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賳蹖乇賵蹖 毓丕丿鬲
欧宝娱乐 Choice Award
Nominee for Readers' Favorite Nonfiction (2012)丿蹖賵賴賷诏 丿乇 丕蹖賳 讴鬲丕亘 丕胤賱丕毓丕鬲 毓賱賲蹖 丿乇亘丕乇賴 賯丿乇鬲 毓丕丿鬲 乇丕 丿乇 賯丕賱亘 乇賵丕賷鬲 亘賴 诏賵賳賴鈥屫й� 亘賷丕賳 賲蹖鈥屬冑嗀� 賰賴 賲丕 乇丕 丕夭 丿賳賷丕蹖 賰丕乇 賵 鬲噩丕乇鬲 賵 卮乇賰鬲鈥屬囏й� 亘夭乇诏 丕賯鬲氐丕丿蹖 賲丕賳賳丿 丕爻鬲丕乇亘丕賰爻 亘賴 噩賳亘卮鈥屬囏й� 賲丿賳蹖 賵 賲亘丕乇夭賴 亘乇丕蹖 賰爻亘 丨賯賵賯 卮賴乇賵賳丿蹖 賲蹖鈥屫ㄘ必� 賵 賵蹖跇诏蹖鈥屬囏й� 胤亘賷毓蹖 賵 賳賷乇賵賴丕蹖 賳賴賮鬲賴 賵 亘丕賱賯賵賴 丕賳爻丕賳 乇丕 亘賴 夭賷亘丕賷蹖 卮乇丨 賲蹖鈥屫囏�. 丿蹖賵賴蹖诏 丿乇 丕蹖賳 讴鬲丕亘 卮乇丨 賲蹖鈥屫囏� 讴賴 趩诏賵賳賴 丕賳爻丕賳 亘丕 鬲賲乇讴夭 亘乇 鬲睾蹖蹖乇 蹖讴 毓丕丿鬲 蹖丕 丕賱诏賵 讴賴 丌賳 乇丕 丕氐賱 賵 賲亘賳丕蹖 毓丕丿丕鬲 賯乇丕乇 賲蹖鈥屫囏� 賲蹖鈥屫堌з嗀� 亘乇 毓丕丿丕鬲 丿蹖诏乇 禺賵丿 賴賲 睾賱亘賴 讴賳丿 賵 丌賳賴丕 乇丕 丿乇 噩賴鬲 賲孬亘鬲 鬲睾蹖蹖乇 丿賴丿. 丕賵 鬲丕讴蹖丿 賲蹖鈥屭┵嗀� 讴賴 亘乇 丕蹖賳 丕爻丕爻 賮賯胤 丕賮乇丕丿 賳蹖爻鬲賳丿 讴賴 賲蹖鈥屫堌з嗁嗀� 毓丕丿丕鬲 禺賵丿乇 丕鬲睾蹖蹖乇 丿賴賳丿 亘賱讴賴 卮乇讴鬲鈥屬囏� 賵 爻丕夭賲丕賳鈥屬囏� 賴賲 賲蹖鈥屫堌з嗁嗀� 亘乇 鬲賲乇讴夭 乇賵蹖 毓丕丿丕鬲 讴賱 爻丕夭賲丕賳 乇丕 鬲睾蹖蹖乇 丿賴賳丿.
丿蹖賵賴蹖诏 丿乇 丕蹖賳 讴鬲丕亘 氐丿賴丕 賲胤丕賱毓賴 毓賱賲蹖貙 賲氐丕丨亘賴鈥屬囏й屰� 亘丕 亘蹖卮 丕夭 爻蹖氐丿 丿丕賳卮賲賳丿 賵 賲丿蹖乇 丕噩乇丕蹖蹖 賵 鬲丨賯蹖賯丕鬲蹖 讴賴 丿乇 丿賴鈥屬囏� 卮乇讴鬲 丕賳噩丕賲 卮丿賴 乇丕 賲賳鬲卮乇 讴乇丿賴 丕爻鬲.
丿蹖賵賴蹖诏 丿乇 丕蹖賳 讴鬲丕亘 氐丿賴丕 賲胤丕賱毓賴 毓賱賲蹖貙 賲氐丕丨亘賴鈥屬囏й屰� 亘丕 亘蹖卮 丕夭 爻蹖氐丿 丿丕賳卮賲賳丿 賵 賲丿蹖乇 丕噩乇丕蹖蹖 賵 鬲丨賯蹖賯丕鬲蹖 讴賴 丿乇 丿賴鈥屬囏� 卮乇讴鬲 丕賳噩丕賲 卮丿賴 乇丕 賲賳鬲卮乇 讴乇丿賴 丕爻鬲.
328 pages, Paperback
First published April 25, 2012
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Displaying 1 - 30 of 23,605 reviews
July 17, 2012
I just read Kelly McGonigal's "The Willpower Instinct", so I can't help but compare the two.
Duhigg is an investigative reporter for the NY Times, while McGonigal is a research psychologist, and the differences come across in the writing. McGonigal has a much better grasp on the research and how to apply it, while Duhigg brings in stories that are entertaining but stretch his powers of interpretation. His most annoying stylistic problem is that he breaks his stories up, stopping one to start another and then coming back to it later. I assume he's trying to add a sense of anticipation and drama to what should otherwise be a straightforward nonfiction book, but I found it frustrating for him to be jumping back and forth for no good reason.
I did enjoy many of his stories though. The most interesting was in the section about social habits where he explains why the arrest of Rosa Parks was so influential while other black women at the same time had also refused to give up their seats but didn't spark much interest (Parks had social ties across dozens of groups, black and white, and knew some people of influence). The entire story of how Martin Luther King, Jr. became involved, and all the people who got the bus boycott rolling is so fascinating to hear in detail.
Duhigg is an investigative reporter for the NY Times, while McGonigal is a research psychologist, and the differences come across in the writing. McGonigal has a much better grasp on the research and how to apply it, while Duhigg brings in stories that are entertaining but stretch his powers of interpretation. His most annoying stylistic problem is that he breaks his stories up, stopping one to start another and then coming back to it later. I assume he's trying to add a sense of anticipation and drama to what should otherwise be a straightforward nonfiction book, but I found it frustrating for him to be jumping back and forth for no good reason.
I did enjoy many of his stories though. The most interesting was in the section about social habits where he explains why the arrest of Rosa Parks was so influential while other black women at the same time had also refused to give up their seats but didn't spark much interest (Parks had social ties across dozens of groups, black and white, and knew some people of influence). The entire story of how Martin Luther King, Jr. became involved, and all the people who got the bus boycott rolling is so fascinating to hear in detail.
April 2, 2012
Read this because of fascinating NYT magazine excerpt on how Target tracks our buying habits. The rest of the book is not as compelling -- anecdotes sometimes don't support particular arguments he's attempting to illustrate (the Hey-Ya examples being the most egregious), and his section on how social movements occur is weak and unconvincing, and not really about habits, per se. Style and structure were often clunky, and the book seems a bit muddled as its ultimate purpose. I dunno, I guess I was expecting slightly more substantial psychology or social science and instead got more of a book solidly for businesses/manager types and people on the beginning of their self-help journeys. But I fall into the latter category, so why am I pooh pooh-ing this book so much? I dunno. Maybe I am just jealous of how $$$ money this dude's gonna make at corporate speaking gigs.
Anyway, lessons I'll take away --
*making your bed every morning and committing to regular exercise are two habits that can transform your entire goddamn life
*Diagram about mouse brain activity spike post-reward eventually arriving prior to reward (the origin of cravings)
*Changing habits requires identifying the cues and rewards that trigger and support the habit behavior, then trying out various substitutes for the behavior that might achieve the same reward
*deliberate advance plans for responding to challenging situations can be extremely helpful (ex Scottish knee/hip replacement patients, Michael Phelps, Starbucks)
*With more challenging habits like alcoholism or stuff related to football, true belief and submission to some higher purpose is necessary
*in general, it's more effective to change others' habits if you make them believe they have some power or authority over their decision than if you coerce them with force
*casinos are super evil
Anyway, lessons I'll take away --
*making your bed every morning and committing to regular exercise are two habits that can transform your entire goddamn life
*Diagram about mouse brain activity spike post-reward eventually arriving prior to reward (the origin of cravings)
*Changing habits requires identifying the cues and rewards that trigger and support the habit behavior, then trying out various substitutes for the behavior that might achieve the same reward
*deliberate advance plans for responding to challenging situations can be extremely helpful (ex Scottish knee/hip replacement patients, Michael Phelps, Starbucks)
*With more challenging habits like alcoholism or stuff related to football, true belief and submission to some higher purpose is necessary
*in general, it's more effective to change others' habits if you make them believe they have some power or authority over their decision than if you coerce them with force
*casinos are super evil
September 14, 2012
This is great book, and you need to read it. How is that for a definitive opening line? The reason it鈥檚 such a good book is because it uses research to explain how habits are formed and changed. Everyone knows someone who was out of shape, or was a smoker, and then in what appeared as if almost overnight, changed themselves in a short period of time. How did they do that? They formed new habits and changed old ones, that鈥檚 how.
Do something enough and it becomes a habit, good or bad. This is explained in the book by research on memory loss. For example, the research found that patients suffering from memory loss could not show someone where the kitchen is when asked, but once they got hungry the would get up and go to the kitchen automatically.
This is made possible by the habit loop of cue, routine, and reward. The cue makes the brain find the routine as it anticipates the reward. A classic example is stress and smoking, the cue is stress, the routine is smoking, the reward is the feeling the cigarette brings.
I was most interested in how the book described changing a habit. 尝别迟鈥檚 face it, we all have habits we want to change. To accomplish this we need to keep the cue and reward, but change the routine. I鈥檒l use an example from my own life to illustrate. I love chocolate, and to make it worse I love to eat at it night. Well I love to eat at night because that is how I formed the habit some time ago. I used the guidance from this book to change that habit. I kept the cue and reward, but I changed the routine to use apples instead of chocolate.
This logic flows into much larger problem sets such as organizations and communities. Focus on changing one thing, the keystone habit from which a cascade of other habits will form. The author illustrates this example by discussing how the company Alcoa was transformed by the keystone habit of a singular focus on safety.
The book flows really well and uses research throughout to substantiate the concepts presented. The audience who can benefit from this book is vast, from individuals to corporates to governments.
Do something enough and it becomes a habit, good or bad. This is explained in the book by research on memory loss. For example, the research found that patients suffering from memory loss could not show someone where the kitchen is when asked, but once they got hungry the would get up and go to the kitchen automatically.
This is made possible by the habit loop of cue, routine, and reward. The cue makes the brain find the routine as it anticipates the reward. A classic example is stress and smoking, the cue is stress, the routine is smoking, the reward is the feeling the cigarette brings.
I was most interested in how the book described changing a habit. 尝别迟鈥檚 face it, we all have habits we want to change. To accomplish this we need to keep the cue and reward, but change the routine. I鈥檒l use an example from my own life to illustrate. I love chocolate, and to make it worse I love to eat at it night. Well I love to eat at night because that is how I formed the habit some time ago. I used the guidance from this book to change that habit. I kept the cue and reward, but I changed the routine to use apples instead of chocolate.
This logic flows into much larger problem sets such as organizations and communities. Focus on changing one thing, the keystone habit from which a cascade of other habits will form. The author illustrates this example by discussing how the company Alcoa was transformed by the keystone habit of a singular focus on safety.
The book flows really well and uses research throughout to substantiate the concepts presented. The audience who can benefit from this book is vast, from individuals to corporates to governments.
July 5, 2020
I was looking forward to a substantial, science and evidence based, compelling read, but just found many mixed up ego and self finding trips, business manager motivation yada, and some good points accidentally mixed in. Read Clear James` Atomic habits instead, it麓s much better.
What is really strange is that the chapters seem to follow a logical approach, if one orients her/himself as always first by the titles of the index, and it looks like they are dealing with the meta or concrete context, but are in reality just anecdotes, except of some technobabble about Target麓s use of pattern recognition, AI, and behavioral science; I mean, why? Was it too difficult to pimp the already written material with the help of some experts to combine both nonfiction and autobiographical elements instead of this? It seems as if many people are getting their swift kick out of procrastination by material available in any newspaper column, youtube guru channel, or whatever, but I just don麓t get the hype around it.
Worst of it, with this social science mixup and freely interpretation of the stories in a highly subjective style he is entering the realm of, don麓t be scared or stop reading and forget liking my review,
You see, it麓s sweet if some unique people with subjective mindsets and different characters deal with difficult situations in a positive way, but I don麓t get the picture of how Duhigg can extrapolate this to universal ideas as if he would have used real scientific evidence of, let麓s say, long term studies going over decades with millions of participants, or brain chemistry, neurology, or anything substantial instead of person XY had results YZ. This has absolutely no worth for the reader.
There are a handful of useful tips one can take away, most of them available in shorter, better, free, and easier form available in many wikis (see end of the review) if one just searches for motivation, positive psychology, meditation, self reflection, behavior, etc. that don麓t just repeat commonplaces. How he is trying to deal with addiction is pop psychology at it麓s worst and that the book doesn麓t really offer solutions, plans, or at least good sources for more research is the kicker, as it麓s what the title and marketing are implying and promising.
It麓s not totally bad, but very, very overhyped and the sad thing is that people mind find it great to read this motivating stories, but without a concrete plan to self development and improvement, the motivation fades away as quickly as the memory of the redundant, convertible tiny tales. Oh, did I mention that reading the book has the lovely extra element of being belittled by a condescending, narcissistic writing style? A completely failed approach that depreciates the few, good elements in it and insults the reader.
Ok, one more, it stigmatizes the victims of gambling, addictions, or shopaholics instead of just moving a centimeter (review written in Europe, sorry) towards asking why such unregulated industries can easily hunt down already weakened human game. Shame on you, gambler! Evil shopaholic! How dare you having an alcohol problem! That麓s a wise, mature, and productive way of dealing with serious topics. Without this, I would have given 3 stars, but including own, restricted bias and agenda disguised as facts downed it to 2.
Funny, just now that I am thinking about it, how each hard earned everyman bill has to be tracked down and taxed, while letting people lose everything within hours, the reasons for addictions, or brainwashing for consumerism is absolutely no problem and Duhigg is completely ignoring the structures producing the problems because he is so busy with victim blaming and shaming. Other authors stay objective or avoid such topics instead of superficially dealing with it to boost sales.
I am pretty sure that some of the concepts and ideas won麓t stand the test of time, as real science, medicine, and screening technology improve, and as they appear like very soft humanities stuff. A final subjective list of elements a good nonfiction book should at least have, that are quite missing in this one:
A detailed plan how to DIY.
Own theories that are defined as subjective opinions in the case of humanities or, and in natural sciences, proofed by many hard facts.
New combinations of existing theories and ideas.
Entertaining, very well written anecdotes.
There is not much new under the sun and most fictional and nonfiction works are remixes and new interpretations of facts and tropes, but that doesn麓t mean that it have to be loveless, average, wrong, and presumptuous concoctions. But thanks for extra training to deal with anger through cognitive techniques and quick meditations, at least it麓s good for that.
A wiki walk can be as refreshing to the mind as a walk through nature in this completely overrated real life outside books:
What is really strange is that the chapters seem to follow a logical approach, if one orients her/himself as always first by the titles of the index, and it looks like they are dealing with the meta or concrete context, but are in reality just anecdotes, except of some technobabble about Target麓s use of pattern recognition, AI, and behavioral science; I mean, why? Was it too difficult to pimp the already written material with the help of some experts to combine both nonfiction and autobiographical elements instead of this? It seems as if many people are getting their swift kick out of procrastination by material available in any newspaper column, youtube guru channel, or whatever, but I just don麓t get the hype around it.
Worst of it, with this social science mixup and freely interpretation of the stories in a highly subjective style he is entering the realm of, don麓t be scared or stop reading and forget liking my review,
You see, it麓s sweet if some unique people with subjective mindsets and different characters deal with difficult situations in a positive way, but I don麓t get the picture of how Duhigg can extrapolate this to universal ideas as if he would have used real scientific evidence of, let麓s say, long term studies going over decades with millions of participants, or brain chemistry, neurology, or anything substantial instead of person XY had results YZ. This has absolutely no worth for the reader.
There are a handful of useful tips one can take away, most of them available in shorter, better, free, and easier form available in many wikis (see end of the review) if one just searches for motivation, positive psychology, meditation, self reflection, behavior, etc. that don麓t just repeat commonplaces. How he is trying to deal with addiction is pop psychology at it麓s worst and that the book doesn麓t really offer solutions, plans, or at least good sources for more research is the kicker, as it麓s what the title and marketing are implying and promising.
It麓s not totally bad, but very, very overhyped and the sad thing is that people mind find it great to read this motivating stories, but without a concrete plan to self development and improvement, the motivation fades away as quickly as the memory of the redundant, convertible tiny tales. Oh, did I mention that reading the book has the lovely extra element of being belittled by a condescending, narcissistic writing style? A completely failed approach that depreciates the few, good elements in it and insults the reader.
Ok, one more, it stigmatizes the victims of gambling, addictions, or shopaholics instead of just moving a centimeter (review written in Europe, sorry) towards asking why such unregulated industries can easily hunt down already weakened human game. Shame on you, gambler! Evil shopaholic! How dare you having an alcohol problem! That麓s a wise, mature, and productive way of dealing with serious topics. Without this, I would have given 3 stars, but including own, restricted bias and agenda disguised as facts downed it to 2.
Funny, just now that I am thinking about it, how each hard earned everyman bill has to be tracked down and taxed, while letting people lose everything within hours, the reasons for addictions, or brainwashing for consumerism is absolutely no problem and Duhigg is completely ignoring the structures producing the problems because he is so busy with victim blaming and shaming. Other authors stay objective or avoid such topics instead of superficially dealing with it to boost sales.
I am pretty sure that some of the concepts and ideas won麓t stand the test of time, as real science, medicine, and screening technology improve, and as they appear like very soft humanities stuff. A final subjective list of elements a good nonfiction book should at least have, that are quite missing in this one:
A detailed plan how to DIY.
Own theories that are defined as subjective opinions in the case of humanities or, and in natural sciences, proofed by many hard facts.
New combinations of existing theories and ideas.
Entertaining, very well written anecdotes.
There is not much new under the sun and most fictional and nonfiction works are remixes and new interpretations of facts and tropes, but that doesn麓t mean that it have to be loveless, average, wrong, and presumptuous concoctions. But thanks for extra training to deal with anger through cognitive techniques and quick meditations, at least it麓s good for that.
A wiki walk can be as refreshing to the mind as a walk through nature in this completely overrated real life outside books:
December 4, 2013
I need to start with the obvious 鈥� this guy is one of those writers. One of those writers that make you want to track him down and hurt him. And not just him, maybe even his pets too. He assumes you are as thick as dog-shit and that you won鈥檛 get what it is he is talking about unless he makes it painfully (PAINFULLY) clear. He has missed his calling. He really should have gone into the self-help book market 鈥� let鈥檚 face it, assuming your readers are dumb in that market is just 鈥榬esponding to reality鈥�.
You might be wondering why I gave this book three stars, given I wanted to find ways to hurt the author. Well, the problem is that some of the ideas here are not insane, in fact, some are really well worth thinking about. It鈥檚 just that someone (someone who also needs hunted down, now that I think about it) has told this guy you need to 鈥榯ell a story鈥�. And while this is often excellent advice 鈥� you also need to remember that people are reading your book for a reason and that reason isn鈥檛 to cry over the last moments of a drug addict鈥檚 life or to find out how the skunk lady got laid. No, it is to find out about the affect of habits and what we can do to change the habits of a life time that are stuffing up our lives.
I鈥檝e been reading lots of Bourdieu lately. He talks of Habitus 鈥� what he calls the 鈥榝eel for the game鈥�, but basically the habits we have that are so unconscious we don't even know they are habits and so, therefore, have no idea what a huge part they play in shaping the kinds of people we are. So we tend to think that because we wouldn鈥檛 do something someone else clearly has done that automatically qualifies us for the golden stamp of merit. Whereas, so much of what we do in life is either non-rational or automatic 鈥� having those automatic structures implanted in us from no age is more a matter of luck than of rational deliberation.
This guy stuffs up his argument at the end by not having the conviction of what his view on habits was telling him. He tells a long, long, long story of a woman that lost everything through gambling. Terribly sad and all that. But obviously this book is written in America and so nothing can come between the rights of rich people to take money from poor people. So, the fact that casinos do everything to manipulate you so that you end up with nothing is YOUR fault, not theirs 鈥� have you no self control? Have you no free will? I think this guy should read Sam Harris鈥檚 new book. Either that or he needs to also argue that it should be ok for drug dealers to offer kids drugs at schools and in the streets 鈥� if one is wrong it isn鈥檛 at all obvious why the other is right. And if not drugs to kids, then drugs to adults 鈥� unless I鈥檓 missing something the same argument applies.
This book is quite chilling in that it explains 鈥� in very long and all too often boring detail, in fact endless bloody detail, just how companies like Target are targeting you and manipulating you to buy and buy and buy. Yet again this is presented as if it was nothing to be concerned about 鈥� but I struggled to read it as something I should just shrug and get over. When I first learned about data warehousing it sent a cold shiver down my spine 鈥� I have never had 鈥楩ly Buys鈥� or any other of those 鈥榣oyalty鈥� programs that give those arseholes all of my details so they can work out how to better market to people like me. I鈥檓 manipulated enough in life without needing to provide billionaires with better weapons to trip me up.
The information in this book is very worthwhile. But if you ever needed proof that Gladwell has lots to answer for, this book is Item A on the case for the prosecution.
And what the hell is it about American Football? I hope to God it isn鈥檛 nearly as uninteresting to watch as it is to read about. No wonder Americans invade countries at the drop of a hat 鈥� anything to get away from two down on the thirty-first yard line with a wingback on a hiding to nowhere blah, blah AHHHHH!!!!
You might be wondering why I gave this book three stars, given I wanted to find ways to hurt the author. Well, the problem is that some of the ideas here are not insane, in fact, some are really well worth thinking about. It鈥檚 just that someone (someone who also needs hunted down, now that I think about it) has told this guy you need to 鈥榯ell a story鈥�. And while this is often excellent advice 鈥� you also need to remember that people are reading your book for a reason and that reason isn鈥檛 to cry over the last moments of a drug addict鈥檚 life or to find out how the skunk lady got laid. No, it is to find out about the affect of habits and what we can do to change the habits of a life time that are stuffing up our lives.
I鈥檝e been reading lots of Bourdieu lately. He talks of Habitus 鈥� what he calls the 鈥榝eel for the game鈥�, but basically the habits we have that are so unconscious we don't even know they are habits and so, therefore, have no idea what a huge part they play in shaping the kinds of people we are. So we tend to think that because we wouldn鈥檛 do something someone else clearly has done that automatically qualifies us for the golden stamp of merit. Whereas, so much of what we do in life is either non-rational or automatic 鈥� having those automatic structures implanted in us from no age is more a matter of luck than of rational deliberation.
