79
habittracking,196–200,202–204
handwashinginPakistanexampleofasatisfyingbehaviorchange,184–85
happiness
astheabsenceofdesire,259–60
andgoals,26
relativityof,263
Harris,Bryan,208–209
Hebb,Donald,143
Hebb’sLaw,143
herringgullsandsupernormalstimuli,101–102
hope,264
Hreha,Jason,45
Hugo,Victor,169–70
TheHunchbackofNotreDame(Hugo),169–70
hyperbolicdiscounting(timeinconsistency),188–89
identity
acceptingblanketpersonalstatementsasfacts,35
andbehaviorchange,29–32,34–36
behaviorthatisatoddswiththeself,32–33
habitsastheembodimentof,36–38,247–49
identity-basedhabits,31,39–40
lettingasinglebeliefdefineyou,247–49
prideinaparticularaspectofone’sidentity,33–34
reinforcingyourdesiredidentitybyusingtheTwo-MinuteRule,165
two-stepprocessofchangingyouridentity,39–40
implementationintention,69–72
improvements,makingsmall,231–32,233,253
instantgratification,188–93
Johnson,Magic,243–44
journaling,165
Jung,Carl,62
Kamb,Steve,117–18
Kubitz,Andrew,109
LaoTzu,249
TaoTeChing,249
Latimore,Ed,132
Lewes,GeorgeH.,144
long-termpotentiation,143
LosAngelesLakersexampleofreflectionandreview,242–44
Luby,Stephen,183–85
MacMullan,Jackie,243–44
Martin,Steve,229–30,231
MassachusettsGeneralHospitalcafeteriaexampleofenvironmentdesignchange,81–82
Massimino,Mike,117
mastery,240–42
Mate,Gabor,219
McKeown,Greg,165
measurements
usefulnessof,202–204
visual,195–96
Mike(Turkishtravelguide/ex-smoker),125–26
Milner,Peter,105
mind-setshifts
from“haveto”to“getto,”130–31
motivationrituals,132–33
reframinghabitstohighlighttheirbenefits,131–32
motionvs.action,142–43
motivation
theGoldilocksRule,231–33
maximummotivation,232
rituals,132–33
andtakingaction,260–61
Murphy,Morgan,91
negativecompounding,19
Nietzsche,Friedrich,260
nonconsciousactivities,34n
nonscalevictories,203–204
novelty,234
Nuckols,Oswald,156
observations,260
obstaclestogettingwhatyouwant,152
Olds,James,105
Olwell,Patty,93
1percentchanges
CareerBestEffortprogram(CBE),242–44
compoundingeffectofmakingchanges,15–16,17–18
SoritesParadox,251–52
operantconditioning,9–10
opportunities,choosingtheright
combiningyourskillstoreducethecompetition,225–26
explore/exploittrade-off,223–25
importanceof,222–23
specialization,226
outcomes
andbehaviorchange,29–31
outcome-basedhabits,31
pain,206–207
PaperClipStrategyofvisualprogressmeasurements,195–96
parentingapplicationsofhabitstrategies,267
Patterson,JohnHenry,171–72
Phelps,Michael,217–18,225
photographyclassexampleofactivepractice,141–42,144
PlateauofLatentPotential,21–23
pleasure
anticipatingvs.experiencing,106–108
imageof,260
repeatingabehaviorwhenit’sasatisfyingsensoryexperience,184–86,264
Safeguardsoapexample,184–85
Plomin,Robert,220
Pointing-and-Callingsubwaysafetysystem,62–63
positivecompounding,19
ThePowerofHabit(Duhigg),9,47n
predictions,making
afterperceivingcues,128–29
thehumanbrainasapredictionmachine,60–61
Premack,David,110
Premack’sPrinciple,110
pride
manicureexample,33
inaparticularaspectofone’sidentity,33–34
primingyourenvironmenttomakethenextactioneasy,156–58
problemphaseofahabitloop,51–53
processandbehaviorchange,30–31
professionalsvs.amateurs,236
progress,262
proximity’seffectonbehavior,116–18
quittingsmoking,32,125–26
readingresources
AtomicHabitsnewsletter,257
businessapplicationsofhabitstrategies,265
parentingapplicationsofhabitstrategies,267
recoveringwhenhabitsbreakdown,200–202
reflectionandreview
author’sAnnualReviewandIntegrityReport,245–46
benefitsof,246–47
CareerBestEffortprogram(CBE)example,242–44
ChrisRockexample,245
EliudKipchogeexample,244–45
flexibilityandadaptation,247–49
importanceof,244–45
KatieLedeckyexample,245
reframinghabitstohighlighttheirbenefits,131–32
reinforcement,191–93
repetition
asactivepracticeofanewhabit,144
automaticity,144–46
tomasterahabit,143
