52 in 52 Book Summaries

Book Summary: You Are Here by Thich Nhat Hanh

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You Are Here: Discovering the Magic of the Present Moment by Thich Nhat Hanh

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The Essence

Zen master Thich Nhat Hanh, distills the core Buddhist teachings and practices all in under 200 pages. Observing the presence of everything in this world is only ever truly recognized when we first become present of ourselves. Thich Nhat Hanh stresses the importance of mindfulness as the main instrument at our disposal in the art of living and provides us with techniques for cultivating mindfulness in our own lives. All the while he is able to share lessons in Metta, non-self, impermanence, and emptiness—all of which are imperative to Buddhist teachings. Simply written, this short piece is an elegant yet practical reminder of the power and relevance of Buddhist thought in each of our seemingly independent subjective realities.

You Are Here Summary Journal Entry:

This is my book summary of You Are Here Thich Nhat Hanh. My notes are a reflection of the journal write up above. Written informally, the notes contain a mesh of quotes and my own thoughts on the book. The Journal write up also includes important messages and crucial passages from the book.

  • You can become a torch shining out enlightenment and compassion, not just on those who are near to you, but on the whole society in which you live. This reminds me of the power of intentional living. If i exemplify everything I stand for, I am more then just a change for those around me, I represent a force in the shift towards a societal adjustment towards equanimity.
  • The Essence of the Buddha’s Teaching
    1. Impermanence
    2. Non-self
    3. Nirvana
  • ‘This body is not me, I am not caught in this body. I am life without boundaries. I have never been born, and I shall never die.’
  • The true nature of a thing is not being born, and not dying. Birth and death are nothing more than concepts.
  • Do not fear death. Birth and death are only doors through which we pass, sacred thresholds on our journey.
  • The idea of being and nonbeing have to be rejected. These notions do not apply to reality. We are always in a state of existence. The idea of a dualism just does not appropriately relate as a model for understanding reality as we live it.
  • Learning to die is a very profound practice. Far too often people are attached to the idea that deaths seal is something to fear. But Why? Is it the uncertainty? Uncertainty revolves all around us. We have no evidence that the fading of the individual identity we have created is somehow the eradication of consciousness. Embrace the mortality, once you learn to die life has no limits.
  • There is only manifestation and non-manifestation; existence and non-existence are just concepts. I am still learning to understand this. Yet perhaps the lesson isn’t to conceptually understand, but embrace the lesson for its paradoxical nature and accept it for what it is.
  • BE AWARE:
    1. Of the suffering caused by the destruction of life.
    2. Of the suffering caused by exploitation, social injustice, stealing, and oppression.
    3. Of the suffering caused by sexual misconduct.
    4. Of the suffering caused by unmindful speech and the inability to listen to others.
    5. Of the suffering caused by unmindful consumption.
  • Live in the present moment with full awareness; this is the only way to deal with insecurity, fear, and suffering without any regrets.
  • Conflict and suffering tend to be caused by a person not wanting to surrender his concepts and ideas of things. We become trapped in our mental representations of the world. It is through these static models that the world begins to not make any sense. But it is, and never was, that the world didn’t make any sense—it’s always your representation. We must begin to allow our view of the world to become fluid. For it is only through this fluidity that we can embrace the changing landscape for what it is and not want we want it to be.
  • “Beginning a new means being determined not to repeat the negative thing we have done in the past. When we vow to ourselves, I am determined not to behave as I did in the past, transformation occurs immediately.”

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in You Are Here.

1. A Gradual Awakening by Stephen Levine

2. The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh

3. Peace Is Every Step: The Path of Mindfulness in Everyday Life by Thich Nhat Hanh

Find the book on Amazon: Print | Audiobook

Check Out More 52 in 52 Challenge Summaries

Note: This page contains affiliate links. This means that if you decide to buy a product through them, I will receive a small commission. This has no additional cost to you. If you would like to support Forces of Habit, please use these links. If you do use them, thank you for the support.

Failure

Becoming the Third Bricklayer: Lessons in Cognitive Appraisal

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Becoming the Third Bricklayer: Lessons in Cognitive Appraisal

 

Three bricklayers are asked: “What are you doing?”

The first says, “I am laying bricks.”

The second says, “I am building a church.”

The third says, “I am building the house of God.”

The first bricklayer has a job. The second has a career. The third has a calling

 

What about the three bricklayers is so different?

How can each of them have such varying perspectives on what is happening?

Why can’t we all be the third bricklayer?

It’s all a matter of intention.

The Bricklayer parable highlights how even the most mundane tasks can mean the most profound of things. Modern psychoanalysis has discovered that how we think about changing our lives is fluid—no one has to live a meaningless life, we can use the lessons from cognitive appraisal to become the third bricklayer.

But how? Can a situation really be anything but what I see? And if it were really possible to change how would I?

Below you’ll find the answers to those questions and much more. Creating an intentional life isn’t easy. My hopes are that below you’ll find what you need to start becoming more aware of the various ways our interpretation can be altered, and in turn use that information to modify how you present your life to yourself—together we can become the third bricklayer. Let’s get started.

What is Cognitive Appraisal?

Everything can be taken from a man but one thing: the last of human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way. –Viktor Frankl

Cognitive appraisal is the personal interpretation of a situation; it is how an individual views a situation. Appraisals refer to direct, immediate, and intuitive evaluations made on the environment in reference to personal well-being.”

Our mechanisms for appraisal are powerful tools that provide a window into how each of us subjectively experiences life situations. They are strongly correlated with our emotional states, and are seemingly automatic—we will work on that soon enough.

To use the parable as an example, each bricklayer has made an evaluation of the situation given what he or she knows. Yet through the changeable perceptions of the circumstance, each yields distinct outlooks—they have different cognitive appraisals.

So it seems that though nothing externally has really changed, it is as Psychotherapist Viktor Frankl said, our attitudes that shape what we perceive. But perhaps the parable isn’t a good enough example.

Real World Examples of Appraisal

Let me give you a personal example,

I work at a warehouse full time for 12-hour shifts on the weekends. Under some circumstances, standing for 11 hours a day, doing the same task can be considered mundane, mind-numbing, or perhaps even slave work.

But it doesn’t have to be.

Now consider the following appraisal to my situation as I perceive it:

Where I work we pack food that helps people lose weight.

I took this simple detail and transformed my job into a profoundly meaningful duty.

I’m not the guy who just packs boxes all day. I am the guy who with each box is potentially combating the obesity epidemic in our country. Each and every box of food we ship out has the potential to make the difference in changing someone’s habits. Some people have not learned how to control their eating habits which have led to years of poor choices. I have been given another opportunity to live by my life creed; this packing job is part of fulling my greatest self.

I’m part of changing someone’s habits for the better—I have a calling.

Notice how quite different my warehouse job now seems, Each day I am excited to go and work because I know how much this means to someone else, and I have made it mean something to me by reappraising a normal job to fit my personal model of living.

If you think that what you’re experiencing is somehow worse, and therefore it’s not possible to change your situation. Let me give you a more extreme case.

Psychotherapist Dr. Viktor Frankel was captured and imprisoned in an Auschwitz concentration camp during some of the most brutal periods of mass genocide during the Second World War. Professor Frankel endured a time when you were more blatantly likely to die at any given moment for no specific reason you could ever rationalize—consciously aware of his mortality with little ways to guard it. Many inmates found it hard to see existence as anything but meaningless, hopeless, and disparaging.

