Habits – madin118

Book Summary: The Power of Habit p10

Crises are such valuable opportunities that a wise leader often prolongs a sense of emergency on purpose.

By hiring psychologists who peddled vaguely scientific tactics they claimed could make customers spend more. Some of those methods are still in use today. If you walk into a Walmart, Home Depot, or your local shopping center and look closely, you’ll see retailing tricks that have been around for decades, each designed to exploit your shopping subconscious.

Take, for instance, how you buy food. Chances are, the first things you see upon entering your grocery
store are fruits and vegetables arranged in attractive, bountiful piles. If you think about it, positioning produce at the front of a store doesn’t make much sense, because fruits and vegetables bruise easily
at the bottom of a shopping cart; logically, they should be situated by the registers, so they come at the end of a trip. But as marketers and psychologists figured out long ago, if we start our shopping sprees by
loading up on healthy stuff, we’re much more likely to buy Doritos, Oreos, and frozen pizza when we encounter them later on. The burst of subconscious virtuousness that comes from first buying butternut
squash makes it easier to later put a pint of ice cream in the cart.

Take the way most of us turn to the right after entering a store. (Did you know you turn right? It’s almost certain you do. There are thousands of hours of videotapes showing shoppers turning right once they clear the front doors.) As a result of this tendency, retailers fill the right side of the stores with the most profitable products they’re hoping you’ll buy right off the bat.

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Book Summary: The Power of Habit p7

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Small wins are part of how keystone habits create widespread changes. A huge body of research has shown that small wins have enormous power, an influence disproportionate to the accomplishments of the victories themselves. “Small wins are a steady application of a small advantage,”

Concentrate on tiny moments of success and build them into mental triggers.

Keystone habit creates a structure that helps other habits to flourish.

At the core of that Starbucks education is an intense focus on an all- important habit: willpower. Dozens of studies show that willpower is the single most important keystone habit for individual success.

Students who exerted high levels of willpower were more likely to earn higher grades in their classes and gain admission into more selective schools.

“Highly self-disciplined adolescents outperformed their more impulsive peers on every academic- performance variable.” Self- discipline has a bigger effect on academic performance than does intellectual talent.”

And the best way to strengthen willpower and give students a leg up, studies indicate, is to make it into a habit.

Willpower is a learnable skill, something that can be taught the same way kids learn to do math and say “thank you.” As willpower muscles strengthened, good habits seemed to spill over into other parts of life.

“When you learn to force yourself to go to the gym or start your homework or eat a salad instead of a hamburger, part of what’s happening is that you’re changing how you think. People get better at regulating their impulses. They learn how to distract themselves from temptations. And once you’ve gotten into that willpower groove, your brain is practiced at helping you focus on a goal.”

“When you learn to force yourself to practice for an hour or run fifteen laps, you start building
self- regulatory strength. A five- year- old who can follow the ball for ten minutes becomes a sixth grader who can start his homework on time.”

Firms such as Starbucks— and the Gap, Wal- Mart, restaurants, or any other business that relies on entry- level workers— all face a common problem: No matter how much their employees want to do a great job, many will fail because they lack self- discipline. They show up late. They snap at rude customers. They get distracted or drawn into workplace dramas. They quit for no reason.

If someone has trouble with self- discipline at work, they’re probably also going to have trouble attending a program designed to strengthen their self- discipline after work.

The solution, Starbucks discovered, was turning self- discipline into an organizational habit.

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☕︎ Develop Powerful habits ☕︎

12 Habits of Super-Healthy People: Concise Summary

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While there is no one-size-fits-all formula for a healthy lifestyle, many healthy individuals tend to share certain habits that contribute to their overall well-being. Here are 12 habits commonly associated with healthy people:

Balanced Diet: Healthy individuals focus on a well-rounded, nutrient-dense diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. They also pay attention to portion sizes.
Regular Exercise: Physical activity is a crucial component of a healthy lifestyle. Whether it’s aerobic exercise, strength training, or flexibility exercises, staying active contributes to overall health.
Adequate Hydration: Drinking enough water is essential for various bodily functions. Healthy people make a habit of staying hydrated throughout the day.
Adequate Sleep: Quality sleep is crucial for overall health and well-being. Healthy individuals prioritize a consistent sleep schedule and create a restful sleep environment.
Stress Management: Effective stress management is a key habit. Techniques such as meditation, deep breathing, yoga, or other relaxation methods help maintain mental and emotional balance.
Regular Health Check-ups: Healthy people prioritize preventive healthcare. Regular check-ups and screenings can help identify potential health issues early, allowing for timely intervention.
Mindful Eating: Being mindful of eating habits, such as paying attention to hunger and fullness cues, helps maintain a healthy relationship with food.
Social Connection: Healthy individuals cultivate positive social connections. Relationships and a strong support system contribute to mental and emotional well-being.
Limiting Alcohol and Avoiding Tobacco: Moderation or avoidance of alcohol and tobacco is a common habit among healthy individuals.
Continuous Learning: A commitment to lifelong learning and personal growth is a trait shared by many healthy individuals. This can include intellectual, emotional, and professional development.
Sun Protection: Protecting the skin from harmful UV rays is important for overall health. Healthy individuals use sunscreen, wear protective clothing, and avoid excessive sun exposure.
Positive Mindset: Maintaining a positive outlook and cultivating resilience are important for overall mental and emotional health. Healthy individuals often practice gratitude and focus on solutions rather than problems.

It’s important to note that individual needs and preferences may vary. Adopting these habits gradually and making adjustments based on personal circumstances can contribute to a sustainable and healthy lifestyle. Additionally, consulting with healthcare professionals for personalized advice is always recommended.

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