how to

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HABITS

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How to create and modify habits

A critical summary of the book The Power of Habit, by Charles Duhigg. Comments made by Seiiti Arata (Arata Academy)

By reading this commented summary:

• Find out what the components of habits are, and how a habit is made

• Understand how our brain works, and what are the neurological aspects that prevent us from getting rid of old habits

• Learn to change old habits

• Create new habits in order to harvest new results in different areas of life (i.e., health, relationships, finances, eating, studying ...)

• Access the Productivity Ninja course’s first video, a vital training to “create the habit of creating habits”.

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1. ABOUT THE AUTHOR AND THE WORK

Charles Duhigg is an excellent journalist who has been granted with many accolades. He writes for one of the most prestigious publications in the world, The New York Times.

This work is written in an accessible language and meets the needs of the public, offering practical recommendations.

The book has three parts, displayed according to the size of the examined group:

The first part talks about individuals, about how habits appear in our lives. It talks as well about the neurology behind habit creation, explaining how we must act in order to change old habits.

The second part approaches a wider group, discussing how the habits in successful companies and organizations are shaped and how they can be altered.

The third part examines an even larger group, putting its focus on society’s habits in general.

We will focus on the first part: we will look at our individual habits (in my opinion, this is the most elaborate part of the book).

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2. IMPORTANCE

The theme of the book The Power of Habit has a strong relevance because

the quality of our habits has a direct influence on the quality of our life.

Gandhi even once said:

“Your beliefs become your thoughts,Your thoughts become your words,Your words become your actions,Your actions become your habits,Your habits become your values,Your values become your destiny.”

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We can see that our habits guide our destiny. Cultivating good habits drives us towards a successful destination. To help you building your destiny, the Arata Academy provides the Productivity Ninja course, which has more than nine hours of video to duplicate our personal productivity. In addition to addressing different techniques and productivity tools, methods to increase our focus, achieving a higher concentration and avoiding interruptions, we have specific lessons on habit building.

If you are not already registered and you do not have full access to the course, visit the link below for further info:

http://arata.se/ee55

The influence of our habits in our productivity is the reason why we examined the book The Power of Habit, underlining its key points in this e-book How to create and modify habits.

2.1 Habits control most of our life

It is comfortable to imagine that we have control over everything, using our rational thinking to take decisions on a daily basis. Unfortunately, that is not the truth: we are following multiple automatic habits.

Habits influence every decision we take, including the way we behave with our family, how much exercise we do, the kind of food we eat, our financial situation, our happiness.

2.2 We need to be careful with negative habits

In order to comprehend habits, it is vital to know how our brain works.

In MIT, experiments have been made in which brains of mice were monitored when facing a maze. Scientists placed sensors which detected the mice’s brain activity.

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That experiment was quite simple: at one point, the mice would hear a clicking sound and a little door in the maze would open. If the mice moved forward, turning left immediately afterwards, they would find food. If they turned right, they wouldn’t find anything.

The first few times that the rats were placed in this situation, the brain activity was quite intense. The mice would be sniffing, nuzzling, scratching, looking at every place.

By just observing the rodents’ behavior, it was impossible to conclude anything: it seemed like the mice were randomly moving, however, by looking at the brain activity monitoring, it was possible to detect a high level of permanent processing. That means the brain was examining different possibilities to reach its decision.

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3. HOW THE BRAIN WORKS

In order to comprehend habits, it is vital to know how our brain works.

In MIT, experiments have been made in which brains of mice were monitored when facing a maze. Scientists placed sensors which detected the mice’s brain activity.

That experiment was quite simple: at one point, the mice would hear a clicking sound and a little door in the maze would open. If the mice moved forward, turning left immediately afterwards, they would find food. If they turned right, they wouldn’t find anything.

The first few times that the rats were placed in this situation, the brain activity was quite intense. The mice would be sniffing, nuzzling, scratching, looking at every place.

By just observing the rodents’ behavior, it was impossible to conclude anything: it seemed like the mice were randomly moving, however, by looking at the brain activity monitoring, it was possible to detect a high level of permanent processing. That means the brain was examining different possibilities to reach its decision.

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3.1 The importance of the MIT experiment to comprehend our habits

When scientists put the same rats in the same maze, repeating the clicking noise and the opening door process, something interesting happened:

Mice started to become more efficient.

