Hello, Habits

1. Willpower is a fluctuating resource, influenced by emotions and uncertainty.

Uncertainty and a lack of confidence are negative emotions that exhaust our willpower.

Emotions and willpower. Willpower isn't a constant; it's deeply affected by our emotional state. Negative emotions like uncertainty, doubt, and regret deplete willpower, making it harder to resist immediate gratification. Conversely, positive emotions and a sense of self-esteem can bolster willpower, enabling us to pursue long-term goals.

Hyperbolic discounting. Humans tend to overvalue immediate rewards and undervalue future ones, a phenomenon known as hyperbolic discounting. This makes it challenging to prioritize long-term goals over immediate temptations. The famous "marshmallow test" illustrates this, where children struggled to delay gratification for a larger reward later.

Cool vs. Hot systems. The brain operates with two systems: a "hot" system driven by emotions and desires, and a "cool" system that's rational and analytical. Stress and negative emotions activate the hot system, leading to impulsive decisions. Cultivating the cool system through practices like meditation can help regulate emotions and strengthen willpower.

2. Habits are actions performed with minimal conscious thought, shaping a large part of our day.

I think that being seduced by the marshmallows is like flipping a coin.

Subconscious actions. A significant portion of our daily actions are habits, performed with little to no conscious thought. These habits, both good and bad, form the foundation of our routines and significantly impact our lives. Examples include morning rituals, commuting routes, and even how we interact with technology.

Awareness as a newspaper. Conscious awareness is like a newspaper, summarizing only the most important events happening in our minds and bodies. Most processes occur subconsciously, and awareness is only triggered when something unusual or problematic arises. This highlights the efficiency of habits, allowing us to navigate daily life without constant deliberation.

Parliamentary system. Even when faced with a decision, our actions are often determined by a subconscious "parliamentary system," where different parts of our being weigh in and vote. This underscores the limited control our conscious mind has over our behavior, emphasizing the importance of shaping our subconscious through habit formation.

3. Habit formation involves triggers, routines, and rewards, rewriting neural pathways.

Making something a habit is to cause an actual change in your brain.

The Habit Loop. Habits are formed through a three-part loop: a trigger (cue), a routine (behavior), and a reward. The trigger initiates the behavior, the routine is the action itself, and the reward reinforces the connection between the trigger and the routine. This loop, repeated over time, strengthens the neural pathways associated with the habit.

Rewriting the brain. Habit formation isn't just about learning a new behavior; it's about physically altering the brain's structure. Repeated actions strengthen the connections between neurons, making the habit more automatic and less reliant on conscious effort. This process is similar to learning to ride a bicycle, where initial conscious effort eventually gives way to effortless execution.

Dopamine's role. Dopamine, a neurotransmitter associated with pleasure, plays a crucial role in habit formation. It's released not only when we experience a reward but also when we anticipate it. This anticipation drives us to repeat behaviors that have previously led to positive outcomes, solidifying the habit loop.

4. Breaking bad habits requires severing ties with vicious cycles and understanding triggers.

To dye a dirty cloth, you must first wash it.

Vicious cycles. Bad habits often perpetuate themselves, creating vicious cycles that are difficult to break. For example, stress can lead to overeating, which then leads to guilt and further stress, perpetuating the cycle. Breaking free requires identifying and disrupting these patterns.

Identifying triggers. Understanding the triggers that initiate bad habits is crucial for breaking them. Triggers can be places, times, emotions, people, or preceding events. By identifying these triggers, we can develop strategies to avoid or manage them.

Replacing routines. Breaking a bad habit isn't just about stopping the behavior; it's about replacing it with a healthier alternative. This involves finding a new routine that provides a similar reward without the negative consequences. For example, replacing smoking with exercise as a way to relieve stress.

5. Acquiring good habits involves strategic planning, small steps, and consistent action.

To form a habit is to change the part of yourself that’s an animal—the part that’s governed by your unconscious.

Strategic planning. Acquiring good habits requires a deliberate and strategic approach. This involves setting clear goals, identifying triggers, designing routines, and establishing rewards. It's about consciously shaping our environment and behavior to support the habits we want to cultivate.

