Micro Habits Quotes

To build an effective new habit, you need five essential components: a reason, a trigger, a micro-habit, effective practice, and a p

Look, I’m not trying to upset you, but, lately, you have this really bad habit of going for the jugular the micro-second someone says anything you don’t like. You’re so focused on winning every battle that you don’t even realize you’re losing the war. I’m sure it feels good in the short-term but, Ivy, it’s childish. You’ve got to start considering the consequences of your actions before going off half-cocked all the time. Otherwise, one day you’re gonna look around and realize you’ve run everyone off who cares about you.

. . .biographers tend to regard as character those elements of personality that remain constant, or nearly so, throughout. . .Like practitioners of fractal geometry, biographers seek patterns that persist as one moves from micro- to macro-levels of analysis, and back again. . . . It follows from this that the scale across which we seek similarity need not be chronological. Consider the following incidents in the life of Stalin between 1929 and 1940, arranged not by dates but in terms of ascending horror. Start with the parrot he kept in a cage in his Kremlin apartment. The dictator had the habit of pacing up and down for long periods of time, smoking his pipe, brooding, and occasionally spitting on the floor. One day the parrot tried to mimic Stalin's spitting. He immediately reached into the cage with his pipe and crushed the parrot's head. A very micro-level event, you might well say, so what? But then you learn that Stalin, while on vacation in the Crimea, was once kept awake by a barking dog. It turned out to be a seeing-eye dog that belonged to a blind peasant. The dog wound up being shot, and the peasant wound up in the Gulag. And then you learn that Stalin drove his independently minded second wife, who tried to talk back to him, into committing suicide. And that he arranged for Trotsky, who also talked back, to be assassinated halfway around the world. And that he arranged as well the deaths of as many of Trotsky's associates that he could reach, as well as the deaths of hundred of thousands of other people who never had anything to do with Trotsky. And that when his own people began to talk back by resisting the collectivization of agriculture, he allowed some fourteen million of them to die from the resulting starvation, exile, or imprisonment. Again, there's self-similarity across scale, except that the scale this time is a body count. It's a fractal geometry of terror. Stalin's character extended across time and space, to be sure, but what's most striking about it is its extension across scale: the fact that his behavior seemed much the same in large matters, small matters, and most of those that lay in between.

This obsession with producing outputs is strangling us. It’s why we spend countless hours prioritizing features, grooming backlogs, and micro-managing releases. The hard reality is that product strategy doesn’t happen in the solution space. Our customers don’t care about the majority of our feature releases. A solution-first mindset is good at producing output, but it rarely produces outcomes.

In the 1970s, the average American was exposed to about five hundred ads a day between billboards, television, radio, and print. Today, digital marketing experts estimate that the number is closer to ten thousand ads per day — and those ads are increasingly “micro- targeted” to us based on a huge amount of data that companies possess about our habits and interests. We can’t possibly see ten thousand ads a day and process them all. Advertisers have to get more creative about how to get our attention. Their goal is to create ads that we really do “see,” and ideally take action from. Once we get used to one type of ad, we might tune them out, so advertisers work to capture our eyeballs (and our wallets) in new and different ways.

Start small. We will talk more about setting micro-goals in Chapter 6, but for now start to tackle larger tasks (cleaning the basement, writing a report, paying the bills, etc.) by devoting only a few minutes to the chore. This changes the habit of procrastinating. Instead of delaying taking action by avoiding what is undesirable, by making the time very brief you can “act as if” you’re interested in what you are doing.

If you have ever grumbled at your mother telling you to put on a coat or felt your blood pressure rise when your boss micro-manages you, you have experienced what psychologists call “reactance,” the hair-trigger response to threats to your autonomy. However, when a request is coupled with an affirmation of the right to choose, reactance is kept at bay.

You can’t always control your external environment, but you can manage your micro environment by intentionally choosing what you allow to influence you – by sight, sound, and presence.

Many of the one-liners teach volumes. Some summarize excellence in an entire field in one sentence. As Josh Waitzkin (page 577), chess prodigy and the inspiration behind Searching for Bobby Fischer, might put it, these bite-sized learnings are a way to “learn the macro from the micro.” The process of piecing them together was revelatory. If I thought I saw “the Matrix” before, I was mistaken, or I was only seeing 10% of it. Still, even that 10%—“ islands” of notes on individual mentors—had already changed my life and helped me 10x my results. But after revisiting more than a hundred minds as part of the same fabric, things got very interesting very quickly. For the movie nerds among you, it was like the end of The Sixth Sense or The Usual Suspects: “The red door knob! The fucking Kobayashi coffee cup! How did I not notice that?! It was right in front of me the whole time!” To help you see the same, I’ve done my best to weave patterns together throughout the book, noting where guests have complementary habits, beliefs, and recommendations. The completed jigsaw puzzle is much greater than the sum of its parts.

