Sometimes you do everything right—you make a plan, put in effort exactly how you intended to, and things still don’t work out.Our projects flop and goals fail because we had some intention to do something, and we didn’t follow-up.This is what I call the Action-Intention Gap. "It is the difference between how we would intend to do things, and what actually happens. It’s the difference between a great idea and great execution".

The Action-Intention Gap

Closing the Action-Intention Gap is a three steps process.

How To Close Action-Intention Gap

The first reason people have an Action-Intention gap is that their intentions weren’t very clear to begin with.If you aren’t even sure what you intended to do, how could you possibly stick with it?If you want to achieve anything, it needs to start with being clear about what you intend to do.

Step-1 Understand Your Intentions

What are your strengths and weaknesses? Why did your goals fail in the past? What obstacles will get in the way and how can you work around them?This will help you to connect your intentions with the kinds of things you can actually follow.

Step-2 Understand Yourself

Your end-goal has two parts:1) The first part, is that your intentions, if followed, should get you where you need to go. 2) The second part is that your intentions need to be engineered so that you can actually act on them. Knowing yourself, and what things in your life, personality and habits will interfere and support your intentions, this will help you to align your intentions with your desired goals.

Step-3 Align Your Intentions 

It is easy to begin with a new goal every day, but this isn't easy to stick with it or to do it consistently. So this stash will help to overcome this problem.

There’s often a gap between our actions and our intentions. Lean how to overcome that gap and make it happen in just three steps.

personaldevelopment

Personal Development

habits

Habits

timemanagement

Time Management

Why It's So Hard to Stick to Your Goals (and How to Make it Easy)

<ul><li class="ql-align-justify">Doing one good thing doesn’t necessarily mean you are a good person.</li><li class="ql-align-justify">Reading one book doesn’t make you a reader.</li><li class="ql-align-justify">Writing a page doesn’t make you a writer.</li><li class="ql-align-justify">Making a sale today won’t mean that you will stay in business if you don’t keep selling every day.</li></ul>Therefore, the hard thing is not doing something once if you want to maintain good results.It’s doing the same thing over an agonizingly long period of time. And more importantly, keep doing it despite the obstacles, the lack of positive feedback, and the absence of results.

Once Vs Everytime

Focusing on the results alone without discipline leads to mediocre results in the future.If your perception about exercising is that you should get fit fast, you won't last long in the gym.Big corporations rely on our tendency to want quick results.

Doing It Once And Having No Discipline

How you act in your lowest moments determines your highest moments.The same is true for the things we do. We are programmed to do things that give us something in return.However, with time, if you don't see results from your efforts, you may give up on your dream.

Doing Something Consistently

<ul><li>Simple things work best to keep progressing.</li><li>Choose something you are genuinely interested in.</li><li>Break big goals into smaller ones.</li><li>Block toxic distractions.</li><li>Preserving a can-do attitude along the way.</li><li>Be part of a support group.</li></ul>The people who stand beside you can make what stands in front of you possible - even if initially felt impossible.

How To Keep Going Even When We Don’t See Results

Staying sane and grounded on your idea until it succeeds is key to staying motivated and productive.If you consume more information about the skill you want to master and associate yourself with people doing the same. You will eventually master what is that you want.

The Bottom Line

When you show up every day. When you don't stop when others stop, you become unstoppable. Keep this in mind the next time you want to quit.

Doing Something Once Vs. Doing It Every Day

Underearning occurs when someone makes under their potential and has a mental block around deserving or earning more. It can feel like being stuck in a loop—only making enough to get by. It can be caused by an accumulation of bad habits or even a mindset full of limiting beliefs. Either way, anyone suffering from underearning deserves to break the cycle.

Earning Less Than You Are Capable Of

Constant financial crisis: You're always in a financial mess, in debt, or feel dead broke.Financial ignorance: You're clueless about how much money you have, earn or need. Isolation: You're not comfortable asking for help, especially about ways to earn more or to do your work in a more efficient or cost-effective way.Procrastination: You generally mismanage your time or drag on work that could be done quickly.Undercharging or accepting low pay: You underprice services for fear that you'll lose clients or that you don't deserve that much.

High Tolerance For Low Pay: Self-Diagnosing If You Are An Underearner

If you are in denial about your financial situation, you cannot make the money moves needed to fix it. You must first concede that you have a problem. Perhaps you fear that if you make over a certain threshold, your friends and family will expect handouts. Or maybe no one else you know has ever made over a certain amount, so you think it is impossible for you to do so. Maybe you think that only people who have certifications and degrees—or those who work in certain fields—can earn in increasing amounts.