Yet Frankl found purpose. Frankl wanted to rewrite his manuscript that he believed to be a solution to mental health issues of his time. He immersed himself in his calling. Any situation he encountered became another mechanism to share his insights about how we could all live through anything just as long as we own had a why.

He recounts, “When in a camp in Bavaria I fell ill with typhus fever, I jotted down on little scraps of paper many notes intended to enable me to rewrite the manuscript, should I live to the day of liberation. I am sure that this reconstruction of my lost manuscript in the dark barracks of a Bavarian concentration camp assisted me in overcoming the danger of cardiovascular collapse.”

Appraisal Matters.

Given the examples you how much our appraisal really changes what we are experiencing. The situation is only a small matter in comparison to our appraisal. But how can you start recognizing these opportunities for reappraisal in your own life?

For a more in-depth look at Vitor Frankl's experience, go check out A Man's Search For Meaning.

Questions for Guiding Cognitive Appraisals

These questions cover the various degrees that a situation could be interpreted. Each question gauges the common determinants for how humans tend to appraise their lives. By asking yourself these questions, you can start reappraising situations in your life towards your calling.

Is it this situation pleasant?

When a situation presents something we desire, we automatically evaluate it in view of that. Before we can even cognitively deliberate what is happening, our prior happenstances have already created an evaluation model. We have to start asking ourselves what that appraisal is to access its usefulness. Pleasant or unpleasant, what matters is that we have noted what our immediate reaction was as a reference for what it can become.

How much attention does the situation call for?

An easy way to interpret a situation is to weight its impact on your attention. Is it something that requires your undivided attention? Are you able to ignore it? Or perhaps it is something that you can avoid having any attention on whatsoever. We need to understand the toll of attention a situation takes on our lives to access whether this is a matter even worth redirecting.

How certain am I about what is happening?

When we feel certain, we feel at ease. Part of changing our interpretation is finding a level of certainty amongst the waves of uncertainty. Questioning the unpredictability of what is happening provides insight as to why we may be focusing the level of attention we are on the situation. Part of the reason something may feel as though it is ruling your life—taking up all your attention—is because of how certain you feel about the situation.

Are there obstacles in this situation? How much effort is involved?

Knowing the obstacles offer a measure for reinterpretation. If you’re like me, knowing situations have obstacles makes it very enticing because anything that presumably offers a challenge is a method of strengthening my being. Any complications in a situation that arise can become a means of reaching our personal calling. When we ask ourselves about how much effort this particular situation takes, we become aware of the level of attention we are giving an event. If a situation requires a lot of effort, it becomes more important to ensure our appraisal is oriented towards our calling.

What control do I have over the situation? Is this situation my responsibility? Do I deserve this situation?

The extent that you believe you have control over a situation in your life matters. When you are experiencing a situation that is controlled by external factors it seems as though nothing can be done. We need to know the basis for which a given situation is under our control. Once we start addressing only those things in our control, we can become more comfortable with what isn’t. Such awareness legitimizes the situation. It’s no longer just a situation you’re a part of, it is an event you are observing. Like an outsider looking in from a distance, asking these question putting you in a position to pinpointing exactly what’s responsible for what.

Be The Third Bricklayer

No matter the actual substance of the experience, you take only what is of pragmatic value. It’s important that you develop enough awareness of what actually is happening to remove yourself from what you think is happening. What you experience is fluid, and in no way have to be what you’re making out to be.

Our defining moments are exactly that; ours.

Part of intentional living is asking all the right questions, it’s my hope that I was able to provide you with some questions to change how you are presenting your life to yourself. It's only through asking these questions that I believe we each can orient our lives to always to focus on a calling—to become the third bricklayer.


My Motto: Today is the best day of my life

I treat every day as the best day of my life because no matter the praise, disappointment, obstacles, or success I know that I am doing everything that is in my control to live to the standards of my greatest self.

How? It all starts with my 5 habits. Find out more here.


52 in 52 Book Summaries

Book Summary: The Book by Alan Watts

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The Book On the Taboo Against Knowing Who You Are by Alan Watts

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The Essence

Alan Watts is one of the pioneers for interpreting and popularizing Eastern philosophy towards a Western audience. In The Book Watts addresses one of the core assumption in Eastern thought; that the self or ego that we create and identify as a separate being does not really exist. A mind-altering experience on every page, the illusion of separateness we attach to is identified as the problem, and a solution to our ego trip is offered. Since forcibly ignoring the self only strengthens its influence, we must embrace it, learn so much about it that our new found self-consciousness makes its influence blatant—we gain control with awareness. By accepting our condition—craving for categorization—we can begin to monitor how we create these imitation realities and modify our conscious experience to embrace our relationship with the universe—everything is interconnected, it is all one. You’ll gonna want to read Watts book a few times, an existential manual of this caliber is timeless and profoundly insightful.

The Book On the Taboo Against Knowing Who You Are Summary Journal Entry:

This is my book summary of The Book On the Taboo Against Knowing Who You Are by Alan Watts. My notes are a reflection of the journal write up above. Written informally, the notes contain a mesh of quotes and my own thoughts on the book. The Journal write up also includes important messages and crucial passages from the book.

  • Our normal sensation of self is a hoax, or, at best, a temporary role that we are playing, or have been conned into playing — with our own tacit consent, just as every hypnotized person is basically willing to be hypnotized. The most strongly enforced of all known taboos is the taboo against knowing who or what you really are behind the mask of your apparently separate, independent, and isolated ego.”
  • To Know IT you must understand that you cannot understand it. This sounds like epistemological modesty to me. “The universe is at root a magical illusion and a fabulous game… there is never anything to be gained —through the zest of the game is to pretend that there is. Anyone who brags about knowing this doesn’t understand it, for he is only using the theory as a trick to maintain his illusion of separateness.”
  • Wiggly Universe: Everything is a big wiggle. They wiggle so much and in so many different ways that one can really make out where one wiggle begins and another ends whether it be in space or time.
  • No matter how much we divide, count, sort, or classify the wiggle into particular things, this is nothing more than a method for thinking about the world; Nothing Is Actually Ever Divided.
  • “Just as nothing or organism exists on its own, it does not act on its own. The total interrelationship between all things.
  • On Change: The more it changes, the more it is same. Change is in some ways an illusion, for we are always at a point of uncertainty where any future can occur.
  • America’s reputation for materialism is unfounded… Pleasures are not material but symbols for pleasure—attractively packaged, but inferior in content.
  • Wandering… the best way to discover surprise and marvels. Watts see this as the only real reason to not stay home.
  • “The prevalent sensation of oneself as a separate ego enclosed in a bag of skin is a hallucination which accords neither with Western science nor with the experimental philosophy-religions of the East.”
  • To define is to limit. The words we use in language are limits to the magnificence that is our preymbolic The boundaries we set on the boundless make it impossible to properly define things like the universe.
  • Attention: “an intentional, unapologetic discriminator”. Attention is a narrowed perception. Like a scanning mechanism, it is a flashlight in the darkroom that narrows our perception. While a narrowed perception is great for being sharp, it can only focus on one area at a time.
  • Life is a system of geological and biological cooperation. But man continues to separate himself, as though he is the only subject among a world of objects—such dualist thinking is a neurosis.
  • Two Factors are ignored:
    1. Not realizing that so-called opposites are poles of the same thing. Things like light and darkness, sound and silence, solid and space cannot be without one another.
    2. We are absorbed in conscious attention, convinced that this narrowed perception is the only real way of seeing the world. Further, we view the self-sensations as what makes ‘I’ a conscious being—we are hypnotized by this disjointed vision of the universe.
  • “The individual is separate from his universal environment only in name. When this is not recognized, you have been fooled by your name. Confusing names with nature, you come to believe that having a separate name makes you a separate being. This is — rather literally — to be spellbound.”
  • Memories overtime convinces you that ‘I’ is real—they are actually one of the key parts of the ego-sensation. It gives an impression of a self, the executive, as something that remains constant as life changes—as if our conscious selves were a static mirror reflecting a fixed perception.

