Habit Stacking Quotes

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.

At the end of the warehouse was a dais constructed from pallets of books: stack of vampire novels, walls of James Patterson thrillers, and a throne from about a thousand copies of something called The Five Habits of Highly Aggressive Women.

Orma moved a pile of books off a stool for me but seated himself directly on another stack. This habit of his never ceased to amuse me. Dragons no longer hoarded gold; Comonot's reforms had outlawed it. For Orma and his generation, knowledge was treasure. As dragons through the ages had done, he gathered it and then he sat on it.

If a task will take you two minutes or less to do, deal with it immediately and move on.

The habit stacking + temptation bundling formula is: After [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT].

Finch kept his house militarily spotless, but books tended to pile up wherever he sat down, and because it was his habit to sit down anywhere he got ready, there were small stacks of books in odd places about the house that were a constant curse to his cleaning woman. He would not let her touch them, and he insisted on apple-pie neatness, so the poor creature was obliged to vacuum, dust, and polish around them. One unfortunate maid lost her head and lost his place in Tuckwell’s Pre-Tractarian Oxford, and Dr. Finch shook a broom at her.

The sight of all the food stacked in those kitchens made me dizzy. It's not that we hadn't enough to eat at home, it's just that my grandmother always cooked economy joints and economy meat loafs and had the habit of saying, the minute you lifted the first forkful to your mouth, "I hope you enjoy that, it cost forty-one cents a pound," which always made me feel I was somehow eating pennies instead of Sunday roast.

Death has a terrible habit of cutting straight through every careful line you've drawn between your present and your future. I had a hundred thousand of these lines, and in one day they were severed, leaving me with nothing but a stack of his medical bills and gambling debt. Death didn't even give me somewhere to direct my anger. All I could do was search the sky.

In other words, our willpower works like a muscle and it weakens throughout the day, since it’s used constantly. We all have a limit to our willpower, and once we’ve reached the limit, it becomes very difficult to focus.

She kept a stack of books near the tub so she could read in the bath, even though the edges of the pages turned moldy. She read on trains and on buses, which often made her late as she was forever missing her stop.

Build your scaffolding again, but while you’re conscious. Use the bricks that you’ve still got, in spite of the pandemic. Make coffee in the morning. Meditate. Watch Schitt’s Creek. Have a glass of wine at dinner. FaceTime the friends you can’t see in person. Whatever habits you used to have, stack them up and give yourself structure. I promise. You won’t feel as unsettled.

Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2 Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3 Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT].” 1.4 Design your environment. Make the cues of good habits obvious and visible. The 2nd Law Make It Attractive

Energy is usually at its peak during the first part of your day, which means you should be completing habits that inspire or excite you about the day ahead.

It’s hard to be happy in a relationship unless we are first happy with ourselves. That’s why it’s important to take a few moments every day to do something we thoroughly enjoy, whether it’s a quick five-minute meditation or maybe listening to your favorite song. When we are happy, we can make others happy, improving our social lives and relationships immensely.

Look at your list of MITs and underline the one that you know you’d put off indefinitely if you had the chance. Get started on this task before you have a chance to think about it. Don’t work on your other tasks until it’s finished.

To better understand people and interact with them socially, it is important to spend some time thinking about their lives and what they are going through. You will be able to better relate to people when you think about things from their point of view.

No matter how you use this strategy, the secret to creating a successful habit stack is selecting the right cue to kick things off. Unlike an implementation intention, which specifically states the time and location for a given behavior, habit stacking implicitly has the time and location built into it.

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, which was created by BJ Fogg as part of his Tiny Habits program, can be used to design an obvious cue for nearly any habit.*

Even mild dehydration can cause headaches and fatigue, affect your concentration, impair short-term memory and impede mental function. If you want to be at your most productive, it’s important for your brain to be firing on all cylinders. Therefore, you should make sure you are sufficiently hydrated before starting work.

#96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children.

The 1st Law of Behavior Change is make it obvious. The two most common cues are time and location. Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION]. Habit stacking is a strategy you can use to pair a new habit with a current habit. The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].

Shifting to an outcome mindset is harder than it looks. We spend most of our time talking about outputs. So, it’s not surprising that we tend to confuse the two. Even when teams intend to choose an outcome, they often fall into the trap of selecting an output. I see teams set their outcome as “Launch an Android app” instead of “Increase mobile engagement” or “Get to feature parity on the new tech stack” instead of “Transition customer to the new tech stack.

That last summer, the kitchen reeked of pickling spice, anise seed and juniper berries. Watermelon jam, lavender jellies and crystalized fennel cooled on the pantry shelves. Jars with mango pickles and pickled onions, an old habit from his days in London, were set aside in the wine cellar to cure. Honeycombs were stacked in bowls on the sideboard, draining, waiting to be melted into candles mixed with olive oil and pressed into soaps. Thunderstorms were canned along with plum jam. Memories seeped onto the pine floorboards.