This guy stuffs up his argument at the end by not having the conviction of what his view on habits was telling him. He tells a long, long, long story of a woman that lost everything through gambling. Terribly sad and all that. But obviously this book is written in America and so nothing can come between the rights of rich people to take money from poor people. So, the fact that casinos do everything to manipulate you so that you end up with nothing is YOUR fault, not theirs 鈥� have you no self control? Have you no free will? I think this guy should read Sam Harris鈥檚 new book. Either that or he needs to also argue that it should be ok for drug dealers to offer kids drugs at schools and in the streets 鈥� if one is wrong it isn鈥檛 at all obvious why the other is right. And if not drugs to kids, then drugs to adults 鈥� unless I鈥檓 missing something the same argument applies.
This book is quite chilling in that it explains 鈥� in very long and all too often boring detail, in fact endless bloody detail, just how companies like Target are targeting you and manipulating you to buy and buy and buy. Yet again this is presented as if it was nothing to be concerned about 鈥� but I struggled to read it as something I should just shrug and get over. When I first learned about data warehousing it sent a cold shiver down my spine 鈥� I have never had 鈥楩ly Buys鈥� or any other of those 鈥榣oyalty鈥� programs that give those arseholes all of my details so they can work out how to better market to people like me. I鈥檓 manipulated enough in life without needing to provide billionaires with better weapons to trip me up.
The information in this book is very worthwhile. But if you ever needed proof that Gladwell has lots to answer for, this book is Item A on the case for the prosecution.
And what the hell is it about American Football? I hope to God it isn鈥檛 nearly as uninteresting to watch as it is to read about. No wonder Americans invade countries at the drop of a hat 鈥� anything to get away from two down on the thirty-first yard line with a wingback on a hiding to nowhere blah, blah AHHHHH!!!!
May 28, 2012
This may be a crappy review since its going up via iPhone. Sorry.
First caveat: I work in research. A big part of my job is creating these habit loops and seeing if they can be altered or enhanced via medication.
Second caveat: I'm a nerd and love journal articles, scientific writing, and technical reading, even off the job.
Third caveat: I only got to chapter eight.
I honestly don't know what I was expecting. By far and large, when there's big buzz about a book I inevitably dislike it with very few exceptions. I was hoping for something smart and eye opening; a different, more personal take on habits and addiction (which is really what a habit is if you think about it), and I was let down mostly by the writing and anecdotes. I realize this book isn't intended for scientific review, but when there were so many teasing moments of talking about the research going on, I guess I just expected a little more substance in laymans terms.
The biggest problem I had with the book was that I probably could have only read the first few chapters and have a total grasp of the theory. While some stories were interesting, they reminded me of Grandpa Simpson's storytelling. I don't think we needed so many examples that all said the same thing. Think of all the trees that could have been saved if a few were omitted.
Don't get me wrong, it wasn't a bad read. People with a non-neuroscience background can enjoy it and will learn something from it. Although how to apply it to your life is pretty much missing from the book (unless it was in the chapters I didn't get to yet). Yeah, find a new reward to break bad habits, but how? It would have been interesting to see those suggestions.
Overall, not horrible. Had it not been a book club read I wouldn't have picked it up of my own volition, but I'm not upset that I read most of it. I am upset that I kept reading hoping to get something different in the next chapter, which didn't happen. Just save the time and money and read his NY Times article (at least I think it was there) instead.
First caveat: I work in research. A big part of my job is creating these habit loops and seeing if they can be altered or enhanced via medication.
Second caveat: I'm a nerd and love journal articles, scientific writing, and technical reading, even off the job.
Third caveat: I only got to chapter eight.
I honestly don't know what I was expecting. By far and large, when there's big buzz about a book I inevitably dislike it with very few exceptions. I was hoping for something smart and eye opening; a different, more personal take on habits and addiction (which is really what a habit is if you think about it), and I was let down mostly by the writing and anecdotes. I realize this book isn't intended for scientific review, but when there were so many teasing moments of talking about the research going on, I guess I just expected a little more substance in laymans terms.
The biggest problem I had with the book was that I probably could have only read the first few chapters and have a total grasp of the theory. While some stories were interesting, they reminded me of Grandpa Simpson's storytelling. I don't think we needed so many examples that all said the same thing. Think of all the trees that could have been saved if a few were omitted.
Don't get me wrong, it wasn't a bad read. People with a non-neuroscience background can enjoy it and will learn something from it. Although how to apply it to your life is pretty much missing from the book (unless it was in the chapters I didn't get to yet). Yeah, find a new reward to break bad habits, but how? It would have been interesting to see those suggestions.
Overall, not horrible. Had it not been a book club read I wouldn't have picked it up of my own volition, but I'm not upset that I read most of it. I am upset that I kept reading hoping to get something different in the next chapter, which didn't happen. Just save the time and money and read his NY Times article (at least I think it was there) instead.
August 21, 2014
Nothing Succeeds Like Success: A Case Study
Hey. Have you heard of Thomas Baker? How about Carol Wright? Chris Cameron? Vineet Shaw? Let us discuss Baker.
Thomas Baker was an average joe, but not without ambitions. A few years ago, acting on a tip, Tom, a competitive enough guy, decided to take his life into his own hands. What鈥檚 more, he decided to pick up one more Self-help book and this time follow up thoroughly on it. No holds barred. He asked around, looked in that wonderful site and finally decided on what seemed to him like the best out there right now. The ratings seemed to be out of the world too. The author, in the intro, even tries to reassure him against feeling overwhelmed by the excess of research in the book. This is exactly the sort of help that Tom needed.
Tom read the book with great diligence. He made notes and he made placards and he even bought magnets for his fridge and special sticky tapes for his mirrors. He knew this could work. He only had to believe.
He changed his routines, identified and included habit-forming cues. He created them, he played around with them, he even had some fun. He was very inventive and imaginative. The author would have commended the effort if he knew. Tom decide that he would write to Duhigg about his success once it pays off.
A month passed. Tom had made slight improvements but no major pay-off seemed to be in the offing. He chided himself for expecting windfalls. He reminded himself that these things take time. He kept at it.
6 months now. Even the minor gains he had made originally have fallen by the wayside now. He had read the book thrice in this time, trying to reaffirm his faith. He was discouraged now but he kept at it.
2 years. The book is long forgotten. But Tom had taken the trouble to document his experiences and had sent a detailed case study to the author. He had requested that it be included in the next edition of the book. He wanted the author to include a chapter on failures - on how it might not work for everyone. He wanted a caveat, a mild statement of warning that just because a book worth of case studies of success is presented, there is no reason to expect that any approach (no matter how good) might work for everyone. Humans would be fulfilling Asimovesque dreams if that were the case. He thought this would add depth and realism to an otherwise fine book.
He did not even get an auto-generated acknowledgment slip. But that was ok, he had discovered a new Gladwell book on another airport aisle. Apparently, it is not just habits that doesn鈥檛 stick, lessons don鈥檛 either.
November 18, 2016
This long-winded book explains how habits form in individuals, organizations, and social groups. Despite the intriguing premise, the verbose anecdotes left me screaming, 鈥淚 get the point already!鈥� A better book (or article) would have resulted from taking the appendix (a short, practical guide to changing a habit) and adding some of the psychological research and a few brief examples. (After I wrote this review, I discovered , which is basically what I described). The book鈥檚 moral is a respectable one: once you鈥檙e aware of a bad habit, it鈥檚 your responsibility to change it.
My favorite case study was the one about Target using predictive analytics and behavioral research to personalize its marketing to each shopper鈥檚 habits.
鈥� A habit is a cue that triggers a routine that results in a reward.
鈥� Habits can鈥檛 be eradicated; they can only be replaced.
鈥� The Golden Rule of Habit Change: to replace a habit, keep the cue and reward but replace the routine.
鈥� 鈥淔or a habit to stay changed, people must believe change is possible. And most often, that belief only emerges with the help of a group.鈥�
鈥� Studies show that willpower is a finite resource; it's like a muscle that tires with use. Willpower can be increased by exercising self-discipline. Increasing self-discipline in one area of life increases it in other areas.
鈥� To introduce new habits, 鈥渟andwich鈥� them between existing ones so they feel familiar.
鈥� Habits are most susceptible to being altered when your life changes. Having a baby is the event that produces the most habit changes.
My favorite case study was the one about Target using predictive analytics and behavioral research to personalize its marketing to each shopper鈥檚 habits.
鈥� A habit is a cue that triggers a routine that results in a reward.
鈥� Habits can鈥檛 be eradicated; they can only be replaced.
鈥� The Golden Rule of Habit Change: to replace a habit, keep the cue and reward but replace the routine.
鈥� 鈥淔or a habit to stay changed, people must believe change is possible. And most often, that belief only emerges with the help of a group.鈥�
鈥� Studies show that willpower is a finite resource; it's like a muscle that tires with use. Willpower can be increased by exercising self-discipline. Increasing self-discipline in one area of life increases it in other areas.
鈥� To introduce new habits, 鈥渟andwich鈥� them between existing ones so they feel familiar.
鈥� Habits are most susceptible to being altered when your life changes. Having a baby is the event that produces the most habit changes.
March 22, 2022
The Power of Habit, Charles Duhigg
The Power of Habit: Why We Do What We Do in Life and Business is a book by Charles Duhigg, a New York Times reporter, published in February 2012 by Random House.
The Habit loop is a neurological pattern that governs any habit. It consists of three elements: a cue, a routine, and a reward. Understanding these components can help in understanding how to change bad habits or form good ones. The habit loop is always started with a cue, a trigger that transfers the brain into a mode that automatically determines which habit to use. The heart of the habit is a mental, emotional, or physical routine.
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The Power of Habit: Why We Do What We Do in Life and Business is a book by Charles Duhigg, a New York Times reporter, published in February 2012 by Random House.
The Habit loop is a neurological pattern that governs any habit. It consists of three elements: a cue, a routine, and a reward. Understanding these components can help in understanding how to change bad habits or form good ones. The habit loop is always started with a cue, a trigger that transfers the brain into a mode that automatically determines which habit to use. The heart of the habit is a mental, emotional, or physical routine.
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鬲丕乇蹖禺 亘賴賳诏丕賲 乇爻丕賳蹖 21/03/1400賴噩乇蹖 禺賵乇卮蹖丿蹖貨 01/01/1400賴噩乇蹖 禺賵乇卮蹖丿蹖貨 丕. 卮乇亘蹖丕賳蹖
August 4, 2016
I remember reading a story by the famous Malayalam writer Padmarajan called Oru Sameepakala Durantham ("A Tragedy of Recent Times"). It tells of a housing colony in Kerala, bitten by the exercise bug in the early eighties. Someone gets up before sunrise and starts jogging. Soon, he is joined by more and more people until the whole colony is out running, every day. This leaves the houses unattended which comes to the notice of a group of thieves: and they conduct a spate of early morning robberies. The people of the colony, even after a couple of houses are robbed, continue their morning ritual - they can't stop, even after they know that their houses may be invaded any time.
Padmarajan ostensibly wrote this seemingly absurd and Kafkaesque story to make fun of the urban animal, blindly following the latest fad. But he may have more true to life than he thought.
Such is the power of habit.
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This book by Duhigg, if you can get past the unnecessarily prolix prose, says a very simple but significant thing: habit is what drives you. From picking your nose to gambling away your life's savings, ingrained habits hard-coded into your brain makes you tick. It follows the "cue-routine-reward" loop as illustrated below:
(Cue = a certain time; routine = eat a cookie; reward = diversion from work)
Habits are not endemic to people alone - organisations and societies also have habits, which why they are so resistant to change.
The key to getting rid of a destructive habit is to replace it with a constructive one. In the loop illustrated above, the cue and the reward would remain the same, but a different routine can be substituted. See below:
(Here the routine of "have a drink" is replaced with "have a chat")
This is easier said than done, however: it requires real effort to identify a habit, and great will power (which can be cultivated, according to Duhigg) to change it. But it can be done. Successful individuals have changed their lives by changing destructive habits: successful executives have turned around companies by changing corporate habits: and leaders have transformed societies. Examples abound in this book.
And please note: supermarket chains and gambling dens monitor our habits and feed those which will drain our pockets and maximise their profits.
------------------------------
This book is well worth a read. I only wish that the author had cut the fluff and trimmed it down to a slimmer volume.
But then, the HABIT of writing needlessly long books among American journalists is one that dies hard.
Padmarajan ostensibly wrote this seemingly absurd and Kafkaesque story to make fun of the urban animal, blindly following the latest fad. But he may have more true to life than he thought.
Such is the power of habit.
------------------------------
This book by Duhigg, if you can get past the unnecessarily prolix prose, says a very simple but significant thing: habit is what drives you. From picking your nose to gambling away your life's savings, ingrained habits hard-coded into your brain makes you tick. It follows the "cue-routine-reward" loop as illustrated below:
(Cue = a certain time; routine = eat a cookie; reward = diversion from work)
Habits are not endemic to people alone - organisations and societies also have habits, which why they are so resistant to change.
The key to getting rid of a destructive habit is to replace it with a constructive one. In the loop illustrated above, the cue and the reward would remain the same, but a different routine can be substituted. See below:
(Here the routine of "have a drink" is replaced with "have a chat")
This is easier said than done, however: it requires real effort to identify a habit, and great will power (which can be cultivated, according to Duhigg) to change it. But it can be done. Successful individuals have changed their lives by changing destructive habits: successful executives have turned around companies by changing corporate habits: and leaders have transformed societies. Examples abound in this book.
And please note: supermarket chains and gambling dens monitor our habits and feed those which will drain our pockets and maximise their profits.
------------------------------
This book is well worth a read. I only wish that the author had cut the fluff and trimmed it down to a slimmer volume.
But then, the HABIT of writing needlessly long books among American journalists is one that dies hard.
July 25, 2012
Judging from the prologue of The Power of Habit: Why We Do What We Do in Life and Business, the first thing necessary in modifying one鈥檚 behavior is to note the actual components of that behavior. The author cites a visit with a military officer in charge of normalizing a village (Kufa) in Iraq. The officer started by observing video of how riots began and noticed that the trouble usually broke out after people had milled around for a while and food trucks and spectators arrived. He changed the behavior by asking the mayor not to allow food trucks into the areas where people were demonstrating (p. 13 on Sony eReader, as will be all pagination in the remainder of this review). Something as simple as the presence of food trucks threw off a habit of violence and allowed some normalization. This seemed amazing, but something resonated strongly with this truth.
The Power of Habits begins with anecdotal accounts of people who changed destructive habits in their lives and one account of a man who had absolutely no short term memory but was able to function as a result of habits already ingrained within him. The latter case demonstrated that there was something distinctive between one part of our brain and another. So, the author takes the reader on a tour of a lab at M.I.T. where scientists have been researching a golf ball-sized lump in the brain called the basal ganglia since 1990 (p. 25). Apparently, the basal ganglia stores habits while the rest of the brain works less and less because the 鈥渃hunks鈥� of actions stored in that section of the brain takes over (p. 26).
Arriving at this understanding, researchers were able to use different experiments to ascertain a 鈥渉abit loop.鈥� They noticed that a certain cue triggers a set of automatic reactions such that the being feels rewarded. As a result of being rewarded, there is an even stronger response to the same cue on the next occasion (p. 29) Of course, if reward can reinforce the habit whenever one senses that cue, changing the reward can eventually extinguish that habit (p. 30) as the researchers discovered by moving the chocolate around the maze to mess up the behaviors.
So, what kinds of 鈥渃ues鈥� work? The Power of Habits tells the story of Claude Hopkins, an advertising legend who 鈥渃reated鈥� the demand for toothpaste by creating a 鈥渃raving.鈥� Hopkins noticed in dental research that there is a film that forms on our teeth. He decided to get people to 鈥渇eel鈥� the mucin plaques on their teeth by calling them 鈥渢he film鈥� and suggesting that 鈥渂eauty鈥� comes from eliminating the film (p. 40). By identifying a 鈥渃ue鈥� (the film that is almost always there) and suggesting a 鈥渞eward鈥� (getting rid of that film), he established a multi-million dollar product.
Sounds simple, doesn鈥檛 it? Yet, the book goes on to tell the story of Febreze, the air freshener that started out as a failure. Even though it was extremely effective in getting rid of odors, it wasn鈥檛 selling because people in odiferous situations became used to the odors. They weren鈥檛 getting the cue. So, there had to be a better way to cue the reward and that came to be with pleasant fragrances and the idea of 鈥渇inishing鈥� a task with beautiful smelling Febreze (a tactic that is still being used in dozens of new products in this product line to the present day (p. 56). The 鈥渉abit loop鈥� works even better when a 鈥渃raving鈥� is attached to it. It turns out that Pepsodent already had the craving element built in with the citric acid or mint taste that rewarded users with a tingling sense of feeling clean. It鈥檚 pretty masterful the way this author closes the loop in each chapter.
Then, a chapter introduces the 鈥淕olden Rule鈥� of habit change. It notes that you can never quite remove a bad habit, but you need to substitute a new routine between the cue and the reward (p. 61). In this chapter, Tony Dungy鈥檚 coaching philosophy of substituting a simpler playbook with more repetition for the old routine of over-thinking what one might be trying to do. In this way, the new routine would reside between the cue (hiking the ball?) and the reward (scoring a touchdown? Making a sack of the QB?) and more success would result (p. 62). Naturally, this chapter wraps Dungy鈥檚 experiences with turning around the Tampa Bay Buccaneers and Indianapolis Colts football teams around the history of Alcoholics Anonymous. Both Dungy as a coach and Bill Wilson who founded A.A. teach people to substitute new routines for the old ones (p. 68), bad football in the former and alcohol abuse in the latter.
One of the keys to Dungy鈥檚 eventual success and one of the core tenets of A.A. (or any 12-step) program is that one must believe in something. Dungy complained early on that practice was going well and everything was coming together, but the training would disappear during the big games. When he heard the players saying that they went back to what they knew during critical games, Dungy said, 鈥淲hat they were really saying was that they trusted our system most of the time, but when everything was on the line, that belief broken down.鈥� (p. 75) And, as one researching from the University of New Mexico noted, belief is critical in order for change to work in the long run (p. 78).
The section on 鈥渉abits鈥� in business wasn鈥檛 as interesting to me, but even there I found some intriguing aspects. It was fascinating to read about how 鈥渒eystone habits encourage widespread change: by creating cultures where new values become ingrained.鈥� (p. 109) This section told the story of former U.S. Treasury Secretary Paul O鈥� Neill鈥檚 success at Alcoa. O鈥� Neill鈥檚 emphasis was safety. By placing the emphasis on safety, he gave the corporation something around which management (because of reducing lost work days) and unions (because of emphasizing the safety of the workers) could both agree upon. There was also an insight with regard to the gay liberation movement. Duhigg suggests that when the Library of Congress re-categorized books on homosexuality as its own subject matter rather than under mental illness, it provided a paradigm shift that fueled the movement (p. 100). It just shows how little shifts can have seismic effects, not only on individuals, but on society.
Another corporate chapter used an experiment on willpower where half of the group was allowed to eat fresh-baked chocolate chip cookies while another group was forced to eat radishes. Sounds like the latter would have a healthy advantage when the group was asked to perform a complex problem which had no real solution! Sounds like they would be more mentally fresh! Wrong! Those who had eaten the radishes were most likely to quit after only a few minutes while the cookie eaters kept on for half an hour or so. Why? Researchers concluded that the first portion of the experiment had used up much of the finite willpower in the radish eaters (p. 119). A later study showed that using kindness to set up the willpower goals as opposed to ordering willpower allowed those who experienced kindness to concentrate longer (p. 130).
Building on that idea, Duhigg recounted a Scottish rehabilitation study where the elderly patients who were most successful in learning to walk again in spite of excruciating pain had identified potential obstacles in advance and created their own ways of dealing with them. 鈥淧ut another way, the patients鈥� plans were built around inflection points when they knew their pain鈥攁nd thus the temptation to quit鈥攚ould be the strongest.鈥� (p. 124) Starbucks put this to work in what they called the LATTE method (Listen to the customer, Acknowledge their complaint, Take action by solving the problem, Thank them, and then, Explain why the problem occurred.) in dealing with irate customers (p. 126).
Another chapter deals with destructive institutional habits: 鈥淭here are no organizations without institutional habits. There are only places where they are deliberately designed, and places where they are created without forethought, so they often grow from rivalries or fear.鈥� (p. 137) 鈥淐ompanies aren鈥檛 families. They鈥檙e battlefields in a civil war.鈥� (p. 139)
I was also fascinated with the chapter on consumer behavior. Did you know that almost everyone turns right after entering a retail establishment and that retailers stock their most profitable items on the right side of the store? (p. 157) Did you know that people鈥檚 buying habits change when they go through a major life event (marriage, having a child, divorce, moving)? (p. 162)
And, in the facts are stranger than fiction department, Duhigg cites a company named Polyphonic HMI that statistically analyzes the mathematical characters of a song and predicts its popularity. (p. 167) Why is that strange? It鈥檚 because Norman Spinrad, a terrific science-fiction author, 鈥減redicts鈥� it in his novel in the 1980s--Little Heroes. Sorry, Duhigg doesn鈥檛 cite Spinrad; that鈥檚 me. I was happy that Duhigg recounted a huge Polyphonic miscalculation. It also explained why I don鈥檛 listen to music on the radio very much: 鈥淥ur brains crave familiarity in music because familiarity is how we manage to hear without becoming distracted by all the sound.鈥� (p. 171) I actually listen to the radio for stimuli.
The section on the habits of societies was particularly relevant to me because the first chapter dealt with churches, Dr. Martin Luther King, Jr.鈥檚 Montgomery church and Rick Warren鈥檚 Saddleback Community Church. Starting with the idea of a social network of friendships and growing through informal ties (Duhigg calls them 鈥渨eak ties鈥�) and changing community habits, social habits turn on personal integrity and relationships. Duhigg pointed out how Rosa Park鈥檚 ties that transcended the social stratifications of the black community through her volunteer involvement with many groups on many levels enabled her to become the catalyst that she was (p. 184)
The important insight that was new to me was: 鈥淭he habits of peer pressure 鈥� often spread through weak ties. And they gain their authority through communal expectations. If you ignore the social obligations of your neighborhood, if you shrug off the expected patterns of your community, you risk losing your social standing.鈥� (p. 189)
Sadly, I was disappointed in the section on Rick Warren. The book makes it sound like Warren selected Saddleback Community from a long way away by citing Warren鈥檚 seminary education in Texas and work as a volunteer missionary in Japan. Strangely, it doesn鈥檛 mention the fact that Saddleback was only a little more 30 minutes drive from where Warren attended college in Riverside or that Warren鈥檚 father had been a professional minister in California prior to his retirement. I did like the emphasis on small groups as the key to creating a 鈥渟ticky鈥� environment that 鈥溾€rew on already-existing social urges and patterns.鈥� (p. 198)
One significant section of the book was dedicated to the idea of whether we are responsible for our habits. By juxtaposing the tale of a gambler (if you listen to This American Life on public radio, you probably heard this story) who went to court with a major casino chain by insisting that the casino operators were responsible for her problem alongside that of a British subject who killed his wife during sleep terrors, Duhigg raises the issue but concludes by stating that he believes it is possible to change habits鈥攁ny habits. The gambler protested that she just wanted to feel good at something (p. 208) and the killer protested that he honestly thought his wife was a male intruder assaulting his wife (p. 209).