Accept the Situation

Gather information: your earnings, your expenses, your debts, your assets, your habits, your preferences, and everything that affects your finances. You'll have to get very clear about what your expenses are and whether they're higher than they should be. Cancel subscriptions you don't need and get rid of anything that is a drain on your household income.

Get Educated

Learn about cost-effective alternatives that could lower the amount of cash flowing out. And plan to open your mind to quick and easy wins that will allow you to bring in more money, easily. This could mean committing to watching free YouTube and TedX videos around your industry to learn how to position yourself for a raise or how to justify a price hike in your business. Being open to learning is important to improving your habits and increasing your earnings.

Be Open To Learn And Implement New Ideas

Often, you're never in control of the things that matter most—your time and money. With the clarity gained from education, you'll need to commit to getting organized. Take an inventory of how you spend your time and your money. Are you spending too much time on things that don't earn you money? Could you be more efficient at taking on more clients or <a href="https://www.realsimple.com/work-life/money/how-to-hire-staff-save-money">hiring staff</a> to do administrative work? Once you get organized enough to find the inefficiencies in your current patterns and to create strategies to get organized, then you're on your way to breaking the cycle of underearning.

Get Organized

There are a lot of resources to choose from, and they're not all worthwhile. Your search might be misplaced if, for example, you haven't already done steps one through three to really identify what's holding you back. If you discover you have a savings problem, you'll want to look for books, podcasts, and experts who can help you understand why it is so hard for you to hold on to money, even when you earn large amounts.

Access the Right Kind of Resources

If you realize that you're constantly de-valuing your work, even after you've compared market rates and your successes, then you may need a therapist to help you tackle low self-esteem. Or you may want to hire someone specifically to handle the sales and billing for your company so that you don't have to have those difficult conversations about raising prices or increasing rates.

Devaluing Your Work

Practice doesn't always make perfect, but it does make you way better than you used to be. Whatever changes you're trying to enact, you must keep doing them—even if you're off to a rocky start. Relapses can be avoided, but they are common. You'll have spending splurges and you'll forget to turn off a bill. But with time and practice, these mistakes will happen less frequently.

Make It A Practice

It is so much harder to work your way out of debt and underearning than it is to get into it. So be gentle with yourself as you improve your situation, little by little. Take a look back every quarter and congratulate yourself on the things you're doing a lot better than before. Over time, your bank account will reflect your wins, not your stumbles.

You may be earning a lot less than what you are worth, and not know it.

A guide to overcoming chronic underearning at work, with five steps to get unstuck if you realize you're in a vicious cycle of financial dead ends.

moneyandinvestments

Money & Investments

5 Ways to Overcome Chronic Underearning 

Getting enough sleep has a lot of proven health benefits. Scientists have learned more and more as they've gained a better understanding of the role of sleep.You know it doesn't feel good when you don't get enough sleep. But you may not realize how far-reaching the impact can be.This article lists 10 ways sleep is good for your health.

10 Benefits of a Good Night's Sleep

Most adults need between seven and nine hours of sleep per day.Getting less than six or seven hours of sleep for just one night can affect you the next day.Chronically missing out on sleep increases your risk of disease.

How Much Sleep is Enough?

During sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy.Lack of sleep deprives you of these hormones. That's associated with:1. High blood pressure2. Worse heart function3. Over time, heart diseaseThis is an even bigger problem if you already have a heart condition.

Sleep and Heart Health

Sleep helps regulate your metabolism. That's the way your body converts food to energy.Sleep deprivation can cause many problems with metabolism, including fluctuating blood sugar levels.This can be a problem if you have diabetes. It also raises your risk of developing type 2 diabetes.Blood sugar extremes also affect your:1. Mood2. Energy levels3. Mental function

Sleep and Blood Sugar Regulation

Sleep helps your mind and body relax and recover from your day. When you're sleep deprived, your body releases stress hormones.Stress can make you react in ways that aren't productive. You may act out of fear or make rash decisions. Or you may be irritable.A poor night's sleep can make you feel anxious. This may last until you finally get some much-needed rest.