There’s no point in ruminating over a missed attempt because stacking guilt and shame on top of what you perceive as a poor performance only makes it harder to get back on track.41 Let the past be in the past, forgive yourself quickly and get back in the game as fast as you can.

Habit-Stacking: 97 Small Life Changes That Take Five Minutes or Less - S. J. Scott Confident You: An Introvert's Guide to Success in Life and Business - S. J. Scott & Rebecca Livermore The Successful Author Mindset: A Handbook for Surviving the Writer's Journey - Joanna Penn Clutter-Free

Clutter also deeply affects the teacher and their ability to focus on their job and their students. Overflowing cabinets, boxes piled in corners, art projects yellowing on the walls, papers and materials stacked on tables, and backpacks lying on the floor all compete for the teacher's attention.

It’s been said that the average person’s short-term memory can only retain seven chunks of information. So the theory behind cognitive load is that since you can only retain a small amount of information, you have to rely on long-term memory, habits and established processes to do basically everything in life.

Our chambers were always full of chemicals and of criminal relics which had a way of wandering into unlikely positions, and of turning up in the butter-dish or in even less desirable places. But his papers were my great crux. He had a horror of destroying documents, especially those which were connected with his past cases, and yet it was only once in every year or two that he would muster energy to docket and arrange them; for, as I have mentioned somewhere in these incoherent memoirs, the outbursts of passionate energy when he performed the remarkable feats with which his name is associated were followed by reactions of lethargy during which he would lie about with his violin and his books, hardly moving save from the sofa to the table. Thus month after month his papers accumulated, until every corner of the room was stacked with bundles of manuscript which were on no account to be burned, and which could not be put away save by their owner. One winter's night, as we sat together by the fire, I ventured to suggest to him that, as he had finished pasting extracts into his common-place book, he might employ the next two hours in making our room a little more habitable. He could not deny the justice of my request, so with a rather rueful face he went off to his bedroom, from which he returned presently pulling a large tin box behind him. This he placed in the middle of the floor and, squatting down upon a stool in front of it, he threw back the lid. I could see that it was already a third full of bundles of paper tied up with red tape into separate packages.

For example, if you wish to begin a meditation habit, decide on a process you always perform at a certain time every single day. Brushing your teeth at night is a regular ritual for most of us. Consider stacking this habit with meditation: “After I brush my teeth at night, I will meditate for one minute before going to sleep.” By stacking this habit, you never need to find time to practice your new habit. Remember the first Law of Behavior Change? It is the cue, and you want to make it obvious. Habit stacking and implementing intention are foolproof ways to make your cue obvious; they are even more powerful when used as a pair. Key Points 1.​Implement

#88. Write Down 3 Things You're Thankful For Most people have heard the advice, “count your blessings," but few of us actually put this into practice. By getting into the habit of writing down just three things you’re thankful for in a gratitude journal every day, you’ll change your outlook on life, become happier, improve your relationships with others and reduce your stress levels.

Humans are curious creatures, and most people find it almost impossible to ignore their email and social media notifications until the end of their work sessions. If you’re being interrupted every few minutes by a ping or flashing browser tab, it will greatly reduce your productivity and concentration. Additionally, these social activities are pleasurable—they give our brains a little hit of dopamine, otherwise known as the happy hormone. In other words, social media can be addictive. A quick five minutes on Facebook can easily turn into an hour, as many of us can attest to. Rather than struggling against your brain’s natural inclination to procrastinate, save yourself a lot of time and hassle by simply closing your email tab and banning social media during work time.

the habit of bed making is correlated with a sense of greater well-being and higher productivity. Other common broken windows include having a messy car; accumulating piles of laundry or trash; not being able to find important items, like a passport or a phone charger; hanging on to stacks of newspapers, magazines, and catalogs; wearing pajamas or sweats all day; or not shaving or showering

We hear a lot today about identity theft. The greatest identity theft is not when someone takes your wallet or steals your credit card. The greater theft happens when we forget who we really are, when we begin to believe that our worth and identity come from how well we stack up compared to others, instead of recognizing that each of us has immeasurable worth and potential, independent of any comparison.

leverage your day when it comes to habit stacking. Take advantage of your location and the time of day when it comes to your habits. Energy is usually at its peak during the first part of your day, which means you should be completing habits that inspire or excite you about the day ahead. A great example is sending an inspirational quote or story to a loved one. It takes energy to find such a piece of content and decide who to send it to, but this habit is highly rewarding and will help you kick off your day feeling great and ready to tackle all the following habits you have in your routine. Well, there you have it—all the important elements of habit stacking. You must take all these elements into account when creating your habit stacking routine because they all work together to ignite positive life changes.

The sight of all the food stacked in those kitchens made me dizzy. It’s not that we hadn’t enough to eat at home, it’s just that my grandmother always cooked economy joints and economy meat loafs and had the habit of saying, the minute you lifted the first forkful to your mouth, “I hope you enjoy that, it cost forty-one cents a pound,” which always made me feel I was somehow eating pennies instead of Sunday roast.