photographyclassexampleofactivepractice,141–42,144
respondingtothingsbasedonemotions,261–62
rewards
aftersacrifice,262
immediatevs.delayed,187–90
purposeof,49
reinforcement,191–93
trainingyourselftodelaygratification,190–93
variablerewards,235
“wanting”vs.“liking,”106–108,263
Riis,Jacob,21
Riley,Michael,60
Riley,Pat,242–44
Ritty,James,171–72
Robins,Lee,91–92
sacrifice,262
satisfaction
asthecompletionofthehabitloop,186
andexpectations,262–63
pleasurablesensoryexperiences,184–86
2ndLawofBehaviorChange(MakeItAttractive)
ABCThursdaynightTVlineupexample,109
desireforapproval,respect,andpraise,121–22
habittracking,198
highlyengineeredversionsofreality,104
makingthecuesofbadhabitsunattractive,126
supernormalstimuli,102
temptationbundling,108–11
Seinfeld,Jerry,196–97
self-control
controllingtheenvironmenttoachieve,92–93
cue-inducedwanting,93–94
difficultyof,262
ridingandsmokingexampleofcontrollingyourenvironment,93
asashort-termstrategy,95
thesenses
Safeguardsoapexample,184–85
toothpasteexampleofasatisfyingbehaviorchange,186
vision,84,85–87
Wrigleychewinggumexample,185
showingup,masteringtheartof,163–64,201–202,236
Skinner,B.F.,9–10,235n
smoking,quitting,32,125–26
socialmedia,174–75
socialnorms
Asch’ssocialconformitylineexperiments,118–20
downsideofgoingalongwiththegroup,120–21
herdmentality,115
imitationofothers’habits
theclose,116–18
themany,118–21
thepowerful,121–22
solutionphaseofahabitloop,51–53
SoritesParadox,251–52
startingahabit,71–72
Steele,Robert,91
Stern,Hawkins,83
success
acceptingwhereyourstrengthsare,218–19
importanceoffeelingsuccessful,190
suffering,262
suggestionimpulsebuying,83
supernormalstimuli,102
Suroweicki,James,154
System1vs.System2thinking,232n,261
systems
changestosolveproblems,25
asacycleofcontinuousimprovement,26–27
vs.goals,23–24
technology
forautomatingahabit,173–75
socialmedia,174–75
temptationbundling,108–11
3rdLawofBehaviorChange(MakeItEasy)
agriculturalexpansionexampleofusingtheleasteffort,149–51
energyrequirementsandlikelihoodofaction,151–52
frictionassociatedwithabehavior,152–58
gardenhoseexampleofreducingfriction,153
“gatewayhabit,”163
Japanesefactoryexampleofadditionbysubtraction,154–55
makingthecuesofbadhabitsdifficult,169–70
onetimeactionsthatleadtobetterhabits,172–74
PrincipleofLeastAction,151n
repetitionasthekeytohabitformation,146–47
Two-MinuteRule,162–67
TwylaTharpexampleofadailyritual,159–60
Thorndike,Anne,81–82
Thorndike,Edward,43–44
timeinconsistency,188–89
Tinbergen,Niko,101–102
toothpasteexampleofasatisfyingbehaviorchange,186
trackingahabit
automated,199
combininghabitstackingwithhabittracking,200
manual,199–200
usefulnessof,202–204
trajectoryofyourcurrentpath,18
two-stepprocessofchangingyouridentity,39–40
Uelsmann,Jerry,141–42
Ulyssespact(Ulyssescontract),170n
underlyingmotivesandcravings,127–28,130
ValleyofDisappointment,20,22
variablerewards,235
VietnamWarheroinaddictionproblem,91–92
vision
impactonhumanbehavior,84
obviousvisualcues,85–87
visualmeasurements,195–96
weightloss
nonscalevictories,203–204
usingahabitcontracttoensure,208–209
Yerkes-Dodsonlaw,232
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
AbouttheAuthor
JamesClear‘sworkhasappearedintheNewYorkTimes,Time,andEntrepreneur,andonCBSThisMorning,andistaughtincollegesaroundtheworld.Hiswebsite,jamesclear.com,receivesmillionsofvisitorseachmonth,andhundredsofthousandssubscribetohisemailnewsletter.HeisthecreatorofTheHabitsAcademy,thepremiertrainingplatformfororganizationsandindividualsthatareinterestedinbuildingbetterhabitsinlifeandwork.
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*Interestedreaderscanlearnmoreathabitsacademy.com.
*Asthisbookwasgoingtoprint,newinformationabouttheBritishCyclingteamhascomeout.Youcanseemythoughtsatatomichabits.com/cycling.