They did not need to be sniffing, looking, scratching. They made fewer route mistakes. As they got better at navigating the maze, their brain activity started to decrease: they started to do it automatically, thinking less and less about the process.

It is interesting how we, the humans, do something very alike.

I do speak a lot, in Arata Academy’s courses, about the evolution of learning. That evolution starts with ineptitude, then it moves towards conscious ability and to unconscious ability.

Those who regularly assume leading positions must remember the first couple of times they took the wheel. You needed to remember to put the seat belt, to check the transmission, to adjust the mirrors, to put the first gear, to slowly take your foot off the clutch… It was hard, the brain had to think a lot. And, today, all that process is automatic. A habit was formed.

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3.2 The habit is the transformation of a sequence of actions in an automatic routine

The rat is in the maze. It hears the click. It knows that it has to go straight and turn left… And find food.

Imagine that, instead of food, there was a hungry cat at the maze’s end: if the rat started moving forward totally happy, without thinking, turning left right afterwards, it could end up being the cat’s dinner.

If I start driving carelessly, without thinking, I can end up in a car accident.

Based on this reasoning, while it is important to know when it is time to go into autopilot mode, it is equally important to know when it is time to be alert, possessing a critical, analytical opinion.

In other words, the brain needs to know the right time to trust the autopilot habits... And the right time to have a more careful examination before deciding on something.

The examination of the mice brain done at the MIT brought an important discovery: the rat’s brain activity was intense right until the click happened, decreasing shortly after, when the rat started to move automatically through the maze. When it found food, the level of brain activity increased.

This final peak of mental processing is very important for us to continue to understand the habit’s nature.

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4. THE COMPONENTS OF TRIANGULAR HABIT

For us to understand the composition of habits, there are three key points. To ease our memory, I will give them the name of Triangular Habit, because the habit is comprised of three components. ´

The first component is the TRIGGER. In the mice’s example, the trigger is the clicking noise, which tells the brain that it can go into autopilot, choosing an adequate habit to use.

The second component is the ROUTINE. It is the sequence of activities which define how the habit is perceived by an observer (these activities can be physical, intellectual or emotional).

And, as the third component, the REWARD. This one will help to improve the brain, telling if this triangular sequence is worth to be used again in the future.

The more we repeat the same sequence of Triangular Habit, the more it becomes automatic. The trigger and the reward get closer, creating anticipation and desire. With all these elements, the habit will be formed.

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4.1 What happens after the habit’s formation?

If I form a habit, I will stop using my full rational capacity to decide.

Have you ever notice, as an example, those who say “I only smoke when I drink”?

The people who have the habit of smoking a cigarette when drinking, are not thinking: “Hum, is it right to light up a cigarette now?”.

When the drink is served, it is time to smoke. It is automatic.

But habits are present at every moment throughout the day, not only when it is time to smoke a cigarette.

They are present in the way we behave, when we choose to exercise, they dictate if we are able to lose weight, if we can properly take care of our children, if we are going to study to pass that exam, if the company we have just started is going to be successful – that, and more, is linked to the good habits we must set out in our lives.

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5. IS IT POSSIBLE TO COMPLETELY ELIMINATE OLD HABITS?

In The Power of Habit, the author claims that, according to scientists, it is not possible to completely eliminate habits.

Duhigg uses the reports of scientists as his argument. As an example, if they change the food spot after the habit is already formed in the rat’s brain, the animal’s behavior is altered… But, as soon as the food is moved to its original place, BAM! The habit comes back strongly.

The suggestion of the book is that we have to create new neurological routines, more powerful, in order to escape the previous Triangular Habit’s old sequence.

Instead of changing an old habit, we must change its routine.

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The key is to create a new desire, a new uncontrollable desire that drives us to do the desired routine and, then, we will enjoy the reward.

Usually, when it comes to old habits, the desire for a reward of an undesired routine has been around for a long time. Instead of deleting that habit, Duhigg recommends reaching the same reward through a new routine.

5.1 The approach of Alcoholics Anonymous to promote change of habits

That is what the Alcoholics Anonymous do. When someone joins that group, it is necessary to comply with some rules that stimulate new ROUTINES.

Basically, those routines are linked to group meetings, in which the attendants engage in a socialization process that starts with personal stories.

Thus, those who attend to AA meetings are encouraged to reflect on what are the reasons that lead them to drink. Generally, it is the urge to forget concerns, to meet some desires for pleasure.

