52 in 52 Book Summaries

Book Summary: Fooled by Randomness by Nassim Nicholas Taleb | Forces of Habit

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Fooled by Randomness: The Hidden Role of Chance in Life and in the Markets by Nassim Nicholas Taleb

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The Essence

Nassim Nicholas Taleb aims to change our preconceived notions of what chance is and how it is more widespread in each of our lives then we care to realize. We are predisposed to be fooled by the randomness of events, and our emotional coloring of events is what the basis of most, if not all, our decision are made. Mathematical models and empirically identified psychological bias are evidence for our innate disregard for the uncertainty that surrounds our every decision. Knowledge of the unavoidable force that is randomness will improve our abilities to identify what breeds success and what is just plain old luck. Fooled by Randomness defends science and attacks the scientist— mostly in economists—who use snail-oil to justify claims used to predict future outcomes.

Fooled by Randomness Summary Journal Entry:

This is my book summary of Fooled by Randomness 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.

  • The observation of numerous misfortunes that attend all condition forbids us to grow insolent upon our present enjoyments or to admire a man’s happiness that may yet, in the course of time, suffer change. For uncertain future has yet to come, with all variety of future; and him only to whom the divinity has [guaranteed] continued happiness until the end we may call happy” -Solon
  • A Black Swan is a rare event.
  • We are not wired to understand probability
  • Asymmetry in knowledge: You would assume that the more information you have the more confident you are about the outcome. However, as we acquire more information, we become no better a predictor of events; there are information thresholds and plateaus when predicting future outcomes.
  • Sensationalism can divert empathy towards all the wrong causes: MEDIA
  • Media’s primary purpose is to steal our time and attention and nothing better excites us then emotionally backed assertions rhetoric.
  • Media is full of noise. We can drown out our exposure by avoiding news media at all cost. By selectively exposing ourselves to only information that does not attempt to blatantly play at our emotions, we become less susceptible to manipulation via sensationalism.
  • Mathematics does not compute information to the extent that it is valued. We need to remember that math is only a tool to meditate and provides no absolute certainty.
  • Abstraction confuses us. We are highly aversive to ensuring against things that are not obvious. Risks that capture our attention are the ones that are vivid.
  • The misinterpretation of a mistake: Mistakes are NOT to be made in hindsight. Rather, what is to be considered a mistake in to be determined based on the information gathered up until the event.
  • Ergodicity: over the long term, paths that may not look so similar end up reverting their long-term Meaning that under certain circumstance, long samples of information end in fairly similar conclusions.
  • We are unable to learn from our own reaction to past events. We identify past experiences and emotional reactions to events but choose to ignore the clues that give us insight into changing actions for the future. For instance, understanding the type of person that pesters you but continuing to seek those type of people out.
  • A theory cannot be verified (only provisionally accepted).
  • “There are routes to success that are nonrandom, but few, people have the mental stamina to follow them. Those who go the extra mile are rewarded.”
  • We Favor: the visible, embedded, personal, narrated, and tangible. But we scorn the abstract.
  • In science, it is disastrous to avoid contradictions; nature is not as consistent as our models would assume. Nevertheless, cultural has made self-contradiction shameful. What is to come of empirical work if alternative science becomes more attractive due to its consistencies?
  • Luck is most frequently the reason for extreme success.
  • The emotional systems that rule our decision-making function only under models of linear causality.
  • Survivorship Bias: Arise due to our inclination to notice only the winners and get a distorted view of the odds. Said another way, we are biased to undervalue the importance of randomness.
  • Monkeys on a typewriter: The impossible is only the improbable. While it is not likely a monkey placed in front of a typewriter will write a word for word copy of Homer’s Odyssey, it is not impossible.
  • Overconfidence rules our perceptions. We tend to overvalue their knowledge and underestimate how often they are wrong.
  • “Normative economics is like religion without the aesthetics”
  • Today’s probabilistic errs are breed by the mental shortcuts we use to quickly make choices. These heuristic are very dangerous if left unattended.
  • “Every man believes that he is quite different.”
  • The social treadmill effect that Nassim Nicholas Taleb describes is similar to the idea of the expenditure cascade effect. As we begin to move up in socioeconomic status whom we compare ourselves to also changes. So as you continue up the income bracket there will always be someone new to make you feel poor again.
  • “If I am going to be harmed by randomness, it better be of the beautiful kind.”
  • Sand Pile effect: Nonlinear effect resulting from a linear force exerted on an object. This is one of my favorite models to think about progress. As I put in work on anything, it may seem to naturally lead to me getting better, but as we improve the effects of our actions become blurred and hence we fear we’ve entered a rut. I learned to have faith in my systems and to trust that while effects may not be initially clear, long-term growth is inevitable as long as I am consistent.
  • Wealth does not make us happy. It is only the positive change in a given person wealth that brings This is especially true for gradual increases in wealth.
  • If you have to choose between hiring a financial advisor and flipping a coin, choosing the latter will save you more money no matter the outcome.
  • Mathematics is merely a way of thinking and meditating in a world of randomness
  • When it comes to failures and successes. Not many people are willing to accept randomness in their successes. But will chalk up every lost to a misfortune outside of their control.
  • Buridan’s Donkey: given two options, to eat or to drink water first. The donkey attempts to rationalize which would be more effective to do first. Weighing the options for too long, the donkey dies of starvation and thirst. The message here is that rational thought will not make your decisions, the emotional forces driving action that excite us to act. Without it, we may sit between choices deliberating the cost and benefits until it is too late.
  • The cost of missing out on the next new thing like the new iPhone or Car is far too small when compared to the harmful effects of one has to go through to get the materials. This is the same with information. The benefits of staying ‘up-to-date’ does not outweigh the cost having to expose yourself to rubbish media.
  • Karl Popper: Science is not to be taken as seriously as it sounds.
    • Karl states there are only two types of theories.
      1. Theories that are known wrong as they are tested and soundly rejected.
      2. Theories that have not yet been known to be wrong not yet falsified but are exposed to be proved wrong.
  • “If people were rational, then their rationality would cause them to figure our predictable patterns from the past and adapt, so that past information would be completely useless for predicting the future.” –Robert Lucas
  • Be Open. We need to have a critical open mind and alter our stances with minimal shame.
  • Causality is easier to commit to memory. A pattern in our brains is easier to conceptualize then some numbers.
  • “There is something philosophical about investing one’s pride and ego into ‘my house/library/car/ is bigger than that of others in my category’—it is downright foolish to claim to be first in one’s category all the while sitting on a time bomb.”

Reading Recommendations

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

1. Success and Luck: Good Fortune and the Myth of Meritocracy by Robert Frank.

2.The Drunkard's Walk: How Randomness Rules Our Lives by Leonard Mlodinow.

3.The Black Swan: The Impact of the Highly Improbable by Nassim Nicholas Taleb.

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.

Meditation

Boosting Our Practice: 5 Meditation Mindsets

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forces of habit kiante fernandez

 

The fact of life:

 The people who say they cannot meditate will never mediate if they believe they cannot meditate.

A lesson I have come to learn is a meditation practice teaches us that the world as we know it is what you make of it. We are a product of what we are exposed to and how we choose to interpret that exposure. If I choose to view part of myself as a non-meditator, I take on habits that reinforce that thereby making that mindset my reality. So if we would like to be mediators, there are some distinct attitudes or mindsets we all ought to begin intentionally cultivating. A mediation mindset mirrors the advice we hear often in business; mindset matters. 

In Mindfulness in Plain English, the type of attitudes needed to seriously deepen a meditation practice is mentioned serval times—as I would hope. Bhante Henepola Gunaratana takes the time to condense a “series of rules for application” into a single 3-page chapter that I have found to be a helpful reference for deepening my own practice.

Here I share my top 5 meditation mindsets from Bhante’s book that have personally changed my meditation practice and arguably the way I live.

1. Don’t expect anything

“Let the meditation move along at its own speed and in its own direction. Let the mediation teach you what it wants you to learn”

-Bhante Henepola Gunaratana

To prepare for my first silent meditation retreat, I had been meditating for about a year and had researched what others had experienced during meditation retreats similar to the one I was attending. So I felt pretty confident about my preparation; I was entirely wrong.