We are limited by where our habits lead us. This is why mastering the decisive moments throughout your day is so important. Each day is made up of many moments, but it is really a few habitual choices that determine the path you take. These little choices stack up, each one setting the trajectory for how you spend the next chunk of time. Habits are the entry point, not the end point. They are the cab, not the gym.

#96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children. Cuddling doesn’t have to be limited to romantic partners—you’ll get the same effect from hugging a friend, a child or even your favorite furry animal.

What's the point of studying dead computer languages, anyway?" Ona said ..... "We study classical languages to acquire the habits of mind of the ancients," Ms. Coron said. "You must know where you came from." ..... Ona knew she should shut up, but-just like the recursive calls in Ms. Coron's diagram had to return up the call stack- she couldn't keep down Loudmouth Ona. "I know where I came from: I was designed on a computer, grown in a vat, and raised in the glass nursery with the air from outside pumped in.

The next day, I started getting dressed at three for the rehearsal. The beautiful cherry red suit had black stitching, and I had taken the skirt to a seamstress to have it shortened to a sexy upper-midthigh length--an unfortunate habit I’d picked up while watching too much Knots Landing in the late 1980s. I was relatively slender and not the least bit stacked on top, and my bottom was somewhat fit but wildly unremarkable. If I was going to highlight any feature of my anatomy, it would have to be my legs. When I arrived at the rehearsal at the church, my grandmother kissed me, then looked down and said, “Did you forget the other half of your suit?” The seamstress had gotten a little overzealous.

I first came to Hokkaido for two reasons: miso ramen and uni, the island's most famous foods and two items on my short list for Last Supper constituents. The only thing they share in common, besides a home, is the intense fits of joy they deliver: the former made from an unholy mix of pork-bone broth, thick miso paste, and wok-crisped pork belly (with the optional addition of a slab of melting Hokkaido butter), the latter arguably the sexiest food on earth, yolk-orange tongues of raw sea urchin roe with a habit-forming blend of fat and umami, sweetness and brine. Fall for uni at your own peril; like heroin and high-stakes poker, it's an expensive addiction that's tough to kick. But my dead-simple plan- to binge on both and catch the first flight back to Tokyo- has been upended by a steam locomotive and Whole Foods foliage, and suddenly Hokkaido seems much bigger than an urchin and a bowl of soup. No one told me about the rolling farmlands, the Fuji-like volcanoes, the stunning national parks, one stacked on top of the other. Nobody said there would be wine. And cheese. And bread.

HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After I [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law:Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy 3.1: Reduce friction. Decrease the number of steps between you and your good habits. 3.2: Prime the environment. Prepare your environment to make future actions easier. 3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact. 3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. 3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior. The 4th Law: Make It Satisfying 4.1: Use reinforcement. Give yourself an immediate reward when you complete your habit. 4.2: Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits. 4.3: Use a habit tracker. Keep track of your habit streak and “don’t break the chain.” 4.4: Never miss twice. When you forget to do a habit, make sure you get back on track immediately. HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits. Inversion of the 3rd Law: Make It Difficult 3.6: Increase friction. Increase the number of steps between you and your bad habits. 3.7: Use a commitment device. Restrict your future choices to the ones that benefit you. Inversion of the 4th Law: Make It Unsatisfying 4.5: Get an accountability partner. Ask someone to watch your behavior. 4.6: Create a habit contract. Make the costs of your bad habits public and painful.

People have traditionally talked about civilization “spreading” from place to place and not happening by other means. This is the result, I think, of two forms of self-deception. First of these is self-congratulation. If we suppose—as people throughout history have regularly supposed—that the way we live represents the climax of human achievement, we need to represent it as unique or, at least, rare: when you find a lot of examples of something that you expect to be unique, you have to explain the effect as the result of diffusion. Yet, in reality, civilization is an ordinary thing, an impulse so widespread that it has again transformed almost every habitable environment. Peoples modest enough in the faceof nature to forgo or severely limit their interventions are much rarer than those, like us, who crush nature into an image of our approving. The attitude of these reticent cultures should therefore be considered much harder to explain than that of the civilized. The second self-deception is belief in what might be called the migrationist fallacy, which powerfully warped previous generations’ picture of the remote past. Our received wisdom about prehistoric times was formulated in the late nineteenth and early twentieth centuries, when Europe was enjoying her own great imperial age. The experience of those times convinced self-appointed imperial master-races that civilization was something which descended from superior to inferior peoples. Its vectors were conquerors, colonists, and missionaries. Left to themselves, the barbarians would be mired in cultural immobility. The self-perception of the times was projected, almost without utterance, onto the depiction of the past. Stonehenge was regarded as a marvel beyond the capabilities of the people who really built it—just as to white beholders the ruins of Great Zimbabwe (see page p. 252 ) seemed to have been left by intruders, or the cities of the Maya (see page 158 ) to have been erected under guidance from afar. Early Bronze Age Wessex, with its chieftainly treasures of gold, was putatively assigned to a Mycenean king. The sophistication of Aegean palace life (see page 292 ) was said to have been copied from the Near East. Almost every development, every major change in the prehistoric world was turned by migrationist scholarship into a kind of pre-enactment of later European colonialism and attributed to the influence of migrants or scholars or the irradiation of cultural superiority, warming barbaric darkness into civilized enlightenment. Scholars who had before their eyes the sacred history of the Jews or the migration stories of Herodotus had every reason to trust their own instincts and experience and to chart the progress of civilization on the map. The result was to justify the project of the times: a world of peoples ranked in hierarchical order, sliced and stacked according to abilities supposed to be innate.