This section pointed out that, for example, sleepwalking is a reminder that sleep and wakefulness aren't that separate so that the brain can accomplish complex activities and nothing is guiding the brain except patterns. (pp. 210-211) Even more powerful are the behaviors described as 鈥渟leep terrors.鈥� Sleep terrors are primitive neurological patterns (p.212). It even points out that a 2010 MRI study of gamblers discovered that, to pathological gamblers, brain activity was so high that it treated near misses as wins (p.220) when, in fact, they were losses.
So, can such ingrained perceptions be changed? Duhigg cites William James鈥� decision to believe in free will as opposed to surrendering to suicide (p. 226). As James tried his 12 month long experiment, he discovered that habits were based upon exercising them (pp. 226-227) much like a well-folded paper or an old pair of well-creased slacks.
And all of these great narratives point the reader toward the most useful part of the book, learning to change behavior by identifying the routine, figuring out the cue that triggers the routine and the craving underlying that cue by experimenting with different rewards (p. 230). If you can figure out what you really want and substitute a better routine to satisfy that craving, you will be well on your way toward changing that habit. That doesn鈥檛 mean you won鈥檛 fall off the wagon, but it means you will be on your way to shaping your actions by your will as opposed to ingrained behaviors.
The Power of Habits begins with anecdotal accounts of people who changed destructive habits in their lives and one account of a man who had absolutely no short term memory but was able to function as a result of habits already ingrained within him. The latter case demonstrated that there was something distinctive between one part of our brain and another. So, the author takes the reader on a tour of a lab at M.I.T. where scientists have been researching a golf ball-sized lump in the brain called the basal ganglia since 1990 (p. 25). Apparently, the basal ganglia stores habits while the rest of the brain works less and less because the 鈥渃hunks鈥� of actions stored in that section of the brain takes over (p. 26).
Arriving at this understanding, researchers were able to use different experiments to ascertain a 鈥渉abit loop.鈥� They noticed that a certain cue triggers a set of automatic reactions such that the being feels rewarded. As a result of being rewarded, there is an even stronger response to the same cue on the next occasion (p. 29) Of course, if reward can reinforce the habit whenever one senses that cue, changing the reward can eventually extinguish that habit (p. 30) as the researchers discovered by moving the chocolate around the maze to mess up the behaviors.
So, what kinds of 鈥渃ues鈥� work? The Power of Habits tells the story of Claude Hopkins, an advertising legend who 鈥渃reated鈥� the demand for toothpaste by creating a 鈥渃raving.鈥� Hopkins noticed in dental research that there is a film that forms on our teeth. He decided to get people to 鈥渇eel鈥� the mucin plaques on their teeth by calling them 鈥渢he film鈥� and suggesting that 鈥渂eauty鈥� comes from eliminating the film (p. 40). By identifying a 鈥渃ue鈥� (the film that is almost always there) and suggesting a 鈥渞eward鈥� (getting rid of that film), he established a multi-million dollar product.
Sounds simple, doesn鈥檛 it? Yet, the book goes on to tell the story of Febreze, the air freshener that started out as a failure. Even though it was extremely effective in getting rid of odors, it wasn鈥檛 selling because people in odiferous situations became used to the odors. They weren鈥檛 getting the cue. So, there had to be a better way to cue the reward and that came to be with pleasant fragrances and the idea of 鈥渇inishing鈥� a task with beautiful smelling Febreze (a tactic that is still being used in dozens of new products in this product line to the present day (p. 56). The 鈥渉abit loop鈥� works even better when a 鈥渃raving鈥� is attached to it. It turns out that Pepsodent already had the craving element built in with the citric acid or mint taste that rewarded users with a tingling sense of feeling clean. It鈥檚 pretty masterful the way this author closes the loop in each chapter.
Then, a chapter introduces the 鈥淕olden Rule鈥� of habit change. It notes that you can never quite remove a bad habit, but you need to substitute a new routine between the cue and the reward (p. 61). In this chapter, Tony Dungy鈥檚 coaching philosophy of substituting a simpler playbook with more repetition for the old routine of over-thinking what one might be trying to do. In this way, the new routine would reside between the cue (hiking the ball?) and the reward (scoring a touchdown? Making a sack of the QB?) and more success would result (p. 62). Naturally, this chapter wraps Dungy鈥檚 experiences with turning around the Tampa Bay Buccaneers and Indianapolis Colts football teams around the history of Alcoholics Anonymous. Both Dungy as a coach and Bill Wilson who founded A.A. teach people to substitute new routines for the old ones (p. 68), bad football in the former and alcohol abuse in the latter.
One of the keys to Dungy鈥檚 eventual success and one of the core tenets of A.A. (or any 12-step) program is that one must believe in something. Dungy complained early on that practice was going well and everything was coming together, but the training would disappear during the big games. When he heard the players saying that they went back to what they knew during critical games, Dungy said, 鈥淲hat they were really saying was that they trusted our system most of the time, but when everything was on the line, that belief broken down.鈥� (p. 75) And, as one researching from the University of New Mexico noted, belief is critical in order for change to work in the long run (p. 78).
The section on 鈥渉abits鈥� in business wasn鈥檛 as interesting to me, but even there I found some intriguing aspects. It was fascinating to read about how 鈥渒eystone habits encourage widespread change: by creating cultures where new values become ingrained.鈥� (p. 109) This section told the story of former U.S. Treasury Secretary Paul O鈥� Neill鈥檚 success at Alcoa. O鈥� Neill鈥檚 emphasis was safety. By placing the emphasis on safety, he gave the corporation something around which management (because of reducing lost work days) and unions (because of emphasizing the safety of the workers) could both agree upon. There was also an insight with regard to the gay liberation movement. Duhigg suggests that when the Library of Congress re-categorized books on homosexuality as its own subject matter rather than under mental illness, it provided a paradigm shift that fueled the movement (p. 100). It just shows how little shifts can have seismic effects, not only on individuals, but on society.
Another corporate chapter used an experiment on willpower where half of the group was allowed to eat fresh-baked chocolate chip cookies while another group was forced to eat radishes. Sounds like the latter would have a healthy advantage when the group was asked to perform a complex problem which had no real solution! Sounds like they would be more mentally fresh! Wrong! Those who had eaten the radishes were most likely to quit after only a few minutes while the cookie eaters kept on for half an hour or so. Why? Researchers concluded that the first portion of the experiment had used up much of the finite willpower in the radish eaters (p. 119). A later study showed that using kindness to set up the willpower goals as opposed to ordering willpower allowed those who experienced kindness to concentrate longer (p. 130).
Building on that idea, Duhigg recounted a Scottish rehabilitation study where the elderly patients who were most successful in learning to walk again in spite of excruciating pain had identified potential obstacles in advance and created their own ways of dealing with them. 鈥淧ut another way, the patients鈥� plans were built around inflection points when they knew their pain鈥攁nd thus the temptation to quit鈥攚ould be the strongest.鈥� (p. 124) Starbucks put this to work in what they called the LATTE method (Listen to the customer, Acknowledge their complaint, Take action by solving the problem, Thank them, and then, Explain why the problem occurred.) in dealing with irate customers (p. 126).
Another chapter deals with destructive institutional habits: 鈥淭here are no organizations without institutional habits. There are only places where they are deliberately designed, and places where they are created without forethought, so they often grow from rivalries or fear.鈥� (p. 137) 鈥淐ompanies aren鈥檛 families. They鈥檙e battlefields in a civil war.鈥� (p. 139)
I was also fascinated with the chapter on consumer behavior. Did you know that almost everyone turns right after entering a retail establishment and that retailers stock their most profitable items on the right side of the store? (p. 157) Did you know that people鈥檚 buying habits change when they go through a major life event (marriage, having a child, divorce, moving)? (p. 162)
And, in the facts are stranger than fiction department, Duhigg cites a company named Polyphonic HMI that statistically analyzes the mathematical characters of a song and predicts its popularity. (p. 167) Why is that strange? It鈥檚 because Norman Spinrad, a terrific science-fiction author, 鈥減redicts鈥� it in his novel in the 1980s--Little Heroes. Sorry, Duhigg doesn鈥檛 cite Spinrad; that鈥檚 me. I was happy that Duhigg recounted a huge Polyphonic miscalculation. It also explained why I don鈥檛 listen to music on the radio very much: 鈥淥ur brains crave familiarity in music because familiarity is how we manage to hear without becoming distracted by all the sound.鈥� (p. 171) I actually listen to the radio for stimuli.
The section on the habits of societies was particularly relevant to me because the first chapter dealt with churches, Dr. Martin Luther King, Jr.鈥檚 Montgomery church and Rick Warren鈥檚 Saddleback Community Church. Starting with the idea of a social network of friendships and growing through informal ties (Duhigg calls them 鈥渨eak ties鈥�) and changing community habits, social habits turn on personal integrity and relationships. Duhigg pointed out how Rosa Park鈥檚 ties that transcended the social stratifications of the black community through her volunteer involvement with many groups on many levels enabled her to become the catalyst that she was (p. 184)
The important insight that was new to me was: 鈥淭he habits of peer pressure 鈥� often spread through weak ties. And they gain their authority through communal expectations. If you ignore the social obligations of your neighborhood, if you shrug off the expected patterns of your community, you risk losing your social standing.鈥� (p. 189)
Sadly, I was disappointed in the section on Rick Warren. The book makes it sound like Warren selected Saddleback Community from a long way away by citing Warren鈥檚 seminary education in Texas and work as a volunteer missionary in Japan. Strangely, it doesn鈥檛 mention the fact that Saddleback was only a little more 30 minutes drive from where Warren attended college in Riverside or that Warren鈥檚 father had been a professional minister in California prior to his retirement. I did like the emphasis on small groups as the key to creating a 鈥渟ticky鈥� environment that 鈥溾€rew on already-existing social urges and patterns.鈥� (p. 198)
One significant section of the book was dedicated to the idea of whether we are responsible for our habits. By juxtaposing the tale of a gambler (if you listen to This American Life on public radio, you probably heard this story) who went to court with a major casino chain by insisting that the casino operators were responsible for her problem alongside that of a British subject who killed his wife during sleep terrors, Duhigg raises the issue but concludes by stating that he believes it is possible to change habits鈥攁ny habits. The gambler protested that she just wanted to feel good at something (p. 208) and the killer protested that he honestly thought his wife was a male intruder assaulting his wife (p. 209).
This section pointed out that, for example, sleepwalking is a reminder that sleep and wakefulness aren't that separate so that the brain can accomplish complex activities and nothing is guiding the brain except patterns. (pp. 210-211) Even more powerful are the behaviors described as 鈥渟leep terrors.鈥� Sleep terrors are primitive neurological patterns (p.212). It even points out that a 2010 MRI study of gamblers discovered that, to pathological gamblers, brain activity was so high that it treated near misses as wins (p.220) when, in fact, they were losses.
So, can such ingrained perceptions be changed? Duhigg cites William James鈥� decision to believe in free will as opposed to surrendering to suicide (p. 226). As James tried his 12 month long experiment, he discovered that habits were based upon exercising them (pp. 226-227) much like a well-folded paper or an old pair of well-creased slacks.
And all of these great narratives point the reader toward the most useful part of the book, learning to change behavior by identifying the routine, figuring out the cue that triggers the routine and the craving underlying that cue by experimenting with different rewards (p. 230). If you can figure out what you really want and substitute a better routine to satisfy that craving, you will be well on your way toward changing that habit. That doesn鈥檛 mean you won鈥檛 fall off the wagon, but it means you will be on your way to shaping your actions by your will as opposed to ingrained behaviors.
June 12, 2017
Our local book club read this a few years ago. I thought I had a review....perhaps it disappeared? Maybe it's still here?
I saw a friend currently reading it.
I thought this book explained some useful information:
Talked about success through good habits - organizational skills ----addictions- habits hard to break and how to create new ones --
lots of repetition. ( some basic common sense - but also good tidbits and even validation in some areas)
The personal stories of people's lives were interesting.... and my favorite part about reading this book was the book discussion with the people in my book club group after.
I saw a friend currently reading it.
I thought this book explained some useful information:
Talked about success through good habits - organizational skills ----addictions- habits hard to break and how to create new ones --
lots of repetition. ( some basic common sense - but also good tidbits and even validation in some areas)
The personal stories of people's lives were interesting.... and my favorite part about reading this book was the book discussion with the people in my book club group after.
March 21, 2017
鈥庁堌池з嗁� 锟斤拷乇丕賳賯丿乇貙 賴賲丕賳胤賵乇 讴賴 丕夭 毓賳賵丕賳 讴鬲丕亘 倬蹖丿丕爻鬲貙 賳賵蹖爻賳丿賴 丿乇 丕蹖賳 讴鬲丕亘 亘賴 賲賵囟賵毓 <毓丕丿鬲> 丿乇 丕賳爻丕賳賴丕 倬乇丿丕禺鬲賴 丕爻鬲 賵 鬲賱丕卮 賳賲賵丿賴 鬲丕 亘丕 亘賴乇丿賴 亘乇丿賳 丕夭 丌夭賲丕蹖卮丕鬲 毓賱賲蹖 讴賴 丿乇 禺氐賵氐賽 丕蹖賳 賲賵囟賵毓 丕賳噩丕賲 卮丿賴 丕爻鬲 賵 乇賵蹖丿丕丿賴丕蹖賽 賲毓乇賵賮蹖 讴賴 賲蹖鬲賵丕賳爻鬲賴 亘賴 賲賵囟賵毓賽 <毓丕丿鬲> 讴賲讴 賳賲賵丿賴 賵 亘賴 賳賵毓蹖 亘丕 丕蹖賳 賲賵囟賵毓 噩丕賱亘 鬲賵噩賴 丕乇鬲亘丕胤 丿丕卮鬲賴 亘丕卮丿貙 讴鬲丕亘賽 賯丕亘賱賽 鬲賵噩賴蹖 乇丕 鬲賴蹖賴 讴賳丿
鈥庁� 夭蹖乇 亘禺卮 賴丕蹖蹖 丕夭 丕蹖賳 讴鬲丕亘 乇丕 亘賴 丕賳鬲禺丕亘 亘乇丕蹖鬲丕賳 賲蹖賳賵蹖爻賲
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鈥庁关ж囏� 亘賴 丕蹖賳 丿賱蹖賱 亘賴 賵噩賵丿 賲蹖 丌蹖賳丿 讴賴 賲睾夭 賲乇鬲亘 亘賴 丿賳亘丕賱 乇丕賴賴丕蹖蹖 丕爻鬲 鬲丕 爻毓蹖 賵 鬲賱丕卮 乇丕 讴賲 讴乇丿賴 賵 丿乇 丕賳乇跇蹖 賲氐乇賮蹖 氐乇賮賴 噩賵蹖蹖 讴賳丿. 丕诏乇 鬲賲丕賲 讴丕乇賴丕 亘賴 禺賵丿賽 賲睾夭 賵丕诏匕丕乇 卮賵賳丿貙 賲睾夭 爻毓蹖 賲蹖讴賳丿 鬲賯乇蹖亘丕賸 賴乇 讴丕乇 乇賵鬲蹖賳 賵 賲毓賲賵賱蹖 乇丕 亘賴 卮讴賱賽 蹖讴 毓丕丿鬲 丿乇丌賵乇丿貙 趩賵賳 毓丕丿鬲賴丕 亘賴 匕賴賳賽 賲丕 丕噩丕夭賴 賲蹖丿賴賳丿 丕睾賱亘賽 丕賵賯丕鬲 鬲噩夭蹖賴 賵 鬲丨賱蹖賱賴丕 乇丕 讴丕賴卮 丿賴丿. 丕蹖賳 睾乇蹖夭賴贁 氐乇賮賴 噩賵蹖蹖貙 賲夭蹖鬲賽 亘夭乇诏蹖 丕爻鬲
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鈥庁� 丕蹖噩丕丿 毓丕丿鬲 賴丕蹖賽 噩丿蹖丿貙 丕亘鬲丿丕 亘丕蹖丿 賲賵囟賵毓 卮乇賵毓 讴賳賳丿賴 丕蹖 亘賴 賳丕賲 爻乇賳禺 賵噩賵丿 丿丕卮鬲賴 亘丕卮丿 賵 丕蹖賳 爻乇賳禺 亘丕蹖丿 亘賴 倬丕丿丕卮 亘乇爻丿 鬲丕 丿乇 賳鬲蹖噩賴 毓丕丿鬲 丿乇 賲睾夭 卮讴賱 诏蹖乇丿
鈥庁� 賲丨氐賵賱丕鬲 亘賴丿丕卮鬲蹖 賲丕賳賳丿賽 卮丕賲倬賵貙 讴賮 讴乇丿賳 蹖讴 倬丕丿丕卮賽 亘夭乇诏 丕爻鬲. 賱丕夭賲 賳蹖爻鬲 讴賴 卮丕賲倬賵 讴賮 讴賳丿 賵賱蹖 趩賵賳 賴乇 亘丕乇 讴賴 賲乇丿賲 賲賵賴丕蹖卮丕賳 乇丕 亘丕 丌賳 賲蹖 卮賵蹖賳丿貙 丕賳鬲馗丕乇 丿丕乇賳丿 讴賴 讴賮 讴賳丿貙 鬲賵賱蹖丿 讴賳賳丿诏丕賳 丕蹖賳 賲丨氐賵賱丕鬲 亘賴 賲丨氐賵賱 賲賵乇丿 賳馗乇 賲賵丕丿 卮蹖賲蹖丕蹖蹖賽 讴賮 讴賳賳丿賴 丕囟丕賮賴 賲蹖讴賳賳丿. 賴賲蹖賳 賲賵乇丿 丿乇 賲賵乇丿 倬賵丿乇賴丕蹖 賱亘丕爻卮賵蹖蹖 賵 禺賲蹖乇丿賳丿丕賳 賴賲 亘賴 讴丕乇 賲蹖乇賵丿... 丿乇 丨丕賱 丨丕囟乇 賴賲賴贁 卮乇讴鬲賴丕 亘賴 禺賲蹖乇丿賳丿丕賳 "爻丿蹖賲 賱賵乇孬 爻賵賱賮丕鬲" 丕囟丕賮賴 賲蹖讴賳賳丿 鬲丕 亘蹖卮鬲乇 讴賮 讴賳丿. 丕蹖賳 讴丕乇 亘丕毓孬賽 鬲賲蹖夭鬲乇 卮丿賳 丿賳丿丕賳 賳賲蹖卮賵丿貙 丕賲賾丕 賵賯鬲蹖 賲賯丿丕乇蹖 丨亘丕亘賽 讴賮貙 丿賵乇 賵 亘乇 丿賴丕賳賽 賲氐乇賮 讴賳賳丿诏丕賳 亘丕卮丿貙 丌賳賴丕 丕丨爻丕爻 亘賴鬲乇蹖 丿丕乇賳丿. 賵賯鬲蹖 讴賴 賲卮鬲乇蹖 賲賳鬲馗乇 丌賳 讴賮 亘丕卮丿貙 丕蹖賳 毓丕丿鬲 卮乇賵毓 亘賴 乇卮丿 讴乇丿賳 賲蹖讴賳丿
鈥庁呚й屬勜ж� 賴賲丕賳 趩蹖夭蹖 賴爻鬲賳丿 讴賴 亘丕毓孬賽 鬲丨乇蹖讴賽 毓丕丿鬲賴丕 賲蹖卮賵賳丿 賵 賵賯鬲蹖 亘賮賴賲蹖賲 讴賴 趩诏賵賳賴 賲蹖卮賵丿 亘丕毓孬 亘賵噩賵丿 丌賲丿賳 蹖讴 鬲賲丕蹖賱 卮丿貙 丕蹖噩丕丿 毓丕丿鬲 噩丿蹖丿 爻丕丿賴 鬲乇 賲蹖卮賵丿
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鈥庂呚� 賲蹖丿丕賳蹖賲 讴賴 賳賲蹖鬲賵丕賳 丕夭 卮乇 毓丕丿鬲 禺賱丕氐 卮丿貙 丿乇 毓賵囟 賲蹖亘丕蹖爻鬲 丌賳 乇丕 鬲睾蹖蹖乇 丿丕丿 賵 賲蹖丿丕賳蹖賲 讴賴 賵賯鬲蹖 丕夭 賯丕賳賵賳 胤賱丕蹖蹖賽 毓丕丿鬲 丕爻鬲賮丕丿賴 卮賵丿貙 毓丕丿鬲賴丕 丕夭 賴乇 趩蹖夭 丿蹖诏乇蹖 賯丕亘賱 丕賳毓胤丕賮 鬲乇 賴爻鬲賳丿: 丕诏乇 賲丕
鈥庂囐呚з� 爻乇賳禺 賵 賴賲丕賳 倬丕丿丕卮 乇丕 賳诏賴 丿丕乇蹖賲貙 蹖讴 乇賵鬲蹖賳 噩丿蹖丿 賲蹖鬲賵丕賳丿 噩丕蹖诏夭蹖賳 卮賵丿
鈥庂堎勠� 丕蹖賳 讴丕賮蹖 賳蹖爻鬲. 亘乇丕蹖 丕蹖賳讴賴 毓丕丿鬲蹖 鬲睾蹖蹖乇蹖丕賮鬲賴 亘丕賯蹖 亘賲丕賳丿貙 丕賮乇丕丿 亘丕蹖丿 亘丕賵乇 讴賳賳丿 讴賴 鬲睾蹖蹖乇 丕賲讴丕賳倬匕蹖乇 丕爻鬲
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鈥庁з呟屫堌ж辟� 丕蹖賳 乇蹖賵蹖賵 噩賴鬲賽 丌卮賳丕蹖蹖 亘丕 丕蹖賳 讴鬲丕亘貙 讴丕賮蹖 賵 賲賮蹖丿 亘賵丿賴 亘丕卮賴
鈥�<倬蹖乇賵夭 亘丕卮蹖丿 賵 丕蹖乇丕賳蹖>
鈥庁� 夭蹖乇 亘禺卮 賴丕蹖蹖 丕夭 丕蹖賳 讴鬲丕亘 乇丕 亘賴 丕賳鬲禺丕亘 亘乇丕蹖鬲丕賳 賲蹖賳賵蹖爻賲
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鈥庁关ж囏� 亘賴 丕蹖賳 丿賱蹖賱 亘賴 賵噩賵丿 賲蹖 丌蹖賳丿 讴賴 賲睾夭 賲乇鬲亘 亘賴 丿賳亘丕賱 乇丕賴賴丕蹖蹖 丕爻鬲 鬲丕 爻毓蹖 賵 鬲賱丕卮 乇丕 讴賲 讴乇丿賴 賵 丿乇 丕賳乇跇蹖 賲氐乇賮蹖 氐乇賮賴 噩賵蹖蹖 讴賳丿. 丕诏乇 鬲賲丕賲 讴丕乇賴丕 亘賴 禺賵丿賽 賲睾夭 賵丕诏匕丕乇 卮賵賳丿貙 賲睾夭 爻毓蹖 賲蹖讴賳丿 鬲賯乇蹖亘丕賸 賴乇 讴丕乇 乇賵鬲蹖賳 賵 賲毓賲賵賱蹖 乇丕 亘賴 卮讴賱賽 蹖讴 毓丕丿鬲 丿乇丌賵乇丿貙 趩賵賳 毓丕丿鬲賴丕 亘賴 匕賴賳賽 賲丕 丕噩丕夭賴 賲蹖丿賴賳丿 丕睾賱亘賽 丕賵賯丕鬲 鬲噩夭蹖賴 賵 鬲丨賱蹖賱賴丕 乇丕 讴丕賴卮 丿賴丿. 丕蹖賳 睾乇蹖夭賴贁 氐乇賮賴 噩賵蹖蹖貙 賲夭蹖鬲賽 亘夭乇诏蹖 丕爻鬲
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鈥庁� 丕蹖噩丕丿 毓丕丿鬲 賴丕蹖賽 噩丿蹖丿貙 丕亘鬲丿丕 亘丕蹖丿 賲賵囟賵毓 卮乇賵毓 讴賳賳丿賴 丕蹖 亘賴 賳丕賲 爻乇賳禺 賵噩賵丿 丿丕卮鬲賴 亘丕卮丿 賵 丕蹖賳 爻乇賳禺 亘丕蹖丿 亘賴 倬丕丿丕卮 亘乇爻丿 鬲丕 丿乇 賳鬲蹖噩賴 毓丕丿鬲 丿乇 賲睾夭 卮讴賱 诏蹖乇丿