The first thing I am told upon arriving is to forget the technique I had been using for over a year and to focus on using exactly what I am taught—good start.

Next, I overhear returning students speaking about the traumatic experiences they had during their first retreats—great follow up.

And Last but not least, I find out the timetable I had reviewed was wrong; I will be sitting for 13, not 10 hours of meditation a day—nice finish.

All of this happening within the first hour of arrival created a tower of doubt about whether I would be able to even sit for over a hundred hours of meditation in the next ten days. Who would have thought all I was doing was making it harder on myself. My prior know-how only generated anxiety and frustrations as I sat for my first course.

Expectations lead to a diluted view of whatever you are experiencing.

We are not accepting the world as it is when we expect a specific outcome from our meditation practice. The biases we hold about our progress, our capacities—or lack thereof—only limit what we seek. To start opening ourselves up to the variety of experiences that do not fit the mental models of the world we are currently using, we have to separate ourselves from what we believe for at least the length of our mediation. When we seek a specific outcome to an event we close ourselves off to the variety of what is possible.

2.Don’t rush

“Anything really valuable takes time to develop”

-Bhante Henepola Gunaratana

When I started making progress in my meditation I was ready to move away to Tibet and join a monastery thinking I could FastTrack the whole monk thing and get back to life in no time—WOW I really couldn’t get it could I?

I hit my first “plateau”.

The practice became a chore and something a burden. So I thought if I sat so more than average or tried other techniques it would help; still nothing.

Why Rush? What are we rushing towards? A meditation practice only moves at a pace that matches the practitioner. And if we attempt to rush we are in no way doing what we need to further our practice.

Rushing means you are assuming the results of practice can be accelerated or even sustained through sloppily rushed practiced.

Just meditate.

Remove those expectations and forget about the time. You already have a set schedule and you in no ways need to change your sit times or technique. As long as you are following the rules of your selected technique you're you are on the path.

If you find it hard to do so always keep in mind that the frustration you have with your meditation can be a lesson in its self. A lesson in patience—we will return to this later.

3.Investigate yourself

“You are your own teacher. Looking for teachers can’t solve your own doubts. Investigate yourself to find the truth – inside, not outside. Knowing yourself is most important.”

                -Ajahn Chah

When we are children our parents tell us never to touch the stove because it was hot and we would burn ourselves.

I wasn't buying.

While I end up with some nasty burns, I learn a valuable lesson the proper way; through experience. No one in our lives can speak enlightenment to us, it is experienced. So to learn for yourself you must question everything, never believing in anything anyone says because of relationship or title. Become the scientist of your subjective reality and allow your desire find the truth to guide you.

During your practice, you will be tempted to assume you have learned a lesson because you have heard a yogi say it. But until you investigate the legitimacy of the claim through your own experience, it is only artificial.

Be empirical, whether it be the body scan or objectively observing feelings. Use mediation as your tool, your microscope into the reality of your being.

4.View all problems as challenges

There is no good or bad without us, there is only perception. There is the event itself and the story we tell ourselves about what it means.”

-Ryan Holiday

When I was volunteering at a meditation center, I had gotten into the habit of reacting after a group sit through how I composed myself in the kitchen. I only came to realize this after a fellow volunteer told me that he could always tell when I was condemning myself after a meditation by how I washed dishes.

He was right.

I was constantly beating myself up when I thought a mediation session did not compare well to prior sessions.

Negatives reactions to our meditation practice are opportunities.

It was time to deliberately change my mindset. Each time I left the meditation hall, I left with great joy no matter the challenges presented during the sit knowing that I had just undergone I great hump on my journey towards liberation.

Problems are not to be thought of as an innate disposition that will haunt you forever. Only how you are choosing to work with the issue is what creates the illusion of permanence. When I finally chose to not judge myself so harshly, that is when I really started seeing growth in my practice.

5.Don’t ponder

“Don’t think, See.”

-Bhante Henepola Gunaratana

When I started college I became obsessed with becoming an expert. I was not really sure about what, but I wanted to know everything so no one could ever tell me I was wrong or didn’t know better. When I encountered problems I would seek out the answers in every book and cranny. So when I started mediation I naturally attempted to do the same thing.

Some things in meditation cannot be figured out.

No amount of reason or thinking will ever help you understand something as presymbolic as mindfulness meditation. Many of the phenomena we experience are beyond the symbols used to describe meaning i.e. language.

You cannot think yourself out of submission here. Thinking only feeds the issue. Thoughts will only trick us into rationalization or justification for our actions.

We must learn to accept ignorance and humbly take our opportunity to experience a more objective perception of the world by practicing meditation.

Bhante Henepola Gunaratana

“Meditation is participatory observation”

-Bhante Henepola Gunaratana

Mediation is the tool that helps us become receptive participants in our lives.

Meditation is the tool that helps us grow accustomed to the selves we are constantly becoming.

We can take back control of whom we are but this is only if we know where to look; good mindsets for meditation cultivate the awareness to see the world more clearly. By taken into consideration the 5 mindsets I described you will have the foundation to continue on your path towards living intentionally.

If you’re interested in the seeing the whole list I recommend you go check out Bhante Henepola Gunaratana’s book: Mindfulness in Plain English.

Curious about the sitting for a silent meditation retreat? Learn more about the Vipassana meditation tradition as well as find places to attend a 10-day silent meditation retreat HERE.

You all know that I meditate every day. But have you seen the other habits?

I have spent years tirelessly hunting for the best daily habits to incorporate into my life. Meditation is one of them. But that is only one habit. Check out the other four in a Free copy of the Top 5 Habits I Do Every Day.

52 in 52 Book Summaries

Book Summary: Influence by Robert Cialdini | Forces of Habit

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Influence: The Psychology of Persuasion by Robert Cialdini

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The Essence

Written in 1984, Influence is a classic in the fields of marketing and sales that validates and categorizes the six key principles of human influence. Our lives are ruled by the automatic behavior patterns that govern human nature. With more information than ever available, our brains compartmentalize models of action that make up a majority of the conscious decisions we make. These mental shortcuts have been harnessed as ‘Weapons of Influence’ by compliance practitioners to exploit what science has discovered about persuasion. Cialdini isolates each of the ways we tend to be manipulated and educates and then educates us how we can harness and shield ourselves from unwarranted sway. The best defense is a good offense and Cialdini provides us with the weapons to start a war.

Influence Summary Journal Entry:

This is my book summary of Influence by Robert Cialdini. 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.

  • We should not resist automatic behavior, it is fairly useful most of the time. But we ought to become mindful of the possibility that automatic behaviors have the ability to send us into set behaviors that manipulate our decision making.
  • Organisms are driven by Automatic behavior patterns. This is just a technical way to say we are animals of habit. And in the hands of manipulators, habits can be isolated and dissected to send us on down a set course of action; we are at the mercy of our habits.
  • By educating ourselves about the various form that influence can take, we can defend the ‘tricks of the trade’ that stimulate people to agree.

The Six Weapons of Influence

Reciprocation

  • “If justice is to be done, exploitation attempts should be exploited.”
  • The rules of reciprocation require that one try to repay what another has provided them; these rules run deep in our ancestral past. So we tend to feel obligated to repay those who provide us with something. This is a device for manipulating the compliance of others.
  • Beware of the free sample! Free is never really free because still impacts of likelihood to reciprocate in the future.
    • Krishna benefactor-before-beggar strategy.
      By giving a flower before requesting a donation, the monks take advantage of the deeply rooted principle of reciprocation.
  • The reality of internal discomfort and the possibility of external shame produce a heavy psychological cost
  • Perceptual Contrast Principle: when you present stimuli one after another it can skew the proceeding choice. E.g. Price anchoring. If you give a consumer a high estimate price as for a product and then agree to ‘cut them a deal’ and do a lower price (the real price you are seeking), you increase the likelihood that your deal is positively perceived.

Commitment and Consistency

  • Staying consistent with how we internally view ourselves is a central motivator for future behavior. Making a choice or taking a position creates an interpersonal and intrapersonal pressure to behave in alignment with the previously announced commitment. The pressures of hypocrisy cause us to become swayed by our earlier decisions.
  • Foot in the door technique: Start with small requests and over time you’ll increase the likelihood of compliance for larger ones.
  • Get it in writing: make people write something down to limit the dissonance between future behavior and what they have written
  • Public commitments are commitments that last.
  • The more you put in, the more it matters. As we put more effort into our commitments they become larger influencers on our attitudes.