joke around—nothing serious—as I work to get my leg back to where it was. Two weeks later, I’m in an ankle-to-hip leg brace and hobbling around on crutches. The brace can’t come off for another six weeks, so my parents lend me their townhouse in New York City and Lucien hires me an assistant to help me out around the house. Some guy named Trevor. He’s okay, but I don’t give him much to do. I want to regain my independence as fast as I can and get back out there for Planet X. Yuri, my editor, is griping that he needs me back and I’m more than happy to oblige. But I still need to recuperate, and I’m bored as hell cooped up in the townhouse. Some buddies of mine from PX stop by and we head out to a brunch place on Amsterdam Street my assistant sometimes orders from. Deacon, Logan, Polly, Jonesy and I take a table in Annabelle’s Bistro, and settle in for a good two hours, running our waitress ragged. She’s a cute little brunette doing her best to stay cheerful for us while we give her a hard time with endless coffee refills, loud laughter, swearing, and general obnoxiousness. Her nametag says Charlotte, and Deacon calls her “Sweet Charlotte” and ogles and teases her, sometimes inappropriately. She has pretty eyes, I muse, but otherwise pay her no mind. I have my leg up on a chair in the corner, leaning back, as if I haven’t a care in the world. And I don’t. I’m going to make a full recovery and pick up my life right where I left off. Finally, a manager with a severe hairdo and too much makeup, politely, yet pointedly, inquires if there’s anything else we need, and we take the hint. We gather our shit and Deacon picks up the tab. We file out, through the maze of tables, and I’m last, hobbling slowly on crutches. I’m halfway out when I realize I left my Yankees baseball cap on the table. I return to get it and find the waitress staring at the check with tears in her eyes. She snaps the black leather book shut when she sees me and hurriedly turns away. “Forget something?” she asks with false cheer and a shaky smile. “My hat,” I say. She’s short and I’m tall. I tower over her. “Did Deacon leave a shitty tip? He does that.” “Oh no, no, I mean…it’s fine,” she says, turning away to wipe her eyes. “I’m so sorry. I just…um, kind of a rough month. You know how it is.” She glances me up and down in my expensive jeans and designer shirt. “Or maybe you don’t.” The waitress realizes what she said, and another round of apologies bursts out of her as she begins stacking our dirty dishes. “Oh my god, I’m so sorry. Really. I have this bad habit…blurting. I don’t know why I said that. Anyway, um…” I laugh, and fish into my back pocket for my wallet. “Don’t worry about it. And take this. For your trouble.” I offer her forty dollars and her eyes widen. Up close, her eyes are even prettier—large and luminous, but sad too. A blush turns her skin scarlet “Oh, no, I couldn’t. No, please. It’s fine, really.” She bustles even faster now, not looking at me. I shrug and drop the twenties on the table. “I hope your month improves.” She stops and stares at the money, at war with herself. “Okay. Thank you,” she says finally, her voice cracking. She takes the money and stuffs it into her apron. I feel sorta bad, poor girl. “Have a nice day, Charlotte,” I say, and start to hobble away. She calls after me, “I hope your leg gets better soon.” That was big of her, considering what ginormous bastards we’d been to her all morning. Or maybe she’s just doing her job. I wave a hand to her without looking back, and leave Annabelle’s. Time heals me. I go back to work. To Planet X. To the world and all its thrills and beauty. I don’t go back to my parents’ townhouse; hell I’m hardly in NYC anymore. I don’t go back to Annabelle’s and I never see—or think about—that cute waitress with the sad eyes ever again. “Fucking hell,” I whisper as the machine reads the last line of

Make a list of the tasks you want to complete by the end of the day. Try to be realistic, rather than planning too much.

*1. Productivity *2. Relationships *3. Finances *4. Organization *5. Spirituality and Mental Well-being *6. Health and Physical Fitness *7. Leisure

Most Important Tasks (MITs).

Stack Overflow’s content is created voluntarily by people who use the site. A staggering 5,000 answers to questions are generated per day by site members.

Stack Overflow devotees write responses in anticipation of rewards of the tribe. Each time a user submits an answer, other members have the opportunity to vote the response up or down.