As a bonus, here's Alan Watts speaking about some of the topics discussed in his TV series (Thats right, we has insightful enoguh to give a live TV show).

Here's a link to all the episodes of Eastern Wisdom and Modern Life.

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in the book.

1. The Wisdom of Insecurity: A Message for an Age of Anxiety by Alan Watts

2. Be Here Now by Ram Dass

3. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

Find the book on Amazon: Print | Audiobook

Check Out More 52 in 52 Challenge Summaries

Note: This page contains affiliate links. This means that if you decide to buy a product through them, I will receive a small commission. This has no additional cost to you. If you would like to support Forces of Habit, please use these links. If you do use them, thank you for the support.

Failure

Fail Better: Mental Models for Overcoming Failure

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Fail Better: Mental Models for Overcoming Failure

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better” -Samuel Beckett

As humans, we are not particularly interested losing, in any context. Scientists who study human decision making have identified several our predisposition to value losses over gains—failing can be biologically hard to embrace. It’s in our evolutionary recipe to take loses harshly, and therefore, getting excited about failure has been a bittersweet lesson for me.

My accomplishments take a central role in creating the narrative that I embrace. Failure, in a way, is the deconstruction of those ideals. Any idea I have of myself can easily be second-guessed from a circumstance in my life that proves otherwise.

But that’s just it.

It isn’t the event that is harming me, it’s my mindset. So how can we reconstruct how we think? What does it take to reinvent failure? How can we fail better?

Enter Mental Models.

“The chief enemy of good decisions is a lack of sufficient perspectives on a problem.” - Alain de Botton

 "A mental model is an explanation for how something works."It is a system, principle, theory, aphorism, heuristic and much more. Call it what you want, its central tenet though is essentially something you carry around in your mind to help interpret the world—broadly I like to think of it as a mental representation of how to think about stuff.

Commonsensically, the particular way you perceive reality will yield a specific perceptual experience. That means when you’re, upset, angry, or feel like a failure part of the reason is the given subjective lens you consider part of the experience—your mental model.

When you train your brain to rethink failure, you win.

Over time I have gathered a toolbox of mental models to help better grip failure by reconfiguring my perception. Failure is not a loss, but an opportunity. These are specific methods to disarm yourself from defending against failure, let’s get right into the 3 mental models for overcoming failure.

Failing Faster

“It’s fine to celebrate success, but it is more important to heed the lessons of failure.” – Bill Gates

When Henry Ford released the Model A it was awful. Mechanics found problem after problem from customers complaining about the quality of the vehicle.

But he and his partners already knew that—Henry Ford wasn’t looking for perfection, he was looking for opportunities to lose.

Subsequently, Ford fixed every single problem. With the information gathered from releasing an imperfect model A, Ford was able to produce the Model T. Ford opted to fail first and succeed later. Without the data from the Model A failure, Ford would have never been able to create a car that is now considered a pivotal moment in automobile history.

Fast failing is a longtime praised in business as the most effective methods for reach maximum effectiveness or efficiency. As a mental model, failing fast can be used to test out any habits, behavior routines that we would like to incorporate into our lives. When we get failure out of the way we save resources that would normally accumulate over the long term, develop correlations for what works, and avoid what doesn’t.

The Obstacle is the Way

“The impediment to action advances action. What stands in the way becomes the way.” -Marcus Aurelius

Originating from Stoic philosophy and popularized by bestselling author Ryan Holiday, the obstacle is the way is a mental model to better embrace the realities our lives that are bringing discomfort by changing your perceptions, actions, and willpower.

What do you get from running away from obstacles? Not much. Any discomfort you experience can be addressed. So when you choose to respond to obstacles with a realistic perception of what they are—your method for breeding success—you see how much control you really have over every situation.

Transform adversity into advantage.

As a mental model, viewing any trial that is to come in your life as exciting, invigorating, and perhaps even something to be grateful for it will bring a new life to all experiences—intentional living starts here.

Surrogation

It’s been said many ways but the first time it really clicked was a few months ago when I heard Daniel Pink say this…

“If you want to know what an experience is going to be like, find someone similarly situated and ask for their experience. A very good way to avoid failure is to learn on someone else’s dime. Let them make the mistakes and then learn from those mistakes. I much prefer learning from other people’s mistakes than from my own.”

We don’t need to reinvent the wheel. When I fail at something. I look for people who have done the same. Now I potentially have a collection of people who have been through the same situation and the best part is, they survived.

So not only does this settle any anxiety about an outcome being the death of me, it gives me information about where to go after that seemingly tragic event occurs.

Take how others have failed to broaden the perspective of your own failures.

Surrogation as a mental model is the meta-mental model—it is a model that heeds advice about the benefit of collecting mental models. The models above are themselves all methods of surrogation. What top performing humans have used or monitored in their own experience are the best tools for addressing your own issues.

We are not too different from one another. So when you find yourself failing, look towards those who have ventured into the same valley as you, how did they survive?

Fail, in fact, fail a lot; you’ll learn far more.

Many of these mental models for interpreting the world are similar. In one way or another they all state when things don’t work, make a serious effort to understand why, and you are bound to be successful. Part of living an intentional life is bringing meaning to even the banalest. Don’t minimize your failures, become aware of each event, and use the mental models above to modify your perception. Soon you’ll see failure will no longer be an inhibitor, but the contributor to all of your achievements.


My Motto: Today is the best day of my life

I treat every day as the best day of my life because no matter the praise, disappointment, obstacles, or success I know that I am doing everything that is in my control to live to the standards of my greatest self.

How? It all starts with my 5 habits. Find out more here.

52 in 52 Book Summaries

Book Summary: Silence by Thich Nhat Hanh

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Silence: The Power of Quiet in a World Full of Noise by Thich Nhat Hanh

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The Essence

Prolific Zen Master Thich Nhat Hanh addresses the vital procedures to monitoring and modifying our reality—it’s all about silence. Silence is undervalued. Our minds our nonstop, bouncing from thought to thought with no sign of stopping. All of this noise is constantly shaping us, drawing us into patterns of suffering. But with silence, we can being to see the space between the noises, and discover who we really are and what we aim to become. This practical guide shares the tools for rediscovering our greatest potential.

Silence Summary Journal Entry:

This is my book summary of Silence by Thich Nhat Hanh. My notes are a reflection of the journal write up above. Written informally, the notes contain a mesh of quotes and my own thoughts on the book. The Journal write up also includes important messages and crucial passages from the book.