Sleep and Stress

Sleep regulates your immune system. When you don't get enough, irregular immune system activity can cause inflammation.You may not notice excess inflammation. But it can have an effect on your body.Chronic inflammation damages structures and increases your risk of many health conditions. A few examples include:1. Ulcers2. Dementia3. Heart disease

Sleep and Inflammation

Research suggests that people who sleep less are more likely to be overweight or obese.If you want to lose or maintain weight, don't forget that good sleep is part of the equation.

Sleep and Weight Loss

Sleep helps you maintain your physical abilities. Studies show sleep deprivation leads to short-term balance problems.That's called postural instability. It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.

Sleep and Balance

A good night's sleep makes you feel energized and alert. This helps you focus and get things done.It's easier to exercise when you're energetic and alert. So that's an indirect benefit of getting enough sleep.Being engaged and active throughout your day feels good. And being more active all day makes another good night's sleep more likely.

Sleep and Alertness

Sleep and MemorySleep appears to play a big role in what's called memory consolidation.During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories.Deep sleep is important for this. So more quality sleep can improve your memory.

Sleep and Memory

Executive function involves complex thinking. That includes things like problem-solving, planning, and making decisions. It can also affect your alertness and memory.Executive function helps you with work, school, social interactions, and more. One night of sleep deprivation can impair executive function the next day.

Sleep and Executive Function

While you sleep, your body works hard to repair damage. The damage can be from stress, ultraviolet rays, and other harmful things you're exposed to.Your cells produce certain proteins while you sleep. They form the building blocks of cells. That lets cells repair the day's damage and keep you healthy.

Sleep and Repairs

Lack of sleep is linked to greater risk for weight gain, depression, cancer, and heart disease. Learn the importance and health benefits of sleep.

health

Health

10 Top Health Benefits of Sleep

A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

What Is a Bedtime Routine?

Humans are <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">creatures of habit2 </a> . Like other routines, bedtime routines help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain will see those activities as a precursor to sleep.The importance of bedtime routines stems back as far as childhood. <a href="https://www.sleepfoundation.org/children-and-sleep/bedtime-routine">Bedtime routines help children </a>connect with their natural circadian rhythms and practice healthy habits that promote good sleep. Bedtime routines have been found to have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">profound positive impacts6 </a> in other areas of children’s lives, eg. better memory, mental health, and attention.

Why Are Bedtime Routines Important?

Skin health beauty, general health, and mental clarity. Getting enough sleep is like being sober.

A bedtime routine is a set of activities you perform in the same order every night before bed. Learn why bedtime routines are important, and get tips for creating yours.

How to Build a Better Bedtime Routine for Adults | Sleep Foundation

Matthew Walker’s intro to REM Sleep & Non-Rem Sleep:20%-25% in REM sleep20%-30% in deep non-REM sleepThe rest in light non-REM sleepSeven to nine hours of sleep covers the vast distribution of human sleep needGenetic short sleepers (6 hours or less) are incredibly rare – you may be resilient but lack of sleep can lead to hypertension, impaired cognitive ability, immune system deficiencies.The best REM sleep doesn’t enter the cycle until the last couple of hours of the night, you need a minimum amount of sleep to access itDifferent stages of sleep have different benefits for your mind and body

Intro to Sleep Stages

The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt

Experiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?If the answer is no, you’re not listening to your body’s needs and are probably running on a sleep deficit.Don’t force sleep, it’s dangerous to stay awake in bed for long periods of time.﻿Pavlov’s Classical Conditioning: your brain will begin to bond a negative association with your bed and being awake“You’d never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?”

Sleeping Tips 1/2

The harder you try to sleep, the harder it becomes<ul><li>Don’t count sheep, take yourself on a long mental journey. Take your mind off of itself.</li><li>Matthew loves racing cars, he guides himself through this activity as he falls asleep</li></ul>Don’t try to catch up on sleep. If you’ve had a bad night of sleep, do not adjust your personal sleep schedule to compensate.<ul><li>Don’t let one bad night of sleep compound into another</li><li>If you’re going to nap, make them brief (10-15min) and before 1 pm</li></ul>Have a wind-down routine before you go to bed, sleeping is not like a light switch<ul><li>This could be stretching, meditating,shower etc</li></ul>