With every post, tweet, or pin, users anticipate social validation. Rewards of the tribe keep users coming back, wanting more. Sites that leverage tribal rewards benefit from what psychologist Albert Bandura called “social learning theory.”[lxxvi] Bandura studied the power of modeling and ascribed special powers to our ability to learn from others. In particular, Bandura showed that people who observe someone being rewarded for a particular behavior are more likely to alter their own beliefs and subsequent actions. Notably, Bandura also showed that this technique works particularly well when people observe the behavior of people most like themselves, or those who are slightly more experienced (and, therefore, role models).[lxxvii] This is exactly the kind of targeted demographic and interest-level segmentation that social media companies such as Facebook and industry-specific sites such as Stack Overflow selectively apply.

The Checklist Manifesto by Atul Gawande

Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system.

Time required:

even the busiest, most overwhelmed people in the world find five minutes of time to properly brush their teeth. Unfortunately, it’s hard to say the same thing about other equally miniscule habits that could have a positive impact on our lives.

add the following: de-cluttering your house, buying your wife flowers while grocery shopping, complimenting a stranger, tracking your daily expenses or eating that darn piece of fruit?

cognitive load. The truth is we have a finite limit on our short-term memories. It’s been said that the average person’s short-term memory can only retain seven chunks of information. So the theory behind cognitive load is that since you can only retain a small amount of information, you have to rely on long-term memory, habits and established processes to do basically everything in life.

Maybe it was my condition, but I was even more sensitive about cruelty to wildlife. When we journeyed to New Zealand to protest whale hunts, we viewed a documentary about whales attacking the whaling ships, trying to defend the females and their young. Whales are like elephants of the sea. They have family structures, mannerisms, and habits that are similar to our own. In the midst of this very emotional work in Wellington, I felt the baby move for the first time. Soon the baby was dancing around inside me both day and night. All my checkups came back favorable, and the doctor said Steve was more than welcome to glove up and help deliver the baby when the time came. Until then, though, there was stacks of filming to be done. We filmed sharks just off the Queensland coast, near where Steve’s parents had retired. Some of the crew were typical Aussie blokes. As soon as I got on board and they saw that I was very obviously pregnant, they decided to embark on “Project Spew.” To attract sharks, they mixed up a large container of chum--a gory stew made of fish oil, blood, fish skeletons, and offal. The crew would pass it right underneath my nose in an effort to make me sick. I countered them by sitting down and eating lunch right next to the putrid-smelling chum container. I knew they couldn’t break me!

Maintain a big stack. I find that I read much more when I have a pile waiting for me. Right now, I have to admit, my stack is so big that it’s a bit alarming, but I’ll get it down to a more reasonable size before too long.

Autumn Psalm To understand a fraction of what they mean. The writings in the world’s most spoken language across from one that can barely get a minyan. Sick of lanzmen, the yidden are trying to engage the guys across the aisle in some conversation: How, for example, do you squeeze an image into so few words, respectfully asks Glatstein. Wang Wei, at first, doesn’t understand the problem but then he shrugs his shoulders, mumbles Zen ... but, please, I, myself, overheard a poem, in the autumn rain, once, on a mountain. How do you do it? I believe it’s called a psalm? Glatstein’s cronies all crack up in unison. Okay, groise macher, give him an answer. But Glatstein dons his yarmulke (who knew he had one?) and starts the introduction to the morning prayer, Pisukei di zimrah, psalm by psalm. Wang Wei is spellbound, the stacks’ stale air suddenly a veritable balm and I’m so touched by these amazing goings-on that I’ve forgotten all about the autumn staring straight at me: still alive, still golden. What’s gold, anyway, compared to poetry? a trick of chlorophyll, a trick of sun. True. It was something, my changing tree with its perfect complement: a crimson vine, both thrown into panic by a Steller’s jay, but it’s hard to shake the habit of digression. Wandering has always been my people’s way whether we’re in a desert or narration. It’s too late to emulate Wang Wei and his solitary years on that one mountain though I’d love to say what I set out to say just once. Next autumn, maybe. What’s the occasion? Glatstein will shout over to me from the bookcase (that is, if he’s paying any attention) and, finally, I’ll look him in the face. Quick. Out the window, Yankev. It’s here again. Part 2

Chapter Summary The 1st Law of Behavior Change is make it obvious. The two most common cues are time and location. Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location. The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION]. Habit stacking is a strategy you can use to pair a new habit with a current habit. The habit stacking formula is: After I [CURRENT HABIT], I will [NEW HABIT].

The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].

Habit stacking increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one. This process can be repeated to chain numerous habits together, each one acting as the cue for the next.

The Minister for Natural Health asked about a stack of extremely slender volumes, and Zhu smiled happily. As a reaction against these endless compendiums, he explained, he had gotten into the habit of buying any books he came across that seemed required by their subject matter to be short, often so short that their titles would scarcely fit on their spines. Thus “Secrets to Successful Marriage,” or “Good Reasons to Have Hope for the Future,” or “Stories About Not Being Afraid of Ghosts.