鈥庁� 賲丨氐賵賱丕鬲 亘賴丿丕卮鬲蹖 賲丕賳賳丿賽 卮丕賲倬賵貙 讴賮 讴乇丿賳 蹖讴 倬丕丿丕卮賽 亘夭乇诏 丕爻鬲. 賱丕夭賲 賳蹖爻鬲 讴賴 卮丕賲倬賵 讴賮 讴賳丿 賵賱蹖 趩賵賳 賴乇 亘丕乇 讴賴 賲乇丿賲 賲賵賴丕蹖卮丕賳 乇丕 亘丕 丌賳 賲蹖 卮賵蹖賳丿貙 丕賳鬲馗丕乇 丿丕乇賳丿 讴賴 讴賮 讴賳丿貙 鬲賵賱蹖丿 讴賳賳丿诏丕賳 丕蹖賳 賲丨氐賵賱丕鬲 亘賴 賲丨氐賵賱 賲賵乇丿 賳馗乇 賲賵丕丿 卮蹖賲蹖丕蹖蹖賽 讴賮 讴賳賳丿賴 丕囟丕賮賴 賲蹖讴賳賳丿. 賴賲蹖賳 賲賵乇丿 丿乇 賲賵乇丿 倬賵丿乇賴丕蹖 賱亘丕爻卮賵蹖蹖 賵 禺賲蹖乇丿賳丿丕賳 賴賲 亘賴 讴丕乇 賲蹖乇賵丿... 丿乇 丨丕賱 丨丕囟乇 賴賲賴贁 卮乇讴鬲賴丕 亘賴 禺賲蹖乇丿賳丿丕賳 "爻丿蹖賲 賱賵乇孬 爻賵賱賮丕鬲" 丕囟丕賮賴 賲蹖讴賳賳丿 鬲丕 亘蹖卮鬲乇 讴賮 讴賳丿. 丕蹖賳 讴丕乇 亘丕毓孬賽 鬲賲蹖夭鬲乇 卮丿賳 丿賳丿丕賳 賳賲蹖卮賵丿貙 丕賲賾丕 賵賯鬲蹖 賲賯丿丕乇蹖 丨亘丕亘賽 讴賮貙 丿賵乇 賵 亘乇 丿賴丕賳賽 賲氐乇賮 讴賳賳丿诏丕賳 亘丕卮丿貙 丌賳賴丕 丕丨爻丕爻 亘賴鬲乇蹖 丿丕乇賳丿. 賵賯鬲蹖 讴賴 賲卮鬲乇蹖 賲賳鬲馗乇 丌賳 讴賮 亘丕卮丿貙 丕蹖賳 毓丕丿鬲 卮乇賵毓 亘賴 乇卮丿 讴乇丿賳 賲蹖讴賳丿
鈥庁呚й屬勜ж� 賴賲丕賳 趩蹖夭蹖 賴爻鬲賳丿 讴賴 亘丕毓孬賽 鬲丨乇蹖讴賽 毓丕丿鬲賴丕 賲蹖卮賵賳丿 賵 賵賯鬲蹖 亘賮賴賲蹖賲 讴賴 趩诏賵賳賴 賲蹖卮賵丿 亘丕毓孬 亘賵噩賵丿 丌賲丿賳 蹖讴 鬲賲丕蹖賱 卮丿貙 丕蹖噩丕丿 毓丕丿鬲 噩丿蹖丿 爻丕丿賴 鬲乇 賲蹖卮賵丿
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鈥庂呚� 賲蹖丿丕賳蹖賲 讴賴 賳賲蹖鬲賵丕賳 丕夭 卮乇 毓丕丿鬲 禺賱丕氐 卮丿貙 丿乇 毓賵囟 賲蹖亘丕蹖爻鬲 丌賳 乇丕 鬲睾蹖蹖乇 丿丕丿 賵 賲蹖丿丕賳蹖賲 讴賴 賵賯鬲蹖 丕夭 賯丕賳賵賳 胤賱丕蹖蹖賽 毓丕丿鬲 丕爻鬲賮丕丿賴 卮賵丿貙 毓丕丿鬲賴丕 丕夭 賴乇 趩蹖夭 丿蹖诏乇蹖 賯丕亘賱 丕賳毓胤丕賮 鬲乇 賴爻鬲賳丿: 丕诏乇 賲丕
鈥庂囐呚з� 爻乇賳禺 賵 賴賲丕賳 倬丕丿丕卮 乇丕 賳诏賴 丿丕乇蹖賲貙 蹖讴 乇賵鬲蹖賳 噩丿蹖丿 賲蹖鬲賵丕賳丿 噩丕蹖诏夭蹖賳 卮賵丿
鈥庂堎勠� 丕蹖賳 讴丕賮蹖 賳蹖爻鬲. 亘乇丕蹖 丕蹖賳讴賴 毓丕丿鬲蹖 鬲睾蹖蹖乇蹖丕賮鬲賴 亘丕賯蹖 亘賲丕賳丿貙 丕賮乇丕丿 亘丕蹖丿 亘丕賵乇 讴賳賳丿 讴賴 鬲睾蹖蹖乇 丕賲讴丕賳倬匕蹖乇 丕爻鬲
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鈥庁з呟屫堌ж辟� 丕蹖賳 乇蹖賵蹖賵 噩賴鬲賽 丌卮賳丕蹖蹖 亘丕 丕蹖賳 讴鬲丕亘貙 讴丕賮蹖 賵 賲賮蹖丿 亘賵丿賴 亘丕卮賴
鈥�<倬蹖乇賵夭 亘丕卮蹖丿 賵 丕蹖乇丕賳蹖>
December 21, 2019
Enjoyable. The book presents a framework of understanding how habits work, and serves as a guide to show how to change habits.
鈥淥nce you choose who you want to be, believe you want to change, and it becomes real.鈥� 鈥淰isualize the kind of person you would like to become, focus on one habit you would potentially develop, and transform that into what would become natural; requiring no effort or thinking.鈥� 鈥淭o modify a habit, you must decide to change it. You must consciously accept the hard work of identifying the cues and rewards that drive the habit鈥檚 routines and find alternatives. You must know you have control, and be self conscious enough to use it.鈥�
And hence, the power of habit.
So far so good. At this point I鈥檓 thinking 鈥渨hich one, which one!鈥� I have a big list of those things I鈥檇 be more than happy to trash, and a bigger list of habits I鈥檇 like to build. According to Duhigg, the habit loop is made up of: cue 鈫� routine 鈫� reward.
尝别迟鈥檚 assume I have a habit of reviewing books on goodreads. This habit of reviewing would be a cue, which makes up the routine: logging into my account, adding books and reviewing them. Apparently, habits (cue and routine) often require a reward. What would my reward in this scenario possibly be? A like? A comment? I hardly get any of those. Perhaps the reward comes from the deeper craving I have to read more books. Craving apparently is what drives the habit loop. Hence: Cue 鈫� Routine 鈫� Reward. The driver is the craving. And the extra spices are belief, and will-power. (Self-discipline increases will-power.)
The beauty of realizing this power is that 鈥渁t first, the change comes with difficulty, then it is done more easily, then semi-mechanically or with hardly any consciousness.鈥� Our actions are developed into habits when we stop thinking about them consciously. We just do them. Hence, we rebuild and transform them.
Changing a keystone habit, like say, working out, can transform a person鈥檚 life, because with the habit of working out, one is going to simultaneously eat in a healthier way, possibly quit smoking, and live a better lifestyle which in turn could turn to a happier life.
EUREKA! As based on the above, it would be fair to presume that due to my habit of writing reviews on goodreads, I will start to read more books, thanks to my craving, and this will in turn increase my reviews. I would have no idea what to do with those reviews, and so I might have a chance of reaching success and becoming famous by turning into a fraud replica of who published a book about his reviews of books. And, to take it a little further, according to the habit loop, I may just as well meet the love of my life as a result of all this success, which would in turn stop me from eating so much ice cream.
On a serious note, Duhigg generously provides diverse examples to explain the habit loop. The examples range from personal experiences, such as depression/addiction (alcohol, gambling, overeating, etc) and memory-loss. And yet, some of the success stories got on my nerves at a certain point. I was a tad annoyed, early in the book, that he draws inspiration from the US Military and the ways through which habits are instilled in soldiers. Moreover, he includes a section on radio/music, concluding that the reason Outkast鈥檚 鈥淗ey Ya鈥� turned out to be such a hit despite the public鈥檚 initial disdain is because 鈥渢he unfamiliar was made to seem familiar鈥� through playing it with familiar songs. 鈥淚f you dress a new something in an old habit," he explains, "it is easier for the public to accept it.鈥� (Which public?)
He brings examples from sports games, shopping malls (like target) and coffee chains (like Starbucks) and others markets like Alcoa and Febreeze to display how the habit loop works. He mentions that "companies predict and manipulate habits鈥� and briefly remarks on how some customers do not like to be spied on for marketing purposes, yet it still seems as though Duhigg uses his examples as success stories. He does not seem to mind the data-mining and tracking of records or ethical standards so much, and focuses instead on how to make success out of this 鈥渟ecret鈥�. [Speaking of which, did you know pregnant women are the biggest shoppers?] I was a little taken-aback by his corporate-success-mindedness and the ways in which he measures success. This would be a little too similar to the mind-set one finds in other self-help books, although I was hoping this one would be different. Unfortunately, most of these types of books seem to promote the sensation of becoming a driven, ambitious, goal-oriented, go-get-鈥榚m tiger. I couldn鈥檛 help escape the idea that this man partly measures success by a person鈥檚 pay-check and exercise regimen.
That said, the book does have interesting viewpoints, particularly those related to how habits shape up societies. His take on habits within communities was eye-opening: He defines community as a giant collection of habits occurring among thousands of people that, depending on how they鈥檙e influenced, could result in violence or peace.
He takes the example of Rosa Parks and the Montgomery Bus Boycott in Alabama in 1955, and states that it was not just an act of defiance that sparked the boycott, but that the successful boycott was also due to her varying and influential social circles. In this section, as in other sections, attention is given to the importance of social standing, which comes with obligations. Apparently, it is not just our friends who strengthen our social networks, but the friends of our friends [鈥渨eak ties鈥漖 too have a role in improving our chances for finding employment and improve our social standing.
One of the integral points that will stand out for me from this book is that our actions are developed into habits when we stop thinking about them consciously. We just do them. Hence, we rebuild and transform them. Changing, or building, the most simple habit could have a direct impact on our mortal life. 鈥淗owever," Duhigg warns, "there isn鈥檛 one formula. Individuals are different, habits are different, and cravings are different. What this book aspires to do is create a framework of understanding how a habit works, and serve as a guide to show how to change it.鈥�
鈥淥nce you choose who you want to be, believe you want to change, and it becomes real.鈥� 鈥淰isualize the kind of person you would like to become, focus on one habit you would potentially develop, and transform that into what would become natural; requiring no effort or thinking.鈥� 鈥淭o modify a habit, you must decide to change it. You must consciously accept the hard work of identifying the cues and rewards that drive the habit鈥檚 routines and find alternatives. You must know you have control, and be self conscious enough to use it.鈥�
And hence, the power of habit.
So far so good. At this point I鈥檓 thinking 鈥渨hich one, which one!鈥� I have a big list of those things I鈥檇 be more than happy to trash, and a bigger list of habits I鈥檇 like to build. According to Duhigg, the habit loop is made up of: cue 鈫� routine 鈫� reward.
尝别迟鈥檚 assume I have a habit of reviewing books on goodreads. This habit of reviewing would be a cue, which makes up the routine: logging into my account, adding books and reviewing them. Apparently, habits (cue and routine) often require a reward. What would my reward in this scenario possibly be? A like? A comment? I hardly get any of those. Perhaps the reward comes from the deeper craving I have to read more books. Craving apparently is what drives the habit loop. Hence: Cue 鈫� Routine 鈫� Reward. The driver is the craving. And the extra spices are belief, and will-power. (Self-discipline increases will-power.)
The beauty of realizing this power is that 鈥渁t first, the change comes with difficulty, then it is done more easily, then semi-mechanically or with hardly any consciousness.鈥� Our actions are developed into habits when we stop thinking about them consciously. We just do them. Hence, we rebuild and transform them.
Changing a keystone habit, like say, working out, can transform a person鈥檚 life, because with the habit of working out, one is going to simultaneously eat in a healthier way, possibly quit smoking, and live a better lifestyle which in turn could turn to a happier life.
EUREKA! As based on the above, it would be fair to presume that due to my habit of writing reviews on goodreads, I will start to read more books, thanks to my craving, and this will in turn increase my reviews. I would have no idea what to do with those reviews, and so I might have a chance of reaching success and becoming famous by turning into a fraud replica of who published a book about his reviews of books. And, to take it a little further, according to the habit loop, I may just as well meet the love of my life as a result of all this success, which would in turn stop me from eating so much ice cream.
On a serious note, Duhigg generously provides diverse examples to explain the habit loop. The examples range from personal experiences, such as depression/addiction (alcohol, gambling, overeating, etc) and memory-loss. And yet, some of the success stories got on my nerves at a certain point. I was a tad annoyed, early in the book, that he draws inspiration from the US Military and the ways through which habits are instilled in soldiers. Moreover, he includes a section on radio/music, concluding that the reason Outkast鈥檚 鈥淗ey Ya鈥� turned out to be such a hit despite the public鈥檚 initial disdain is because 鈥渢he unfamiliar was made to seem familiar鈥� through playing it with familiar songs. 鈥淚f you dress a new something in an old habit," he explains, "it is easier for the public to accept it.鈥� (Which public?)
He brings examples from sports games, shopping malls (like target) and coffee chains (like Starbucks) and others markets like Alcoa and Febreeze to display how the habit loop works. He mentions that "companies predict and manipulate habits鈥� and briefly remarks on how some customers do not like to be spied on for marketing purposes, yet it still seems as though Duhigg uses his examples as success stories. He does not seem to mind the data-mining and tracking of records or ethical standards so much, and focuses instead on how to make success out of this 鈥渟ecret鈥�. [Speaking of which, did you know pregnant women are the biggest shoppers?] I was a little taken-aback by his corporate-success-mindedness and the ways in which he measures success. This would be a little too similar to the mind-set one finds in other self-help books, although I was hoping this one would be different. Unfortunately, most of these types of books seem to promote the sensation of becoming a driven, ambitious, goal-oriented, go-get-鈥榚m tiger. I couldn鈥檛 help escape the idea that this man partly measures success by a person鈥檚 pay-check and exercise regimen.
That said, the book does have interesting viewpoints, particularly those related to how habits shape up societies. His take on habits within communities was eye-opening: He defines community as a giant collection of habits occurring among thousands of people that, depending on how they鈥檙e influenced, could result in violence or peace.
He takes the example of Rosa Parks and the Montgomery Bus Boycott in Alabama in 1955, and states that it was not just an act of defiance that sparked the boycott, but that the successful boycott was also due to her varying and influential social circles. In this section, as in other sections, attention is given to the importance of social standing, which comes with obligations. Apparently, it is not just our friends who strengthen our social networks, but the friends of our friends [鈥渨eak ties鈥漖 too have a role in improving our chances for finding employment and improve our social standing.
One of the integral points that will stand out for me from this book is that our actions are developed into habits when we stop thinking about them consciously. We just do them. Hence, we rebuild and transform them. Changing, or building, the most simple habit could have a direct impact on our mortal life. 鈥淗owever," Duhigg warns, "there isn鈥檛 one formula. Individuals are different, habits are different, and cravings are different. What this book aspires to do is create a framework of understanding how a habit works, and serve as a guide to show how to change it.鈥�
August 21, 2021
This book claims to explain how new science can help us stop bad habits. The advice on habit change ultimately comes down to the appendix with the author's personal anecdote about trying to lose weight. The conclusion is obvious and it's not science; it's just some dude's story. People looking for books on using increased awareness of thought loops to change habits would be better served reading something about cognitive therapy or meditation.
Much of what he is talking about with automatic responses to external cues goes back to century-old findings about Pavlov's dogs, and one of the people interviewed even describes what they're doing as "Pavlovian" so that's not new. The actual new science is the fashionable brain biology stuff, which is still not very practical. It's like taking apart your GPS after a road trip to see if you had a good vacation.
One of the most basic concepts in science is to compare apples to apples and oranges to oranges, but the author mixes things up so much that it's like a fruit salad. Sleepwalking is a habit? Murder is a habit? Does "habit" mean anything???
Useful scientific advice on behavior change would tell us about controlled experiments of things that helped people. This book instead gives us lots of theories with a "loop" diagram that doesn't even make sense. According to the loop, you need an immediate reward to establish a long-term habit. But, for example, in the chapter about the Superbowl coach, nowhere is it explained what the immediate reward is for performing the correct behaviors thousands of times. Winning the game is the reward, but a losing team doesn't get that for years, if ever.
Much of what he is talking about with automatic responses to external cues goes back to century-old findings about Pavlov's dogs, and one of the people interviewed even describes what they're doing as "Pavlovian" so that's not new. The actual new science is the fashionable brain biology stuff, which is still not very practical. It's like taking apart your GPS after a road trip to see if you had a good vacation.
One of the most basic concepts in science is to compare apples to apples and oranges to oranges, but the author mixes things up so much that it's like a fruit salad. Sleepwalking is a habit? Murder is a habit? Does "habit" mean anything???
Useful scientific advice on behavior change would tell us about controlled experiments of things that helped people. This book instead gives us lots of theories with a "loop" diagram that doesn't even make sense. According to the loop, you need an immediate reward to establish a long-term habit. But, for example, in the chapter about the Superbowl coach, nowhere is it explained what the immediate reward is for performing the correct behaviors thousands of times. Winning the game is the reward, but a losing team doesn't get that for years, if ever.
March 11, 2016
This was an interesting collection of research about habits and routines. The book felt Gladwellian in that it combined a variety of case studies while arguing a central theme, just as Malcolm Gladwell tends to do in his books.
I think my favorite sections were the ones on Starbucks' training programs, Procter & Gamble's attempts to market Febreze, the safety record at Alcoa, the applications of Hit Song Science, and the historic Montgomery bus boycott of 1955.
The overall theme is about how habits shape our lives, and it is possible to change bad habits for positive routines. The trick is in identifying what is cueing you to the bad habit, to experiment with positive rewards, and then make a plan for how to adjust your routine. This material was also explored in Gretchen Rubin's charming book, Better Than Before, and I enjoyed revisiting the topic.
Recommended for those interested in human behavior and popular psychology/sociology.
I think my favorite sections were the ones on Starbucks' training programs, Procter & Gamble's attempts to market Febreze, the safety record at Alcoa, the applications of Hit Song Science, and the historic Montgomery bus boycott of 1955.
The overall theme is about how habits shape our lives, and it is possible to change bad habits for positive routines. The trick is in identifying what is cueing you to the bad habit, to experiment with positive rewards, and then make a plan for how to adjust your routine. This material was also explored in Gretchen Rubin's charming book, Better Than Before, and I enjoyed revisiting the topic.
Recommended for those interested in human behavior and popular psychology/sociology.