Sleeping Tips 2/2

Drinking coffee is objectively good, the timing and dosage is the problem<ul><li>Due to common diet deficiencies, the coffee bean often serves as a main provider of antioxidants</li><li>Caffeine has a half-life of five to six hours</li><li>If you have a cup of coffee at midday, 50% will be in your system at 6 pm and still 25% at midnight</li><li>Caffeine in the late day can reduce the amount of deep sleep you get by 20%-40% (stage three & four non-REM)</li><li>Cut off caffeine consumption 10 hours before bed</li></ul>Alcohol can activate the fight or flight response system even while you sleeping–causing sleep fragmentation

Coffee, Caffeine & Alcohol

<ul><li>Sleep-onset insomnia: the inability to fall asleep</li><li>Sleep-maintenance insomnia: the ability to fall asleep but difficulty staying asleep</li><li>Nonrestorative sleep: following normal sleep patterns but still feeling insufficiently refreshed</li><li>Insomnia is about 30% genetically inheritable, but mental distress is one of the greatest drivers of insomnia</li><li>Hyperarousal: over-active neurobiological and psychological systems contribute to difficulty sleeping</li><li>Matthew references Cognitive Behavioral Therapy for Insomnia (CBT-I) as a potential long-term treatment for insomnia</li></ul>

Insomnia & How to Sleep Better

Metrics that Matthew uses for sleep tracking:<ul><li>Sleep efficiency: the percentage of time in bed that you are sleeping. Target is 85%-90%.</li><li>Sleep latency: how long it takes to fall asleep. Falling asleep too quickly can imply a sleep debt.</li><li>REM/Non-REM sleep cycles</li></ul>Orthosomnia: the anxiety of perfecting your sleep routine ends up being counterproductive<ul><li>Sleep tracking can distort your psychology–what if you feel like you slept well, but your tracker says otherwise?</li><li>Gamifying your sleep can make you lose sight of the intrinsic benefits</li></ul>

Sleep Tracking

Renowned sleep scientist Matthew Walker discusses everything you need to know about what a better night’s sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it’s never a good idea to count sheep.  Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   --  Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish 

podcasts

Podcasts

Master the best of what other people have already figured out so you can use their lessons in your life to create an unstoppable advantage.   Shane Parrish is an entrepreneur and sought-after speaker. His newsletter (https://fs.blog/podcast) offers timeless insights you can use to change your life.    In The Knowledge Project, Shane interviews people at the top of their game. Every episode is packed with hard-earned lessons that you can use in your life. Tune in to create an unstoppable advantage.   Sit down and learn from the best. Previous guests include Reid Hoffman, Esther Perel, Daniel Kahneman, Tobi Lutke, Marshall Goldsmith, Kunal Shah, Ander Huberman, David Sinclair, Ret. General Stanley McChrystal, Marc Andreessen, Patrick Collison, Robert Cialdini, Walter Isaacson, Chris Bosh, Kat Cole, Adam Grant, Angela Duckworth, Seth Godin, Matt Mullenweg, Lisa Feldman Barrett, Maria Konnikova, Bill Ackman, Annie Duke, Derek Sivers, Jim Collins, Naval Ravikant, and many others. They reveal hard-earned lessons on leadership, decision-making, hiring and firing, productivity, habits, and more.   New episodes are released every second Tuesday.   Learn more at https://fs.blog/podcast

The Knowledge Project with Shane Parrish

#131 Matthew Walker: The Power of Sleep

Emotional intelligence is the result of good habits, not nice ideas. And if you want to improve your emotional intelligence, commit to these practices:Let go of unhelpful thoughts Accept difficult emotions Handle your mistakes with compassion Choose values over feelings

Summary

While our instinct to think more and think harder serves us well most of the time, there are still a lot of situations when more thinking makes things worse Thinking hard is a tool. And like any tool, it can be used well or poorly. Emotionally intelligent people understand when a situation can benefit from more thinking and when it will only make things worse.<ul><li>Practice letting go of unhelpful thoughts, even if they’re true.</li><li>Exercise your ability to refocus your attention, instead of letting it wander anywhere it pleases.</li><li>Work on being aware of your thoughts without thinking more about them.</li></ul>

Let go of unhelpful thoughts - Idea

<ul><li>When an irrational worry is spinning through your mind, thinking more about that worry rarely fixes anything and usually makes you feel more anxious. </li><li>When you’re lying in bed at 2:00 am not sleeping, thinking more about why you’re not sleeping is only going to keep you awake longer. </li><li>Once you’ve reflected on a mistake and tried to learn from it, ruminating on it over and over again will only make you feel miserable. </li> </ul>

Let go of unhelpful thoughts - Examples

It’s natural to run away from painful feelings. But that only makes them stronger in the end. How you react to things—especially emotionally charged things—teaches your brain what to think about those things in the future.More than understanding that just because something feels bad doesn’t mean it is bad, emotionally intelligent people train themselves to react to painful emotions with acceptance, not avoidance.Because here’s the thing: When you accept your emotions with willingness, you teach your brain that they’re safe and normal however uncomfortable they feel.