  • The Four Nutriments:
    • Edible Food: What we eat affects how we feel. Often, we eat something not because we are hungry, but to console ourselves or to distract ourselves from uncomfortable feelings.
    • Sense Impressions: What we take in with our senses and our mind. We tend to use sensory food as a way to run away from right now. In those moments we run away from ourselves and cover up the suffering inside.
    • Volition: Our primary intentions and motivation. It feeds us and gives us purpose. We need space to act with intention. Volition is a tremendous source of energy. But it must come from the heart. Find meaning in things far grander than yourself, it will fuel your motivation to relieve suffering.
    • Consciousness; both individual and collective: Every one of us has the capacity to love, forgive understand, and to be compassionate. Toxic elements when consumed are like the rudiment process; chewed and used later. Collectively when we surround ourselves with people who gossip, complain, and are constantly critical, we absorb these toxins. Silence and space in one’s life cannot be achieved along by no one. Be conscious of what and who you surround yourself with.
  • Silence is essential. “We need silence, just as much as we need air, just as much as plant need If our minds are crowded with words and thoughts; there is no space for us.”
  • Our need to be filled with one thing after another and another all the time is a collective disease of all human beings; let’s work to cure it.
  • Store Consciousness: The lower part of our mind; the basement of the house. The bulk of our mental life.
  • Mind Consciousness: The upper part of our mind; the living room. What comes up or arises can be thought of as the guest of our consciousness.
  • The seeds of our mind are stored in the basement, and whenever one is stimulated it manifests on the level of mind consciousness. Seeds of anger, fear, and distress can be planted in the basement early on in our development. When unwholesome seeds are stimulated; it can take over our living room like an unwelcomed guest. Practice what Buddhism calls The Practice of Diligence. Do not water seed of hatred or craving, be mindful: chose to instead selectively water the plants or joy, love, and compassion.
  • Nonstop thinking plagues us. People do not seem to be able to live without the “Sound Track.” As soon as they’re alone or even with their coworkers or their loved ones right in front of them—they try to fill up the tiniest bit of open mind space right away.
  • Practice deep listening. Next time someone asks you a question, don’t answer right away. Receive the question or sharing and let it penetrate you so that the speaker feels that he or she has really been listened to.
  • 2 Dimensions of solitude:
  1. Physically alone
  2. Being able to be yourself and stay centered even in the midst of a group setting.
  • What is the most precious thing we can give to one another? Our presence. This contributes to the collective energy of mindfulness and peace.
  • When confronted with suffering we must:
    • Recognize → Embrace→ Transform
      Reminiscent of a type of cognitive reappraisal, our suffering must be identified, accepted and modified. When modified, we either, eliminate, change, or accept the suffering.
  • If we NEVER suffer, there is no basis or impetus for developing understanding and compassion. Suffering is very important. We have to learn to recognize and even embrace suffering as our awareness of it helps us grow—the experience is imperative.
  • Goals are great. We can have wishes, hopes, and aim—none of this is counter to the Buddha’s teaching. But we shouldn’t allow it to become something that prevents us from living happily right here, right now.
  • Find your quiet space. Your first priority should be to find your own quiet space inside so you can learn more about yourself; broaden the understanding of your suffering.
  • “The island of self”: You are always with yourself; you cannot lose yourself. Be present. This place within yourself is the core of your awareness and not any of the nutriments we are aware of. Experience and observation are separate, yet connected.

Something special that I took from this book. I carry with me every day. Thank you Thich Nhat Hanh for words powerful enough to change my reality.

Kiante note card quote
"Waking up this morning I smile. Twenty-four brand- new hours are before me. I vow to live them deeply and learn to look at everything around me with the eye of compassion."

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in Silence.

1. Mindfulness in Plain English by Bhante Henepola Gunaratana

2. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

3. Mindfulness: A Practical Guide to Awakening by Joseph Goldstein

Find the book on Amazon: Print | Audiobook

Check Out More 52 in 52 Challenge Summaries

Note: This page contains affiliate links. This means that if you decide to buy a product through them, I will receive a small commission. This has no additional cost to you. If you would like to support Forces of Habit, please use these links. If you do use them, thank you for the support.

Failure

How Habits Fail: Common Mistakes in Habit Formation

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How Habits Fail: Common Mistakes in Habit Formation

I fail a lot.

  • I fast intermittently between 8 pm and noon; I’ve but I ate an entire tub of ice cream at midnight.
  • Forces of Habit was a supposed to launch at the beginning of 2017
  • I was fired from my first ‘real’ job

When it comes to habit formation. I have a laundry list of failures.

But I’m grateful.

Because without those failures, I would never have been able to build a method for living the best day every day. Intentional living begins with failure in mind, and common mistakes in habit formation are a dime a dozen on our journey to becoming our greatest selves.

Look at the numbers. By this point in the year, over 50% of New Year resolutions enter the ether. Take gym memberships for example.

Gym membership rates are down. People say it's “too hard to get back on-track” or “its hard to find time”.

Try as we may, why don’t good habits work out? How can we make change easier to change our lives for the better?

If you build good habits properly, results will come.

Let me tell you what I’ve learned from deliberating reforming my ability. Piece by piece I harbored mistake after mistake. I’ve learned from the best and built great habits. It’s my turn to share the common mistakes you’ll encounter on your journey toward habit formation.

Building too many habits at once.

Changing behavior is by far one the most challenging things a person can do, so why do it in several domains of your life at a time? Habits take a substantial amount of time and energy to change, so when we take on multiple habits at a time we lose out on giving our all to making a change.

When I first started building habits I was only running. Every day I would run a bit and feel like a champion; that was it. I didn’t need to read, eat healthy, or meditate. Those things came once I felt deeply rooted in my first habit.

You seek the outcome rather than relishing the process

Goals are great but, getting wrapped up in the idea of hitting your goals will level your drive when change doesn’t come—there will be times you won’t see any change.

New goals do not yield results just because you put in some work.

You need to put work into building your habits every day and leave the expectation of an outcome at the door. As we improve, the effects of our actions become blurred and fear of stagnation sets in; have faith. If you have a system, stick to it, long-term growth is inevitable as long as consistency is present.

All of our efforts are not linearly related to the outcomes. Nonlinearity resulting from a linear force exerted on an object isn’t uncommon. Said another way the efforts we put in may not result in the same improvements we saw right when we started.

So when you find yourself thinking too much about the goal or outcome, step back, ask yourself what is the habit that gets you to the outcome, and do the thing.

Further Reading: Fooled by Randomness

Your Habits are Private

Part of making an obligation to yourself is making sure you’re not the only one aware.

Last month I edited three photos every day and I kept myself motivated by sharing a public google doc that I shared on social media and the newsletter.

 

I did it.

Missing a day would not only let me down but my readers. I made it hard to quit and easy to stay motivated.

Completing a task that everyone knows you are aiming for can be invigorating—the change becomes you. Social proof backed habits put your reputation on the line, something so precious that humans are evolutionarily predisposed to be ruffled by the idea of being socially ostracized; take advantage of this.

Use social proof. When you hide your habits from people it is easy to quit.

Who can think poorly of you if no one even knew what your plans are? But the flip side, who can encourage you if no one knew what your plans are?

 

Find the link to the google doc in this month’s newsletter.