Social Proof

  • “Salt” the tip jar. By placing your own money in the tip jar initially it gives the impression that others are tipping and people will be more likely to tip due to social proof.
  • “Truths are us”: one of the ways that we gauge what to believe is through an internal crowdsourcing. We look towards others for information as to what the majority of people believe is true, and then we have the tendency to accept this as truth.
  • Embarrassment is a villain to be crushed.
  • As the number of people who believe an idea is correct increases, the more the idea will become ‘correct’. Studies have been done that show that when a group of actors and one participant answer questions with one another, the subject will go along with the clearly wrong answer because a majority of the group members (actors) believe it to be true.
  • Bystander effect: the legitimacy of an emergency can be based on the reaction of the surrounding audience. A woman was once stabbed in broad daylight while several people watched the crime. It is assumed that no one acted because no one else was acting. A distribution of concern across too many parties only breed inhibition.
  • To prevent this try to isolate individual in a crowd when seeking assistance. Make it direct, assign the task. If you have a medical emergency in a crowd, it would not be in your best interests to assume help will come because of the number of people present. Instead, single someone out saying “Hey man with blue shirt and staring right at me, please call 911!”
  • Social Proof influences us the most when we are observing people that we consider ‘just like us’.
  • Influential leaders take advantage of social proof be arranging group conditions to maximize sway in their favor.
  • We must become vigilant of information that is clearly attempting to sway our decision making using social agreement as a justification. For example, paying taxes because ‘70% of people in your neighborhood pay taxes’ is a ploy on your inclination to move with the crowd.

Liking

  • People prefer to say yes to the requests of people they know and like.
  • “We are phenomenal suckers for flattery.”
  • The Halo effect: a single positive characteristic becomes the primary justification for how a person is then perceived by others.
  • How we choose who we like is decided by several factors, can be boiled down to three things.
    • Similarities to ourselves.
    • Attractiveness.
    • Status.
  • A way to manipulate how you are perceived is to emphasize the number of similarities between one another. ‘Wow, I like breathing too! We have so much in common’.
  • How many times we have been exposed to something in the past has an impact on our attitudes towards it in the future. For instance, politician tends to send as many as five letters introducing themselves to the consistent. So when Election Day comes around, it's like we already know him; Familiarity breeds compliance.
  • The Principle of association: Our feelings on a given matter are guided by the things that we associate with that subject. For example, a news story goes viral about how you saved a kitten from a tree. Now those who have seen this story can associate you with good things (like saving kittens). While they know absolutely nothing about you, they use the information they have to associate with you to create broader assumptions about your personality and character.
  • People will try to sway us by making us team players. By establishing a connection that we are working towards a common goal for our mutual benefit, influencers play at our inclination towards agreeing with people who are ‘on our side’.
    • Good cop v. Bad Cop dichotomy: By presenting to contrasting figures to the criminal, the good cop seems comparatively nicer and the criminal may, therefore, feel more agreeable and give the officer exactly what he wants.
  • In cases that lower our status, we purposefully do not identify as a member of groups that are found to be the losing party. Likewise, we are likely to claim the success of others whom we chose to connect ourselves with.

Authority

  • Information from a recognizable figure of authority can provide us with an easy representation of how to act in a situation.
  • Symbols of authority such as titles and clothing act as totems of legitimacy for our automatic behavior patterns. For instance, a nicely dressed man with a long title sounds professional—but he could also be a bum.
  • A great illustration of the power of authority is shown in the movie Catch Me If You Can. Frank Abagnale Jr. maneuver as a pilot, medical doctor, and legal prosecutor all by appearing to have all the qualities of the roles that stereotypically are associated with them.
  • Experts are not experts until proven otherwise. Base the merits of a person or request not on titles or external amenities, but on what has actually been proven. We need to clarify with ourselves that what constitutes as truth is not based creditably via authority.

Scarcity

  • The Rule of the Few: Everything that seems to be less available becomes more desirable.
  • Loss Aversion: Our intuitions take action to protect against losses. So when we are presented information that would lead us to ‘miss out’ on something we are inclined to take action to present the potential loss.
  • We desire banned items. Because our freedom to obtain the item is being limited our desire for ownership increase. One can assume that since it is banned it has substantially more value because of its limited obtainability. For example, banned books tend to be a sought-after commodity in the areas that the item is prohibited.
  • “Deadline technique”: Setting a time-based deadline creates the illusion of urgency. This explains why every store is “going out of business.” The deadline technique is also a very practical way to manipulate our own psychologies. By setting deadlines for our goals, we create the same sense of urgency for completion we would get from a limited product.
  • Psychological Reactance Theory: we respond to the loss of freedoms by desiring them more. This is especially true for social commodities.
    • Cookie Study: Researcher’s presented jars of cookies whose contents had been intentionally lowered by the researchers. The differences in presentation of the scarcity caused different responses. Those who had cookies presented and then removed due to counting error found the cookies to be dull. While the group that was told that the cookies were given away due to demand by others found the cookies to be the some of the best cookies they ever had.
  • The quantity of an item availability often impacts our assumptions on its quality. This holds true in most cases. A good deal is in part good because it is of limited by amount or time.

Interested in learning more? Check out this playlist from the College Info Geek Podcast that discusses each of the 6 Weapons of Influence in depth.

Reading Recommendations

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

  1. How to Win Friends & Influence People by Dale Carnegie
  2. Predictably Irrational, The Hidden Forces That Shape Our Decisions by Dan Ariely
  3. Pre-Suasion: A Revolutionary Way to Influence and Persuade by Robert Cialdini

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.

Meditation

Small Actions and Meditation: The One Minute Sit

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Starting a meditation practice can seem overwhelming causing us to put it off; I get it. And I’ve been there too.

Today I’ll share with you how small actions can alter your view of meditation. Through the One Minute Sit, you can start taking advantage of a revolutionary tool for living intentionally.

In the summer of 2015, I was introduced to the idea of meditation after reading the Power of Habit by Charles Duhigg. The book urged me to seek out new habits that I could incorporate into my life. A late night of aimless Googling led me to pick meditation. It was on every “How to get better at stuff” list and I was up for trying anything that could get me out of the rut I was in after my first year of college.

With the help of a meditation app called Headspace, I meditated every day that whole summer! But as the summer waned and classes started back up, I found myself meditating less and less, reasoning that I didn’t have the time to meditate anymore.

Well… maybe.

A meditation practice isn’t supposed to falter as stress kicks in. In fact, it should probably grow. But like most people, I did not see the benefits of sitting still for upwards of 20 minutes breathing.

But who says it has to be that long?

Before I can answer that we need to take a detour from meditation and discuss habit formation. Habits hold the key to explaining why, if you are a beginner, the standard 20 to 30 mediation may be ‘wasting your time’.

Starting things is hard.

Behavioral scientists have done amazing work in the past ten year’s uncovering why developing patterns of behavior is so hard. But is it hard? Not really. It’s when we want to pick the pattern that the barriers become overwhelming—at least initially.

Have you ever noticed how hard you work to build good habits, but a bad one can simply bulldoze their way into your life? I can push myself endlessly to wake up early to read, but I don’t even second guess a powdered donut. I believe this is due to how we are drawn to good and bad habits differently. With our predisposal to approach pleasure and avoid danger, the odds seemed stacked against a good habit. We have all heard that the best things in life aren’t easy, and if we take a good look at ourselves we can see how hard things can feel daunting. 

Our goal is to change our reality.

And mental tools are available for us to start living intentionally and one of the best methods for beating the hedonic treadmill is framing small wins as big gains.

Small Wins.

New York City Subway System in the 1980’s was not the greatest place to be. Crime rates had increased drastically and ridership was also at a decline. The New York City Transit Authority had a large problem on its hand and we know what happens when the problem is too big to think about—we put off the change.

Social Scientist James Q. Wilson had the answer.

