#habit-formation

#habit-formation

Goals are standards that individuals use to evaluate how well they are doing now relative to where they want to end up. Goals basically guide our choices. Once you have a goal, the hard part is figuring out the steps that will get you from point A to point B. The following guide can help you make well-defined and achievable goals. It also provides clues about the various ways that goal achievement fails (Berkman, 2018; Matthews, 2015).

Around the same time, he was turning 40, so I called to wish him a happy birthday. While we were catching up, he mentioned that he'd been eating healthier and working out consistently. Then he said something that surprised me: "I had a salad for lunch today." My brother has hunted since he was a teenager. Salad was never exactly his go-to meal.

My favorite take on this perspective: Anything worth doing is worth half assing. Trying and failing at something, doing the bare minimum, or getting less done than you wanted to will almost never leave you in a worse position than if you didn't do it at all. For the sake of clarity, this does not apply to anything where half assing it will likely injure yourself or someone else. Don't half ass electrical work, good lifting form, raising children, or hostage negotiations.

Since I was little, I would repeatedly snooze my alarm clock each morning until I had to get up. The evidence on whether this makes you feel more tired is mixed, but I would get stuck in a state of sleep inertia, prolonging the period of confusion and sleepiness when you first wake up. It left me feeling anxious, and I would struggle to focus all day.

In 2023, Duolingo generated over $500 million in revenue with a deceptively simple feature at its core: a streak counter. This wasn't just any counter - it was the result of over 600 experiments conducted across four years, each one peeling back layers of human psychology to understand what truly motivates daily engagement. The numbers tell a compelling story: users who reach just a 7-day streak are 3.6 times more likely to complete their language course,

After a couple of months travelling where I didn't hold back on alcohol and carbs, I decided on radical action to get over my gym-phobia. I flew from France to Thailand, where I moved into a four-storey gym adjoined by 17 hotel rooms. I lived there for a week, taking as many classes, ice baths, saunas and scoops of protein powder as I could handle.

We usually think of the self as something we are-solid, continuous, obvious. Buddhist psychology invites us to look again: The self is not found; it is made. It's a living construction that emerges when our mind repeatedly meets certain objects, reacts strongly to them, and then weaves those reactions into a story that acts like "me." The Mechanics of the Mind In Buddhist psychology, the mind is "object-related."

This problem is urgent because I have seen too many colleagues and friends suffer serious health consequences in the name of productivity. A new research study in the UK and Australia reports that our behaviors are driven by habits and not conscious intention 65% of the time. We all understand that sustaining peak performance over time requires regular maintenance rests, but forming new habits and disrupting old habits will require intentionality, artistic vision, and a combination of diverse tools.

You've seen it on T-shirts, Instagram captions, and coffee mugs: "Good vibes only." But is it just a trendy phrase or is there real science behind the power of positive thinking? As it turns out, there is. Neuroscience shows what many of us instinctively feel: staying optimistic, practicing gratitude, and spreading kindness can do more than just lift your mood. They can actually change how your brain works, and even influence your long-term health. Let's take a closer look at how positivity affects the brain, and how you can train your mind to be more resilient, optimistic, and happier.

#619: I Lack the Patience For Other People

Adding variety to your habit can make it more enjoyable. When a habit is more enjoyable, it can help us be more consistent.

Cravings are a normal part of quitting drinking, but many don't realize that craving isn't just a withdrawal symptom-it's how the brain works.

A Voluntary Force Function is not about 'hustle' but purposefully extending yourself beyond your comfort zone to foster personal and professional growth.