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January 15, 2016
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廿賲賰丕賳賷丞 鬲丨賵賱 賮毓賱 賲丕 賲賳 賳卮丕胤 亘賷丨鬲丕噩 賲噩賴賵丿 毓賯賱賷 廿賱賶 毓丕丿丞 乇賵鬲賷賳 貙 賱賷賴 賮賵丕賷丿 賴賷: 亘鬲賵賮乇 胤丕賯丞 丕賱賲禺 賱兀賳卮胤丞 鬲丕賳賷丞 兀賰孬乇 鬲毓賯賷丿丕貙 賵丕賳賰 賵賮賯丕 賱賲賮賴賵賲 丕賱毓丕丿丞 賴鬲賰賵賳 囟丕賲賳 丕賳賰 賴鬲賵丕馗亘 毓賱賶 丕賱賮毓賱 丿丕賴 毓賱胤賵賱 賲丕丿丕賲 鬲賵賮乇鬲 卮乇賵胤 賲毓賷賳丞 ... 賵丕賱卮乇賵胤 丕賱賲毓賷賳丞 丿賷 賴賳毓乇賮賴丕 賮賷 賲乇丕噩毓丞 亘丕賯賷 丕賱賰鬲丕亘 賮丕賳鬲馗乇賵賳丕 :D
July 1, 2017
蹖讴賲- 賮乇丿蹖 亘賴 賵蹖乇賵爻 賲睾夭蹖 賲亘鬲賱丕 賲蹖 卮賵丿貨 賵蹖乇賵爻蹖 讴賴 讴丕乇卮 禺賵乇丿賳 亘丕賮鬲 賲睾夭 丕爻鬲. 丿乇 賳賴丕蹖鬲 倬夭卮讴丕賳 亘賴 丕蹖賳 賳鬲蹖噩賴 賲蹖乇爻賳丿 讴賴 亘丕蹖丿 亘丕賮鬲 丌賱賵丿賴 乇丕 禺丕乇噩 讴乇丿. 亘丕賮鬲蹖 讴賴 丌賱賵丿賴 卮丿賴 貙 卮丕賲賱 丨丕賮馗賴 亘賵丿 賵 賱匕丕 倬夭卮讴丕賳 賳诏乇丕賳 丕夭 丕蹖賳讴賴 丕賵 亘禺卮 賵爻蹖毓蹖 丕夭 賯丕亘賱蹖鬲 賴丕蹖卮 乇丕 丕夭 丿爻鬲 亘丿賴丿 亘賴 賴賲爻乇卮 賴卮丿丕乇 賲蹖 丿賴賳丿 讴賴 丕夭 丕賵 賲乇丕賯亘鬲 讴賳丿. 賴賲爻乇卮 亘乇丕蹖 丨賮馗 爻賱丕賲鬲蹖 噩爻賲丕賳蹖 賵蹖 貙 賴乇 乇賵夭 乇丕爻 爻丕毓鬲 賲毓蹖賳蹖 丕賵 乇丕 丕夭 賲爻蹖乇 賲卮禺氐蹖 亘賴 倬蹖丕丿賴 乇賵蹖 賲蹖 亘乇丿 賵 亘賴 禺丕賳賴 亘丕夭賲蹖诏乇丿丕賳丿. 蹖讴 乇賵夭 丿乇 丨丕賱蹖 讴賴 丕賵 丕夭 賴賲爻乇卮 睾丕賮賱 賲蹖 卮賵丿貙 賵蹖 丕夭 禺丕賳賴 禺丕乇噩 賲蹖卮賵丿. 夭賳 賵丨卮鬲 夭丿賴 賲蹖 卮賵丿. 趩乇丕責 夭蹖乇丕 賴賲爻乇卮 丕讴賳賵賳 賲乇丿蹖 亘蹖 丨丕賮馗賴 丕爻鬲 倬爻 倬蹖卮 亘蹖賳蹖 倬夭卮讴蹖 丕蹖賳 爻鬲 讴賴 賵蹖 亘賴 賯胤毓 賲爻蹖乇 亘丕夭诏卮鬲 乇丕 亘賴 蹖丕丿 賳禺賵丕賴丿 丌賵乇丿 賵 诏賲 禺賵丕賴丿 卮丿.賲乇丿 倬爻 丕夭 賲丿鬲 賲毓賲賵賱 倬蹖丕丿賴 乇賵蹖 賴乇乇賵夭賴 亘賴 禺丕賳賴 亘丕夭 賲蹖诏乇丿丿. 毓賱鬲 趩蹖爻鬲責 倬跇賵賴卮诏乇丕賳 卮诏賮鬲 夭丿賴 賲蹖 卮賵賳丿! 毓賱鬲 乇丕 亘丕蹖丿 丿乇 賵蹖跇诏蹖 丿蹖诏乇蹖 噩爻鬲 賵 噩賵 讴乇丿: 毓丕丿鬲
丿賵賲- 丿丕爻鬲丕賳 賲乇丿 賽 亘蹖 丨丕賮馗賴 貙 毓丕丿鬲 乇丕 丿乇 讴丕賳賵賳 鬲賵噩賴丕鬲 倬跇賵賴卮诏乇丕賳 賯乇丕乇 賲蹖丿賴丿. 亘賴 乇丕爻鬲蹖 毓丕丿鬲 趩蹖爻鬲責 趩賴 賮乇丌蹖賳丿蹖 賲賳噩乇 亘賴 卮讴賱 诏蹖乇蹖 毓丕丿鬲 賴丕 賲蹖 卮賵丿責 丌蹖丕 毓丕丿鬲 賴丕 賯丕亘賱 鬲睾蹖蹖乇 丕賳丿責 賵 .... 倬跇賵賴卮 賴丕 亘賴 賳鬲蹖噩賴 賲蹖乇爻丿: 毓丕丿鬲 賴丕 賲鬲卮讴賱 丕夭 蹖讴 爻蹖讴賱 爻賴 賲乇丨賱賴 丕蹖 爻鬲 : 爻乇賳禺貙 噩乇蹖丕賳 毓丕丿蹖 賵 倬丕丿丕卮. 蹖讴 爻蹖诏丕乇蹖 乇丕 丿乇 賳馗乇 亘诏蹖乇蹖丿 : 丿蹖丿賳 爻蹖诏丕乇 賴賲丕賳 爻乇賳禺 蹖丕 賲丨乇賾讴 丕爻鬲貙 噩乇蹖丕賳 毓丕丿蹖 丨賱賯賴 蹖 卮讴賱 诏蹖乇蹖 賽 毓丕丿鬲 亘丕 丿爻鬲 蹖丕賮鬲賳 亘賴 爻蹖诏丕乇 賵 讴卮蹖丿賳 賽 丌賳 丕丿丕賲賴 蹖丕賮鬲賴 賵 丿乇 賳賴丕蹖鬲 倬丕丿丕卮 讴賴 趩蹖夭蹖 噩夭亍 賱匕鬲 丕賮夭丕蹖卮 賳蹖讴賵鬲蹖賳 丿乇 禺賵賳 賳蹖爻鬲!
爻賵賲- 賴賲賴 蹖 賲丕 賲噩賲賵毓賴 丕蹖 丕夭 毓丕丿鬲 賴丕 賴爻鬲蹖賲. 毓丕丿鬲 賴丕蹖 賴蹖趩诏丕賴 丕夭 亘蹖賳 賳賲蹖 乇賵賳丿 賵 亘乇丕蹖 賴賲蹖卮賴 丿乇 亘禺卮 讴賵趩讴蹖 丿乇 賵爻胤 賲睾夭 丌丿賲蹖 孬亘鬲 賵 乇賲夭诏匕丕乇蹖 賲蹖卮賵賳丿. 毓丕丿鬲 賴丕 乇丕 賲蹖 鬲賵丕賳 噩丕蹖诏夭蹖賳 讴乇丿貙 丕賲丕 丌賳賴丕 亘乇丕蹖 賴賲蹖卮賴 丿乇 賲睾夭 亘丕賯蹖 賲蹖 賲丕賳賳丿. 乇丕夭 噩丕蹖诏夭蹖賳蹖 毓丕丿鬲 丿乇 丨賮馗 爻乇賳禺 賵 倬丕丿丕卮 賵 鬲賱丕卮 亘乇丕蹖 噩丕蹖诏夭蹖賳 讴乇丿賳 噩乇蹖丕賳 毓丕丿蹖 丕爻鬲. 賮乇丿蹖 丿乇 蹖讴 丕丿丕乇賴 乇丕 丿乇 賳馗乇 亘诏蹖乇蹖丿 讴賴 倬爻 丕夭 丌賳讴賴 禺爻鬲賴 賵 亘蹖 丨賵氐賱賴 丕夭 讴丕乇 賲蹖卮賵丿 讴卮賵蹖 賲蹖夭 賽 禺賵丿 乇丕 亘丕夭 讴乇丿賴 賵 禺賵乇丕讴蹖 丕蹖 賲蹖 亘蹖賳丿 賵 亘丕 禺賵卮丨丕賱蹖 禺賵丿 乇丕 亘賴 禺賵乇丿賳 丌賳 賲卮睾賵賱 賲蹖 賳賲丕蹖丿. 乇賵夭 亘毓丿 丿乇 丨丕賱蹖 讴賴 倬爻 丕夭 讴丕乇 丕丨爻丕爻 禺賲賵丿诏蹖 賲蹖 讴賳丿... 丿蹖賱蹖賳诏!!... 趩蹖夭蹖 丿乇 賲睾夭卮 氐丿丕 賲蹖讴賳丿: 丿乇 讴卮賵蹖鬲 乇丕 亘丕夭 讴賳 賵 亘丕夭 賴賲 禺賵乇丕讴蹖 賵 乇賴丕蹖蹖 丕夭 禺爻鬲诏蹖 賵 亘蹖 丨賵氐賱诏蹖 ... 倬爻 丕夭 趩賳丿 賲丕賴 丨賱賯賴 蹖 毓丕丿鬲 卮诏賱 诏乇賮鬲賴 丕爻鬲: 亘蹖 丨賵氐賱诏蹖(爻乇賳禺) 鈥� 鬲賱丕卮 亘乇丕蹖 蹖丕賮鬲賳 賵 禺賵乇丿賳 禺賵乇丕讴蹖 (噩乇蹖丕賳 毓丕丿蹖) 鈥� 賵 丿乇賳賴丕蹖鬲 乇賴丕蹖蹖 丕夭 亘蹖 丨賵氐賱诏蹖 亘丕 賲卮睾賵賱 卮丿賳 亘賴 禺賵乇丿賳 (倬丕丿丕卮)... 賵 丕賱亘鬲賴 賲毓囟賱蹖 讴賴 賮乇丿 亘丕 丌賳 賲賵丕噩賴賴 卮丿賴 丕爻鬲: 丕囟丕賮賴 賵夭賳! 丿乇 丕蹖賳 噩丕 讴丕賮蹖 爻鬲 丿乇 夭賲丕賳 亘蹖 丨賵氐賱诏蹖(爻乇賳禺) 丕夭 倬蹖卮 賲蹖夭 禺賵丿 亘賱賳丿 卮丿賴 賵 趩乇禺蹖 丿乇 賲丨賱 讴丕乇 禺賵丿 亘夭賳丿 賵 蹖丕 丿乇 丕蹖賳鬲乇賳鬲 鬲丕亘 亘禺賵乇丿 (噩乇蹖丕賳 毓丕丿蹖 噩丕蹖诏夭蹖賳) 鬲丕 丿賵乇賴 蹖 亘蹖 丨賵氐賱诏蹖 丕卮 亘诏匕乇丿(倬丕丿丕卮).
趩賴丕乇賲- 毓丕丿鬲 賴丕 倬爻 丕夭 卮讴賱 诏蹖乇蹖 亘賴 氐賵乇鬲 讴丕賲賱丕 睾蹖乇丕乇丕丿蹖 賵 賳丕丌诏丕賳賴 賵 丕賱亘鬲賴 禺賵丿讴丕乇 氐賵乇鬲 賲蹖 诏蹖乇賳丿. 亘乇丕蹖 賴賲蹖賳 丕爻鬲 讴賴 賮乇丿蹖 讴賴 乇丕賳賳丿诏蹖 乇丕 賮乇丕诏乇賮鬲賴 賵 丌賳 乇丕 亘賴 毓丕丿鬲 鬲亘丿蹖賱 賳賲賵丿賴 丕爻鬲 賲蹖 鬲賵丕賳丿 賮丕乇睾 丕夭 丕爻鬲乇爻 賴丕 賵 賳蹖丕夭 亘賴 鬲賵噩賴 讴丕賲賱 丕亘鬲丿丕蹖 丿賵乇賴 蹖 丌賲賵夭卮 丕卮 貙 丿乇 丨蹖賳 乇丕賳賳丿诏蹖 丿乇 蹖讴 亘丨孬 賮賱爻賮蹖 丿丕睾 亘丕 賴賲乇丕賴 丕卮 卮乇讴鬲 讴賳丿!
倬賳噩賲- 丿乇 噩賳诏 噩賴丕賳蹖 丿賵賲貙 丿賵賱鬲 丌賲乇蹖讴丕 賲賯丿丕乇 夭蹖丕丿蹖 丕夭 匕禺丕蹖乇 诏賵卮鬲 亘賵賲蹖 賲賱蹖 乇丕 亘乇丕蹖 爻乇亘丕夭丕賳 禺賵丿 丿乇 丕乇賵倬丕 賮乇爻鬲丕丿 亘賴 胤賵乇蹖 讴賴 丿乇 乇爻鬲賵乇丕賳 賴丕蹖 丌賲乇蹖讴丕 丕夭 诏賵卮鬲 丕爻亘 丕爻鬲賮丕丿賴 賲蹖 讴乇丿賳丿. 亘丕夭丕乇 爻蹖丕賴 卮诏賱 诏乇賮鬲 賵 丿賵賱鬲 丕夭 丕蹖賳 賳诏乇丕賳 亘賵丿 讴賴 丕诏乇 噩賳诏 胤賵賱丕賳蹖 卮賵丿 賲乇丿賲 丕夭 诏乇爻賳诏蹖 亘賲蹖乇賳丿. 丿賵賱鬲 亘丕 鬲丕讴蹖丿 亘乇 丕蹖賳讴賴 诏賵卮鬲 賵 趩乇亘蹖 亘賴 丕賳丿丕夭賴 鬲丕賳讴 賵 賴賵丕倬蹖賲丕 賲賴賲 丕爻鬲 丕夭 噩丕賲毓賴 卮賳丕爻丕賳貙 丕賳爻丕賳 卮賳丕爻丕賳 賵 乇賵丕賳 卮賳丕爻丕賳 丿賴 賴丕 讴卮賵乇 丿毓賵鬲 讴乇丿 鬲丕 賲賵囟賵毓蹖 乇丕 亘乇乇爻蹖 讴賳賳丿: 趩诏賵賳賴 賲蹖 鬲賵丕賳 賲乇丿賲 乇丕 賯丕賳毓 讴乇丿 丿蹖诏乇 丕毓囟丕蹖 趩賴丕乇倬丕蹖丕賳 乇丕 賳蹖夭 亘禺賵乇賳丿 賵 禺丕賳賲 賴丕蹖 禺丕賳賴 丿丕乇 亘賴 賴賲爻乇丕賳 賵 賮乇夭賳丿丕賳卮丕賳 噩诏乇貙 丿賱貙 賯賱賵賴貙 賲睾夭 賵 丿蹖诏乇 丕毓囟丕蹖 睾賳蹖 丕夭 倬乇賵鬲蹖蹖賳 乇丕 亘丿賴賳丿責!! 賲乇丿賲 丨丕囟乇 亘賵丿賳丿 丕夭 诏乇爻賳诏蹖 亘賲蹖乇賳丿 鬲丕 丕蹖賳讴賴 亘禺賵丕賴賳丿 夭亘丕賳 賵爻蹖乇丕亘蹖 亘禺賵乇賳丿!! 丿乇 賳賴丕蹖鬲 鬲賱丕卮 倬跇賵賴卮诏乇丕賳 亘賴 丕蹖賳 賳鬲蹖噩賴 乇爻蹖丿: 亘乇丕蹖 鬲睾蹖蹖乇 乇跇蹖賲 睾丿丕蹖蹖 賲乇丿賲 讴丕賮蹖 爻鬲 賲爻丕蹖賱 賳丕賲鬲毓丕乇賮 乇丕 丌卮賳丕 爻丕禺鬲. 倬爻 亘丕蹖丿 毓丕丿鬲 賴丕蹖 噩丿蹖丿 乇丕 丿乇 亘蹖賳 毓丕丿鬲 賴丕蹖 賲毓賲賵賱 丕爻鬲鬲丕乇 讴乇丿! 賱匕丕 亘賴 禺丕賳賲 賴丕蹖 禺丕賳賴 丿丕乇 丌賲賵夭卮 丿丕丿賳丿 讴賴 趩賴 讴賳賳丿 鬲丕 馗丕賴乇貙 胤毓賲 賵賲夭賴 賵 亘賵蹖 丕蹖賳 睾匕丕賴丕 亘賴 睾匕丕賴丕蹖 賱匕蹖匕 诏匕卮鬲卮丕賳 卮亘丕賴鬲 蹖丕亘丿. 亘夭賵丿蹖 禺丕賳賲 賴丕 賳丕賲賴 丕蹖 丕夭 胤乇賮 賽 丿賵賱鬲 亘丕 毓賳賵丕賳 "賴賲爻乇鬲丕賳 毓丕卮賯 丕爻鬲蹖讴 賯賱賵賴 禺賵丕賴丿 卮丿" 賵 卮丕賲賱 丿爻鬲賵乇 毓賲賱 倬禺鬲 丕爻鬲蹖讴 賯賱賵賴 丿乇蹖丕賮鬲 讴乇丿賳丿. 胤亘賯 蹖讴 賲胤丕賱毓賴 賲氐乇賮 丕賲毓丕 賵 丕丨卮丕 丿乇 丌賲乇蹖讴丕 丿乇 胤賵賱 噩賳诏 噩賴丕賳蹖 丿賵賲 32 丿乇氐丿 丕賮夭丕蹖卮 蹖丕賮鬲 賵 胤蹖 蹖讴 丿賴賴 亘毓丿 賳賴 鬲賳賴丕 賯賱賵賴 亘賴 睾匕丕蹖 丕氐賱蹖 賲乇丿賲 鬲亘丿蹖賱 卮丿 讴賴 禺賵乇丿賳 丕賲毓丕 賵 丕丨卮丕 賲禺氐賵氐 賲乇丕爻賲丕鬲 禺丕氐 賵 賳卮丕賳賴 乇賮丕賴 禺丕賳賵丕丿賴 賴丕蹖 賲氐乇賮 讴賳賳丿賴 亘賴 卮賲丕乇 賲蹖 乇賮鬲!!
卮卮賲- 丨賵夭賴 蹖 賳賮賵匕 毓丕丿鬲 亘爻蹖丕乇 亘爻蹖丕乇 賮乇丕鬲乇 丕夭 丌賳 丕爻鬲 讴賴 賲蹖 丕賳丿蹖卮蹖丿. 丕夭 賯乇蹖亘 亘賴 丕鬲賮丕賯 乇賮鬲丕乇賴丕蹖 賲丕 诏乇賮鬲賴 鬲丕 噩賳亘卮 賴丕蹖 丕噩鬲賲丕毓蹖貙 丕夭 讴賳卮 賴丕蹖 爻蹖丕爻蹖 诏乇賮鬲賴 鬲丕 噩乇蹖丕賳 賴丕蹖 賮乇賴賳诏蹖貙 丕賯鬲氐丕丿貙 鬲亘賱蹖睾丕鬲貙 爻賳鬲 賴丕貙 賮乇賴賳诏 賴丕 賵 賴賲賴 丨賵夭賴 賴丕蹖 賴賲诏乇丕 賵 賵丕诏乇丕蹖 賲乇鬲亘胤 亘賴 丌丿賲蹖 貙 賴賲賴 賵賴賲賴 賲鬲丕孬乇 丕夭 毓丕丿鬲 賴丕蹖 賮乇丿蹖 蹖丕 噩賲毓蹖 丕賳丿. 毓丕丿鬲 賴丕 賲賴賾賲 丕賳丿. 丕诏乇 爻丕禺鬲丕乇 賵 賮乇丌蹖賳丿 卮讴賱 诏蹖乇蹖 卮丕賳 乇丕 亘卮賳丕爻蹖丿 賲蹖 鬲賵丕賳蹖丿 鈥� 亘爻鬲賴 亘賴 賳賵毓 丌賳賴丕- 亘丕 氐乇賮 夭賲丕賳 賵 鬲賱丕卮 丌賳 賴丕 乇丕 鬲睾蹖蹖乇 丿賴蹖丿.
賴賮鬲賲- 讴鬲丕亘蹖 丿乇诏蹖乇讴賳賳丿賴貙 乇賵卮賳诏乇 賵 丕賲蹖丿亘禺卮 丕爻鬲 . 亘禺賵丕賳蹖丿卮
丿賵賲- 丿丕爻鬲丕賳 賲乇丿 賽 亘蹖 丨丕賮馗賴 貙 毓丕丿鬲 乇丕 丿乇 讴丕賳賵賳 鬲賵噩賴丕鬲 倬跇賵賴卮诏乇丕賳 賯乇丕乇 賲蹖丿賴丿. 亘賴 乇丕爻鬲蹖 毓丕丿鬲 趩蹖爻鬲責 趩賴 賮乇丌蹖賳丿蹖 賲賳噩乇 亘賴 卮讴賱 诏蹖乇蹖 毓丕丿鬲 賴丕 賲蹖 卮賵丿責 丌蹖丕 毓丕丿鬲 賴丕 賯丕亘賱 鬲睾蹖蹖乇 丕賳丿責 賵 .... 倬跇賵賴卮 賴丕 亘賴 賳鬲蹖噩賴 賲蹖乇爻丿: 毓丕丿鬲 賴丕 賲鬲卮讴賱 丕夭 蹖讴 爻蹖讴賱 爻賴 賲乇丨賱賴 丕蹖 爻鬲 : 爻乇賳禺貙 噩乇蹖丕賳 毓丕丿蹖 賵 倬丕丿丕卮. 蹖讴 爻蹖诏丕乇蹖 乇丕 丿乇 賳馗乇 亘诏蹖乇蹖丿 : 丿蹖丿賳 爻蹖诏丕乇 賴賲丕賳 爻乇賳禺 蹖丕 賲丨乇賾讴 丕爻鬲貙 噩乇蹖丕賳 毓丕丿蹖 丨賱賯賴 蹖 卮讴賱 诏蹖乇蹖 賽 毓丕丿鬲 亘丕 丿爻鬲 蹖丕賮鬲賳 亘賴 爻蹖诏丕乇 賵 讴卮蹖丿賳 賽 丌賳 丕丿丕賲賴 蹖丕賮鬲賴 賵 丿乇 賳賴丕蹖鬲 倬丕丿丕卮 讴賴 趩蹖夭蹖 噩夭亍 賱匕鬲 丕賮夭丕蹖卮 賳蹖讴賵鬲蹖賳 丿乇 禺賵賳 賳蹖爻鬲!