This kind of relationship between AA attendants offers the same reward as the alcohol, i.e., socialization, however without turning the act of drinking into a routine.

Thus, they obtain the same reward through the act of talking, within group meetings. In this e-book, we are going to further explain the therapy of changing habits.

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6. DO I ALWAYS KNOW HOW MY HABIT WAS CREATED?

No, not always. A lot of our actions are unconscious, they happen without us remembering the factors that contributed to their formation.

If we ask to someone (or to ourselves) the reason why they have some particular habit, it may be that there is no memory or understanding of the sequence of Triangular Habit which originated that very same habit.

This illustrates a characteristic of habit formation: its subtlety.

It is true that I can consciously construct a habit. But the habits may also have been formed by random events, influenced by third parties, or by mere chance.

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7. WHY ARE THE HABITS SO POWERFUL?

That is a great question. The reason is linked to REWARD. It creates a neurological dependence. And there is such an intense desire for the reward, that the habit can become an addiction.

If we’re facing a Trigger, we do a Routine and we get a Reward; there is a source of pleasure, a source of happiness, a source of satisfaction. This is the sequence of Triangular Habit which, if repeated, will create the habit.

However, there is a special detail:

If we reach the critical point where the Triangular Habit repeats itself profoundly, facing the trigger alone will represent a perceived pleasure.

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Have you ever heard about the famous case of Pavlov’s dogs? If you feed them whenever you whistle, a point may come where the dogs start salivating by just hearing the whistle.

With the human being, it happens the same. The trigger can activate an expectation that we will get a reward. And if, for some reason, the reward does not come by, we might end up angered or even depressed, because the expectation was frustrated.

In an experiment, scientists put monkeys in a situation where they would get juice after pressing a button. (Sometimes the juice took a little bit longer to arrive).

If the habit of pressing the button and getting juice was still a recent or a weak one, the monkey would draw its attention to something else when there was a distraction nearby, for example, when it was given some other food, or when the cage door was opened to let him go for a walk.

With monkeys whose habit of getting juice as a reward, and pressing the button at the right time as a trigger, was already created, they were obsessive, looking and waiting to get the juice.

If the scientist offered it some other food or opened the cage, the monkey would not be interested. He was dependent on the outcome, in a way that is frightening similar to people who are, for example, addicted to gambling and betting.

The Productivity Ninja course can help you remove unproductive habits, such as the addiction to social networks.

The computer or the phone make that bip (which is the trigger). Then we execute the routine of checking what that notification is. And the reward is to find some funny message, some demand that subconsciously tells us we are important. So, that is the triangle of habit: trigger, routine, reward. And that cycle will feed our distraction habit. That is why it is hard to have focus.

With the Productivity Ninja approach, it is possible to modify that habit, starting with an environmental adjustment. We then change the triggers, starting a personal change to not only transform the routines, but to also change the way we perceive the rewards.

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8. THE CREATION OF A NEW HABIT – AN EXAMPLE

Ok, so let’s use all this talk to give a practical example: Creating the habit of doing sports.

What we have to examine is not what motivates people to START a habit – that varies and does make that much of a difference, according to Charles Duhigg’s research. Some start by having free time; others because a friend was already doing it; others because they need to lose weight; others by medical advice. Thanks to all this multitude of reasons, he gives little importance to the initial motive.

What is really important is to understand what makes some people HOLD ON TO THE HABIT.

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And, for that, we have to understand the desire for the reward.

With physical activities, most people maintain that habit because they feel good, since exercise releases endorphins – it is a biochemical reward. Others create a mental reward: they feel FULFILLED, triumphant, after a physical activity. Notice that rewards can be psychological.

In order to make the activity, which you want to turn into a habit, work, we need a simple TRIGGER, we need to be clear about what ROUTINE needs to be done, we need a clear and specific REWARD, and we need to repeat this sequence of Triangular Habit until the point where it reaches an expectation, a desire that the brain starts to wait for, and then it will pull us towards the routine repetition, after the trigger to get the reward.

The problem happens when the reward is too abstract. It must be something that makes us feel the UNCONTROLLABLE DESIRE to pass through the routine process to finally get the reward.

For example, if I want to hit the gym, I can determine if I will take a good tasty fruit smoothie after training. If I want to lose weight, and I have to go on a strict diet, it might be interesting to have a pair of trousers with the size I want to reach, a bikini, a wear I really want to use, but I will only do that as a reward after having reached my goal.