*Igeekedoutandactuallycalculatedthis.Washington,D.C.,isabout225milesfromNewYorkCity.Assumingyouareflyingona747oranAirbusA380,changingtheheadingby3.5degreesasyouleaveLosAngeleslikelycausesthenoseoftheairplanetoshiftbetween7.2to7.6feet,orabout86to92inches.Averysmallshiftindirectioncanleadtoaverymeaningfulchangeindestination.
*Thetermsunconscious,nonconscious,andsubconsciouscanallbeusedtodescribetheabsenceofawarenessorthought.Eveninacademiccircles,thesewordsareoftenusedinterchangeablywithoutmuchnitpicking(foronce).NonconsciousisthetermI’mgoingtousebecauseitisbroadenoughtoencompassboththeprocessesofthemindwecouldneverconsciouslyaccessandthemomentswhenwearesimplynotpayingattentiontowhatsurroundsus.Nonconsciousisadescriptionofanythingyouarenotconsciouslythinkingabout.
*Certainly,therearesomeaspectsofyouridentitythattendtoremainunchangedovertime—likeidentifyingassomeonewhoistallorshort.Butevenformorefixedqualitiesandcharacteristics,whetheryouviewtheminapositiveornegativelightisdeterminedbyyourexperiencesthroughoutlife.
*ReadersofThePowerofHabitbyCharlesDuhiggwillrecognizetheseterms.Duhiggwroteagreatbookandmyintentionistopickupwhereheleftoffbyintegratingthesestagesintofoursimplelawsyoucanapplytobuildbetterhabitsinlifeandwork.
*CharlesDuhiggandNirEyaldeservespecialrecognitionfortheirinfluenceonthisimage.ThisrepresentationofthehabitloopisacombinationoflanguagethatwaspopularizedbyDuhigg’sbook,ThePowerofHabit,andadesignthatwaspopularizedbyEyal’sbook,Hooked.
*WhenIvisitedJapan,Isawthisstrategysaveawoman’slife.HeryoungsonsteppedontotheShinkansen,oneofJapan’sfamousbullettrainsthattravelatovertwohundredmilesperhour,justasthedoorswereclosing.Shewasleftoutsideontheplatformandjammedherarmthroughthedoortograbhim.Withherarmstuckinthedoor,thetrainwasabouttotakeoff,butrightbeforeitpulledawayanemployeeperformedasafetycheckbyPointing-and-Callingupanddowntheplatform.Inlessthanfiveseconds,henoticedthewomanandmanagedtostopthetrainfromleaving.Thedooropened,thewoman—nowintears—rantoherson,andaminutelaterthetraindepartedsafely.
*InterestedreaderscangetatemplatetocreatetheirownHabitsScorecardatatomichabits.com/scorecard.
*Inadditiontoherpaymentforthelibrary,CatherinetheGreataskedDiderottokeepthebooksuntilsheneededthemandofferedtopayhimayearlysalarytoactasherlibrarian.
*Foggreferstothisstrategyasthe“TinyHabitsrecipe,”butI’llcallitthehabitstackingformulathroughoutthebook.
*Ifyou’relookingformoreexamplesandguidance,youcandownloadaHabitStackingtemplateatatomichabits.com/habitstacking.
*Dopamineisnottheonlychemicalthatinfluencesyourhabits.Everybehaviorinvolvesmultiplebrainregionsandneurochemicals,andanyonewhoclaimsthat“habitsareallaboutdopamine”isskippingovermajorportionsoftheprocess.Itisjustoneoftheimportantroleplayersinhabitformation.However,Iwillsingleoutthedopaminecircuitinthischapterbecauseitprovidesawindowintothebiologicalunderpinningsofdesire,craving,andmotivationthatarebehindeveryhabit.
*I’msohappyIwasabletofitaGameofThronesreferenceintothisbook.
*Thisisjustapartiallistofunderlyingmotives.Iofferamorecompletelistandmoreexamplesofhowtoapplythemtobusinessatatomichabits.com/business.
*AsimilarstoryistoldinthebookArt&FearbyDavidBaylesandTedOrland.Ithasbeenadaptedherewithpermission.Seetheendnotesforafullexplanation.
*Thisisafoundationalprincipleinphysics,whereitisknownasthePrincipleofLeastAction.Itstatesthatthepathfollowedbetweenanytwopointswillalwaysbethepathrequiringtheleastenergy.Thissimpleprincipleunderpinsthelawsoftheuniverse.Fromthisoneidea,youcandescribethelawsofmotionandrelativity.
*Thephraseadditionbysubtractionisalsousedbyteamsandbusinessestodescriberemovingpeoplefromagroupinordertomaketheteamstrongeroverall.