Not signed up? Here is the link to all 90 pictures

Further Reading: Influence

You’re Attempting Unreasonable Habits

“I wanna start reading; I’ll read for 8 hours a day”

“I think I will start exercising; I’ll do 100 pushups and 10k every day”

“Maybe it’s time to start a diet; oh, I’ll just start a 20-day water fast”

When you set too large of a commitment from the start, you set yourself up to fail. It isn’t about the quantity of the change initially, that will come as you gradually raise your standards.

At first, think small.

Instead of 100 push-ups, how about 1? Your mindset may be motivated now, but your brain needs time to strengthen the synaptic connections. Letting out brains grow accustomed to the routine keeps the habit going when you aren’t so motivated; the habit is already ingrained in you. You no longer need to be pumped to do the thing because there is less inhibiting you from considering anything that isn’t the habit in the first place.

Pick a habit and start small. Focus on the repetition, and once you have then down, up the intensity.

Further Reading: Read More, Small Actions and Meditation: The One Minute Sit

Not tracking the change.

“What gets measured gets managed" -Peter Drucker

A common mistake in habit formation is forgetting to track. An easy way to demotivate yourself is to lose track of the metrics you’re using to access the progress of a habit. Knowing how long it’s been is great reference information for when you are tweaking the habit for better results.

When it comes to tracking I am a maniac.Forces of habit Journal

I track all of my habits in my personal development journal as a method to encourage myself and others. It really is a physical representation of all the hard work I put into becoming my greatest self.

Try to remember every time you hit an achievements mark. How far have you come? What patterns do you notice? Where did you write down that game plan?

Building a habit is a lot easier when you formally record your progress, and the best method to breed your success is keeping it all in a single place, like a notebook or journal.

Writing something down has a memorizing feeling to it. Putting something to paper in a meaningful place it makes it real. It’s much harder to back out of a commitment you make with yourself especially if it is solidified in writing.

Further Reading: Journaling for growth

Attempting to Reinvent the Wheel

If you want to know what an experience is going to be like, find someone similarly situated and ask for their experience. A very good way to avoid failure is to learn on someone else’s dime. Let them make the mistakes and then learn from those mistakes. I much prefer learning from other people’s mistakes than from my own.

-Daniel Pink

Another common mistake in habit formation is starting from scratch. Billions of lives have been lived, so why fall for the same pitfalls that cause someone else to fail? The lesson has already been learned, so instead of making the same mistakes try taking using what they learned and build upon it to create a new and improved habit.

Someone’s gotta fail, but no one said it only has to be you. Your next choice can be backed by the lessons of the entire human race.

Keep failing

If I can offer one parting piece of advice it would be to keep failing. All of the common mistakes in habit formation listed above only exist because people like me and you took a chance and failed—it’s just part of life.

Habit change won’t be getting any easier anytime soon. But by avoiding these common mistakes in habit formation, I know you can start to live more intentionally.  


 

52 in 52 Book Summaries

Book Summary: Man’s Search for Meaning by Viktor Frankl | Forces of Habit

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Forces of habit journal summaryMan's Search for Meaning by Viktor Frankl

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The Essence

 An autobiographical account of the horrors of life within a concentration camp during the Holocaust. Enduring seemingly indescribable hardships, Psychologist Viktor Frankl was inhumanely beaten, degraded, and placed under insurmountable distress. But he managed to not only survive; he discovered a theory to explain the meaning of life. Lifes focus is not on seeking out pleasures or avoiding the misery. It is a meaning that makes life that matters. But this isn’t a claim to have developed a universal recipe for life’s purpose. The meaning of anyone’s life is a subjective venture. Life’s meaning varies. It is fluid, always changing with the context of the perceiver's life. What’s most important is that each and every one of us has some meaning. Without it, we leave room for stagnation, and mental pathologies become almost inevitable. Any hardship can be withstood when we have meaning. Frankel himself became living proof of the ability of meaning to save a life. When everything was lost, one freedom stood; Frankl’s attitude in his circumstance. Meaning fortified Frankl’s mind against the neurosis that began to plague the fellow prisoners as they lived day in and day out with a higher likelihood of death at any moment then anyone ever normally endures. Frankel noticed a pattern in the behavior that led to states of disillusionment and created a therapy known as Logotherapy to combat a stagnant life.

Man's Search for Meaning Summary Journal Entry:

This is my book summary of Man's Search for Meaning by Viktor Frankl. My notes are a reflection of the journal write up above. Written informally, the notes contain a mesh of quotes and my own thoughts on the book. The Journal write up also includes important messages and crucial passages from the book.

  • Logotherapy: Founded on the belief that a human’s life purpose is a purpose in and of its self. The therapy is the pursuit of that life meaning—whatever it may be.
  • The categorical imperative of Logotherapy: “Live as if you were living already for the second time as if you had acted the first time as wrongly as you are about to act now!”
  • SEEK MEANING: Mans main concern is not to gain pleasure or avoid pain. Be ready for suffering, just be sure to assign meaning to it.
  • Frankl attempted to create a scientific distance from himself to unbiasedly observe the psychological behaviors of the prisoners. He found that over time only men whose inner spirit deteriorated fell victim to the disillusionment that came with daily life in the concentration camp. Why? Frankl believed it had to do with retrospective thinking. If a man had nothing to look forward to because life was essentially over, he would ruminate on the past, so much so, that it would lead to his downfall due to relative deprivation. For anything that a man was before he entered the concentration camp was better than the current life circumstances.
  • When we are no longer able to change a situation we are challenged to change ourselves.
  • Man can pressure a vestige of spiritual freedom, of independence of mind, even in such terrible conditions of psychic and physical stress.
  • He who has a WHY to live for can bear almost any HOW. - Friedrich Nietzsche
  • In the same way fear brings to pass what one is afraid of, likewise, a forced intention makes impossible what one forcibly wishes. This is the idea of paradoxical intentions. Frankl believed that forcing an aversion via affirmation one way or another could actually set a man free from it. Likewise, that meant that dreading a certain outcome would only increase its inevitability.
  • Be worthy of your suffering… Our last inner freedom cannot be lost. Beware of suffering for it is an achievement.
  • The meaning of life always changes.
  • We need humor. If you cannot develop a sense of humor, life can become a somber experience.
  • We can discover meaning in 3 different ways:
  1. By creating a work or doing a deed; achievement or accomplishment
  2. By experiencing something or encountering someone: love, or goodness, truth, and beauty
  3. By the Attitude we take toward unavoidable suffering; suffering will cease to be so when we find meaning
  • LOVE is the only way to grasp another human being in the innermost core of his personality.
  • Stop asking what is life? Life questions you:

“The meaning of life differs from man to man, from day to day, from hour to hour. What matters, therefore, is not the meaning of life in general but rather the specific meaning of a person's life at a given moment. To put the question in general terms would be to the question posed to a chess champion: "Tell me, Master, what is the best move in the world?" There simply is no such thing as the best or even a good move apart from a particular situation in a game and the particular personality of one's opponent. The same holds for human existence. One should not search for an abstract meaning of life. Everyone has his own specific vocation or mission in life to carry out a concrete assignment which demands fulfillment. Therein he cannot be replaced, nor can his life be repeated. Thus, everyone's task is as unique as is his specific opportunity to implement it. As each situation in life represents a challenge to man and presents a problem for him to solve, the question of the meaning of life may actually be reversed. Ultimately, man should not ask what the meaning of life is, but rather he must recognize that it is he who is asked. In a word, each man is questioned by life; and he can only answer to life by answering for his own life; to life he can only respond by being responsible.”