In my case, I used this trick, and it works. My reward is good, relaxing shower, after having finished my exercise. There are times when I am drenched in sweat, all viscous and I think “damn, I desperately need a bath”. But I only allow myself to have that reward after training. And then I do something, even if it is a rather simple exercise, but I always carry out some kind of physical exercise. That’s it. I’ve set my habit based on my desire for a reward – in this case, a bath.

Do you want to see some examples of how companies understand this process of Triangular Habit? The toothpaste illustrates it quite well.

Seeing things from the oral hygiene perspective, that burn on your tongue is not something a toothpaste should necessarily do, but since that sensation is interpreted by the brain as “refreshing and cool”, thus indicating a proper oral hygiene, chemical agents are added to cause that feeling. Hence, the brain creates an expectation of needing that sensation after a meal. And, if I don’t have it, I will think my mouth is unclean.

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The shampoo is another good example. A shampoo does not have to foam to do a proper hair cleaning. But companies are aware that consumers interpret foam as an indicator, as a reward that should be expected. And that is why they add special chemical components to stimulate more foam, thus creating the habit in you to wash your hair regularly.

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9. HABIT REVERSAL THERAPY

Let’s see how we can change habits. In order to do it, let’s go back to the concept of Triangular Habit.

What results do we want? If I’m going to do an afternoon snack, am I actually hungry or I just want to distract myself a little bit, avoiding all the boredom? If the trigger is being bored and the desired result is to simply shake off the boredom, I can go for a short walk, I can talk with a coworker. That doesn’t add calories to my diet and can give me the desired result as well.

However, only this change in routine is not enough. There will be some stressful moments, where we will feel tremendous pressure to go back to the old habit.

And to avoid that, we must have an unshakeable belief that we can overcome this desire.

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That is why organizations like the AA tend to use a lot of spiritual concepts, mentioning God in their procedures, because spirituality is a way for us to strengthen our belief in a higher power that can help us when we need.

This element of belief is quite important. It is the foundation for everything. If I do not believe, I will not seek information about how to change.

Without information, I cannot implement anything and, therefore, harvesting results is not possible. Everything starts with a belief.

If I want to stop smoking, besides seeking a different routine that can replace cigarettes, I need to find a support group. That group can gather other smokers who are trying to quit and ex-smokers who have already quit, an athlete’s community, a church group… Well, a social group that can help me strengthen the belief that it is possible to stay away from nicotine. A group which I can rely on when it is being hard to maintain the desired routine.

When I want to drop some pounds, I have to examine my habits and I have to understand why I am going after candy at the wrong time. Why do I eat more than what I need? What do I pick the wrong food? Logically, I must understand the basics of nutrition, of a healthy and active lifestyle. But, alongside the habits, it is also important to have partners who, for example, can go for a walk, chat a little bit or engage in any other activity that is not eating snacks that only make me fat. If this group gets together to measure weight loss, that is even better.

In other words, beyond altering routines, the habit is going to truly modify our commitment to a real change, something that will come to the surface in a social context, within a group.

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Believing is vital. Without believing one hundred percent, nothing happens. And that belief is generally strengthened by a shared experience. I need to have the conviction that this is important, this is something I want and I must have the determination to pay whatever the necessary price is. Someone who comes by waiving a miraculous recipe, saying it is easy, giving away some stunts that give us results even when we keep being lazy, is just trying to deceive us. Changing habits is something quite serious and demands effort.

Note that are thousands of ways to change habits. Different people are able to change their habits with different approaches. What we want to pass on is a set of general principles. The specific formula will vary according to the individual’s context, personality and features.

Therefore, now is the time to tie this e-book with a general principle which you will write down on your notebook, one that you will be using constantly.

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10. GENERAL PRINCIPLE OF CHANGING HABITS

The general principle to change habits has the following structure:

1. Identify the components of Triangular Habit

2. Do experiments with rewards

3. Isolate the trigger

4. Have a plan;

10.1 Identify the details

The first thing you must do is to remember the Triangular Habit’s structure, in which we have the trigger, followed by routine and reward.

That understanding is very important. Self-knowledge is vital, because I do have to grasp what happens in order to carry out any sort of change. In the Productivity Ninja course, we have several interactive activities for that purpose and people have reported great progress in the self-knowledge area.