爻賵賲- 賴賲賴 蹖 賲丕 賲噩賲賵毓賴 丕蹖 丕夭 毓丕丿鬲 賴丕 賴爻鬲蹖賲. 毓丕丿鬲 賴丕蹖 賴蹖趩诏丕賴 丕夭 亘蹖賳 賳賲蹖 乇賵賳丿 賵 亘乇丕蹖 賴賲蹖卮賴 丿乇 亘禺卮 讴賵趩讴蹖 丿乇 賵爻胤 賲睾夭 丌丿賲蹖 孬亘鬲 賵 乇賲夭诏匕丕乇蹖 賲蹖卮賵賳丿. 毓丕丿鬲 賴丕 乇丕 賲蹖 鬲賵丕賳 噩丕蹖诏夭蹖賳 讴乇丿貙 丕賲丕 丌賳賴丕 亘乇丕蹖 賴賲蹖卮賴 丿乇 賲睾夭 亘丕賯蹖 賲蹖 賲丕賳賳丿. 乇丕夭 噩丕蹖诏夭蹖賳蹖 毓丕丿鬲 丿乇 丨賮馗 爻乇賳禺 賵 倬丕丿丕卮 賵 鬲賱丕卮 亘乇丕蹖 噩丕蹖诏夭蹖賳 讴乇丿賳 噩乇蹖丕賳 毓丕丿蹖 丕爻鬲. 賮乇丿蹖 丿乇 蹖讴 丕丿丕乇賴 乇丕 丿乇 賳馗乇 亘诏蹖乇蹖丿 讴賴 倬爻 丕夭 丌賳讴賴 禺爻鬲賴 賵 亘蹖 丨賵氐賱賴 丕夭 讴丕乇 賲蹖卮賵丿 讴卮賵蹖 賲蹖夭 賽 禺賵丿 乇丕 亘丕夭 讴乇丿賴 賵 禺賵乇丕讴蹖 丕蹖 賲蹖 亘蹖賳丿 賵 亘丕 禺賵卮丨丕賱蹖 禺賵丿 乇丕 亘賴 禺賵乇丿賳 丌賳 賲卮睾賵賱 賲蹖 賳賲丕蹖丿. 乇賵夭 亘毓丿 丿乇 丨丕賱蹖 讴賴 倬爻 丕夭 讴丕乇 丕丨爻丕爻 禺賲賵丿诏蹖 賲蹖 讴賳丿... 丿蹖賱蹖賳诏!!... 趩蹖夭蹖 丿乇 賲睾夭卮 氐丿丕 賲蹖讴賳丿: 丿乇 讴卮賵蹖鬲 乇丕 亘丕夭 讴賳 賵 亘丕夭 賴賲 禺賵乇丕讴蹖 賵 乇賴丕蹖蹖 丕夭 禺爻鬲诏蹖 賵 亘蹖 丨賵氐賱诏蹖 ... 倬爻 丕夭 趩賳丿 賲丕賴 丨賱賯賴 蹖 毓丕丿鬲 卮诏賱 诏乇賮鬲賴 丕爻鬲: 亘蹖 丨賵氐賱诏蹖(爻乇賳禺) 鈥� 鬲賱丕卮 亘乇丕蹖 蹖丕賮鬲賳 賵 禺賵乇丿賳 禺賵乇丕讴蹖 (噩乇蹖丕賳 毓丕丿蹖) 鈥� 賵 丿乇賳賴丕蹖鬲 乇賴丕蹖蹖 丕夭 亘蹖 丨賵氐賱诏蹖 亘丕 賲卮睾賵賱 卮丿賳 亘賴 禺賵乇丿賳 (倬丕丿丕卮)... 賵 丕賱亘鬲賴 賲毓囟賱蹖 讴賴 賮乇丿 亘丕 丌賳 賲賵丕噩賴賴 卮丿賴 丕爻鬲: 丕囟丕賮賴 賵夭賳! 丿乇 丕蹖賳 噩丕 讴丕賮蹖 爻鬲 丿乇 夭賲丕賳 亘蹖 丨賵氐賱诏蹖(爻乇賳禺) 丕夭 倬蹖卮 賲蹖夭 禺賵丿 亘賱賳丿 卮丿賴 賵 趩乇禺蹖 丿乇 賲丨賱 讴丕乇 禺賵丿 亘夭賳丿 賵 蹖丕 丿乇 丕蹖賳鬲乇賳鬲 鬲丕亘 亘禺賵乇丿 (噩乇蹖丕賳 毓丕丿蹖 噩丕蹖诏夭蹖賳) 鬲丕 丿賵乇賴 蹖 亘蹖 丨賵氐賱诏蹖 丕卮 亘诏匕乇丿(倬丕丿丕卮).
趩賴丕乇賲- 毓丕丿鬲 賴丕 倬爻 丕夭 卮讴賱 诏蹖乇蹖 亘賴 氐賵乇鬲 讴丕賲賱丕 睾蹖乇丕乇丕丿蹖 賵 賳丕丌诏丕賳賴 賵 丕賱亘鬲賴 禺賵丿讴丕乇 氐賵乇鬲 賲蹖 诏蹖乇賳丿. 亘乇丕蹖 賴賲蹖賳 丕爻鬲 讴賴 賮乇丿蹖 讴賴 乇丕賳賳丿诏蹖 乇丕 賮乇丕诏乇賮鬲賴 賵 丌賳 乇丕 亘賴 毓丕丿鬲 鬲亘丿蹖賱 賳賲賵丿賴 丕爻鬲 賲蹖 鬲賵丕賳丿 賮丕乇睾 丕夭 丕爻鬲乇爻 賴丕 賵 賳蹖丕夭 亘賴 鬲賵噩賴 讴丕賲賱 丕亘鬲丿丕蹖 丿賵乇賴 蹖 丌賲賵夭卮 丕卮 貙 丿乇 丨蹖賳 乇丕賳賳丿诏蹖 丿乇 蹖讴 亘丨孬 賮賱爻賮蹖 丿丕睾 亘丕 賴賲乇丕賴 丕卮 卮乇讴鬲 讴賳丿!
倬賳噩賲- 丿乇 噩賳诏 噩賴丕賳蹖 丿賵賲貙 丿賵賱鬲 丌賲乇蹖讴丕 賲賯丿丕乇 夭蹖丕丿蹖 丕夭 匕禺丕蹖乇 诏賵卮鬲 亘賵賲蹖 賲賱蹖 乇丕 亘乇丕蹖 爻乇亘丕夭丕賳 禺賵丿 丿乇 丕乇賵倬丕 賮乇爻鬲丕丿 亘賴 胤賵乇蹖 讴賴 丿乇 乇爻鬲賵乇丕賳 賴丕蹖 丌賲乇蹖讴丕 丕夭 诏賵卮鬲 丕爻亘 丕爻鬲賮丕丿賴 賲蹖 讴乇丿賳丿. 亘丕夭丕乇 爻蹖丕賴 卮诏賱 诏乇賮鬲 賵 丿賵賱鬲 丕夭 丕蹖賳 賳诏乇丕賳 亘賵丿 讴賴 丕诏乇 噩賳诏 胤賵賱丕賳蹖 卮賵丿 賲乇丿賲 丕夭 诏乇爻賳诏蹖 亘賲蹖乇賳丿. 丿賵賱鬲 亘丕 鬲丕讴蹖丿 亘乇 丕蹖賳讴賴 诏賵卮鬲 賵 趩乇亘蹖 亘賴 丕賳丿丕夭賴 鬲丕賳讴 賵 賴賵丕倬蹖賲丕 賲賴賲 丕爻鬲 丕夭 噩丕賲毓賴 卮賳丕爻丕賳貙 丕賳爻丕賳 卮賳丕爻丕賳 賵 乇賵丕賳 卮賳丕爻丕賳 丿賴 賴丕 讴卮賵乇 丿毓賵鬲 讴乇丿 鬲丕 賲賵囟賵毓蹖 乇丕 亘乇乇爻蹖 讴賳賳丿: 趩诏賵賳賴 賲蹖 鬲賵丕賳 賲乇丿賲 乇丕 賯丕賳毓 讴乇丿 丿蹖诏乇 丕毓囟丕蹖 趩賴丕乇倬丕蹖丕賳 乇丕 賳蹖夭 亘禺賵乇賳丿 賵 禺丕賳賲 賴丕蹖 禺丕賳賴 丿丕乇 亘賴 賴賲爻乇丕賳 賵 賮乇夭賳丿丕賳卮丕賳 噩诏乇貙 丿賱貙 賯賱賵賴貙 賲睾夭 賵 丿蹖诏乇 丕毓囟丕蹖 睾賳蹖 丕夭 倬乇賵鬲蹖蹖賳 乇丕 亘丿賴賳丿責!! 賲乇丿賲 丨丕囟乇 亘賵丿賳丿 丕夭 诏乇爻賳诏蹖 亘賲蹖乇賳丿 鬲丕 丕蹖賳讴賴 亘禺賵丕賴賳丿 夭亘丕賳 賵爻蹖乇丕亘蹖 亘禺賵乇賳丿!! 丿乇 賳賴丕蹖鬲 鬲賱丕卮 倬跇賵賴卮诏乇丕賳 亘賴 丕蹖賳 賳鬲蹖噩賴 乇爻蹖丿: 亘乇丕蹖 鬲睾蹖蹖乇 乇跇蹖賲 睾丿丕蹖蹖 賲乇丿賲 讴丕賮蹖 爻鬲 賲爻丕蹖賱 賳丕賲鬲毓丕乇賮 乇丕 丌卮賳丕 爻丕禺鬲. 倬爻 亘丕蹖丿 毓丕丿鬲 賴丕蹖 噩丿蹖丿 乇丕 丿乇 亘蹖賳 毓丕丿鬲 賴丕蹖 賲毓賲賵賱 丕爻鬲鬲丕乇 讴乇丿! 賱匕丕 亘賴 禺丕賳賲 賴丕蹖 禺丕賳賴 丿丕乇 丌賲賵夭卮 丿丕丿賳丿 讴賴 趩賴 讴賳賳丿 鬲丕 馗丕賴乇貙 胤毓賲 賵賲夭賴 賵 亘賵蹖 丕蹖賳 睾匕丕賴丕 亘賴 睾匕丕賴丕蹖 賱匕蹖匕 诏匕卮鬲卮丕賳 卮亘丕賴鬲 蹖丕亘丿. 亘夭賵丿蹖 禺丕賳賲 賴丕 賳丕賲賴 丕蹖 丕夭 胤乇賮 賽 丿賵賱鬲 亘丕 毓賳賵丕賳 "賴賲爻乇鬲丕賳 毓丕卮賯 丕爻鬲蹖讴 賯賱賵賴 禺賵丕賴丿 卮丿" 賵 卮丕賲賱 丿爻鬲賵乇 毓賲賱 倬禺鬲 丕爻鬲蹖讴 賯賱賵賴 丿乇蹖丕賮鬲 讴乇丿賳丿. 胤亘賯 蹖讴 賲胤丕賱毓賴 賲氐乇賮 丕賲毓丕 賵 丕丨卮丕 丿乇 丌賲乇蹖讴丕 丿乇 胤賵賱 噩賳诏 噩賴丕賳蹖 丿賵賲 32 丿乇氐丿 丕賮夭丕蹖卮 蹖丕賮鬲 賵 胤蹖 蹖讴 丿賴賴 亘毓丿 賳賴 鬲賳賴丕 賯賱賵賴 亘賴 睾匕丕蹖 丕氐賱蹖 賲乇丿賲 鬲亘丿蹖賱 卮丿 讴賴 禺賵乇丿賳 丕賲毓丕 賵 丕丨卮丕 賲禺氐賵氐 賲乇丕爻賲丕鬲 禺丕氐 賵 賳卮丕賳賴 乇賮丕賴 禺丕賳賵丕丿賴 賴丕蹖 賲氐乇賮 讴賳賳丿賴 亘賴 卮賲丕乇 賲蹖 乇賮鬲!!
卮卮賲- 丨賵夭賴 蹖 賳賮賵匕 毓丕丿鬲 亘爻蹖丕乇 亘爻蹖丕乇 賮乇丕鬲乇 丕夭 丌賳 丕爻鬲 讴賴 賲蹖 丕賳丿蹖卮蹖丿. 丕夭 賯乇蹖亘 亘賴 丕鬲賮丕賯 乇賮鬲丕乇賴丕蹖 賲丕 诏乇賮鬲賴 鬲丕 噩賳亘卮 賴丕蹖 丕噩鬲賲丕毓蹖貙 丕夭 讴賳卮 賴丕蹖 爻蹖丕爻蹖 诏乇賮鬲賴 鬲丕 噩乇蹖丕賳 賴丕蹖 賮乇賴賳诏蹖貙 丕賯鬲氐丕丿貙 鬲亘賱蹖睾丕鬲貙 爻賳鬲 賴丕貙 賮乇賴賳诏 賴丕 賵 賴賲賴 丨賵夭賴 賴丕蹖 賴賲诏乇丕 賵 賵丕诏乇丕蹖 賲乇鬲亘胤 亘賴 丌丿賲蹖 貙 賴賲賴 賵賴賲賴 賲鬲丕孬乇 丕夭 毓丕丿鬲 賴丕蹖 賮乇丿蹖 蹖丕 噩賲毓蹖 丕賳丿. 毓丕丿鬲 賴丕 賲賴賾賲 丕賳丿. 丕诏乇 爻丕禺鬲丕乇 賵 賮乇丌蹖賳丿 卮讴賱 诏蹖乇蹖 卮丕賳 乇丕 亘卮賳丕爻蹖丿 賲蹖 鬲賵丕賳蹖丿 鈥� 亘爻鬲賴 亘賴 賳賵毓 丌賳賴丕- 亘丕 氐乇賮 夭賲丕賳 賵 鬲賱丕卮 丌賳 賴丕 乇丕 鬲睾蹖蹖乇 丿賴蹖丿.
賴賮鬲賲- 讴鬲丕亘蹖 丿乇诏蹖乇讴賳賳丿賴貙 乇賵卮賳诏乇 賵 丕賲蹖丿亘禺卮 丕爻鬲 . 亘禺賵丕賳蹖丿卮
May 20, 2018
Expect a video about this marvelous book soon.
September 29, 2022
This book is informative and has a lot of interviews and examples to prove his theory of building habits.
Habits are like automatic programming in our brains. Normally, we don't think when we are executing our habits.
According to the author, a habit is a formula our brain automatically follows:
"When I see CUE, I will do ROUTINE to get a REWARD."
We have to find out what is the CUE then we change our ROUTINE therefore we can change our habits.
Nevertheless, if you want to motivate changing your habit, I recommend you to read Atomic Habits by James Clear. His book is easier to understand and it motivates us to change habits.
Habits are like automatic programming in our brains. Normally, we don't think when we are executing our habits.
According to the author, a habit is a formula our brain automatically follows:
"When I see CUE, I will do ROUTINE to get a REWARD."
We have to find out what is the CUE then we change our ROUTINE therefore we can change our habits.
Nevertheless, if you want to motivate changing your habit, I recommend you to read Atomic Habits by James Clear. His book is easier to understand and it motivates us to change habits.
April 2, 2022
While this book kept popping in my feeds and conversations since many years, somehow got to reading it only now.
This is a well-researched book. The underlying premise is a good one 鈥� we carry out many actions as a result of habits rather than by careful evaluation, it is the way our brain develops. By recognizing how this happens, we have an opportunity to change our habits. The format of how we act out our habits is a simple loop of a cue which triggers anticipation, after which we follow-up a familiar good feeling pattern of action, which results in a reward we crave for. If we can recognize the cues and the rewards we crave, we can make substitutions in our actions to derive an equivalent satisfaction with some other action. Another key requirement is strengthening belief that this can be done. Some keystone habits can have a cascading trigger of effects across many dimensions and this is very well explained.
Most of the examples are good ones though in a few cases apparently, I have different cues or times have changes. Eg: Pepsodent really took off and in fact more people starting including paste in their med-kits and brushing as a result 鈥� the message 鈥渢here is a film which forms around our teeth and Pepsodent helps you get over it鈥�, and the tingling sensation most pastes now leave in your mouth. There are other good examples 鈥� why some people are unable to resist the urge to gamble, intake drugs or smoke. There are others 鈥� how Target customizes its coupons (including marketing to pregnant women subtly), the Starbucks induction program to enable employees to handle all kinds of customers, Febreze 鈥� odour neutralizer, the 鈥楬ey Ya鈥� song which was marketed for success.
This is a very readable book 鈥� it has a good mix of neuroscience, research and some interesting stories. The appendix with tips on changing habits should actually be part of the main section itself. Some of the neuroscience quoted is still evolving though. Also, while the habit loop is abstracted to a nice simple flow, it does not ask a key question 鈥� what if your underlying reward craving is in itself flawed/misdirected? How can you graduate your thinking to a higher purpose and form habits which address that?
An intellectually stimulating read, which I recommend.
I have this habit of accumulating far more books than I can read. Will I now be able to beat that habit? I think not 鈥� but then I do not yet have the belief that I can do it 馃槉
This is a well-researched book. The underlying premise is a good one 鈥� we carry out many actions as a result of habits rather than by careful evaluation, it is the way our brain develops. By recognizing how this happens, we have an opportunity to change our habits. The format of how we act out our habits is a simple loop of a cue which triggers anticipation, after which we follow-up a familiar good feeling pattern of action, which results in a reward we crave for. If we can recognize the cues and the rewards we crave, we can make substitutions in our actions to derive an equivalent satisfaction with some other action. Another key requirement is strengthening belief that this can be done. Some keystone habits can have a cascading trigger of effects across many dimensions and this is very well explained.
Most of the examples are good ones though in a few cases apparently, I have different cues or times have changes. Eg: Pepsodent really took off and in fact more people starting including paste in their med-kits and brushing as a result 鈥� the message 鈥渢here is a film which forms around our teeth and Pepsodent helps you get over it鈥�, and the tingling sensation most pastes now leave in your mouth. There are other good examples 鈥� why some people are unable to resist the urge to gamble, intake drugs or smoke. There are others 鈥� how Target customizes its coupons (including marketing to pregnant women subtly), the Starbucks induction program to enable employees to handle all kinds of customers, Febreze 鈥� odour neutralizer, the 鈥楬ey Ya鈥� song which was marketed for success.
This is a very readable book 鈥� it has a good mix of neuroscience, research and some interesting stories. The appendix with tips on changing habits should actually be part of the main section itself. Some of the neuroscience quoted is still evolving though. Also, while the habit loop is abstracted to a nice simple flow, it does not ask a key question 鈥� what if your underlying reward craving is in itself flawed/misdirected? How can you graduate your thinking to a higher purpose and form habits which address that?
An intellectually stimulating read, which I recommend.
I have this habit of accumulating far more books than I can read. Will I now be able to beat that habit? I think not 鈥� but then I do not yet have the belief that I can do it 馃槉
January 10, 2023
I almost never refer to a book as one "everyone should read." People have such wide-ranging interests and value sets that whenever anyone asks me for that kind of one-size-fits-all book - and they often do, given I have a - I resist giving an answer. But if forced, I always suggest this book since habits are something all of us have. They influence our lives in dramatic ways and in The Power of Habit, Charles Duhigg first explains the science of how habits work in our brains and then goes on to demonstrate how they work in personal, organizational, and social capacities using fascinating anecdotes ranging from how a CEO turned around a struggling steel-producing company through focusing on safety standards, to how a man was found not guilty of murdering his wife because he was in the midst of a sleep terror.
I've read many books that blend science and anecdote before and since reading (and now, rereading) this book and no one does it as smoothly and engagingly as Duhigg. You'll be entertained and you'll learn things that you can immediately start applying to your own life. This is one of the best and most widely-appealing nonfiction books out there. Don't miss it!
I've read many books that blend science and anecdote before and since reading (and now, rereading) this book and no one does it as smoothly and engagingly as Duhigg. You'll be entertained and you'll learn things that you can immediately start applying to your own life. This is one of the best and most widely-appealing nonfiction books out there. Don't miss it!
July 30, 2015
How do some of us wake up for 6 a.m. jogs every day? What leads people to develop gambling addictions? Why do people brush their teeth every day while never remembering to wear sunscreen? Charles Duhigg answers these questions and more in The Power of Habit, a well-researched book on what motivates us to make the decisions we do in everyday life and in business.
Duhigg's background as a reporter shows in this book. He does a good job of stringing together a wide variety of topics to fit his thesis that revolves around habit, and for the most part he writes about the cue-routine-reward cycle. To illustrate how that pattern works and what we can do to change it, Duhigg explores ideas like smoking addiction, sleepwalking, Target tracking down pregnant women, and more. His writing shines when he compares the man who murdered his wife while asleep to the women who lost an enormous sum of money to compulsive gambling: I still find myself thinking about the neurological and moral implications of the distinction he presents.
However, the writing in this book faltered at times. In certain sections Duhigg would break up anecdotes and combine them in odd, confusing ways. Sometimes he selected scenarios that did not align too well with his arguments, like his exploration of how "Hey-Ya" became popular. The book as a whole veered more toward reporting than research, so bear that in mind if you decide to pick it up.
Overall, a decent read I wanted a little more from when I finished. Recommended to those who want to get their feet wet when it comes to habit formation or psychology that deals with motivation. I will end with a quote from The Power of Habit that stood out to me in a good way:
That, in some ways, is the point of this book. Perhaps a sleepwalking murderer can plausibly argue that he wasn't aware of his habit, and so he doesn't bear responsibility for his crime. But almost all the other patterns that exist in most people's lives - how we eat and sleep and talk to our kids, how we unthinkingly spend our time, attention, and money - those are habits that we know exist. And once you understand that habits can change, you have the freedom - and the responsibility - to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp, and the only option left is to get to work.
Duhigg's background as a reporter shows in this book. He does a good job of stringing together a wide variety of topics to fit his thesis that revolves around habit, and for the most part he writes about the cue-routine-reward cycle. To illustrate how that pattern works and what we can do to change it, Duhigg explores ideas like smoking addiction, sleepwalking, Target tracking down pregnant women, and more. His writing shines when he compares the man who murdered his wife while asleep to the women who lost an enormous sum of money to compulsive gambling: I still find myself thinking about the neurological and moral implications of the distinction he presents.
However, the writing in this book faltered at times. In certain sections Duhigg would break up anecdotes and combine them in odd, confusing ways. Sometimes he selected scenarios that did not align too well with his arguments, like his exploration of how "Hey-Ya" became popular. The book as a whole veered more toward reporting than research, so bear that in mind if you decide to pick it up.
Overall, a decent read I wanted a little more from when I finished. Recommended to those who want to get their feet wet when it comes to habit formation or psychology that deals with motivation. I will end with a quote from The Power of Habit that stood out to me in a good way:
That, in some ways, is the point of this book. Perhaps a sleepwalking murderer can plausibly argue that he wasn't aware of his habit, and so he doesn't bear responsibility for his crime. But almost all the other patterns that exist in most people's lives - how we eat and sleep and talk to our kids, how we unthinkingly spend our time, attention, and money - those are habits that we know exist. And once you understand that habits can change, you have the freedom - and the responsibility - to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp, and the only option left is to get to work.
August 19, 2020
Habits, both good and bad, govern our life. But it's very difficult for us to start a new one or break a bad one. If we are more aware of why and how habits are formed, then we'll be able to control them. That's exactly what "The Power of Habit" tries to accomplish!
This well-researched book consults academic studies, interviews with many scientists and executives, and research conducted at various companies. I had heard some lessons from this book by watching a few YouTube videos, but reading it was such a fun experience!
One of the most useful takeaways from this book is that habits are powerful but also delicate. They can be formed outside our consciousness or with our intention. They can form without our permission but can be reshaped by us. Old habits never disappear, but we can change them by altering the cues and rewards.
The book is split into three parts. The first part focuses on the habits of individuals, second on habits of successful organizations, and third on habits of societies. It was interesting to read about the research and real-life examples of how habits work on three levels.