Accept difficult emotions - Idea

<ul><li>If you consistently try to escape your grief by using alcohol or drugs, you’re teaching your brain that grief and sadness are dangerous. Now you’re anxious about grieving.</li><li>If you immediately try to calm yourself down any time you feel anxious, you’re teaching your brain that it’s bad to feel anxious. Now you’re going to become anxious about getting anxious.</li><li>Just because you feel anxious speaking in public doesn’t mean public speaking is dangerous and you should avoid it in the future.</li></ul>

Accept difficult emotions - Example

The habit of self-critical negative self-talk doesn't motivate us to be better in the future. All it does is discourage you because it keeps you feeling anxious, insecure, and full of self-doubtWhat if you changed your self-criticism habit into a self-compassion Self-compassion simply means treating yourself after a mistake like you would treat a friend: with kindness and encouragement.In practice, try this:<ul><li>Acknowledge the mistake for what it is.</li><li>Accept that you are helpless to change the past.</li><li>Focus on what you can actually control moving forward</li></ul>

Handle your mistakes with compassion - Idea

<ul><li>We tell ourselves that if we don’t study harder we’ll fail and not get into a good college. </li><li>We tell ourselves that if we don’t “suck it up” and “push through” our coach will think we’re lazy and we won’t get to play. </li><li>We tell ourselves that if we keep acting awkward no one is going to want to hang out with us. </li> </ul>

Handle your mistakes with compassion - Examples

The heart of emotional intelligence is the ability to subordinate your feelings to your values.The problem is when you get in the habit of making decisions based exclusively on how you feel because your feelings will get you into trouble just as often as they will help you.To become more emotionally intelligent people, train yourself to notice conflicts between feelings and values. And then ask yourself a simple question:What do I REALLY want right now?

Choose values over feelings - Idea

<ul><li>Is your feeling of desire for that bag of potato chips more “authentic” than your desire to be healthy and fit?</li><li>Is your feeling of anxiety and self-doubt more “authentic” than the evidence that you’ve given presentations like this dozens of times and they’ve always been well-received?</li><li>If you only take on new projects at work when you feel confident, you’ll never grow and probably miss out on some amazing opportunities.</li><li>If you only go to the gym when you feel excited and motivated, you’ll never get in shape.</li></ul>

Choose values over feelings - Examples

If it helps, try to get in the habit of thinking about Little-W wants and Capital-W wants: <ul><li>Little-W wants are things like the pleasure of tasting a candy bar or the relief from anxiety when you take those first couple shots of vodka. While not necessarily bad, Little-W wants often distract us from and interfere with our Capital-W wants… </li><li>Capital-W wants are things we want based on our values: Iwant to be healthy enough to play tag with my grandkids without getting winded or I want to do high-quality work not just rush through it . </li> </ul>

Little-W vs Capital-W wants

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

4 Habits of Emotionally Intelligent People

At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success are about understanding how habits work. By harnessing this new science, we can transform our businesses, our communities, and our lives.

The Power of Habit
by Charles Duhigg

Here’s what you’ll learn about in this summary:– How cravings create and power new habits.– How to apply the golden rule of habit change.– Why the brain tries to make routines into habits.– What “keystone habits” are and the importance of them creating a new routine.

“When a habit emerges, the brain stops fully participating in decision making. It stops working so hard or diverts focus to other tasks. So unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically.”

Crucial quotes

“Willpower isn’t just a skill. It’s a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there’s less power left over for other things.”

“This is how willpower becomes a habit: by choosing a certain behavior ahead of time, and then following that routine when an inflection point arrives.”

This book is grounded in so much sound scientific evidence it’ll make your head spin. From case studies to interviews, to on-sight research projects at some of the world’s greatest companies—Duhigg worked hard not to leave any stone unturned when it came to helping us understand the mechanics of habits.Habits, by definition, are choices that we all make deliberately at some point—and then stop thinking about but continue doing, often every day.