Small steps. Overwhelming ourselves with ambitious goals can lead to discouragement and failure. Instead, focus on taking small, manageable steps that gradually build momentum. The "Two-Minute Rule" suggests starting with actions that take less than two minutes to complete, making it easier to overcome inertia.

Consistent action. Consistency is key to habit formation. Performing the desired behavior regularly, even when motivation is low, strengthens the neural pathways and makes the habit more automatic. This requires discipline, perseverance, and a commitment to showing up even on days when it's difficult.

6. Leverage turning points and environmental design to initiate and sustain habit changes.

For me, the turning point in my journey to quit alcohol was an illness.

Turning points. Life events, such as illnesses, moves, or job changes, can serve as turning points that disrupt existing habits and create opportunities for new ones. These periods of transition can be leveraged to break free from bad habits and establish healthier routines.

Environmental design. Our surroundings significantly influence our behavior. By consciously designing our environment, we can make good habits easier and bad habits harder. This involves removing temptations, making desired behaviors more visible, and creating a supportive atmosphere.

Example of environmental design:

• Placing a yoga mat in a visible spot to encourage daily practice
• Keeping healthy snacks readily available and unhealthy ones out of sight
• Creating a dedicated workspace free from distractions

7. Track progress, manage exceptions, and adjust difficulty for long-term habit adherence.

If your rule has exceptions, it's not the best rule.

Habit tracking. Monitoring progress is essential for maintaining motivation and ensuring long-term adherence to habits. This can involve using a habit-tracking app, marking a calendar, or simply keeping a journal. Visualizing progress provides a sense of accomplishment and reinforces the desired behavior.

Managing exceptions. Life inevitably throws curveballs, disrupting our routines and making it difficult to stick to our habits. It's important to anticipate these exceptions and develop strategies for managing them. This might involve having a backup plan, adjusting the habit to fit the circumstances, or simply accepting the occasional slip-up and getting back on track as soon as possible.

Adjusting difficulty. As habits become more ingrained, it's important to gradually increase the level of difficulty to avoid boredom and stagnation. This involves setting new challenges, pushing ourselves beyond our comfort zones, and continuously seeking ways to improve.

8. Utilize social influence and public declarations to enhance accountability.

You make me wanna be a better man.

Social influence. Humans are social creatures, and our behavior is significantly influenced by the people around us. Surrounding ourselves with supportive individuals who share our goals can provide motivation, encouragement, and accountability.

Public declarations. Making a public commitment to a goal can increase our likelihood of achieving it. This is because we're more likely to follow through when we know that others are watching and holding us accountable. Social media can be a powerful tool for making public declarations and tracking progress.

Community support:

• Joining a running club
• Finding a study partner
• Participating in online forums

9. Balance effort with rest, and adapt habits to evolving needs and circumstances.

You must learn to be still in the midst of activity and to be vibrantly alive in repose.

Rest and recovery. Sustaining habits over the long term requires balancing effort with adequate rest and recovery. Overtraining or pushing ourselves too hard can lead to burnout and injury. It's important to prioritize sleep, relaxation, and activities that help us recharge.

Adaptability. Life is constantly changing, and our habits need to adapt accordingly. What works at one stage of life may not work at another. It's important to be flexible, experiment with different approaches, and continuously refine our habits to meet our evolving needs and circumstances.

Coping list:

• Taking a walk in nature
• Listening to music
• Spending time with loved ones

10. Redefine "effort" and "talent" through the lens of consistent habits and self-awareness.

The greatest reward is the ability to like yourself.

Effort vs. Endurance. "Effort" brings a steady reward that compensates for the price you pay, while "endurance" is on display when you don’t have a legitimate reward for the price you pay.

Talent is created. Talent isn't something we're born with; it's something we cultivate through consistent effort and deliberate practice. While genetics may play a role, they don't determine our destiny. By focusing on our strengths, embracing challenges, and persevering through setbacks, we can develop skills and capacities that we never thought possible.

Self-awareness. The ability to reflect on our thoughts, emotions, and behaviors is crucial for habit formation. By understanding our triggers, motivations, and limitations, we can make more informed choices and design habits that are aligned with our values and goals. Ultimately, the greatest reward of habit formation is the ability to like ourselves, to feel a sense of accomplishment and self-approval for living in accordance with our values.

Last updated: August 15, 2025