  • Frankl loses the lot. Everything is taken, nothing is left. Yet he is able to live. Empathically this real-life story taught me gratitude for my own life. It marks yet another reason materialism is now trivial to me. These men lived with nothing when the terror crept in. Stuff is only a placeholder, and filling my life with it before was only a way to distract myself from my own mortality, uncertainty, and impermanence. When death finally seems certain, I need not hold on to anything in this world. Having finished reading this book, I had even less of a reason to hold sustained value to the perks of mass consumerism that I was blinded by for so long.  Thank you to Frankl for enduring. People like me are able to learn a valuable lesson about the meaning of life.
  • Here is an inspiring lecture from Frankl after his experience talking about the human's search for meaning. The ideal man, and his search for meaning.

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in Man's Search for Meaning

1. The Will to Meaning: Foundations and Applications of Logotherapy by Viktor Frankl

2. The Alchemist by Paulo Coelho

3. The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz

Find the book on Amazon: Print | Audiobook

Check Out More 52 in 52 Challenge Summaries

Note: This page contains affiliate links. This means that if you decide to buy a product through them, I will receive a small commission. This has no additional cost to you. If you would like to support Forces of Habit, please use these links. If you do use them, thank you for the support.

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Speed Read: Improving Your Reading Comprehension | Forces of Habit

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Speed Read: Reading for Comprehension

He can speed read a page a single second, a page with each eye, or perhaps he even just slams the book against his head and comprehends every notch in the message. Speed reading is classically depicted as a reader vigorously turning pages faster than his hands keep up. But if his hands are having a hard time, what makes people think his brain is reading for comprehension?

forces of habit speed read

With anatomical and neurological limits in mind, the question isn’t how to read faster, it’s how to read better. What it takes to become a better reader is vague, but what’s clear is that speed reading—as stereotypically depicted—misses the mark on what we desire most from reading; we aim to understand, to learn something.

Yet all is not lost, while we cannot read 1000 words per minute, we can certainly optimize our reading to maximize speed without loss of any comprehension.

So let’s go over some misconceptions about increasing your reading speed, and I’ll share the real way to read better.

How Reading Works

Before we can debunk the common speed reading techniques, let’s talk about how reading works.

Anatomically, the visual process is the bases for our reading prowess.

When you read your eyes do not smoothly run across the words. Instead, like a bouncing ball from left to right, the eye’s hop across the line until they reach an endpoint; zipping back to the next line to start the route again—this zip back in know as the return sweep. The process can more descriptively be broken down into three steps: fixation, saccade, and cognitive processing.

The fixation is the initial point of focus. The eye locks on to a word or phrase which we use as stopping points.

Next comes the Saccade. It is a length of movement from one fixation point to another. Varying in length, the saccade is the bumpy movement of focus across the text. Words that make up the saccade tend to be those that are already subjectively understood—words we are so comfortable with we do not need to fixate on them.

Last but not least, Cognitive processing takes the data gathered from the saccades and fixations to package the ideas into something comprehensible. The brain constructs a conscious representation of what you just saw based on what you know. Using the space in our working memory, we unconsciously predict how many fixations will be needed, as well as adjust the length of the saccade to accurately understand what is being read.

For example, if you are reading a book that you have read before, the fixation points per line may become sparse, and the saccades longer. Because we have prior knowledge about what is being said, the brain can process the information without having to stop as frequently.

One more thing.

In order for the brain to compensate for misunderstanding of what is being read, we habitually regress to words already read. This is a method for crystallizing the mental representation we then use in comprehending the textlet’s call it intermittent regression. And herein lies our downfall for most quick-fix reading tactics as well as the key to reading better.

The Cognitively Unnatural

You may remember as a kid that learning to speak was easy, but reading and writing were quite the challenges. This is due to how our brains process language and speech relative to reading and writing. Evolutionary psychologist Steven Pinker studies the origin of language within the brain and has found reading and writing to be “cognitively unnatural” relative to our instinctual abilities to speak.

Using verbal language come naturally to us. Yet learning how to read dedicates a substantial period of our development to make any progress. Neurologically it seems that our brains use the information it gathers from verbal speech patterns to assess what is being visually represented in the text. The predictive power of the brain is instrumental to quickly categorizing language into comprehensible bits we use to read.

That power of association combined with our visual acuities makes grasping spoken word the foundation for how quickly we read. But the eyes are the spotters, and the brain is doing most of the heavy lifting. So why do common speed reading techniques attempt to hijack the eyes movements (its fixation and saccades) but leave out our cognitive capabilities?

Speed Reading Misconceptions

“I took a speed-reading course and read War and Peace in twenty minutes. It involves Russia.”

-Woody Allen

Woody Allen’s reading of War and Peace encapsulates the issue with the modern quick fix speed reading classes. They teach speed, but not comprehension.

Programs that use RSVP (rapid serial visual presentation) like Spritz reason that:

  • Removing the inner voice heard when reading (our subvocalization) will increase our speed
  • You can remove moving fixation points and limit saccades by not moving the words
  • You can stop intermittent regression

All of which are seemingly legitimate methods for kicking our word per minute reading speed up towards 900-1000. But flashing the words in a steam does not help us read better. RSVP significantly reduces our ability to recognize what we read because the means for reaching its main selling point—reading faster—strip the brain of the tools used for reading in the first place.

In a study published by SAGE in 2016 titled “So Much to Read, So Little Time How Do We Read, and Can Speed Reading Help?” researchers found that after reviewing the latest speed reading technology large gains in speed where consistently gained only by sacrificing comprehension. One explanation for this phenomena is how speed reading attempts to turn off subvocalization. Counter to popular belief, our vocalizations are not hindering the reading process—they make it possible. Because of how interconnected language and verbal speech are to reading, the voice you hear in your head acts a tool for comprehension.

Having reviewed several experiments whose aim were to limit subvocalization researcher’s state. “These findings support the idea that, when it comes to understanding complex materials, inner speech is not a nuisance activity that must be eliminated, as many speed-reading proponents suggest. Rather, translating visual information into phonological form, a basic form of language, helps readers to understand it.”

Another paper titled “Don’t Believe What You Read (Only Once) Comprehension Is Supported by Regressions During Reading” conducted at the University of California, San Diego found that how our eyes move—fixation, saccades, regression—are imperative to how much we understand about what we just read.

By rapidly showing word after word, we lose our pacing ability. But that pace is how cognitive processing compensates for missing information in a mental model it creates to understand. Researchers found “Our ability to control the timing and sequence of how we intake information about the text is important for comprehension. Our brains control how our eyes move through the text—ensuring that we get the right information at the right time”.

Timing matters. The verdict given the current research is that we cannot rush the speed unless we sacrifice our understanding. So how do we read faster?

How to Read ‘Faster’

I am not a speed reader. I am a speed understander.

-Isaac Asimov

Speed reading is only glorified skimming. What now? How do we become faster readers if speed reading doesn’t make the cut?

Well, that same analysis published by SAGE in 2016 had an answer;

“The way to maintain high comprehension and get through text faster is to practice reading and to become a more skilled language user (e.g., through increased vocabulary). This is because language skill is at the heart of reading speed.-skimming and outlines”

Read more, practice language.