At one point, we all consciously decided how much to eat and what to focus on when we got to the office, how often to have a drink or when to go for a jog. But then we stopped making a choice, and the behavior became automatic. It’s a natural consequence of our neurology… And by understanding how it happens, you can rebuild those patterns in whichever way you choose.So, are you ready to dive into learning how to make that happen? Let’s begin with our first big idea…

Habits are your brain’s way of saving energy. Given you spend around 6 of your 16 waking hours doing things you’re not aware of, it might be worth understanding what happens here.Duhigg discovered that at the root of all habits, like drinking your coffee every morning, lies a simple 3-part loop.The cue is what triggers you to do the habit. e.g:- sitting down at your kitchen table to have breakfast every morning at 7 AM.The routine is the behavior you then automatically engage in, which, for drinking coffee, might be to go over to your coffeemaker, turn it on and press the “large cup” button.

Lesson 1: Habits work in 3-step loops: cue, routine, reward.

Lastly, you’ll receive a reward for completing the routine, such as the rich smell of your coffee, its hearty taste, and getting to watch the steam rise from the cup as it sits on your kitchen table in the sunlight (I really love coffee, can you tell?).

Naturally, the more often you reinforce a habit, the more embedded in your brain it gets.In the case of the coffee, you might crave it the second you sit down at your kitchen table, and when you can’t have it that day, because the machine broke, you’ll probably get very grumpy and buy one later at work.

Lesson 2: You can change your habits by substituting just one part of the loop, the routine.

The trick to changing a habit then is to switch the routine and leave everything else intact.Duhigg calls this the golden rule.If you’re trying to get off caffeine, the tweak is incredibly simple: switch to decaf (like my “friend” Replacing Rick). You’ll still have the entire experience from A to Z, but instead of pressing a button you’re now pouring hot water over decaf coffee powder, and voilà, you won’t miss caffeine for even a single day.

Not all habits are created equal and Duhigg says willpower is by far one of the most important ones, as it helps us do better in all aspects of life.Having been to the moon and back in terms of willpower research, I don’t want to tell you to eat right, sleep enough and exercise regularly. My friend Colin is much better at that.Instead, here are 3 uncommon ways in which you can grow your total willpower capacity over time:

Lesson 3: Your most important habit is willpower, and you can strengthen it over time in 3 ways.

A. Do something that requires a lot of discipline. For example, a tough wake-up regimen or strict diet will make you constantly practice delaying gratification and thus give you more willpower to exert throughout your day.B. Plan ahead for worst-case scenarios. Even just thinking about your boss yelling at you before it ever happens will help you not lose your cool when it does.

C. Preserve your autonomy. Yesterday I learned that autonomy was a major part of living a passionate life. Today I learned that if you take it away, your willpower also goes down the drain. When you’re assigned tasks by someone else, which you must do, your willpower muscle tires much quicker.

Bad habits are not easy to break, especially if you find them satisfying. But it is possible. Read here how.

problemsolving

Problem Solving

communication

Communication

How To Break Bad Habits

You can’t possibly call yourself a habit junkie and not know this book. It’s THE BEST book about habits.

NEW YORK TIMES BESTSELLER • This instant classic explores how we can change our lives by changing our habits. NAMED ONE OF THE BEST BOOKS OF THE YEAR BY The Wall Street Journal • Financial Times In The Power of Habit, award-winning business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. Distilling vast amounts of information into engrossing narratives that take us from the boardrooms of Procter & Gamble to the sidelines of the NFL to the front lines of the civil rights movement, Duhigg presents a whole new understanding of human nature and its potential. At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, being more productive, and achieving success is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives. With a new Afterword by the author “Sharp, provocative, and useful.”—Jim Collins “Few [books] become essential manuals for business and living. The Power of Habit is an exception. Charles Duhigg not only explains how habits are formed but how to kick bad ones and hang on to the good.”—Financial Times “A flat-out great read.”—David Allen, bestselling author of Getting Things Done: The Art of Stress-Free Productivity “You’ll never look at yourself, your organization, or your world quite the same way.”—Daniel H. Pink, bestselling author of Drive and A Whole New Mind “Entertaining . . . enjoyable . . . fascinating . . . a serious look at the science of habit formation and change.”—The New York Times Book Review