This book isn't a detailed guide on how to form habits but focuses more on the research aspects and the nitty-gritty of habits, right from how to form them and factors that influence them. I highly enjoyed reading about the habits of organization and societies as it was something new to me. I learned some useful information on habits I'll summarize in another post!
All in all, it's a book worth reading!
This well-researched book consults academic studies, interviews with many scientists and executives, and research conducted at various companies. I had heard some lessons from this book by watching a few YouTube videos, but reading it was such a fun experience!
One of the most useful takeaways from this book is that habits are powerful but also delicate. They can be formed outside our consciousness or with our intention. They can form without our permission but can be reshaped by us. Old habits never disappear, but we can change them by altering the cues and rewards.
The book is split into three parts. The first part focuses on the habits of individuals, second on habits of successful organizations, and third on habits of societies. It was interesting to read about the research and real-life examples of how habits work on three levels.
This book isn't a detailed guide on how to form habits but focuses more on the research aspects and the nitty-gritty of habits, right from how to form them and factors that influence them. I highly enjoyed reading about the habits of organization and societies as it was something new to me. I learned some useful information on habits I'll summarize in another post!
All in all, it's a book worth reading!
June 5, 2016
賲毓賱賵賲鬲丕賳 噩丿賷丿鬲丕賳 賲賴賲鬲丕賳 噩丿賸丕 爻鬲毓乇賮賴賲丕 亘毓丿 賯乇丕亍丞 賴匕丕 丕賱賰鬲丕亘 丕賱賲毓噩夭丞:
兀賵賱賸丕 : 丕賱廿賳爻丕賳 毓賳丿賲丕 賷賯賵賲 亘兀賷 賮毓賱 賮廿賳賴 賷賮賰乇 賲爻亘賯賸丕 賮賷賲丕 爻賷毓賵丿 毓賱賷賴 賲賳 賮丕卅丿丞 賲賳 賮毓賱賴.
孬丕賳賷賸丕 : 丕賱廿賳爻丕賳 毓賳丿賲丕 賷賯賵賲 亘賮毓賱 賲丕 亘卮賰賱 鬲賰乇丕乇賷 賷氐亘丨 賴匕丕 丕賱兀賲乇 毓丕丿丞 毓賳丿賴.
賱丨馗丞!
賲賳 賯丕賱 兀賳賴賲丕 "噩丿賷丿鬲丕賳"責
兀賱賷爻 賰賱 卮禺氐 賷賯賵賲 亘丕賱賮毓賱 亘丕賱亘丨孬 毓賳 丕賱賮丕卅丿丞 賮賷 賰賱 賲丕 賷賮毓賱賴責
賴賱 賳賳鬲馗乇 賲孬賱賸丕 兀賳 賳噩丿 卮禺氐賸丕 賲丕 賷賯賵賲 亘賮毓賱 賲丕 賵賴賵 賷丿乇賰 兀賳賴 爻賷賰賵賳 囟丕乇賸丕 亘賴 兀賵 賱賳 賷毓賵丿 毓賱賷賴 亘兀賷 賮丕卅丿丞 兀賵 賲鬲毓丞 兀賵 禺賷乇 亘兀賷 卮賰賱責!!! 兀賱賷爻 賴匕丕 亘鬲毓乇賷賮 "丕賱噩賳賵賳"責責責 賴賱 丕賱賰丕鬲亘 賷賵噩賴 丕賱賰鬲丕亘 廿賱賶 丕賱賲噩丕賳賷賳責責
賵賲丕匕丕 毓賳 鬲丨賵賱 "丕賱賮毓賱 丕賱鬲賰乇丕乇賷" 廿賱賶 毓丕丿丞責 兀賱賷爻 鬲毓乇賷賮 賰賱賲丞 "毓丕丿丞" 兀氐賱賸丕 賴賵 "賮毓賱 賷賯賵賲 亘賴 丕賱廿賳爻丕賳 亘卮賰賱 丿賵乇賷"責! 賲丕 丕賱廿囟丕賮丞 丕賱噩亘丕乇丞 丕賱鬲賷 兀鬲賶 亘賴丕 丕賱賰丕鬲亘責!!
廿匕賳 賮賲丕匕丕 賱丿賷賳丕 賴賳丕責
賰鬲丕亘 賲賳 賲卅鬲賷 氐賮丨丞 賲賳 兀噩賱 廿禺亘丕乇賳丕 亘卮賷亍 賰賱 卮禺氐 賷丿乇賰賴 亘丕賱賮毓賱!!
賮賯胤 賱賳鬲禺賷賱 兀賳 賷賯賵賲 卮禺氐 賲丕 亘毓賲賱 毓賲賱賷丞 "賲胤" 賱賱賲毓賱賵賲鬲賷賳 "丕賱毓馗賷賲鬲賷賳 丕賱賲噩賴賵賱鬲賷賳" 丕賱爻丕亘賯 匕賰乇賴賲丕 賮賷 賲卅鬲賷 氐賮丨丞!
賲丕 丕賱匕賷 賳賳鬲馗乇賴責 丨卮賵賸丕 孬賲 丨卮賵賸丕 孬賲 丨卮賵賸丕!
賵賴匕丕 亘丕賱賮毓賱 賲丕 爻鬲噩丿賴..
賮丕賱賰丕鬲亘 賷賯賵賲 亘鬲噩賲賷毓 毓丿丞 賯氐氐 賲爻賱賷丞 賲賳 丕賱氐丨賮 賵丕賱噩乇丕卅丿 賵賷丨賰賷賴丕 賮賷 丕賱賰鬲丕亘..
胤亘毓賸丕 賱丕 鬲爻兀賱 賴賱 賱賴匕賴 丕賱賯氐氐 毓賱丕賯丞 亘賲丕 賷乇賷丿 丕賱賰鬲丕亘 兀賳 賷賯賵賱賴 兀賵 賱丕.. 賮丕賱爻丐丕賱 賱睾賷乇 丕賱賱賴 賲匕賱丞 賷丕 兀禺賷!
賵廿賳 賰賳鬲 賲氐乇賸丕 毓賱賶 丕賱匕賳亘 賮丕賱廿噩丕亘丞 賱丕 .. 賮賲丕 亘賷賳 賯氐丞 毓賳 胤亘賷亘 兀禺胤兀 賮賷 毓賲賱賷丞 賵賲丕 亘賷賳 賯氐丞 毓賳 氐丕丨亘 爻鬲丕乇亘賰爻 丕賱匕賷 丕卮鬲乇丕賴丕 毓賳丿賲丕 賰丕賳鬲 禺丕爻乇丞.. 賱賳 鬲爻鬲胤賷毓 兀亘丿賸丕 兀賳 鬲氐賱 廿賱賶 兀賷 卮賷亍 賷乇賷丿 兀賳 賷賯賵賱賴 丕賱賰丕鬲亘!
賴賱 賷乇賷丿 兀賳 賷賯賵賱 兀賳 丕賱卮乇賰丕鬲 丕賱賰亘賷乇丞 鬲賴鬲賲 亘賵囟毓 孬賯丕賮丞 丿丕禺賱賷丞 賱賲賵馗賮賷賴丕責 賷丕賱賴 賲賳 丕賰鬲卮丕賮! 賵賲賳 賯丕賱 兀賳 丕賱卮乇賰丕鬲 丕賱賰亘賷乇丞 賱賷爻鬲 賱丿賷賴丕 孬賯丕賮丞 賲丕責!
賴賱 賷乇賷丿 兀賳 賷賯賵賱 兀賳 丕賱廿賳爻丕賳 毓賳丿賲丕 賷睾賷乇 毓丕丿丞 賲丕 賮廿賳 賴匕丕 賷丐孬乇 毓賱賶 丨賷丕鬲賴責 賷丕賱賴 賲賳 廿賰鬲卮丕賮 丌禺乇! 賮胤丕賱賲丕 兀賳 丕賱廿賳爻丕賳 賯丕賲 亘鬲睾賷賷乇 兀賷 毓丕丿丞 賲丕 賮胤亘賯賸丕 賱鬲毓乇賷賮 "丕賱鬲睾賷賷乇" 賮賯丿 睾賷乇 丨賷丕鬲賴!!
賴賱 賷乇賷丿 兀賳 賷賳氐丨賳丕 亘丕賱胤乇賷賯丞 丕賱兀賲孬賱 賱丕賰鬲爻丕亘 丕賱毓丕丿丕鬲責責 兀毓鬲賯丿 兀賳 丕賱賰丕鬲亘 賯丿 賮卮賱 鬲賲丕賲賸丕 賮賷 賴匕丕 賱兀賳賴 -賵毓賱賶 丨丿 鬲毓亘賷乇賴 賵丕毓鬲乇丕賮賴- 賮賰賱 廿賳爻丕賳 丨丕賱丞 賲禺鬲賱賮丞 賵丕賱毓丕丿丕鬲 賱賴丕 馗乇賵賮賴丕 丕賱賲禺鬲賱賮丞 賵亘丕賱鬲丕賱賷 賱丕 鬲賵噩丿 胤乇賷賯丞 賵丕丨丿丞!!!
廿匕賳 賲丕 丕賱匕賷 爻鬲禺乇噩 賲賳賴 亘毓丿 廿賳鬲賴丕卅賰 賲賳 丕賱賰鬲丕亘責
丌賴.. 賴匕丕 氐丨賷丨 鬲賲丕賲賸丕 :
"賰鬲亘 丕賱鬲賳賲賷丞 丕賱亘卮乇賷丞 兀賰亘乇 毓賲賱賷丞 賳氐亘 賲賳馗賲丞 賮賷 丕賱鬲丕乇賷禺"!
兀賵賱賸丕 : 丕賱廿賳爻丕賳 毓賳丿賲丕 賷賯賵賲 亘兀賷 賮毓賱 賮廿賳賴 賷賮賰乇 賲爻亘賯賸丕 賮賷賲丕 爻賷毓賵丿 毓賱賷賴 賲賳 賮丕卅丿丞 賲賳 賮毓賱賴.
孬丕賳賷賸丕 : 丕賱廿賳爻丕賳 毓賳丿賲丕 賷賯賵賲 亘賮毓賱 賲丕 亘卮賰賱 鬲賰乇丕乇賷 賷氐亘丨 賴匕丕 丕賱兀賲乇 毓丕丿丞 毓賳丿賴.
賱丨馗丞!
賲賳 賯丕賱 兀賳賴賲丕 "噩丿賷丿鬲丕賳"責
兀賱賷爻 賰賱 卮禺氐 賷賯賵賲 亘丕賱賮毓賱 亘丕賱亘丨孬 毓賳 丕賱賮丕卅丿丞 賮賷 賰賱 賲丕 賷賮毓賱賴責
賴賱 賳賳鬲馗乇 賲孬賱賸丕 兀賳 賳噩丿 卮禺氐賸丕 賲丕 賷賯賵賲 亘賮毓賱 賲丕 賵賴賵 賷丿乇賰 兀賳賴 爻賷賰賵賳 囟丕乇賸丕 亘賴 兀賵 賱賳 賷毓賵丿 毓賱賷賴 亘兀賷 賮丕卅丿丞 兀賵 賲鬲毓丞 兀賵 禺賷乇 亘兀賷 卮賰賱責!!! 兀賱賷爻 賴匕丕 亘鬲毓乇賷賮 "丕賱噩賳賵賳"責責責 賴賱 丕賱賰丕鬲亘 賷賵噩賴 丕賱賰鬲丕亘 廿賱賶 丕賱賲噩丕賳賷賳責責
賵賲丕匕丕 毓賳 鬲丨賵賱 "丕賱賮毓賱 丕賱鬲賰乇丕乇賷" 廿賱賶 毓丕丿丞責 兀賱賷爻 鬲毓乇賷賮 賰賱賲丞 "毓丕丿丞" 兀氐賱賸丕 賴賵 "賮毓賱 賷賯賵賲 亘賴 丕賱廿賳爻丕賳 亘卮賰賱 丿賵乇賷"責! 賲丕 丕賱廿囟丕賮丞 丕賱噩亘丕乇丞 丕賱鬲賷 兀鬲賶 亘賴丕 丕賱賰丕鬲亘責!!
廿匕賳 賮賲丕匕丕 賱丿賷賳丕 賴賳丕責
賰鬲丕亘 賲賳 賲卅鬲賷 氐賮丨丞 賲賳 兀噩賱 廿禺亘丕乇賳丕 亘卮賷亍 賰賱 卮禺氐 賷丿乇賰賴 亘丕賱賮毓賱!!
賮賯胤 賱賳鬲禺賷賱 兀賳 賷賯賵賲 卮禺氐 賲丕 亘毓賲賱 毓賲賱賷丞 "賲胤" 賱賱賲毓賱賵賲鬲賷賳 "丕賱毓馗賷賲鬲賷賳 丕賱賲噩賴賵賱鬲賷賳" 丕賱爻丕亘賯 匕賰乇賴賲丕 賮賷 賲卅鬲賷 氐賮丨丞!
賲丕 丕賱匕賷 賳賳鬲馗乇賴責 丨卮賵賸丕 孬賲 丨卮賵賸丕 孬賲 丨卮賵賸丕!
賵賴匕丕 亘丕賱賮毓賱 賲丕 爻鬲噩丿賴..
賮丕賱賰丕鬲亘 賷賯賵賲 亘鬲噩賲賷毓 毓丿丞 賯氐氐 賲爻賱賷丞 賲賳 丕賱氐丨賮 賵丕賱噩乇丕卅丿 賵賷丨賰賷賴丕 賮賷 丕賱賰鬲丕亘..
胤亘毓賸丕 賱丕 鬲爻兀賱 賴賱 賱賴匕賴 丕賱賯氐氐 毓賱丕賯丞 亘賲丕 賷乇賷丿 丕賱賰鬲丕亘 兀賳 賷賯賵賱賴 兀賵 賱丕.. 賮丕賱爻丐丕賱 賱睾賷乇 丕賱賱賴 賲匕賱丞 賷丕 兀禺賷!
賵廿賳 賰賳鬲 賲氐乇賸丕 毓賱賶 丕賱匕賳亘 賮丕賱廿噩丕亘丞 賱丕 .. 賮賲丕 亘賷賳 賯氐丞 毓賳 胤亘賷亘 兀禺胤兀 賮賷 毓賲賱賷丞 賵賲丕 亘賷賳 賯氐丞 毓賳 氐丕丨亘 爻鬲丕乇亘賰爻 丕賱匕賷 丕卮鬲乇丕賴丕 毓賳丿賲丕 賰丕賳鬲 禺丕爻乇丞.. 賱賳 鬲爻鬲胤賷毓 兀亘丿賸丕 兀賳 鬲氐賱 廿賱賶 兀賷 卮賷亍 賷乇賷丿 兀賳 賷賯賵賱賴 丕賱賰丕鬲亘!
賴賱 賷乇賷丿 兀賳 賷賯賵賱 兀賳 丕賱卮乇賰丕鬲 丕賱賰亘賷乇丞 鬲賴鬲賲 亘賵囟毓 孬賯丕賮丞 丿丕禺賱賷丞 賱賲賵馗賮賷賴丕責 賷丕賱賴 賲賳 丕賰鬲卮丕賮! 賵賲賳 賯丕賱 兀賳 丕賱卮乇賰丕鬲 丕賱賰亘賷乇丞 賱賷爻鬲 賱丿賷賴丕 孬賯丕賮丞 賲丕責!
賴賱 賷乇賷丿 兀賳 賷賯賵賱 兀賳 丕賱廿賳爻丕賳 毓賳丿賲丕 賷睾賷乇 毓丕丿丞 賲丕 賮廿賳 賴匕丕 賷丐孬乇 毓賱賶 丨賷丕鬲賴責 賷丕賱賴 賲賳 廿賰鬲卮丕賮 丌禺乇! 賮胤丕賱賲丕 兀賳 丕賱廿賳爻丕賳 賯丕賲 亘鬲睾賷賷乇 兀賷 毓丕丿丞 賲丕 賮胤亘賯賸丕 賱鬲毓乇賷賮 "丕賱鬲睾賷賷乇" 賮賯丿 睾賷乇 丨賷丕鬲賴!!
賴賱 賷乇賷丿 兀賳 賷賳氐丨賳丕 亘丕賱胤乇賷賯丞 丕賱兀賲孬賱 賱丕賰鬲爻丕亘 丕賱毓丕丿丕鬲責責 兀毓鬲賯丿 兀賳 丕賱賰丕鬲亘 賯丿 賮卮賱 鬲賲丕賲賸丕 賮賷 賴匕丕 賱兀賳賴 -賵毓賱賶 丨丿 鬲毓亘賷乇賴 賵丕毓鬲乇丕賮賴- 賮賰賱 廿賳爻丕賳 丨丕賱丞 賲禺鬲賱賮丞 賵丕賱毓丕丿丕鬲 賱賴丕 馗乇賵賮賴丕 丕賱賲禺鬲賱賮丞 賵亘丕賱鬲丕賱賷 賱丕 鬲賵噩丿 胤乇賷賯丞 賵丕丨丿丞!!!
廿匕賳 賲丕 丕賱匕賷 爻鬲禺乇噩 賲賳賴 亘毓丿 廿賳鬲賴丕卅賰 賲賳 丕賱賰鬲丕亘責
丌賴.. 賴匕丕 氐丨賷丨 鬲賲丕賲賸丕 :
"賰鬲亘 丕賱鬲賳賲賷丞 丕賱亘卮乇賷丞 兀賰亘乇 毓賲賱賷丞 賳氐亘 賲賳馗賲丞 賮賷 丕賱鬲丕乇賷禺"!