The habit stacking + temptation bundling formula is: After [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT]. If you want to read the news, but you need to express more gratitude: After I get my morning coffee, I will say one thing I’m grateful for that happened yesterday (need). After I say one thing I’m grateful for, I will read the news (want).

Is there a small habit that can support a major habit?” (For example, packing your exercise clothes in the morning so they’ll be ready for the gym in the evening.) “Do I often end the day frustrated because I didn’t complete the most important tasks?” (Identify the most important tasks for the next day and then schedule them into your calendar.) “What quick activities make me feel inspired or happy?” (For example, watching a short motivational video each morning.) “What five goals are the most important to me right now?” (What can you do daily to support all five of these goals?) “What are the activities that I love to do?” (Think of tasks that can support hobbies, like running, knitting, traveling, or reading.) “What areas of my financial life do I need to improve?” (If you’re in debt, then address this first. But if you have money in the bank, then you should build a habit that focuses on building up your investment portfolio.) “Can I improve the quality of my interpersonal relationships?” (Think about your interactions with your parents, children, significant other, and closest friends. Is there anything you can do daily to make these interactions better?) “What makes me feel great about myself?” (If something brings you enjoyment, then you should either do it every day or schedule time for it each week.) “How can I become more spiritual in my daily life?” (For example, read from a book of prayers, practice a bit of yoga, or recite positive affirmations.) “What is a new skill I’ve always wanted to master?” (For example, make a habit of researching and learning about talents like home brewing, playing a musical instrument, learning a new language, or anything that sounds fun.) “Is there anything I can do to support my local community or an important cause?” (We all believe in something. So if you schedule time daily for this activity, then it’s not hard to consistently help others.) “Is there something that I can do to improve my job performance and get a raise?” (For example, build a skill that will become valuable to the company.)

Stack Overflow devotees write responses in anticipation of rewards of the tribe. Each time a user submits an answer, other members have the opportunity to vote the response up or down. The best responses percolate upward, accumulating points for their authors (figure 19). When they reach certain point levels, members earn badges, which confer special status and privileges.

#63. Listen to Your Favorite Song It’s amazing what listening to your favorite songs can do for your mind and body. Not only will the upbeat music stimulate the release of happy hormones, but the recollection of happy times will influence your mood. Without realizing it, you will be dancing around and singing along, which will leave you feeling happy and ready to take on the day.

Little hinges swing big doors.

#34. Put Loose Change in a Jar A quarter here and a nickel there doesn’t seem like anything substantial, but when you collect all your change and keep it in one place, you’ll see how quickly it adds up! Every time you add more change to your change jar, you are essentially adding to a savings account that is growing over time.

When fear is bigger than the benefit, it stops us from taking action.

start with a baseline of how often a habit or practice atrophies or breaks down, and then you start stacking up advantages to increase your adherence rate. 

Kestrel set her cup on its saucer. “I didn’t ask to see you,” she said. “Too bad.” Arin claimed the chair across from her table in the library in a manner unbearably familiar to her. It was as if the chair had always been his. He slouched in his seat, tipped his head back, and looked at her from beneath lowered lids. The morning light fired his profile. “Worried, Lady Kestrel?” He spoke in Valorian, his accent roughening his voice. He always pronounced his r’s too low in his throat, so that when he spoke in her tongue everything came across as a soft growl. “Dreading what I’ll say…or do?” He smiled a grim little smile. “No need. I’ll be the perfect gentleman.” He tugged at his cuffs. It was only then that Kestrel noticed that they came too short on his arms and showed his wrists. It pained her to see his self-consciousness, the way it had suddenly revealed itself. In this light, his gray eyes were too clear. His posture had been confident. His words had had an edge. But his eyes were uncertain. Arin fidgeted again with his cuffs as if there was something wrong with them--with him. No, she would have said. You’re perfect, she wanted to say. She imagined it: how she would reach out to touch Arin’s bare wrist. That could lead nowhere good. She was nervous, she was cold. Her stomach was a flurry of snow. She dropped her hands to her lap. “No one’s here anyway,” Arin said, “and the librarians are in the stacks. You’re safe enough.” It was too early for courtiers to be in the library. Kestrel had counted on this, and on the fact that if anyone did turn up and saw her with the Herrani minister of agriculture, such a meeting would excite little interest. One with Arin, however, was an entirely different story. It was frustrating: his uncanny ability to unsettle her plans--and her very sense of self. She said, “Pressing where you’re not invited seems to be a habit with you.” “And yours is to put people in their place. But people aren’t gaming pieces. You can’t arrange them to suit yourself.” A librarian coughed. “Lower your voice,” Kestrel hissed at Arin. “Stop being so--” “Inconvenient?” “Frankly, yes.” His smile came: quick, true, surprised by itself. Then changing, and slow. “I could be worse.” “I am sure.” “I could tell you how.” “Arin, how is it for you here, in the capital?” He held her gaze. “I would rather talk about what we were talking about.” “Arin, how is it for you here, in the capital?” He held her gaze. “I would rather talk about what we were talking about.” She arranged her fingers along the studs that pinned green leather to the tabletop. She felt each cool, small, hard nail. The silence inside her was like those nails. What it held down was something sheer: a feeling like fragile silk, billowing up at the sound of his voice. If she and Arin were to talk about what they had been talking about, that silk could tear free. It would float up. It would catch the light, and cast a colored shadow. What color would it be, Kestrel wondered, the silk of what she felt? What would it be like to let it go, let it canopy above her?