books

Books

NEW YORK TIMES BESTSELLER • This instant classic explores how we can change our lives by changing our habits. NAMED ONE OF THE BEST BOOKS OF THE YEAR BY The Wall Street Journal • Financial Times In The Power of Habit, award-winning business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. Distilling vast amounts of information into engrossing narratives that take us from the boardrooms of Procter & Gamble to the sidelines of the NFL to the front lines of the civil rights movement, Duhigg presents a whole new understanding of human nature and its potential. At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, being more productive, and achieving success is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives. With a new Afterword by the author   “Sharp, provocative, and useful.”—Jim Collins   “Few [books] become essential manuals for business and living. The Power of Habit is an exception. Charles Duhigg not only explains how habits are formed but how to kick bad ones and hang on to the good.”—Financial Times   “A flat-out great read.”—David Allen, bestselling author of Getting Things Done: The Art of Stress-Free Productivity “You’ll never look at yourself, your organization, or your world quite the same way.”—Daniel H. Pink, bestselling author of Drive and A Whole New Mind “Entertaining . . . enjoyable . . . fascinating . . . a serious look at the science of habit formation and change.”—The New York Times Book Review

Charles Duhigg is an American journalist and non-fiction author. He was a reporter for The New York Times, currently writes for The New Yorker Magazine and is the author of two books on habits and productivity, titled The Power of Habit: Why We Do What We Do in Life and Business and Smarter Faster Better.

Charles Duhigg

The Power of Habit

If you can’t find time to read, the best way is to listen to audiobooks while commuting, working out or cooking. 👍 With <a href="https://amzn.to/3qQwKhA">Amazon’s Audible </a>you get 2 audiobooks for free. You can listen online or offline. You get to keep your audiobooks even if you cancel. Here are my top 20 books that will change your life. Read them to shape your thinking and improve your lifestyle.

The Most Life-Changing Books

I recommend this book to everyone who has dreams of living an adventure. Because life is an adventure. It’s the possibility of having a dream come true that makes life interesting.

The Alchemist  by Paulo Coelho

There are two mindsets. Fixed mindset and growth mindset. This book will open the whole new world for your growth potential.

Mindset  by Carol Dweck

I never understood how wealth worked. This book completely changed the way I think about money and creating wealth.

Rich Dad, Poor Dad  by Robert Kiyosaki

Whether you like people or not you have to learn how to become more influential to live a better life and build a meaningful business.

How to Win Friends and Influence People  by Dale Carnegie

You are a miracle. You already have everything you need. You already are everything you want to be and this book will show you how to fight your ego to become more content and present.

The Power of Now  by Eckhart Tolle

This book about humankind completely changed the way I understand life and all the stories that keep it together.

Sapiens  by Yuval Noah Harari

The more you read the more curious you become.

motivationandinspiration

Motivation & Inspiration

20 Life-Changing Books That Shape Your Thinking

Don’t work for money, make money work for you

Money Management 

Poor work for money, the money work for rich

If your financial intelligence is low, money will run all over you. It will be smarter than you. If money is smarter than you, you will work for it all your life

Poor dad tells his son :
Study hard and get a good job at a big company. 
Rich dad tells his son : 
Study Hard and get a good company to buy.

Most people fail to realize that in life, it’s not how much money you make, it’s how much money you keep

Money without financial intelligence is money soon gone.

The lack of money is the root of all evil

A person can be highly educated, professionally successful, and financially illiterate.

If you want to go somewhere, it is best to find someone who has already been there.

Money comes and goes, but if you have the education about how money works, you gain power over it and can begin building wealth.

So many people say, ‘Oh, I’m not interested in money.’ Yet they’ll work at a job for eight hours a day.

The primary difference between a rich person and poor person is how they manage fear

Although we have been successful in our careers, they have not turned out quite as we expected. We both have changed positions several times-for all the right reasons-but there are no pension plans vesting on our behalf. Our retirement funds are growing only through our individual contributions. Michael and I have a wonderful marriage with three great children. As I write this, two are in college and one is just beginning high school. We have spent a fortune making sure our children have received the best education available. One day in 1996, one of my children came home disillusioned with school. He was bored and tired of studying. “Why should I put time into studying subjects I will never use in real life?” he protested. Without thinking, I responded, “Because if you don't get good grades, you won't get into college.” “Regardless of whether I go to college,” he replied, “I'm going to be rich.”

Kiyosaki is best known for his book Rich Dad, Poor Dad, the #1 New York Times bestseller. Kiyosaki followed with Rich Dad's CASHFLOW Quadrant and Rich Dad's Guide to Investing.

Robert T. Kiyosaki

Rich Dad, Poor Dad

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