June 11, 2017
丕蹖賳 讴鬲丕亘 蹖讴蹖 丕夭 趩賴丕乇/倬賳噩 讴鬲丕亘蹖鈥屫池� 讴賴 賲賳 丿乇 夭賲蹖賳賴 賲賵賮賯蹖鬲 賵 乇卮丿 卮禺氐蹖 賵 賲賵囟賵毓丕鬲 賲乇鬲亘胤 亘丕 丌賳 丿乇 胤賵賱 丨丿賵丿 丿賴 爻丕賱 丕禺蹖乇 賲胤丕賱毓賴 讴乇丿賴鈥屫з呚� 丌賳 賯亘賱蹖鈥屬囏� 讴賴 賴蹖趩 讴丿丕賲 丨鬲蹖 匕乇賴鈥屫й� 賴賲 亘乇丕蹖賲 丌賲賵夭賳丿賴 賵 噩丕賱亘 賳亘賵丿賳丿貙 賵 賲毓賲賵賱丕 賴賲 賳蹖賲賴鈥屭┴ж辟� 乇賴丕 卮丿賳丿貙 丕賲丕 丕蹖賳 蹖讴蹖 讴賲蹖 鬲丕 丕賳丿讴蹖 禺賵亘 亘賵丿 賵 鬲丕 丌禺乇 禺賵丕賳丿賴 卮丿
丿乇亘丕乇賴 讴鬲丕亘 賯丿乇鬲 毓丕丿鬲
賳禺爻鬲. 賲賳 亘賴 胤賵乇 讴賱蹖 亘丕 賮囟丕蹖 讴鬲丕亘鈥屬囏й� 丨賵夭賴 賲賵賮賯蹖鬲 賲卮讴賱 丿丕乇賲 (丿賱蹖賱 丌賳 乇丕 禺賵丕賴賲 诏賮鬲) 賵 賴蹖趩鈥屭з� 賴賲 賳鬲賵丕賳爻鬲賲 亘丕 丌賳鈥屬囏� 亘賴 賯賵賱蹖 丨丕賱 讴賳賲. 倬爻 亘蹖鈥屫必屫� 诏夭丕乇卮 賲賳 噩賴鬲鈥屭屫臂� 丿丕乇丿
丿賵賲. 诏匕卮鬲賴 丕夭 丕蹖賳 賯囟丕賵鬲鈥屬囏й� 卮禺氐蹖 賲賳! 丕蹖賳 讴鬲丕亘 丕賱亘鬲賴 亘丕 賮囟丕蹖 乇丕蹖噩 讴鬲丕亘鈥屬囏й� 跇丕賳乇 賲賵賮賯蹖鬲 賲鬲賮丕賵鬲 亘賵丿 賵 亘賴 賴賲蹖賳 丿賱蹖賱 賴賲 鬲丕 丨丿蹖 丕夭 丌賳 禺賵卮賲 丌賲丿! 丿乇 賵丕賯毓 丕蹖賳 讴鬲丕亘 爻丕禺鬲丕乇蹖 鬲賯乇蹖亘丕 毓賱賲蹖 丿丕乇丿 賵 亘蹖卮 丕夭 丌賳讴賴 丿乇亘丕乇賴 賲賵賮賯蹖鬲 亘丕卮丿貙 丿乇亘丕乇賴 鬲賱丕卮 亘乇丕蹖 亘賴亘賵丿 乇賮鬲丕乇賴丕 賵 毓賲賱讴乇丿賴丕蹖 卮禺氐蹖 賴爻鬲 賵 丕夭 丕蹖賳 乇賵 賲蹖鈥屫堌з嗀� 丿乇 噩丕蹖 禺賵丿 賲賮蹖丿 賴賲 亘丕卮丿
亘賴 胤賵乇 賲卮禺氐 丕蹖丿踿 丕氐賱蹖 讴鬲丕亘 趩賳蹖賳 丕爻鬲
亘爻蹖丕乇蹖 丕夭 乇賮鬲丕乇賴丕 賵 讴賳卮鈥屬囏й� 乇賵夭丕賳賴 賲丕 賳丕卮蹖 丕夭 毓丕丿鬲鈥屬囏й� 賲丕爻鬲. 讴賳卮鈥屬囏й� 賳丕卮蹖 丕夭 毓丕丿鬲貙 丿乇亘乇丿丕乇賳丿踿 爻賴 亘禺卮 賴爻鬲賳丿: 爻乇賳禺貙 乇賵鬲蹖賳貙 倬丕丿丕卮. 賳讴鬲賴 賲賴賲 丿乇亘丕乇踿 趩乇禺踿 毓丕丿鬲 丕蹖賳 丕爻鬲 讴賴 賲丕 丿乇 胤賵賱 丕蹖賳 趩乇禺賴 丕夭 讴賳卮鈥屬囏й� 禺賵丿貙 丌诏丕賴 賳蹖爻鬲蹖賲 賵 亘丿賵賳 鬲氐賲蹖賲鈥屭屫臂� 賵 爻賳噩卮 賵 诏夭蹖賳卮 毓賲賱 賲蹖鈥屭┵嗃屬�. 亘賴 毓賳賵丕賳 賲孬丕賱 賮乇丌蹖賳丿 乇丕賳賳丿诏蹖 蹖讴蹖 丕夭 丕蹖賳 毓丕丿鬲鈥屬囏ж池�. 賳讴鬲賴 噩丕賱亘 丿乇 賲賵乇丿 趩乇禺踿 毓丕丿鬲 丕蹖賳 丕爻鬲 讴賴 丿乇 丕蹖賳 趩乇禺賴鈥屬囏� 賲蹖鈥屫堌з� 蹖讴 乇賵鬲蹖賳 噩丿蹖丿 乇丕 噩丕蹖诏夭蹖賳 蹖讴 乇賵鬲蹖賳 丿蹖诏乇 讴乇丿. 亘賳丕亘乇丕蹖賳 賲蹖鈥屫堌з� 亘丕 賴賲丕賳 爻乇賳禺 賵 倬丕丿丕卮 賯亘賱蹖貙 蹖讴 乇賵鬲蹖賳 丿蹖诏乇 乇丕 噩丕蹖诏夭蹖賳 蹖讴 乇賵鬲蹖賳 賲囟乇 讴乇丿. 亘丕 丕蹖賳 鬲乇賮賳丿 賲蹖鈥屫堌з� 亘爻蹖丕乇蹖 丕夭 毓丕丿鬲鈥屬囏й� 賳丕丿乇爻鬲 賴賲趩賵賳 丕毓鬲蹖丕丿 乇丕 丕夭 亘蹖賳 亘乇丿. 丕賱亘鬲賴 丿乇 丕蹖賳 賲蹖丕賳 亘乇丕蹖 丕丿丕賲踿 趩乇禺踿 毓丕丿鬲 賽 乇賵鬲蹖賳 噩丿蹖丿貙 亘賴 蹖讴 毓丕賲賱 丿蹖诏乇 賳蹖夭 賳蹖丕夭賲賳丿蹖賲: 亘丕賵乇 蹖丕 丕毓鬲賯丕丿. 丿乇 賵丕賯毓 亘丕賵乇 亘賴 丕蹖賳讴賴 賲蹖鈥屫堌з嗃屬� 鬲睾蹖蹖乇 讴賳蹖賲 賵 賲蹖鈥屫堌з嗃屬� 毓丕丿丕鬲 賳丕丿乇爻鬲 禺賵丿 乇丕 丕夭 亘蹖賳 亘亘乇蹖賲
蹖讴 鬲丨賱蹖賱 讴賱蹖 丿乇亘丕乇賴 讴鬲丕亘鈥屬囏й� 跇丕賳乇 賲賵賮賯蹖鬲
賴賲丕賳诏賵賳賴 讴賴 丿乇 亘丕賱丕 丕卮丕乇賴 讴乇丿賲貙 丕蹖賳 讴鬲丕亘 丿乇亘丕賴 亘賴亘賵丿 乇賮鬲丕乇賴丕蹖 卮禺氐蹖 丕爻鬲 賵 丕夭 丕蹖賳 乇賵 亘丕 爻丕蹖乇 讴鬲丕亘鈥屬囏й� 跇丕賳乇 賲賵賮賯蹖鬲 (讴鬲丕亘鈥屬囏й� 亘丕 毓賳丕賵蹖賳蹖 賴賲趩賵賳 蹖讴 卮亘賴 賲蹖賱蹖賵賳乇 卮賵蹖丿 蹖丕 爻賴 爻丕毓鬲賴 賮蹖賱爻賵賮 卮賵蹖丿 賵 睾蹖乇賴) 亘爻蹖丕乇 賲鬲賮丕賵鬲 丕爻鬲. 亘丕 丕蹖賳 丨丕賱 亘丕 鬲賵噩賴 亘賴 丕蹖賳 讴賴 讴鬲丕亘鈥屬囏й� 跇丕賳乇 賲賵賮賯蹖鬲 丕蹖賳 乇賵夭賴丕 亘賴 卮丿鬲 賴賲賴鈥屭屫� 卮丿賴鈥屫з嗀� 丿乇 丕蹖賳噩丕 鬲丨賱蹖賱 賵 賳賯丿 讴賵鬲丕賴蹖 丕夭 丕蹖賳 讴鬲丕亘鈥屬囏� 賲蹖鈥屫①堌辟�. 賴乇 趩賳丿 讴賴 丕蹖賳 鬲丨賱蹖賱 趩賳丿丕賳 丕乇鬲亘丕胤蹖 亘丕 讴鬲丕亘 賯丿乇鬲 毓丕丿鬲 賳丿丕乇丿
丕爻丕爻丕 賲賳胤賯蹖 讴賴 丿乇 倬爻 讴鬲丕亘鈥屬囏й� 跇丕賳乇 賲賵賮賯蹖鬲 賳賴賮鬲賴 丕爻鬲 丕夭 亘賳 賵 亘賳蹖丕丿 丕蹖乇丕丿 丿丕乇丿! 丕诏乇 丕夭 诏賵賳賴鈥屬囏й� 賲亘鬲匕賱鈥屫� 賲賳胤賯 丌賳鈥屬囏� (賲孬賱丕 丕蹖賳讴賴 賴乇 趩賴 乇丕 讴賴 丌乇夭賵 讴賳蹖丿 賵 亘丕 鬲賲丕賲 賵噩賵丿 禺賵丕賴丕賳 丌賳 亘丕卮蹖丿 亘賴 賵丕賯毓蹖鬲 鬲亘丿蹖賱 賲蹖鈥屫促堌�) 亘诏匕乇蹖賲貙 丕蹖賳 賲賳胤賯 亘賴 爻丕丿賴鈥屫臂屬� 卮讴賱 趩賳蹖賳 丕爻鬲: 芦賴乇讴爻蹖 賲蹖鈥屫堌з嗀� 亘丕 鬲賱丕卮 卮禺氐蹖 禺賵丿 賲賵賮賯 卮賵丿禄. 丕蹖賳 賲賳胤賯 亘賴 賳馗乇 賲賳 賲賳胤賯蹖 亘賴 卮丿鬲 亘蹖 亘賳蹖丕丿 賵 賮乇蹖亘鈥屫囐嗀� 丕爻鬲貙 趩乇丕 讴賴 賲蹖鈥屫堌з囏� 賴賲賴 趩蹖夭 乇丕 亘賴 禺賵丿賽 賮乇丿 丕乇鬲亘丕胤 丿賴丿 賵 爻丕蹖乇 賲賵丕乇丿 賲賵孬乇 賲丨蹖胤蹖 賴賲趩賵賳 卮乇丕蹖胤 爻蹖丕爻蹖貙 丕噩鬲賲丕毓蹖 貙 丕賯鬲氐丕丿蹖貙 賮乇賴賳诏蹖 賵 睾蹖乇賴 賵 亘賴 賵蹖跇賴 賮丕氐賱賴鈥� 胤亘賯丕鬲蹖 賵 鬲賯爻蹖賲 賳丕毓丕丿賱丕賳賴 賮乇氐鬲鈥屬囏� 讴賴 賳丕卮蹖 丕夭 賳馗丕賲鈥屬囏й� 爻乇賲丕蹖賴鈥屫池з勜ж� 丕爻鬲 乇丕 倬賳賴丕賳 讴賳丿鈥�! 丿乇 賵丕賯毓 賳禺爻鬲蹖賳 賳鬲蹖噩賴鈥屫й� 讴賴 亘蹖鈥屫辟嗂� 丕夭 丕蹖賳 賲賳胤賯 亘蹖乇賵賳 賲蹖鈥屫③屫� 趩賳蹖賳 丕爻鬲: 丕诏乇 丌賯丕蹖 丕蹖讴爻 丕賲乇賵夭 賲蹖賱蹖丕乇丿乇 丕爻鬲貙 丕蹖賳 孬乇賵鬲 氐乇賮丕 賳丕卮蹖 丕夭 鬲賱丕卮 賵 鬲賵丕賳丕蹖蹖 卮禺氐蹖 禺賵丿 丕賵爻鬲 賵 賳賴 賳丕卮蹖 丕夭 卮乇丕蹖胤 禺丕賳賵丕丿诏蹖 禺丕氐 丕賵 賵 孬乇賵鬲蹖 讴賴 丕夭 倬丿乇卮 亘賴 丕賵 乇爻蹖丿賴 賵 賴夭丕乇丕賳 乇丕賳鬲 賵 賱丕亘蹖 賵 賮乇氐鬲 賳丕亘乇丕亘乇 賵 睾蹖乇賴貨 賵 丕诏乇 卮賲丕蹖蹖 讴賴 丕賲乇賵夭 賲丨鬲丕噩 倬賵賱 鬲賵噩蹖亘蹖 賲丕賴丕賳賴 禺賵丿鬲 賴爻鬲蹖 丿乇 丕蹖賳 卮乇丕蹖胤 賳丕诏賵乇 亘賴 爻乇 賲蹖亘乇蹖 亘丕夭 賴賲 丕蹖賳 卮乇丕蹖胤 氐乇賮丕 賳丕卮蹖 丕夭 賳丕鬲賵丕賳蹖 賵 亘蹖鈥屬勠屫з傌� 賵 鬲賱丕卮 賳讴乇丿賳 禺賵丿 卮禺氐 賽 鬲賵 丕爻鬲 賵 亘爻! 賵 噩丕賲毓賴 賵 卮乇丕蹖胤 賵 賮乇氐鬲鈥屬囏й� 丕賯鬲氐丕丿蹖 賵 爻蹖丕爻鬲 賵 賮乇賴賳诏 賵 禺丕賳賵丕丿賴 賵 賴夭丕乇 毓丕賲賱 讴賵趩讴 賵 亘夭乇诏 丿蹖诏乇 賴蹖趩 賳賯卮蹖 丿乇 丕蹖賳 亘丿亘禺鬲蹖 鬲賵 賳丿丕乇賳丿! 禺賳丿賴 丿丕乇 賳蹖爻鬲責責 亘賴 亘丕賵乇 賲賳 丕鬲賮丕賯丕 丕蹖賳 賲賳胤賯 乇丕 亘蹖卮 丕夭 賴賲賴 賴賲丕賳 丌丿賲鈥屬囏й屰� 讴賴 亘丕 亘賴乇賴鈥屭屫臂� 丕夭 賴夭丕乇丕賳 丿賵倬蹖賳诏 鬲賵丕賳爻鬲賴鈥屫з嗀� 亘賴 孬乇賵鬲 賵 賯丿乇鬲 亘乇爻賳丿 鬲亘賱蹖睾 賲蹖鈥屭┵嗁嗀�! 趩乇丕 讴賴 禺賵丿卮丕賳 賴賲 亘賴 禺賵亘蹖 賲蹖鈥屫з嗁嗀� 讴賴 丿賵倬蹖賳诏 讴乇丿賴鈥屫з嗀� 賵 丕夭 丕蹖賳 乇賵 賮乇丕賮讴賳蹖 賲蹖鈥屭┵嗁嗀� 鬲丕 丿賵倬蹖賳诏 丌賳鈥屬囏� 賱賵 賳乇賵丿. 丕賲丕 丕夭 丕蹖賳 賳賯丿 讴賱蹖 讴賴 亘诏匕乇蹖賲貙 賮囟丕蹖 丕蹖賳鈥屭堎嗁� 讴鬲丕亘鈥屬囏� 賳蹖夭 亘賴 卮丿鬲 賮乇蹖亘鈥屫囐嗀� 賵 亘賴 丿賵乇 丕夭 賵丕賯毓蹖鬲 丕爻鬲貙 賵 亘蹖卮 丕夭 賴乇 趩蹖夭 賮乇丿 乇丕 丕夭 賵丕賯毓蹖鬲鈥屬囏й� 夭賳丿诏丕賳蹖 賵 噩丕賲毓賴 噩丿丕 賲蹖鈥屫池ж藏� 賵 丿乇 乇賵蹖丕賴丕蹖 丿乇賵睾蹖賳 睾賵胤賴鈥屬堌� 賲蹖鈥屭┵嗀�. 丕賮夭賵賳 亘乇 丕蹖賳 賴丕貙 丕夭 賳馗乇 賲丨鬲賵丕 賵 亘賴 鬲毓亘蹖乇蹖 丨乇賮 丕氐賱蹖 賵 賱亘 讴賱丕賲 賳蹖夭 賮賯乇蹖 毓噩蹖亘 賵 睾乇蹖亘 丿乇 丕蹖賳 讴鬲丕亘鈥屬囏� 亘賴 趩卮賲 賲蹖鈥屫堌必�! 亘賴 诏賵賳賴鈥屫й� 讴賴 诏丕賴 賲蹖鈥屫堌з� 讴賱 丨乇賮 丨爻丕亘 讴鬲丕亘 乇丕 丿乇 蹖讴 倬丕乇丕诏乇丕賮 丌賵乇丿! 丨丕賱 丌賳鈥屭┵� 賳賵蹖爻賳丿賴 氐丿賴丕 氐賮丨賴 乇丕 亘乇丕蹖 鬲讴乇丕乇 賴賲蹖賳 蹖讴 倬丕乇诏乇丕賮 爻蹖丕賴 讴乇丿賴 丕爻鬲! 丿乇 鬲丨賱蹖賱 賳賴丕蹖蹖 亘乇 丕蹖賳 亘丕賵乇賲 讴賴 丕蹖賳 讴鬲丕亘鈥屬囏� 乇丕爻鬲 賲蹖鈥屭堐屬嗀�! 丌賳鈥屬囏� 乇丕賴 賲賵賮賯蹖鬲 賴爻鬲賳丿! 丕賱亘鬲賴 乇丕賴 賲賵賮賯蹖鬲 亘乇丕蹖 賳賵蹖爻賳丿賴 讴鬲丕亘鈥屬囏� 賵 賳賴 禺賵丕賳賳丿賴 丌賳鈥屬囏�! 趩乇丕 讴賴 賳賵蹖爻賳丿賴 亘丕 賳賵卮鬲賳 賵 賮乇賵卮 賴賲蹖賳 讴鬲丕亘鈥屬囏� 倬賵賱 禺賵亘蹖 亘賴 噩蹖亘 賲蹖鈥屫操嗀�! 丕賱亘鬲賴 賳賴 丿乇 讴卮賵乇 賲丕貙 亘賱讴賴 丿乇 讴卮賵乇賴丕蹖 丿丕乇丕蹖 賯丕賳賵賳 讴倬蹖 乇丕蹖鬲 讴賴 亘賴丕蹖 蹖讴 噩賱丿 丕夭 賴賲蹖賳 讴鬲丕亘鈥屬囏й� 賲賵賮賯蹖鬲 诏丕賴蹖 亘賴 氐丿 鬲丕 丿賵蹖爻鬲 丿賱丕乇 賲蹖鈥屫必池�
噩賵蹖賳丿賴 賵 倬丕蹖賳丿賴 亘丕卮蹖丿
丕賲蹖賳 丿乇爻鬲蹖
April 19, 2017
I feel like I鈥檝e just climbed Mt. Rainier. Why you ask? I finished a non-fiction book!
So, I started this climbing excursion because I have bad habits. We all do most of the time. My bad habits are eating unhealthy food, drinking too much wine, not getting enough exercise or procrastinating at work. My hubby and I thought, let鈥檚 figure out WHY since we both have bad habits we want to stop. We started this buddy read in February. February?! And you're just finishing it? Now don鈥檛 let that sway you that it took over two months to finish this book. It鈥檚 not a bad read, I just took my time with it, it's non-fiction and of course, I read books in between. ;) hahaha
So, did it answer some of my questions? Will I put down the bag of Cheetos next time I drink too much wine?! Yeah, I think it did.
helped me understand that stopping a bad habit isn鈥檛 the easiest thing to do. Don't beat yourself up about it. They become routine, habitual and ingrained in your life. They are caused by stress, emotions and going back to creature comforts. The book addresses that one of the ways to break a bad habit is to replace it with a substitute. It鈥檚 one of the ways to make a lasting change.
Technically, this book isn鈥檛 bad. The author jumps around a bit with stories, starting one narrative and then going to another. Depending on the subject matter, I was okay with this. When I was really into the subject matter, it annoyed the hell out of me.
This book is also a good analysis about why people like what they do, buy from a certain store or buy merchandise. The businesses that are smart, they have tapped into the emotion of advertising and habits. This part of the book was fascinating and was interesting material to read. And it confirmed that a lot of our bad habits are subliminal because of ads, commercials and radio.
Why 4 stars? I didn鈥檛 really need that much business data and could have used a bit more personal.
We are creatures of habit and it鈥檚 really on to you and whether you can make the change or not. Belief plays a big role in our daily success. I hope that I can use some of the tips in this book to finally implement some changes.
So, I started this climbing excursion because I have bad habits. We all do most of the time. My bad habits are eating unhealthy food, drinking too much wine, not getting enough exercise or procrastinating at work. My hubby and I thought, let鈥檚 figure out WHY since we both have bad habits we want to stop. We started this buddy read in February. February?! And you're just finishing it? Now don鈥檛 let that sway you that it took over two months to finish this book. It鈥檚 not a bad read, I just took my time with it, it's non-fiction and of course, I read books in between. ;) hahaha
So, did it answer some of my questions? Will I put down the bag of Cheetos next time I drink too much wine?! Yeah, I think it did.
helped me understand that stopping a bad habit isn鈥檛 the easiest thing to do. Don't beat yourself up about it. They become routine, habitual and ingrained in your life. They are caused by stress, emotions and going back to creature comforts. The book addresses that one of the ways to break a bad habit is to replace it with a substitute. It鈥檚 one of the ways to make a lasting change.
Technically, this book isn鈥檛 bad. The author jumps around a bit with stories, starting one narrative and then going to another. Depending on the subject matter, I was okay with this. When I was really into the subject matter, it annoyed the hell out of me.
This book is also a good analysis about why people like what they do, buy from a certain store or buy merchandise. The businesses that are smart, they have tapped into the emotion of advertising and habits. This part of the book was fascinating and was interesting material to read. And it confirmed that a lot of our bad habits are subliminal because of ads, commercials and radio.
Why 4 stars? I didn鈥檛 really need that much business data and could have used a bit more personal.
We are creatures of habit and it鈥檚 really on to you and whether you can make the change or not. Belief plays a big role in our daily success. I hope that I can use some of the tips in this book to finally implement some changes.
Read
January 16, 2024A book of three halves. (What, I don't do maths.)
The first third gets right into the way habits work (cue, behaviour, reward) and explains them really well--including why it's incredibly hard to break a habit but much easier to redirect one (identify your cue and reward, change the behaviour that links them). It's one of those super enlightening books that makes you want to tell everyone you meet about it, incredibly useful. Lots of stories about habits, good and bad, and people who changed them, and the things that make it easier to change (depressingly often includes some equivalent of 'divine revelation'). I really wanted more on the habit cascade thing, whereby making one small change can trigger a series of changes.
The second part is about the 'habits' of companies which is pretty interesting, but also kind of horrible in how corporate minded it is (developing healthy company habits is great because your workers spend more time at work!).
The third part is more society-wide, with particular focus on a woman who sued casinos for their predatory marketing directed at compulsive gamblers, which ends with the author's agreement that it was her fault for not breaking her gambling habit, not the casinos for actively exploiting addiction to bankrupt vulnerable people, which...okay, we'll have to agree to differ on whether predatory corporates are good, I guess!
The first third is really great, but the capitalist running doggery did not appeal to me. Also the author has a slightly annoying habit of nesting stories. But the first third is super worth reading, best analysis of habits I've yet encountered.
The first third gets right into the way habits work (cue, behaviour, reward) and explains them really well--including why it's incredibly hard to break a habit but much easier to redirect one (identify your cue and reward, change the behaviour that links them). It's one of those super enlightening books that makes you want to tell everyone you meet about it, incredibly useful. Lots of stories about habits, good and bad, and people who changed them, and the things that make it easier to change (depressingly often includes some equivalent of 'divine revelation'). I really wanted more on the habit cascade thing, whereby making one small change can trigger a series of changes.
The second part is about the 'habits' of companies which is pretty interesting, but also kind of horrible in how corporate minded it is (developing healthy company habits is great because your workers spend more time at work!).
The third part is more society-wide, with particular focus on a woman who sued casinos for their predatory marketing directed at compulsive gamblers, which ends with the author's agreement that it was her fault for not breaking her gambling habit, not the casinos for actively exploiting addiction to bankrupt vulnerable people, which...okay, we'll have to agree to differ on whether predatory corporates are good, I guess!
The first third is really great, but the capitalist running doggery did not appeal to me. Also the author has a slightly annoying habit of nesting stories. But the first third is super worth reading, best analysis of habits I've yet encountered.
August 1, 2019
The Power of Habit examines behaviors you may not even know you have and hands you the tools to make lasting change at home, at work and in your community... if you want it.
"Each chapter revolves around a central argument: Habits can be changed, if we understand how they work." prologue xvii
First, author Charles Duhigg goes into what makes a habit at the biological level.
"Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Left to its own devices, the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often." pgs 17-18
Duhigg describes how the brain creates a "habit loop" through cues, routines and rewards. These three elements feed on themselves until an ingrained habit is made. And, once it is there, it takes very little to upkeep.
That's good news and bad news, because it works the same way for healthy and unhealthy habits.
"But the reason the discovery of the habit loop is so important is that it reveals a basic truth: When a habit emerges, the brain stops fully participating in decision making." pg 20
The "golden rule" for changing a habit, Duhigg says, is to keep the same cues and rewards, but change the routine that leads to them. It sounds simple, but everyone is different with different motivations. So, it takes a bit of self awareness to discover what those unique cues and rewards are for you. But, once you know your triggers and motivations, that's when the fun begins of crafting a new routine.
I found this book to be absolutely fascinating. It's also making me question the habits I've picked up in my own life. Am I certain that they are ones I want to continue? I can think of a few that could use a bit of tweaking. And now I know how.
"This is the real power of habit: the insight that your habits are what you choose them to be." pg 271
Let's cultivate the good ones then.
"Each chapter revolves around a central argument: Habits can be changed, if we understand how they work." prologue xvii
First, author Charles Duhigg goes into what makes a habit at the biological level.
"Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Left to its own devices, the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often." pgs 17-18
Duhigg describes how the brain creates a "habit loop" through cues, routines and rewards. These three elements feed on themselves until an ingrained habit is made. And, once it is there, it takes very little to upkeep.
That's good news and bad news, because it works the same way for healthy and unhealthy habits.
"But the reason the discovery of the habit loop is so important is that it reveals a basic truth: When a habit emerges, the brain stops fully participating in decision making." pg 20
The "golden rule" for changing a habit, Duhigg says, is to keep the same cues and rewards, but change the routine that leads to them. It sounds simple, but everyone is different with different motivations. So, it takes a bit of self awareness to discover what those unique cues and rewards are for you. But, once you know your triggers and motivations, that's when the fun begins of crafting a new routine.
I found this book to be absolutely fascinating. It's also making me question the habits I've picked up in my own life. Am I certain that they are ones I want to continue? I can think of a few that could use a bit of tweaking. And now I know how.
"This is the real power of habit: the insight that your habits are what you choose them to be." pg 271
Let's cultivate the good ones then.
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