Follow Your Passion” Is Terrible Advice “I think it misconstrues the nature of finding a satisfying career and satisfying job, where the biggest predictor of job satisfaction is mentally engaging work. It’s the nature of the job itself. It’s not got that much to do with you. . . . It’s whether the job provides a lot of variety, gives you good feedback, allows you to exercise autonomy, contributes to the wider world—Is it actually meaningful? Is it making the world better?—and also, whether it allows you to exercise a skill that you’ve developed.” * Most gifted books for life improvement and general effectiveness Mindfulness by Mark Williams and Danny Penman. This book is a friendly and accessible introduction to mindfulness meditation, and includes an 8-week guided meditation course. Will completed this course, and it had a significant impact on his life. The Power of Persuasion by Robert Levine. The ability to be convincing, sell ideas, and persuade other people is a meta-skill that transfers to many areas of your life. This book didn’t become that popular, but it’s the best book on persuasion that Will has found. It’s much more in-depth than other options in the genre. * Advice to your 20-year-old self? “One is emphasizing that you have 80,000 working hours in the course of your life. It’s incredibly important to work out how best to spend them, and what you’re doing at the moment—20-year-old Will—is just kind of drifting and thinking. [You’re] not spending very much time thinking about this kind of macro optimization. You might be thinking about ‘How can I do my coursework as well as possible?’ and micro optimization, but not really thinking about ‘What are actually my ultimate goals in life, and how can I optimize toward them?’ “An analogy I use is, if you’re going out for dinner, it’s going to take you a couple of hours. You spend 5 minutes working out where to go for dinner. It seems reasonable to spend 5% of your time on how to spend the remaining 95%. If you did that with your career, that would be 4,000 hours, or 2 working years. And actually, I think that’s a pretty legitimate thing to do—spending that length of time trying to work out how should you be spending the rest of your life.

Your life is a perfect reflection of your mental and emotional habits. Building a better life is as simple as building better habits.

To build an effective new habit, you need five essential components: a reason, a trigger, a micro-habit, effective practice, and a plan.

Put it into action Schedule a regular reminder of your mortality. You might even book a meeting with yourself to deliberately take time out to reflect on the choices you are making in your life, both on a micro, day-to-day level, as well as on a macro level. During this time, reflect on how present you are being in your life and whether you are making the most of your time on this planet.

You can do this exercise as a team or break into subgroups and have each group take a letter and work on the related questions to then read out to the team. U—What are we Underestimating? Competitive pressures? New technology? Risk? The opportunity that we “don’t have time for”? G—What’s got to Go? What are we doing now that doesn’t make sense anymore? What processes are more habit than value? What meetings are wasting our time? What’s got to go for us to be remarkable? L—Where are we Losing? Where are we still underperforming despite our best efforts? Why? Who’s doing it better? How? Y—Where are we missing the Yes? What new opportunities are yearning for our attention? Where must we invest more deeply?

Micro-sized habit changes make problems more manageable and goals more attainable. You can do this anytime, anywhere for the low, low cost of totally free. There are no barriers to entry.

Becoming is deeper than that. It’s gaining awareness and taking tiny steps forward. Becoming is building micro-habits. It’s practicing gratitude for every step you take.

you should define your new habit as a micro-habit that needs to take less than sixty seconds to complete.

Teaching and learning that are attuned to the spiritual power of habit recognize the cumulative power of little things, the formative power of micro practices. Little things repeated over time in community have a formative effect (why do you think US public schools begin each day with their own version of a creed, the Pledge of Allegiance?). As Winnie the Pooh once said, “Sometimes the smallest things take up the most room in your heart.

If you have problems keeping up with your mindful habits, try making micro-commitments. A micro-commitment is a goal so small it seems impossible to fail. With these commitments, it’s more important to stay consistent and not miss a day than to hit a specific milestone.

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Replace one negative habit with one positive micro habit, and you’ll feel the shift within weeks.

Success is rarely about giant leaps; it’s about tiny consistent steps.

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That one small experiment turned into a habit. Now, I look forward to my ‘micro-naps,’ those little bursts of rest that recharge me like nothing else.

For any project you need two things: people and money. I had no qualms about people. All my experience suggested I was not going to be left as a lone lawyer working from an office in a basement. Money, though, was a problem, because you can't run an independent organization in an authoritarian state without a budget. In the past, politicians had asked rich people for money, oligarchs. By 2011, however, the oligarchs wouldn't come within cannonball range of me. And neither did I want to owe them any favors. So I put a post on my blog saying, "I know how to work, I know what to do, I will find and hire the necessary number of staff, but the financing has to come from you. Give me money. You need to donate a modest amount to a good, useful project, and that will save me from having to run around trying to cadge funds from oligarchs and businessmen." These micro-donations were the base that enabled me to become independent. And there was nothing the Kremlin could do about it. It was easy for them to arrest and intimidate one or two big donors, but what could they do against tens of thousands of people? Nowadays there seems nothing special about that approach; it is standard for a fundraising campaign. But in 2011, everyone thought I was out of my mind. What on earth was a micro-donation? How could you possibly raise money for investigations and legal work online, especially in Russia? In our country no one had ever done anything like it before. There were no models to follow, there was no habit of donating regularly, there was no financial infrastructure. And yet people began transferring money to me, ordinary readers of my LiveJournal blog. At first I collected the donations in my personal account and later published a bank statement and report on my blog. The average donation to RosPil was 400 rubles (at that time about $15), and in one month I collected almost 4 million rubles, more than the annual budget I had originally set.