I am sorry to say that there is no special secret sauce to reading faster. Have patience. Read books that stretch your inner voices capacities, and read material more deeply in the fields you are interested in. This will ensure that over time you are challenging yourself with concepts that build upon one another, while also diversifying your linguistic capabilities.

If you’re looking for more tips on how to read more, check out my pieces on increasing how much you read.

Read More: How I Read 50+ Books Per Year

Read for Growth

Now I think of reading faster as comprehension, not WPM. Because if I can understand what I author is saying by reading around, then I do not have to even read the book in the classic ‘cover to cover’.

“Read to understand.” You do not need to read every word, just the important ones. Learning to read faster is only learning to discern which words are most important for you to understand the message of the text.

As you read more in a given field you will notice the similarities in anecdotes and terms used; skip over these explanations, or skim them. Those are for the reader who may not be familiar with the topics, not you. Yet there may still be some value in those things so perhaps you can skim around for anything new before moving forward.

Ultimately speed reading is a skimming tool; it will get you through the text fast and sometimes we need that. But don’t forget nothing makes up for sitting down and slowly reading that book. Now that you know what it takes to read faster, what are you waiting for? Get Reading.


Why do you read? And are you reading enough?

If you’re looking for some great books to start reading more, go check out the titles I have reviewed in my 2017 journal. There are tons of books about psychology, philosophy, meditation, and so much more. Go check out the special page I created to share what I’ve learned about living intentionally with you.

Find the Book Summaries page here.

52 in 52 Book Summaries

Book Summary: Antifragile by Nassim Nicholas Taleb | Forces of Habit

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Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb

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The Essence

Building on concepts from his previous books Fooled by Randomness and The Black Swan, Nassim Nicholas Taleb provides us with a solution to the problems of uncertainty and volatility—embrace the antifragile. Antifragility is what gains from volatility and uncertainty—systems that thrive under shock. We need more antifragility and less complacency in our own lives. The intellectual powerhouse warns against the naive rationalist—Fragilista’s—and their attempts to fragilize the world with no skin in how their decisions change the game. Attempting to remove risk in its entirety only leaves us in a state highly susceptible to the unforeseeable. So instead, take advantage of the stressors and embrace what is unknown by incorporating the various methods of antifragility. Antifragile is truly the modern stoic’s technical guide towards developing an adaptive and resilient perspective for the modern world.

Antifragile Summary Journal Entry:

This is my book summary of Antifragile by Nassim Nicholas Taleb. My notes are a reflection of the journal write up above. Written informally, the notes contain a mesh of quotes and my own thoughts on the book. The Journal write up also includes important messages and crucial passages from the book.

NOTE: Antifragile was by far the most challenging book I had read up to this point. That considered this review is from my first time reading the book over one week and is not representative of the crucial terms discussed. I have much respect for this book and have scheduled it for another read to share with myself and the world the powerful messages hidden in this text.

  • “Antifragility is a property of systems that increase in capability, resilience, or robustness as a result of stressors, shocks, volatility, noise, mistakes, faults, attacks, or failures.”
  • Avoid becoming blind to the natural antifragility of systems, they can take care of themselves. Yet when we intervene we do not give the systems a chance to grow for the unexpected shocks.
  • Time is our ultimate guide for idea salience. We must allow for time to lead us through the reality of years prior; the ancient provides valuable lessons. He who does not have a past has no future
  • Neomiania: the love of the modern for its own sake.
  • READ VORACIOUSLY: humanities, math, science, and then, history.
  • What is the modern stoic sage look like? It is someone who transforms fear into prudence, pain into information, mistakes into initiation, and desire into undertaking.
  • Progress comes from the young. Our relative freedom from the system and the courage to take action decrease over time as the old become trapped by life situation. Our goal is to stay ambitious. Keep our beginner's mind and avoid static patterns of thought.
  • Mitigating what is fragile is not an option, it is required.
  • Being giving something to study in school is easily forgotten, yet what we decide to read on our own will be remembered.
  • Exposure modification: The most important lessons we can learn are about what to avoid—not what to take on. Reduce most of your exposure to personal risk down to a small number of measures and maximize risk in those areas.
  • Nimium boni est, cui nihil est mali: the good is mostly in the absence of bad. -Ennius
  • Technology is best when it is invisible. Yet our tendency is to notice what varies and changes more then what has played a large role but hasn't changed. Example: Water v. the cellphone. We all anxiously wait for the latest iPhone but never appreciate the orthodoxy of waters influence.
  • Stressors are how we grow and deprivation is the ultimate stressor. “Necessity is the mother of inventions…Poverty makes for experience.”
  • “Books have a secret mission and ability to multiply as everyone who has wall-to-wall bookshelves knows well." This is the result our desire to satisfy the addictiveness of curiosity.
  • Want innovation? Start saying no. There is pride in not doing. Imagine the stress that comes from a limited amount of resources to draw from.
  • “Mother Nature is rigorous until proven otherwise: what humans and science do is flawed until proven otherwise." The systems of nature have survived time—the ultimate stress test for antifragility—while man's theories are a fragile conception of our reality, having had little to stress to prove them wholly viable.
  • Society grows from those who take risks. An increase in risk takers is an increase in growth. They are iconoclastic. The ‘crazy’ humans who have ideas of their own, and use imagination and courage to make these ideas happen.
  • Give weight to what has survived over time. To understand what is to come, you must:
    • Respect the past
    • Be curious about the historical record
    • Have a hunger for the wisdom of elders
    • Understand the notion of heuristics
  • Ideas do not evolve by competing with one another. An idea is sustained through the systems and humans that hold them. No idea survives due to its own merits, but rather, it is that the humans who hold such ideas have survived.
  • READ as little as possible from the last twenty years—with the exception of history books that are not about the last fifty years. Read Adam Smith, Karl Marx, and Hayek. TIMELESS TEXTS ARE POWERFUL!
  • Disorder breeds education of the senses, the formation of character, foundation of personality, and the acquisition of true knowledge. Embrace disorder.
  • Big and Fast are Abominations
  • “Do not confuse the purist of happiness with the avoidance if unhappiness; they are not equivalent.”
  • Fraudulent opinions are born when people fit their beliefs to their actions rather than fit their actions to their beliefs.
  • Barbell strategy. Becoming simultaneously conservative and aggressively risky. Have enough safety that you can take very large risks and not be ruined—this is taking advantage of the antifragile.
  • Stoicism is a domestication of emotion, not an elimination. In the same way, the barbell is the domestication of uncertainty, not the elimination.
  • “There is this error of thinking that things always have a reason that is accessible to us—that we can comprehend easily.”
  • How our society deems those worthy of recognition is cruel and unfair; stay out of the game.
  • Fooled by Randomness effect: mistaking the merely associative for the causal. This is discussed at great length in his first book.
  • Epiphenomena: the byproduct of a process may not casually be related to the process. It may be that it said process arises in such a way that we may assume that it is causal.
  • “Lecturing a bird on flying”: not taking the epiphenomenal into consideration. It reasons that theoretical knowledge yields practical application in the same way the practical application can build theoretical knowledge. Models aren't good representations of reality and cause great harm when they disregard the practical for parsimony of the normative. “Theory came later in a lame way, to satisfy the intellectual bean counter.”
  • The characteristics of a loser. After a mistake they…
    • Don’t introspect
    • Don’t exploit it
    • Feel embarrassed and defensive rather than enriched with a new piece of information
    • Try to explain why they made the mistake rather than move on
    • Consider themselves a ‘victim’
  • Decision effects supersede logic. Theoretical knowledge aims to explain the structure of the world. But that means little to the function of your actions. We aim for the most payoff as possible, and for much of intellectual history does not focus on payoff over theory (decision over logic).
  • The hedonic treadmill of techno dissatisfaction: Our tendency is to notice the differences and not the commonalities. So when the new version of the technology is released, we justify of demand by acknowledging only what is different.