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Charles Duhigg identified a habit in which, in the afternoon, he craved for chocolate biscuits. He was used to getting up, walking to the canteen, talking with his friends who were there as well, eating a biscuit and right after that, he would feel guilty and fatter.

That was a habit which he wanted to change, but he was struggling a lot.

In this case, he had to understand the trigger: was it hunger? Boredom? Low levels of glucose? A need to change what he was doing?

The reward is also important: was it the chocolate biscuit? Was it the change of environment? The distraction? Was it the chance to talk with his coworkers? Was it the energy peak prompted by the biscuit’s glucose?

To understand it deeply, we must act like a real scientist: we must carry out experiments.

10.2 Do experiments

We do say rewards are important because they satisfy our desires. But knowing what we really want is not easy. The rational mind has a tough time providing the rigorous answer, because the desire is emotional.

The best way to find out what the desired reward is is through experiments. We need to test different rewards.

In the Charles Duhigg’s case, he says that, if someone wants to walk to the canteen to eat a chocolate biscuit, it is possible to experiment different routines that will bring different rewards. Instead of going to the canteen, he recommends going outside, walking the neighborhood and getting back to the office without eating anything and pay attention to how we feel. That is an experiment.

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Every day, we will hold some nuances:

• go the canteen but, instead of eating a biscuit, we should buy an apple and eat it right there

• go the canteen, buy an apple, and then eat it back in our office, instead of doing it in the canteen

• have a coffee

• instead of going to the canteen, we should walk to a coworker’s desk, talk a little bit and get back to work.

By doing different experiments, we can have a better understanding of what we want. Is it related to an interlude? A need to walk? Is it the craving for something sugary? Or is it related to a need of interpersonal interaction?

“Paying attention” is something that needs to be explained. What paying attention would be?

The book hands off a tip that I think it is really cool and it involves annotation. When we get back to our place, we pick up a notebook, we write the date, the activity which was carried out and, then, we will write THREE FEELINGS or three ideas that are sauntering in our mind about that specific activity. Imagine that you went for a walk around the block instead of going to the canteen to buy a chocolate. An example of three concepts that we would feel would be:

1. I’m relaxed

2. I’ve seen flowers

3. I’m not hungry

By writing down three concepts after having finished the new routine, we can now start to have a better understanding, finding some patterns as well. You can follow this type of table below:

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Day

Activity carried out

Feelings / Ideas 1

Feelings / Ideas 2

Feelings / Ideas 3

Day

Activity carried out

Feelings / Ideas 1

Feelings / Ideas 2

Feelings / Ideas 3

Right after doing this, he recommends setting an alarm to go off in fifteen minutes, in which we will be asking the moment of truth question: are we still craving for the chocolate biscuit?

(Obviously, each of us will replace the chocolate biscuit example for the habit we want to change).

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The alarm that goes off in fifteen minutes is the test to assess if you actually satisfied your desire, to know if the outcome obtained was the proper one.

The Power of Annotations

If you happen to be following the work I’ve been doing in the Arata Academy for a long time, you’ve already noticed that I always say we must take out notes.

Briefly, the reason for this is that thoughts are chaotic and writing is something more organized.

You will reach much better conclusions, if you pick up the pen and write. And, as an additional benefit, you will have a stronger memory and you can recollect your thoughts at any given time.

10.3 Isolate the trigger

In the same way that I have to carry out experiments to find out what the real sought reward is, I also need a bit more effort to understand what the trigger is.

There are five main types of trigger which can start the habit routine:

i) Location

ii) Time

iii) Emotional state

iv) Other people

v) Previous actions;

With those triggers in mind, what task should we write down? Whenever the routine is coming, which, in Duhigg’s case, is that uncontrollable desire to walk to the canteen and buy

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a chocolate biscuit, we are going to stop a little bit, we are going to think and write down the following:

i) Where am I? (Location)

ii) What time is it? (Time)

iii) What am I feeling right now? (Emotional state)

iv) Who else is by my side?

v) What action did I just make?

After a couple of days answering these five questions in a notebook, we are going to find out common patterns and what are the triggers that initiate our routine behavior.

An example of notes that could be written down in if you happen to crave for biscuits:

Day 01

i) Supermarket

ii) 7.32 p.m.

iii) rush hour

iv) alone

v) back from work

Day 02

i) home

ii) 8.03 p.m.

iii) tired

iv) with my family

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v) surfing the internet

Day 03

i) shopping

ii) 7.45 p.m.

iii) relaxed

iv) with girlfriend

v) shopping

Note that, to have a good sampling, the ideal situation is to collect information within a ten-day period or more. However, based on these three annotations stated above, we can detect a wide fluctuation in the answers declared for items i), iii), iv) and v).