There are many small charges that are tacked on to your monthly bill statements, such as credit cards, cable, Internet, utilities, and ATM fees. All of them seem like a small amount, but when you add them up, the total amount wasted each month can be startling. They are the proverbial death of a thousand cuts. By creating a monthly habit to review these bills, you can identify opportunities to reduce or eliminate your recurring expenditures. Description: Once a month, go through each statement and highlight any questionable item. Also, if you feel that you’re spending too much money in a specific category, then earmark that expenditure. You’ll call this company and negotiate a lower price, which we’ll talk about next.

But if you build a habit of only shopping for items from a list, then you decrease the likelihood of eating junk food—and you’ll save a lot of money along the way. Description: Look in your refrigerator, review the meals you have planned, and check out your cupboard. Write down a list of only the items you need, and do it before you leave for the store.

Get started by using a service like Catalog Choice, which eliminates most unwanted mailings. Usually it’ll take a month or so for the various companies to follow through on your request. Then you can use the following steps to make sure you’re completely off these unwanted lists: Go to DMACHOICE.org to get rid of unwanted magazines and newsletters. Go to OptOutPrescreen.com (US only) to get rid of unwanted credit card offers. Write to the mail preference service (for the US or the UK) to opt out your name from the major mailing list.

There are streaming media devices like Roku, Kodi, or Amazon’s Fire TV Stick that allow you to access most of the same programs that you normally get through a cable subscription. Each of these devices gives you access to thousands of streaming channels. Some are free and some are premium. Even if you pay for two or three of these services, it still results in a significant cost savings. For instance, my setup is simple right now and only costs an average of $40 (as of March 2017), which is significantly less than the $130+ cable bill we once had: Netflix ($7 monthly) Amazon Prime ($99 per year or $8 monthly) Sling TV ($25 monthly) With Netflix and Amazon, you can watch most of the movies, documentaries, and premium TV shows that you love. And with Sling TV, you have access to your favorite network shows. It’s television-on-demand at its best, and more importantly, you don’t have to sit through commercials, which are distracting and reinforce negative spending habits.

First off, you must embrace the idea that it’s okay to say no to people. I have found most folks are sympathetic when it comes to being turned down. And, in my opinion, anyone who gets mad at you for not being interested in an offer is someone you don’t want in your life to begin with. Second, you need to examine the opportunity cost of every offer. I’ve learned the hard way that saying yes to one thing means you say no to something else. That means if you agree to an additional task or project, then this will eat into the time you can dedicate to your family, goals, health, and work projects. Plus, it can cause additional stress and anxiety. Third, you should create a list of criteria of what types of opportunities you’ll accept (or won’t accept). For instance, in the past few months, I’ve created a rule that I’ll only be interested in projects that will help me

feel the broken windows theory can be applied to your home and workspace. If you’re surrounded by piles of clutter, it can have a negative impact on your mood or even your overall attitude toward the day.

The Freedom Journal was launched in 2016 by John Lee Dumas, a popular entrepreneur and podcaster.

The simplest way to identify habits is to make sure they relate to a goal from one of these seven areas: 1. Career 2. Finance 3. Health 4. Leisure 5. Organizing 6. Relationships 7. Spirituality

social media can be addictive. A quick five minutes on Facebook can easily turn into an hour, as many of us can attest to. Rather than struggling against your brain’s natural inclination to procrastinate, save yourself a lot of time and hassle by simply closing your email tab and banning social media during work time.

create a mini-stack that you’ll complete prior to any activity that requires 100% concentration. Description: First, you need to set aside thirty minutes (one time) to create a simple routine where you identify all the distractions in your life. Then you’ll map out a simple process for how you’ll remove each one. Next, you will complete a five-minute habit before starting an important task. My recommendation is to have it as the last small action in a stack, which can act as a bridge between the routine and your first MIT. Here are a few things you can add to this stack: • Put your cellphone on airplane mode.

Turn off your wireless router (if you’re working on a deep work task that doesn’t require the Internet). •      Play music or white noise that you feel helps you stay focused (see small action #9). •      Wear a pair of headphones if you work in an office (do this even if you don’t listen to music, so you’ll have a barrier around the people who like to interrupt you). •      Tell coworkers (and family members) that you shouldn’t be disturbed during this time unless it’s an emergency. •      Use any of the tools mentioned in small action #6 to block the distractions on your computer. •      Set a timer where you work at a priority task without taking a break. (My preference is the Pomodoro Technique, which I’ll talk about in a bit.)