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in Antifragile

1. Thinking in Bets: Making Smarter Decisions When You Don't Have All the Facts by Annie Duke

2. Skin in the Game: Hidden Asymmetries in Daily Life by Nassim Nicholas Taleb

3. Superforecasting: The Art and Science of Prediction by Dan Gardner and Philip E. Tetlock

Find the book on Amazon: Print | Audiobook

Note: This page contains affiliate links. This means that if you decide to buy a product through them, I will receive a small commission. This has no additional cost to you. If you would like to support Forces of Habit, please use these links. If you do use them, thank you for the support.

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Close that Book: Knowing When to Stop Reading a Book

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Close that Book: Knowing When to Stop Reading a Book

Almost 1/4 of the participants in a Goodreads poll believe that it is our duty to read bad books.

“You don’t stop. You never stop. Once you start you must finish.”

We need to stop reading bad books. When it comes to reading mindsets, ‘finish what you started’ is a common one. Every book we start seems to earn a 200+ page contract no questions asked. And I admit, I was the guy who would sluggishly cringe my way through a book I agreed to read, never considering that I could stop.

We all would like to believe we can coldly calculate the expected value from each book and then methodically assess how many pages per book will yield the greatest amount of utility. But in reality, putting a book to bed is a viscerally gut clenching experience.

You and I are not rational decision-making machines, we are human. And as humans, irrationality is inevitable. While I am not sure we can completely escape our predispositions, learning about them offer us a plan of attack for at least addressing specific issues—like reading bad books.

So let’s discuss the science behind our commitments to reading and some advice for how you can stop reading a book.

Commitments to Loss

Much of our intuition about finishing every book we agree to read stems from mental heuristics—rules of thumb for the brain.

Speaking from the perspective of the brain, metal heuristics are shortcuts the brain uses to quickly make decisions. Rather than deliberate and collude what is the best course of action for every decision, the brain strengthens synaptic connections that represent mental rules that tend to work out most of the time. But such rules aren’t effective in every domain of life—yet the brain won’t go out of its way to fix what doesn’t seem broken.

Behavioral science research has concluded that losses loom larger than gains—this effect is known as loss aversion. When we are making decisions that consist of risky or uncertain options, the difference between losses and gains is swayed towards a seemingly larger cost.

Which makes sense. I can’t tell you how many times I have found myself ruffled in thought because of some tiny negative, yet seemingly unphased from a big win.

The bearing mental heuristics have on our abilities to make decisions couldn’t be greater. In our case, the tendency to heavily overestimate the marginal cost of past decisions—otherwise known as loss aversion—impacts our dedication to finishing those awful books.

Knowing When to Stop

The loss aversion can cripple our abilities to get the most bang for our buck when making decisions—improving our reading habits is no exceptions.

When we spend our resources—time, attention, money—on reading a book, we feel obligated to continue reading because of the loss we feel from weighing those prior resource investments as relevant to our current options. Yet classic economic theory tells us that an investment should only consider the incremental costs and benefits of the current options and not the past— the phenomenon is better known as the sunk cost fallacy.

We don‘t realize our past expenses cannot be changed by our future decisions, and as a result, we should not consider the resources spent as though we can somehow make up for lost value—the resources are already gone.

This aversion to loss combined with our assumptions about making up for wasted resources creates this web of regret that some interpret as the rationale for sticking with a book. So instead of letting our metal quirks get the best of us, here are three tips to prepare you for when reading that book isn’t the most valuable investment you can make in yourself.

1. Knowing What You Like

Reading books we aren’t interested in is an easy way to get trapped in sunk cost reading. Developing an understanding of the type of books you find the most value from can prevent picking up a relatively bad book in the first place.  This isn’t to say you should not read broadly. Yet by finding a niche of interests, you can more quickly discern the quality of a book through prior knowledge on the subject as well as incentivize yourself to read because the book is of interest.

But not all books are written equally, and a book may be in your niche and be utterly dreadful. So try to do as much prep work as possible. Read reviews, summaries, podcasts, or anything you can get your hands on to better your understanding of the book you are about to commit to.

If you’re finding a sparse amount of resources online, go head and intentionally commit to only reading a specific amount of pages before starting. That way you can never trap ‘yourself in a finished’ what you started mindset—it’s as though you have negotiated with yourself the contract for your resources

2. It’s Not You, It’s Me.

You pick up a book that matches your interests and cannot be any more excited to get started.

But after 10 hours you find you do not understand a word of what the author is saying and you’re still on page 14 of 500–put down that book.

A book can sometimes just be too complex for our current understanding of the subject matter. And that’s okay. What is important is that we do not trudge through the remaining 486 pages because we ‘finish what you started’—sunk cost once again at work.

If you are excited about the book now, imagine how you will fell once you develop a basic understanding of the domain of study. I recommend you find a book that covers similar concepts in a more parsimonious way. That way when you tackle the book again you have a reference point to think about some of the tougher concepts discussed.

For example, I wanted to read the greats. Plato, Aristotle, Seneca, but I did not have the vocabulary nor background understanding to do so. So rather than read books by the authors directly, I read books that covered all major points—summaries. Now when I pick up a more challenging title I have a tool to guide my reading.

Another way is to use audiobooks. We can prime ourselves for the vocab, general points, and flow of writing by listening to a book in a supplement to our reading. So maybe it’s not the time to quite the book, but it time to change the format.

For more information on how to take advantage of audiobooks, check out my post on audiobooks here.

3. Leveraging Your Library

A common reason people feel obligated to read a book is that $20 per book isn’t cheap. They feel the purchase is a waste if they don’t make it through the entire book—sunk cost is tricky like that. Thus it’s in our best interest to try to minimize the cost of reading by reducing resources spent. But we cannot simply pay less attention or dedicate less time to reading, without sacrificing our abilities to understand what we read. But we can leverage the price.

Instead of purchasing books, I recommend you rent them at the library. This is the easiest way to commit less to a book. By renting you are have not monetarily invested anything. So when you reach a point where you feel the books just not for you, there is less cognitive weight against considering stopping.

Stop Reading Today

Use the three recommendations to stop reading junk, and start living intentionally.

Intentionally living starts with the type of work you choose to engage with and extends to what you avoid. To get the most out of reading you need to treat every book like a sweet pleasure avoiding those that cause you to ache at the idea of reading another page. By doing so reading never becomes a chore and is always the best investment you make for yourself.


If you are looking for ways to start reading more often check out my post on the various ways I use to read more.

Read More: How I Read 50+ Books Per Year

Why do you read? And are you reading enough?

If you’re looking for some great books to start reading more, go check out the titles I have reviewed in my 2017 journal. There are tons of books about psychology, philosophy, meditation, and so much more. Go check out the special page I created to share what I’ve learned about living intentionally with you.

Find the Book Summaries page here.