He reasoned that part of the crime epidemic was due the environment. It was only natural for crimes to be committed in a filthy graffiti-ridden shelter like the subway. The subway was a mess. If the NYC could not handle petty crimes, citizens can then reason how was the city to handle larger crimes. Wilson’s recommendation was to start small and clean up the subway. Following his advice, the New York City Transit began a program to eradicate graffiti from subway trains and arrest loiterers leading to some of the largest declines in crimes rates in NYC.

Changing your life is a large and highly complex problem that requires work. Amusingly such work can become so daunting it leads to no action at all. With large problems, we should take the counterintuitive approach and start thinking small. Like the Transit Authority, by first picking up some small wins by addressing an issue that may seem unrelated, we can ultimately send a message to ourselves that we mean business.

We need to take manageable steps when attempting to accomplish our habit formation goals. Ask yourself, what is the easiest step to take to just get started? The brain and mind need to develop a relationship with the given habit. Over time you’ll notice your improvements lead to even more improvements by virtue of incrementally small differences in your abilities. Known as the Accumulative Advantage, we can intentionally create differences in our behavior through small wins, and overtime, it strengthens our resolves by gradually raising the bar of what we consider adequate. 

 

“This idea of slightly adjusting your habits until behaviors and results that were once out of reach become your new normal is a concept I like to call “habit creep.”

-James Clear

The small wins add up.

If you decide to frame your small wins as big gains. You can watch as it creates the large change. 

If you’re interested in learning more about the mechanisms of our habits, check out my post on the habit loop.

Why Meditate?

Now that you understand the importance of repetition when creating new habits, you see how 20 minutes of mediation may just be a wall too high to climb for a beginner. By applying what we know about the profound effects of small actions the question becomes ‘why mediation as the small action?‘  You probably already have an interest in mediation and do not need convincing about the benefits that mediation carries. BUT let us review some of the literature for those who still need some convincing.

Check out this video on mediation by the Youtuber What I’ve Learned. His videography work cannot be beaten when it comes to his ability to engagingly tell the story of the pragmatic purposes of meditation.

The One Minute Sit.

I was introduced to the idea of the one minute sit in a podcast on the meaning of life.tv. It was a discussion between my favorite writer Robert Wright and Bestselling author Dan Harris about Dan’s new book Meditation for Fidgety Skeptics.

Check out this clip:

 

 

Dan wants the bar real low because “more mindfulness is better than less mindfulness.” The research is in agreeance on this. Work published in The Scientific Journal on Consciousness and Cognition has revealed how “4 days of meditation training can enhance the ability to sustain attention; benefits that have previously been reported with long-term meditators.” I cannot emphasize this enough. In only 4 days time participants in the study had already begun showing changes in the brain that mirrored the neurological function of long-term meditators. By sitting consistently, we can start observing benefits a meditation practice.

If you’re interested in listening to the full interview, check out the whole conversation here.

Start Your One Minute Sit Today.

Initially I always blindly recommending people sit for long periods of time. But after listening to the conversation between Bob and Dan, I considered what I knew about the brain and habits and realized I was giving out bad advice. Advice that would probably lead people to never meditate. And thinking back, everyone who I ever told to meditate for longer periods as a beginner not only does not meditate but has marked off the whole practice as useless.

Let’s forget about the time and max out on consistency.

In the same way, as we learn to walk step by step, we need to treat our meditation practice as one that needs small actionable steps to maximize consistency. Did you stop walking because you fell a few times? First, if you remember when you started walking, that’s awesome. Second, NO! You did it again the next day and probably do it every day. Mindfulness meditation can become as hardwired into each of us so long as we do it every day and start somewhere simple.

If mediators ever thought about mediation in terms of success, I’d say one of the most accomplished mediators is Deepak. Please check out his approach to starting small. I even recommend you do the meditation with him now—it’s only one minute.

What is most important about meditation and central to all practices is bringing our awareness back to the primary object of attention —this tends to be the breath.

Forget time.

As long as we remember this it is possible to transform a one-minute meditation into a 10, 20, even a 45-minute practice. Such a transformation happens organically and we do not need to rush. As we move forward with purpose, purpose will construct our greatest selves. 

It only takes a minute to start living intentionally

Curious about how long I meditate? Find out in the Top 5 Habits I do Every Day.

 

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.

52 in 52 Book Summaries

Book Summary: The Road to Character by David Brooks | Forces of Habit

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The Road to Character by David Brooks

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The Essence

Brooks addresses his core issue with western modern culture; we are too achievement oriented. Using a selection of autobiographical examples, Brooks criticizes our obsession with “the Big Self” to emphasize the merits of developing character. To Brooks ‘character’ is two things. First, it is a settled disposition to do good. Moral goodness requires we escape the pattern of pleasure-seeking, and resolve to follow our callings while also identifying the core sins of ourselves so that they may be conquered. Secondly, Brooks defines character as a form of unshakable commitment. This includes living loyally and in alignment with your promises. Brook’s definition of character highlights the value of developing a sensible moral vocabulary for facing the world. His ‘Humility Code’ isolates the key principles of our greatest moral virtues for those seeking insight on how to battle the self-saturated obsessiveness of the 21st century.

The Road to Character Summary Journal Entry:

This is my book summary of The Road to Character by David Brooks. 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.