The Pomodoro Technique is a popular time-blocking system created in the 1980s by Francesco Cirillo that has been embraced by entrepreneurs and work efficiency experts. Cirillo recognized that humans can focus only for a limited amount of time before becoming distracted. He found that it’s better to create a system where people focus for a condensed period and then proactively take a rest break before beginning the next sprint.

When using the Pomodoro Technique, you: 1. Choose a task (e.g., writing). 2. Set a timer for twenty-five minutes. 3. Work for twenty-five minutes without succumbing to any distractions. 4. Take a five-minute break by getting up and walking around. 5. Go back to work for another twenty-five minutes. 6. After every four time blocks, take a fifteen- to thirty-minute break.

Write a “Done List

Unsubscribe from an Email List(s)

unsubscribe from a few email lists each day. Description: Most email management programs (like Gmail, Outlook, and Hotmail) offer a search bar in their program that help you find messages according to the keywords that you enter. You can use this search bar to your advantage by entering one simple phrase: Unsubscribe. Simply fire up your email program, enter the word “unsubscribe” in the search bar, and then look at each of the messages that it brings up. Odds are, you don’t really need most of the automated messages that show up. So each day, you remove yourself from these lists by opening up a few of the top messages and getting off their lists. Do this habit regularly and you’ll see a dramatic decrease in the amount of daily junk email.

Track Your Expenses Type: Keystone habit

Having a nice library doesn’t make you smart. Don’t buy books and stack them up in your library; read them.

I’m a great believer in luck. The harder I work, the more luck I have.” The

You can set goals for the day or the year, but you can’t just aimlessly wander around on a day-to-day basis. Make sure you use every minute for what it’s worth and accomplish what you set out to do.

Seeking a compelling example of the company’s poor purchasing habits, Stegner assigned a summer student intern to investigate a single item—work gloves, which workers in most of the company’s factories wore. The student embarked on a mission to identify all the types of gloves used in all the company’s factories and then trace back what the company was paying for them. The intrepid intern soon reported that the factories were purchasing 424 different kinds of gloves! Furthermore, they were using different glove suppliers, and they were all negotiating their own prices. The same pair of gloves that cost $5 at one factory might cost $17 at another. At Stegner’s request, the student collected a specimen of every one of the 424 different types of gloves and tagged each with the price paid. Then all the gloves were gathered up, brought to the boardroom, and piled up on the conference table. Stegner invited all the division presidents to come visit the Glove Shrine. He recalled the scene: What they saw was a large expensive table, normally clean or with a few papers, now stacked high with gloves. Each of our executives stared at this display for a minute. Then each said something like, “We really buy all these different kinds of gloves?” Well, as a matter of fact, yes we do. “Really?” Yes, really. Then they walked around the table…. They could see the prices. They looked at two gloves that seemed exactly alike, yet one was marked $3.22 and the other $10.55. It’s a rare event when these people don’t have anything to say. But that day, they just stood with their mouths gaping. The gloves exhibit soon became a traveling road show, visiting dozens of plants. The reaction was visceral: This is crazy. We’re crazy. And we’ve got to make sure this stops happening.

Beeminder

the best way to make a lasting change is to develop one quality habit at a time.

the secret to creating a successful habit stack is selecting the right cue to kick things off.

If you can’t find a game where the odds are stacked in your favor, create one. Scott Adams, the cartoonist behind Dilbert, says, “Everyone has at least a few areas in which they could be in the top 25% with some effort.

great way to make a good habit irresistible is to create what is called a dopamine feedback loop. This happens when you are in the response stage of habit formation, and you feel the anticipation of the expected reward. In fact, the anticipation of the reward is more powerful than the reward itself, which completes the loop. In order to make sure a habit sticks, the craving must be attractive. Another method is called temptation bundling. This technique works by pairing a task you want to do (playing a video game) with one you need to do (cleaning your house). "If I clean for two hours, I can play my games afterward." To make this even more effective, pair it with habit stacking: "Every Wednesday after work, I will clean the house for two hours, then I can play my games.” Key Points

If you want to establish a habit of going for a walk every day, make it easy for yourself! Schedule your walk at the same time every day. Set an exact amount of time you want to spend walking (e.g., 5, 15, 30, or 45 minutes). Then, be sure to get your shoes ready before your scheduled time, lay out your clothes, and have a water bottle ready. This will make it much easier to convince yourself to go – all you need to do is change, and you’re out the door. Prepping the pain points that require effort reduces friction and, therefore, resistance. If you stack these habits with some existing habits that form the structure of your day (discussed in chapter six) they are even more likely to become automatic. This process of removing potential obstacles before performing a new habit is called addition by subtraction. Humans are biologically addicted to convenience. Remember the primal cravings that drive

The habit stacking formula is: “After [CURRENT HABIT], I will [NEW HABIT].

HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After I [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law: Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy The 4th Law: Make It Satisfying HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits.