Made to Stick
SUCCESS Simple Unexpected Concrete Credible Emotional Self-Interest Story
Influence
- Reciprocation
- Rejection-and-retreat
- Step-in-the-door
- Sparse opportunities
- Competition
- Anchoring for contrast
- Cognitive Dissonance: People strive to act consistently with what they say
- Public commitment
- Social proof
- Bystander (diminishing responsibility)
- Halo Effect
- Respect for authorities
The Now Habit
- You procrastinate in order to avoid the risk of failure and thus protect your self-esteem
- If you don’t fail, you don’t learn
- Have clear goals
- Divide the process into small, 30-minute chunks of focused work
- Write down distractions and return to work
- When can I start … ?, I want to … > I must …
- Schedule play, not work
The Willpower Instinct
Willpower physiology
- Sleep
- Meditation
- Physical exercise
- Low-glycemic, plant-based diet
Self-compassion
1) Mindfulness of thoughts and feelings
2) Common humanity
3) Encouragement over criticism
Make friends with your future self
- Write a letter from your future self
- Imagine your future self in different scenarios
Predict your failure: Defensive pessimism
1) What is your goal?
2) What would be the most positive outcome?
3) What action will I take to reach this goal?
4) What is the biggest obstacle?
5) When and where is the obstacle most likely to occur?
6) What can I do to prevent the obstacle?
7) What specific things will I do to get back to my goal when this obstacle happens?
Surf the urge
1) Notice the thought, craving or feeling
2) Accept and attend to the inner experience
3) Breathe and give your brain and body a chance to pause and plan
4) Broaden your attention, and look for the action that will help you achieve your goal