  • “We live in a culture that teaches us to promote and advertise ourselves and to master the skills required for success, but that gives little encouragement to humility, sympathy, and honest self-confrontation, which are necessary for building character”
  • Resume Virtues v. Eulogy Virtues:
    Our resume virtues are what make us seem good at our jobs, what we consider the skills that bring us value on the global marketplace. Eulogy virtues are different. These represent what people will say about us after we pass away. Brooks’ questions, if we are seeking to be remembered so fondly after our passing, then why focus so much time and attention on ourselves?
  • The never ending climb of the achievement ladder of success is only an external drama of our life situation. While the inner struggles, those that challenge us to do battle with our weaknesses, are at the center stage of life. “The beginning of worth-while liking is thus the confrontation with ourselves.” -Harry Emerson Fosdick
  • Wise people surrender themselves to frustration and move forward with a composure they know will set a good example of caring and diligence. I.e. they have emotional intelligence.
  • Helping people through trauma:
    • Show up.
    • Don’t compare.
    • Do practical things.
    • Do not try to minimalize what is happening.
  • As humans, we are endless blind to our own ignorance.
  • “Benevolence is the twin of pride”
  • Self-control is a muscle. That means we need to stop thinking we can control ourselves in all situations, and start limiting our exposure to avoid any temptation in the first place. It is much easier to leverage your exposure than it is to resist something in your face.
  • You have to just recognize what needs to be done and do it. A person of character performs sacrificial service with modest composure and expects nothing in return. What a person of character does is not impressive in any form; it is simply their duty.
  • Joy is not an aim of the man of good character; it is the byproduct. We need to seek out a calling that gives us meaning and joy will come eventually.
  • “Crooked Timber”: A phrase coined by Immanuel Kant that represents the innate flaw in our humanity. Perfection is not real, nor should we pretend it is. What our imperfections do offer us, however, is a window looking into the areas that each of us can grow.
  • “Make your nervous system your ally and not your enemy.” -William James
  • The U curve: we each must descend into the valley of humility to climb to the heights of what encapsulates good character. You will get broken. And it is not about healing. Meaningful change uses the experience as a tool for transformation.
  • Suffering is a gift. It provides us with a more accurate view of reality. By identifying things that ‘harm’ us, we locate the potential limits to the current illusion we subscribe to. We can then address these illusions.
  • Stop hating people. Hate is useless because it only harms the person who harbors it.
  • Vocation: “We don’t create our lives; we are summoned by” –Frances Perkins
  • Stop seeking happiness. Happiness is a byproduct of living an intentional life, it is not something you chase after as a means to its own end. We need to engage in a lifelong conversation with ourselves constantly negotiating our weakness with moral fortitude as our leverage.
  • Moral Ecology: “a set of norms, assumptions, beliefs, and habits of behavior and an institutionalized set of moral demands that emerge organically”. What seems to span over thousands of years to only a few months’ time, the moral ecology of a society is created and The moral ecology of a given society sets standards for identifying a morally upright person. America has built a moral ecology that focused primarily on of self-ego (Big Me). We encourage narcissistic behavior and thereby take pride in large flamboyant personality rather than stress prudent character.
  • The Humility Code consists of 15 principles that guide us towards moral uprightness. It is a counter to the moral ecology that currently rules the 21st century and aims to depict how to live and what to live for.
  1. Live for holiness, not happiness. “Life is essentially a moral drama, not a hedonistic one.”
  2. The goal of life is overcoming our personal moral struggles. To do this we need an accurate depiction of our nature; we need to accept our inherent flaws as living beings.
  3. While flawed, we also have the tools for liberation. Introspection allows us to become aware of our sins, and engage in a never-ending struggle against ourselves.
  4. When engaging with our sins we need humility. Humility is our greatest virtue because it accurately depicts human nature relative to the seemingly infinite universe. Alone we are the underdogs against our sins; humility reminds us of this.
  5. “Pride is a central vice.” Pride blinds us of our weaknesses and tricks us into thinking we are better than who we actually are and aims to prove we are better than those around us.
  6. If our physiological needs are met, our next focus must be to fight for virtue. “The struggle against sin and weakness is not to ‘win,’ because that is not possible; it is to get better at waging it”. Become willing to take part in an unwinnable battle.
  7. We build character. Over the course of our lives, we can become more disciplined through acts of self-control. By gradually incorporating the marks of good character in our lives, we can habitually develop consistency and dependability.
  8. What arises in the short term will blind us–lust, fear, vanity, gluttony. While what last over the long term–honesty, humility, courage– assist us in developing resilience and dedication to our callings. Character allows us to pursue a task that we know will outlive our morality.
  9. “No person can achieve self-mastery on his or her own.” It takes a strong person to admit that our journey cannot be made alone. We need outside assistance. But no matter the source, it is our mission to wage battle against our sins and weaknesses in conjunction with others.
  10. Our struggles when seeking virtue are U-shaped. “Advance-Retreat-Advance.” As we live our lives we will get knocked down; this is inevitable. But what’s important is that we step away from losing with poise. Accepting it is time for assistance. Refusing to allow pride to blind you. Prideful efforts will only extend your desperation. Instead, be thankful for the assistance.
  11. “Defeating weakness often means quieting the self.” Mute the ego. Equanimity will prepare us for the up and down that are inevitable to our journey. Battling weakness requires modesty, a higher purpose, and the capacities for reverence and admiration.
  12. “Wisdom starts with epistemological modesty”. With so much information available we must admit to ourselves that we cannot know it all. Further, we must accept that some things that cannot ever be known. Universal models for interpreting reality breed nonsense. We must be skeptical and humble. As we gain more experiences, we build up a collection of mental models that help us when perfect knowledge is not achievable; we call this collection wisdom.
  13. “No good life is possible unless it is organized around a vocation.” We will never find our calling if we look for our passion. We must look around and ask life how we can best serve our community and then leverage our intrinsic interests towards addressing the problems of the community.
  14. “The best leader tries to lead along the grain of human nature rather than go against it.” Leadership is the balance between values and goals. And a good leader recognizes the contrast between the two due to our selfish nature. Therefore, it is the leader’s job to limit the poor decisions made by the group and take advantage of the good. The leader does not aim for perfection because he understands that is not possible. Instead, his aim is to leave the group slightly better off from where it started.
  15. The moral ecological shift outlined may not lead to fame or future but it will breed maturity. We can become better. Better is based solely on where we used to be and is not measured through comparison with others. “The mature person has moved from fragmentation to centeredness, has achieved a state in which the restlessness is over, the confusion about the meaning and purpose of life is calmed.” Maturity is the sole indicator of success against our weaknesses, not riches or fame.

Check out David's TED talk on some of the key principles from the book.

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what discussed in The Road to Character.

  1. Man's Search for Meaning by Viktor E. Frankl
  2. Tribe of Mentors: Short Life Advice from the Best in the World by Tim Ferriss
  3. The Social Animal by David Brooks

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.

Habits

Journaling for Growth Series: 4 Tips on How to Start a Journal

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In the Journaling for Growth series, we tackle the benefits of journaling, how I have used journaling to change my life, and how you can get started journaling.

You create the best book you’ll ever read.

Imagine a book that held a collection of the greatest achievements, inspirations, and lessons tailored exactly for you; enter your journal.

You write the best book you’ll ever read. There is no other tool that I know of that could ever match the power of something written by you, for you. The 4 tips I discuss will help you start a journal that is focused, personal, and most importantly, consistent.

Let’s get right into how to start journaling today.

Check out part one and two of the Journaling for Growth series here.

1. S.M.A.R.T Journaling: Choosing a topic

There are hundreds of methods for journaling. What’s most important is that you find one that fits your needs today.

You have to choose what you want to use the journal for. It may be a topic, some sections, or maybe even questions. But you have to choose.

Choosing a topic will help pinpoint what you’re trying to work on. And the best way to outline what you should address is to write down some S.M.A.R.T Goals.

The SMART acronym stands for a type of goal setting technique that focuses on creating practical goals. You can use SMART goals to hone in on the purpose of any given journal topic chosen.

Specific

Deciding exactly what you would like to achieve leaves no room for misunderstanding your intentions. If you want to start reading books, you wouldn’t write ‘read books’ as your goal. It would be more like ‘read 20 pages of Winnie and the Pooh on Sunday at noon’.

Measurable

When writing SMART goals they need to have a measurement that is clear. To continue with the book example, I would not want to make it a goal to just read, how will I ever know if I am reading enough to be considered hitting my goal? But reading 20 pages? It’s clear, it’s concise, and I know for certain what is considered ‘successful’ when I put the work towards reading.

Achievable

Get real with yourself for a second. Can you really read 1000 books this year if you have not read a book in three years? Consider how achievable your goal is. Are you trying to do something the world has never seen? Perhaps start a bit smaller; by editing your goals to an achievable size. Our goal here is to create a system that proliferates a behavior, not saddens us because of how challenging or farfetched it looks on the outset.

Relevant

Often when people set goals they choose them based on what they have seen other people do. Stop accepting the status quo. Do what is intrinsically connected to you and your developing skillset. You need to take a good look in the mirror and ask yourself questions like:

  • What am I good at?
  • How can I leverage my skills to my advantage?
  • Why does this goal matter to me?

Setting SMART goals involves a meta-analysis of where you currently are. So make them realistic or else they will never be able to lead you towards an intentionally built future.

For more information on setting SMART goals, I’d recommend you check out Charles Duhigg book, Smarter Faster, Better.

Timely

In the bestselling book Predictably Irrational, author Dan Ariely notes research he conducted at Duke University that demonstrated the power of good deadlines. He assigned three major papers and told students they had to create deadlines for each of them by the end of the first week of class. Dan found that the students who set all the deadlines for the last possible day of submission tended to do worse than students who broke up the assignments and committed to earlier deadlines.

“When resolving to reach a goal—whether it is tackling a big project at work or saving for a vacation, it might help to first commit to a hard and clear deadline, and then inform our colleagues, friends, or spouse about it with the hope that this clear and public commitment will help keep us on track and ultimately fulfill our resolutions.”

Dan Ariely

Have a timeline in mind. Deadlines awaken our inner ‘Get shit done’. Constraints of time on tasks establish a workable frame of reference for how much effort ought to be put into a task relative to the time left allotted. So when you’re choosing journaling goals think about the timeline for the journal. Is this a yearly thing? Or do you have journaling tasks you are trying to address for this month specifically? No matter the goal, without some time-based constraint you will find yourself prioritizing other things instead of the journal goal because there’s always ‘plenty of time’.

With these steps in mind, building a SMART journaling tactic is within your reach. No matter the topic, be intentional about your reason for journaling and that includes what you use to journal.

2. Pick Your Gear

Now that you have a system all worked out, gather the appropriate gear to customize a physical note-taking method. Nothing really compares to putting the good old pen to paper. So I recommend you do not use online mediums to gain the maximum amount of control over where and what you write.

This is your special place. Being proud to carry, and excited to write in your journal are two ways to promote the habit, and diminish the barriers to developing your journaling habits.

There are plenty of ways to make your journal your own. Here’s what I use.

Sketchbook

To me, my journal design symbolizes that I take what I record seriously. My journal represents my ability to create freely. With no lines on the page, I am free to write, connect points, and draw an illustration in whichever way I please.

Here is a link to the type of journal I use.

Find Nice Pens

I’m a Pen snob.

Never could I consider writing in anything that was anything but a Pilot. The brand creates quality products in every color you can think of and have a professional style that I have found no other pen to replicate. It is the brand I use for all my book summaries, and will continue to use until my dying day; man I love these pens.

Here is a link to the pens I use.

3. Select a Time & Place

You have to be intentional about when and where you’re journaling. This is especially important if you have never done a self-reflection task before because habits are built, not born.

Becoming deliberate about the time and place that you’re going to write will help you to start journaling consistently. Choose a location that you can access easily and be sure remove any interruptions that may steal your attention from journaling. I’d recommend the quiet place in a library or a special corner in your house dedicated to journaling.

When selecting the best time, think about what the task entails.

Depending on your goals, the optimal time to work will vary. I find that first thing in the morning or last thing at night are optimal times for people reflecting on the day at hand. While with more task-based writing, you only need to schedule a block of time that comes after a specific cue that you outlined when setting up your journal. For example, I have a notes section that I use for writing about a moment that brought intense pleasure or pain. I use this section only after the appropriate emotional cue arises (intense pain or pleasure) and then block out 20 minutes or so to address sensations. This is more task-based writing because it revolves around a set of circumstance before it is initially blocked.

Once you choose a time and a place it is best if you time yourself. I don’t say this as a way to rush the writing process. In fact, this is to ensure that you are getting started. Set a timer for at least 25 minutes and commit your focus to working through your journaling task and only the journaling task. You will find that after 25 minutes of focus you can begin to concentrate solely on journaling for a bit longer. Choosing to stop after the initial period is fine. But if you comfortable, keep going! Take advantage of the focused state.

4. Trust your journal

This is a warning.

You will not see the results if write to your journal like you write to your friends. DON’T HOLD BACK. The best book you’ll ever read leaves no space for the fluff that usually comes with writing. Understand that your own truth is not your enemy.

Surrender to the process you outline, be genuine with yourself, and the process will yield results. Writing naturally ensures you do not hold yourself up when the bias kick from overthinking. Spelling, grammar, and structure can all go out the window; write for your advancement, not for an audience.

Bonus: Be sure to stay consistent by never skipping more than two days of scheduled journaling.

This is the trick that will make the difference between a lukewarm and spicy journaling practice.

Good habits are established not by doing them once a year, or a week, but every day. Repetition is the path to excellence, so when you’re just starting to journal, work with it as much as you can. In a way, you have to prove to your brain how important the task is to you before it eases up on the amount of stamina it takes to start the habit.

Think of journaling as the best book you’ll ever read & Journaling will change your life.

Check out some of the other things I do every day to make today the best day of my life.

Are you ready to start Journaling? Send me a picture of your journal to have it featured on the Forces of Habit Facebook page.

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.

52 in 52 Book Summaries

Book Summary: The Social Animal by David Brooks | Forces of Habit

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The Social Animal by David Brooks

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The Essence

In the form of a story, Brook’s attempts to dethrone what some would consider the center of the human experience; the conscious mind. Recent advancements in the science of the mind have been used to study the unconscious processes that influence our day to day lives such as our emotions, perceptions, and intuitions. Scientist's agree that a majority of what makes us human is not the autobiographical stories that we tell ourselves, it's the parts of the mind that we do not have awareness of. Brook’s offers an exploration into the depths of human experience to help us better understand why the relationship between our conscious and unconscious experiences is weighted against the logic we rely on heavily to organize ourselves in a social world. Logic and reason will only lead to superficial forms of achievement. It is only through our habits, perceptions, and other various unconscious mechanisms of the mind that we develop individual character.

The Social Animal Summary Journal Entry:

This is my book summary of The Social Animal by David Brooks. 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 3 crucial points Brooks wants us to understand
    • The power of the unconscious: It is the powerhouse of our conscious experience.
    • The centrality of emotion: all actions converge or diverge from one visceral sensation or another.
    • Deep interpenetration of minds: We become who we are in conjunction with other people becoming who they are; we truly are social animals.
  • Noncognitive Skills: the catch-all term for the hidden qualities that cannot easily be accounted for.
  • Decision making is an inherently emotional business. Every choice is somewhat flavored in our current emotional state.
  • “A Brain is a record of life. The networks of neural connections are the physical manifestations of your habits, personality, and predilections.”
  • Fake it till you make it: If we are willing to commit to a behavior frequently enough, we become the identity that coincides it.
  • Change your environment if it is not benefiting you: a bad environment can overpower your conscious intentions by presenting the similar bad emotional cues.
  • As the Greeks say: We suffer our way to wisdom.
  • “Freedom without structure is its own slavery”.
  • Incompetent people have the tendency to be in denial about how incompetent they actually are.
  • We are overconfidence machines; overestimating what we know is both a blessing and a curse.
  • Limerence: a feeling of flow between our inner and outer worlds. We are constantly at battle with ourselves attempting to reach this state of harmony.
  • “The art of being wise is the act of knowing what to overlook.” –William James
  • Unconscious learning is mostly done through imitation. This emphasizes the importance of finding a mentor(s) to guide you.
  • Mistakes are important in learning. By interrogating ourselves, we learn to see what bias may be impacting our clarity of mind.
  • Steps of Learning
    • Knowledge Acquisition.
    • Automaticity; achieved through repetition. Expand and integrate the knowledge you have gathered
    • Disfluency; work with the thoughts, organize them in a meaningful way.
    • Take a stance. Make a position about what you have found.
    • Find feedback; edit your stance accordingly.
  • “Reason and emotion are not separate and opposed.”
  • Self-control is by far the one essential ingredient of a fulfilling life. PERIOD.
  • Failure is only a step towards growth.
  • Culture is the scaffolding of a house for a given group. It acts as a collection of habits, practices, beliefs, and other various predispositions that regulate human life.
  • Memory is less of a retrieval of information, and more of a reweave. No idea we have ever had is the same as it was before, our present moment transforms the makeup of our ideals. What we hold in our minds is therefore constantly being altered with every new case you remember something; we should be cautious of this.
  • Memory is not absolute, they represent fragmented versions of our subjective reality.
  • Epistemology: the study of how we know what we know.
  • Epistemological Modesty: the knowledge of how little we know and can know.
  • Events are not understood in isolation from its place in the flow of history. With an infinite possibility of prior events, minute causes can drastically alter the outcome of an event in ways we can never predict.
  • As we accept our place within the institutions inhabit, the rules that make up that institution become deeply rooted within us. Since I live in my college town, I have helped perpetuate a desire to learn. Internally, there is less friction between me and intellectual curiosity due to my inhabitance (working in my old college library).
  • Institutions are valuable! They inescapably merge with who we are.
  • “Party affiliation often shapes values, not the other way around.” The philosophies and perception often change, as the person unconsciously seeks to align themselves with the group it affiliates with.
  • Due to the internet, our minds are now becoming overwhelmed by the amount of information available. We cannot stop the speed & quantity that it is produced. But we can work to maintain a healthy relationship with how we receive loads of information.

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what is discussed in The Social Animal. 

  1.  The Road to Character by David Brooks
  2.  Thinking Fast and Slow by Daniel Kahneman
  3.  Blink by Malcolm Gladwell

Find The Social Animal by David Brooks 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.

Check Out More 52 in 52 Challenge Summaries

Habits

Journaling for Growth Series: A Look Inside My 2017 Journal

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In the Journaling for Growth series, we tackle the benefits of journaling, how I have used journaling to change my life, and how you can get started journaling too.

When I started personal development journaling, who would have thought it would become the single most useful tool on my journey toward intentional living. Using a method developed by one of my favorite YouTubers Clark Kegley, I separated an 8.5 X 11 sketchbook into seven sections that I felt were the core of the value I was seeking in 2017. This post will cover a description of my journaling sections, as well as an inside look into the contents of my 2017 journal.

I’m going to break down my 2017 journal from front to back cover. Discussing the rationale behind the various sections I choose as my framework towards living a more intentional life.
Forces of habit Journal

NOTE: Looking for additional information about the process? I would like to highly recommend you check out the Refusing to Settle YouTube channel, as well as Clark’s Journaling class, MyBestJoruanl 2.0.


Front Cover

The front cover of my journal represents what I stand for, and insights into what I am fighting to become.  I find it invigoratingly motivational. As the beginning of the best book I’ll ever read, I hit the ground running with inspiring tidbits of wisdom gathered throughout the year.

These are the insights that underlie mental models I use to address any issue that could arise in my day to day life. Let’s take a look at some of my favorites.

“Never Send to know for whom the bell tolls; it tolls for thee” -John Donne

This resonated with me instantly. Growing up, my grandmother was the type of figure who never turned away an opportunity to serve someone. At one point she was accommodating ten people in her home leading to a bed needing to be installed in the dining room! This quote is a sentiment to my dedication to serving others. I ought to never question ‘who will help?’ Me of course! Because that person will be me.

“Great performance is not reserved for the preordained few. It is available to you and to everyone”

When I started putting in real hard work into developing my life. My peers would ask me was ask me how or where to start and every time I would always get the same response in one form or another.

‘Well, I’m just not smart or dedicated enough of a person to do that?’

Yeah well, neither is anyone. We become smart dedicated people when we stop limiting our potential through self-limiting perceptions of what is possible. Becoming a better person is not a trait you win in the lottery or have to apply for; its something everyone can 24/7, 365 days a year.

“We ought to always be perpetual learners. Always in ALL ways”

As my motto says, every day is the best day of my life. I am dedicated to learning.  Another day is a chance to learn, and I will never stifle my progress. Who is to say that I get another moment at accepting the gift of knowledge?

“Read Less Write +”

I had a discussion with a professor that lead me to talk about my reading project. His response was simple, yet brutally enlightening.

‘That is great and all, so what have you been writing lately?’

It struck me that I was hoarding knowledge, learning constantly with no aim to share the wealth of insight I was consuming. So I wrote down this quote as a promise that I would share in due time; that was the spark for the creation of the idea now know as Forces of Habit.

Book Notes

52 in 52

Reading and journaling seem to be the power combination. That meant if I wanted to really kick start my growth I needed to find a way to take full advantage of both of them; the 52 in 52 challenge was born.

I decided that I would read one book every week for the entire year, and then condense the lessons from each book into 2-page journal entries using quotes, images, mnemonics, and thoughts.

The first thing I did when I arrived at the library in the morning was dedicate 2 hours of solitude to reading every day I could I also carried the books in my hand instead of my phone. With the book in my hand, it is a constant reminder that I had the choice to read at every free moment. It also opened me up to the opportunity to share with others what I was reading when asked.

Everyone in my personal circle knew my plan and energized me with social pressures. Even the jokingly ‘what are you reading this week Kia?’ made sure that I was not only reading for my own growth but as a representation of all that I stand for. Goals are meant to teach lessons, and I wanted to teach others that you breed your own success when you are obsessed.

I post a new 52 journal entry every Friday on Forces of Habit! Browse the 52 in 52 book summaries series here.

Gratitude

The default mode of thought for humans is to look at the world under the veil of danger; a negativity bias. Our brains want to make sure we are not in danger, so we are constantly scanning for sensations that may lead to an outcome that would lead to our harm. Now what is considered harm may vary, but one thing is the same, negativity plagues our thoughts. A given mood can prompt our memories to retrieve information that matches the mood. Say if we are sad, we can notice that thoughts that come to mind are colored in this sad frame.

Gratitude focuses on things in our life that are good with intention.

Rather than prime ourselves for the harm or danger in our reality, we can hijack our systems emphasize the good in our lives. Finding in the scientific community have uncovered how Gratitude has impacted our state of reality.

Research conducted by Michael McCullough, a professor of psychology at the University of Miami, has shown that deliberate focus on thoughts of gratitude has emotional and interpersonal benefits. His work has also shown the positive effects that gratitude has on our sleep, as well as evidence that reveals gratitude as a trait that can be fostered and developed through various forms of practice.

For more scientific studies on gratitude, I would highly recommend you check out the positive psychology blog Happier Human. They summarize the most prominent studies on gratitude and provide links to where readers can find the full studies.

Backed by loads of data, I wanted to be able to pinpoint opportunities to be grateful wherever available. With Gratitude journaling, I created a place where I work to clarify what I had to be grateful for and thereby predispose me to a more cheerful well-being.

I incorporated a list of 10 things I would state I am grateful for in my morning routine because the practice became so useful. The journal became a secondary method of gratitude.

On days that called for ‘extra gratefulness’ (Days of great accomplishment & happiness, or of great adversity) I wrote 5 things I was grateful for that day.

Brain Dump

A general notes section. If I wanted to create a mind map on a potential project or write down a book recommendation, this is where it went. A place for externalizing potential nuggets of brilliance. As discussed in part one, a habit for recording our thoughts, goals, and ideas was long held by many of the greatest minds in human history.

“I had, also, during many years followed a golden rule, namely, that whenever a published fact, a new observation or thought came across me, which was opposed to my general results, to make a memorandum of it without fail and at once; for I had found by experience that such facts and thoughts were far more apt to escape from the memory than favorable ones.”

Charles Darwin

Darwin understood that his mind would quickly dispose of ideas that he did not agree with. To combat this, he wrote them all down to eliminate the chance of ever leaving holes in his thoughts about any given publication. He prepared rebuttal after rebuttal to all the concerns of his colleagues.

Philosophical Meditation

It is a western philosophy take on a meditative practice; one that focuses more on self-reflection a means of providing clarity to a broad range of feelings and emotions that have recently arisen.

I highly recommend you check out this video from School of Life that explains the exercise more elegantly and british than I ever could.

School of Life has developed this exercise as one to be done alone, but I chose to use it as a tool to help foster communication in my relationship.

It acted as a reflection activity that my partner and I stared. She and I would sit down twice a week and write out things from that day that upset us, made us anxious, or got us excited. After a heated game of rock, paper, scissors, we would choose one of the categories to share with the other person.

The practice helped my relationship flourish. It forced us to learn to communicate with one another about things we didn’t even fully understand yet and gave the partner information about current challenges. Information like this allowed us to become more compassionate and integrated. I could gauge the type of week my partner was having and make a mental note to help her through that with whatever seemed most appropriate.

Back Cover

The back cover is where I outlined some general stretch goals and placed some helpful graphics that I used for reference.

My big goals list while rudimentary, was a great start on focusing my life. I found that on days where I felt aimless, it helped to refer to my list and spend the next 30 mins doing something measurable that would help me reach that goal.

The 48 laws graphics is from Robert Greene’s book, The 48 Laws of Power. To become a diligent observer of the power dynamics fluctuating around me, I posted this list as a reminder to be wary of those whom will attempt use power against me and what options I have to use my power to influence others.

The 10 Growth Mindset Statements are from Carol Dweck’s book, Mindset: The New Psychology of Success. It encourages me to always view a challenge as an opportunity to adapt. Our mindset is what will guide how we view any given situation we are exposed to.

What Went Wrong?

You may notice that if you discount the front and back covers, only four sections are listed above.

Lifeology was designed to request people with conflicting insights to explain themselves to me to broaden how I was thinking about any given topic. The other two where extra note-taking sections that became space for the 52 in 52 book summaries because I miscalculated how much space the project would actually take up.

A Brief Note on Failure

The sections I chose not to detail above did not work out and that is okay. Failures are important in moving forward from where you are. Without them, habitual decay would leave you in a state of stagnation.

Without failure, you will never break the boundaries of what is. How could you ever discover a model of the world that differed from your current if you don’t make an attempt to shatter what you know in exchange for something better when the opportunity arises?

In short, WE NEED FAILURE. The trial and error process is what our brains use to strengthen and fragment synaptic links that make you who you are.


This was a deep (and personal)  look into my 2017 journal that I hope gives you an idea of what is possible for a self-development journal. Now that we have talked about the benefits and some lessons I have taken from journaling. In part three we will teach you how to start creating the best book you’ll ever read.

Are you ready to get started? Check out my Top 5 Habit I Do Every Day to see if you’re on the right track towards forcing your habits towards intentional living!

52 in 52 Book Summaries

Book Summary: David and Goliath by Malcolm Gladwell | Forces of Habit

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David and Goliath by Malcolm Gladwell

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The Essence

The conventional wisdom underlying what we identify as advantages and disadvantages are not for everyone. To beat the Goliath’s (giants), the David’s (underdogs) can choose to play by a different set of rules. Once the underdogs realize it is the perspective that they take that impacts the outcome, obstacles, weakness, and adversity become the tools that breed strength, resilience, and grit.

David and Goliath Summary Journal Entry:

This is my book summary of David and Goliath by Malcolm Gladwell. 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.

  • “Underdogs win all the time, but the strategies they use will be hard.”
  • Giants are not always what they seem. Many advantages are shrouds for the large weaknesses they hold. 
  • Inverted U-Curve: A model that helps us conceptualize that too much can be a bad thing.
    • Left Side: Doing more or having more makes things better.
    • Middle: Doing more does not make much of a difference.
    • Right Side: Doing more or having more makes things worse.

Inverted U

  • Nearly everything of consequence follows the inverted U.
  • Relative Deprivation: our impressions are not formed globally, but by placing ourselves in local categories that we compare excessively to people in similar areas or circumstances.
  • Big Fish Little Pond Effect
    • Entering an environment that disenfranchises your abilities to compete due to such large disparities in ability
    • Great students can develop fixed mindsets through comparison with students way out of their league (the big fish).
    • If a student would attend a smaller institution (little pond) where they can be given the proper attention and not be debilitated via comparison with the superstars, they can thrive, and even achieve more than the big fish.
  • Having peers who outperform you by large deviations will make you feel dumb.
  • Desirable Difficulty: not all difficulties are negative.
  • Putting deliberate emphasis on a skill can make other disabilities that would normally be cues for failure meaningless.
  • “The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore, all progress depends on the unreasonable man.”
  • "Courage is what you earn when you’ve been through the tough times and you discover they aren’t so tough after all”
  • Many successful entrepreneurs have undesirable predispositions that ultimately become the reasons for great success; they must work harder, and this hard work pays off.
  • Remote Misses: those who have endured and survived a trauma have experienced a liberating effect.
  • Difficulties are paradoxically a desirable outcome. We must recognize the freedom that comes from high-risk situations. A man with nothing to lose is a man that isn’t afraid to get his hands dirty.
  • Learning how to deal with failure prepares you for a career in business.
  • Disobedience can be a response to authority.
  • Principles of Legitimacy: People in Authority desire those being ruled to behave. What they miss is that how they behave will indicate how the subjugated respond to the power.
    • The people who are asked to obey authority have to feel like they have a voice.
    • The law has to be predictable: Reasonable expectations that ensure what is the law today will be the law tomorrow.
    • Authority has to be fair: No coalitional favorites.
  • Todd Clear — indirect effect of prison on crime is an example of how power must be seen as legitimate or else its use has the opposite intended effects
    • If you lock up too many people far too long, the damage will outweigh the benefits (Inverted U curve at work here).

David and Goliath Quote

Reading Recommendations

If you liked what you saw. Here are 3 titles that I recommend based on what is discussed in David and Goliath.

  1. Outliers: The Story of Success by Malcolm Gladwell
  2. The Obstacle is the Way by Ryan Holiday
  3. How We Know What Isn't So: The Fallibility of Human Reason in Everyday Life By Thomas Gilovich

Find David and Goliath by Malcolm Gladwell on Amazon: Print | Audiobook

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Journaling

Journaling for Growth Series: 3 Reasons Why Journaling Breeds Success

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In the Journaling for Growth series we tackle the benefits of journaling, how I have used journaling to change my life, and how you can get started journaling too.

Ever since starting the site, I have been struggling to discern what my single most valuable habit is. All things considered, journaling is a top competitor.

Wanna see the other nominees? Check out the top 5 habits I do every day here.

Journaling has changed my life.

Journaling is by far my favorite tool for intentional living. I have found no other resource with the flexibility, reception, or straightforwardness that journaling has to offer.

And I am not alone. Success can be challenging to pin down. But when it comes to journaling, the benefits are numerous and clear. Let’s look at three pieces of evidence that demonstrate the power of journaling.

Top Performers

Timeless information has been gathered and preserved to cherish the valuable lessons we have learned from the personal accounts of the greatest minds of human history.

Journaling for Growth Series

Biologist Charles Darwin, Emperor Marcus Aurelius, and Founding Father Benjamin Franklin realized the merits of a journaling practice as a tool for introspection. To them, journaling was a method of recording insights, faults, and ideas that would be reflected upon for the future.

Charles Darwin’s journal is credited with assisting him in writing his description for the ancestral linkage of all living beings. Darwin recorded numerous examples of how the happenings of family, friends, or even voyages fit into his theory of natural selection. He constantly questioned himself, nitpicking for any abnormal organism that would splinter his theory.

His private writings reflect on human evolution. During a time of religious hegemony, Darwin would ruin his reputation if he publicly contradicts creationism. With these fears in mind, he continues to write to himself, seeking clarity of mind about the Homo sapiens place in evolutionary history.

Charles Darwin's Sketch
Charles Darwin’s 1837 sketch, his first diagram of an evolutionary tree from his First Notebook on Transmutation of Species (1837)

Marcus Aurelius was debatably the greatest Roman emperor of all time. A leader who tirelessly fought to rule his external and internal world. Marcus Aurelius would write to himself extensively in his personal notes.

He understood that fortifying his mind would prepare him for the uncertainty and mortality of his future. Although Marcus Aurelius never intended to publish these notes, after his passing, his personal writing where gathered and published.

Known as Meditations, it provides a look into the mind of someone who scrupulously reflected on themselves as a means to improve.

Benjamin Franklin disciplined himself to a strict schedule each day. In Ben’s autobiography, he reveals 13 virtues he attempted to enforce into his character by developing a tracking system he kept with him at all times. By constantly keeping tabs on himself, Ben Franklin was able to gradually transform his mannerism into what he imagined to be a man of moral perfections. No other tool in his notebook brought as much fulfillment as his journaling method.

Benjamin Franklin notebook

To take a lesson from the greats, we need to accept that top performance means keeping an accurate reflection of our lives over time.

Looking for more examples of eminent figures throughout history who used a journaling system? Check out The Art of Manliness — a blog dedicated to uncovering the lost art of being a man.

Mind & Body

The laundry list of journalers is just the beginning. We now have empirical evidence of the merits of written exercise on our emotional, physiological and psychological states.

In a study done by the University of Iowa, students were asked to journal for one month about thoughts and emotions. The researchers found that students developed greater awareness of the benefits of stress-inducing events when they were reflective during writing sessions.

Research published by Royal College of Psychiatrists found that participants who wrote about traumatic or stressful topics for 15-20 minutes on 3-5 occasions were in better physical and psychological conditions compared to those who wrote about neutral topics.

James Pennebaker, social psychologist and author of Writing to Heal, discusses the merits of written exercise on our immune system. Through writing, we are providing ourselves with a mechanism for uncovering ‘emotional blockages’ that are anatomically harming us.

Like a puzzle, known and unknown pieces are riddled through the contents of our mind. Until we take the time to flip them, we’ll never uncover what the picture is. That’s what writing does. As we write about traumatic experiences, we flip the unknown pieces. With a picture in mind, we can start putting the puzzle of our lives together piece by piece.

Puzzle Mind
Writing Helps Solve Questions about Ourselves

Goal Attainment

Financial Guru Peter Drucker said it best. What we track, outline, and write down will not be forgotten. A study conducted at Dominican University split participants into several groups and instructed them to record goals in various ways. They found that those participants who wrote down their goals had higher success rates.

Photo Credit to the Drucker Institute

“What gets measured get managed”

Peter Drucker, Businessman

The best method for recording our goals is, you guessed it, a journal.

As an organizational tool, having a single location for our personal aspirations streamlines our focus. Imagine trying to remember every time we hit a mark for our achievements. How far have I come? What patterns do I notice? Where did I write down that game plan?Working towards a goal 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; your journal.

Writing something down also has a memorizing feeling to it. When you put 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.

Start a commitment with yourself today

With the power of journaling clear, join me next week where I give you never before access to my 2017 journal. Find out what journaling strategies I use to contemplate intentional living.

Are you ready to get started? Check out my Top 5 Habit I Do Every Day to see if you’re on the right track towards forcing your habits towards intentional living!