Meanwhile, the craving for biscuits generally comes up between 7.30 p.m. and 8 p.m., which is the time period right before dinner. That is the kind of information we are seeking: a certain common pattern that will help us having better information in order to set out a plan.

10.4 Have a Plan

We can only start to change our behavior after we thoroughly understand our Triangular Habit.

Let’s ready ourselves to know what to do when the trigger appears, by choosing a behavior, by picking a better routine… Which will get us closer to the reward and to the desired results.

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This is a moment of strategy.

The habit starts slowly and then, as it is repeated, it can become something automatic and powerful.

Let’s reengineer the Triangular Habit’s formula. Let’s take control over our choices again.

If I did steps one, two and three correctly, the ones which we’ve just mentioned, I know exactly how my Triangular Habit is.

Thus, the new plan indicates that, at 6.30 p.m., I will have a healthy snack (a piece of fruit, for example) to control our cravings for something sugary right before dinner.

That’s it. Now I can set an alarm. I’m not saying that changing our habits right away is something straightforward, but following the aforementioned steps will be a great help: identify the details, do experiments, isolate the trigger and set out a plan. By having perseverance, by believing it is possible, and by having a great will to change, things will slowly get to the point where we will turn the new routine into something automatic.

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11. CONCLUSION

This was a commented summary of the book The Power of Habit by Charles Duhigg. This is not the kind of content which aims to cover all the book’s bases, since we set our focus on individual habits, purposely omitting important matters related to business, organizations and society’s behaviors.

It is possible to use the ideas presented in this summary to model our habits, in order to reach a happier and more fulfilling life. I hope you make the most out of it!

Before wrapping it up, I want to share two additional tips:

11.1 ADDITIONAL TIP NUMBER ONE:SAVE YOUR WILLPOWER

The amount of willpower in our lives is limited and ephemeral.

Sometimes we have it… And sometimes we don’t! Generally, willpower is related to emotional excitement. But the habit is more resistant and does not rely on willpower.

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If we scrutinize our daily actions, it is normal to find out that we do the same things automatically, with the same people, with the same patterns of thinking.

From a strategic point of view, it is better to use my willpower to create structures that will lead me into setting up routines.

That way, in the future, I will not need to spend my precious willpower in repeating those activities, because I’ve created the habit and it makes me go into autopilot mode.

11.2 ADDITIONAL TIP NUMBER TWO:CREATE ONE HABIT AT A TIME

I’m imagining a lot of people excited reading this e-book, writing in the notebook the details of existing Triangular Habits, drawing the upcoming habits which you want to set up, and preparing themselves to carry out experiments to have a better understanding of Triggers and Rewards.

But… Wait! If we really want to succeed, we should take care of one habit at a time. I’ve seen people that want to quit smoking, read more books, learn languages, spend more time taking care of the family… All this together and at the same time, then you end up tangled up in a mess.

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Therefore, and again, it is important to have a strategic way of thinking. What habit should I create first? In my opinion, the ideal is to create the habit of creating habits. After that, it all gets easier.

By creating the habit of creating habits, we will guarantee long-term success.

To achieve that, don’t leave it for later. Start now.

What causes more damage to those who want to change things is to think:

“but today I don’t have the right sneakers to run”,

“but today I ate a lot, I’m not going to make it”,

“ah, but I already have a lot of stuff scheduled for this month”,

“oh, I have my cousin’s wedding this weekend”

And so on.

Look at those excuses in a cold way and think:

“i’m going to do it NOW, I do not care about this whole set of excuses”.

When we have the will, we can start. Starting is the toughest part, you will need willpower for that.

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If we give the initial step, while understanding the Triangular Habit model, we can set out good rewards that will make us want the result that happens right after completing the healthy routine (like in my case, in which I only shower after doing some physical activity).

Do you want to start right now? If you enjoy this e-book and really want to become a master in managing your time and productivity, if you want to learn how to stay focused, to eliminate procrastination and to create positive habits, by getting rid of the negative ones, visit this site link right now and give us your e-mail so that we can start our full training. All the best for you!

Seiiti ArataArata Academy