*Tobefair,thisstillsoundslikeanamazingnight.
*Idesignedahabitjournalspecificallytomakejournalingeasier.Itincludesa“OneLinePerDay”sectionwhereyousimplywriteonesentenceaboutyourday.Youcanlearnmoreatatomichabits.com/journal.
*Theironyofhowcloselythisstorymatchesmyprocessofwritingthisbookisnotlostonme.Althoughmypublisherwasmuchmoreaccommodating,andmyclosetremainedfull,IdidfeellikeIhadtoplacemyselfonhousearresttofinishthemanuscript.
*Thisisalsoreferredtoasa“Ulyssespact”ora“Ulyssescontract.”NamedafterUlysses,theheroofTheOdyssey,whotoldhissailorstotiehimtothemastoftheshipsothathecouldheartheenchantingsongoftheSirensbutwouldn’tbeabletosteertheshiptowardthemandcrashontherocks.Ulyssesrealizedthebenefitsoflockinginyourfutureactionswhileyourmindisintherightplaceratherthanwaitingtoseewhereyourdesirestakeyouinthemoment.
*Theshifttoadelayed-returnenvironmentlikelybeganaroundtheadventofagriculturetenthousandyearsagowhenfarmersbeganplantingcropsinanticipationofaharvestmonthslater.However,itwasnotuntilrecentcenturiesthatourlivesbecamefilledwithdelayed-returnchoices:careerplanning,retirementplanning,vacationplanning,andeverythingelsethatoccupiesourcalendars.
*Timeinconsistencyisalsoreferredtoashyperbolicdiscounting.
*Thiscanderailourdecisionmakingaswell.Thebrainoverestimatesthedangerofanythingthatseemslikeanimmediatethreatbuthasalmostnolikelihoodofactuallyoccurring:yourplanecrashingduringabitofturbulence,aburglarbreakinginwhileyou’rehomealone,aterroristblowingupthebusyou’reon.Meanwhile,itunderestimateswhatappearstobeadistantthreatbutisactuallyverylikely:thesteadyaccumulationoffatfromeatingunhealthyfood,thegradualdecayofyourmusclesfromsittingatadesk,theslowcreepofclutterwhenyoufailtotidyup.
*Interestedreaderscanfindahabittrackertemplateatatomichabits.com/tracker.
*YoucanseetheactualHabitContractsusedbyBryanHarrisandgetablanktemplateatatomichabits.com/contract.
*Ifyouareinterestedintakingapersonalitytest,youcanfindlinkstothemostreliabletestshere:atomichabits.com/personality.
*Ifit’sHarryPotteronrepeat,Ifeelyou.
*Ihaveapettheoryaboutwhathappenswhenweachieveaflowstate.Thisisn’tconfirmed.It’sjustmyguess.Psychologistscommonlyrefertothebrainasoperatingintwomodes:System1andSystem2.System1isfastandinstinctual.Generallyspeaking,processesyoucanperformveryquickly(likehabits)aregovernedbySystem1.Meanwhile,System2controlsthinkingprocessesthataremoreeffortfulandslow—likecalculatingtheanswertoadifficultmathproblem.Withregardtoflow,IliketoimagineSystem1andSystem2asresidingonoppositeendsofthespectrumofthinking.Themoreautomaticacognitiveprocessis,themoreitslidestowardtheSystem1sideofthespectrum.Themoreeffortfulataskis,themoreitslidestowardSystem2.Flow,Ibelieve,residesontherazor’sedgebetweenSystem1andSystem2.Youarefullyusingallofyourautomaticandimplicitknowledgerelatedtothetaskwhilealsoworkinghardtorisetoachallengebeyondyourability.Bothbrainmodesarefullyengaged.Theconsciousandnonconsciousareworkingperfectlyinsync.
*Thediscoveryofvariablerewardshappenedbyaccident.Onedayinthelab,thefamousHarvardpsychologistB.F.Skinnerwasrunninglowonfoodpelletsduringoneexperimentandmakingmorewasatime-consumingprocessbecausehehadtomanuallypressthepelletsinamachine.Thissituationledhimto“askmyselfwhyeverypressoftheleverhadtobereinforced.”Hedecidedtoonlygivetreatstotheratsintermittentlyand,tohissurprise,varyingthedeliveryoffooddidnotdecreasebehavior,butactuallyincreasedit.
*Icreatedatemplateforreadersinterestedinkeepingadecisionjournal.Itisincludedaspartofthehabitjournalatatomichabits.com/journal.
*YoucanseemypreviousAnnualReviewsatjamesclear.com/annual-review.
*YoucanseemypreviousIntegrityReportsatjamesclear.com/integrity.
*SoritesisderivedfromtheGreekwordsorós,whichmeansheaporpile.