Habits

A goal is your target. Habits are the system that reaches it.

Chapters

  1. Why 1% Better Isn’t Enough
  2. Consistent But No Progress? It’s the Hurdle Rate
  3. Why I Hate Hearing “Systems Not Goals”
  4. To Achieve Your Goals, Aim at Your Habits
  5. Why Comfort Will Ruin Your Life: The Turkey Problem
  6. Willpower Is Finite (How to Do Hard Things Anyway)
  7. My Cold Shower Got Better. My Business Didn’t.
  8. Substitute, Don’t Subtract: How to Break a Habit
  9. Start Laughably Small
  10. I Thought Bigger Muscle Just Meant More Strength
  11. The Con I Run on Myself to Start Working
  12. The One Minute Rule for Habits That Stick
  13. The Tardigrade Test: How to Build Habits That Last
  14. Why Some Habits Stick: 12 Tardigrade Traits
  15. The Minimalist Philosophy of a Jellyfish
  16. Why Rich People and Dying Spacecraft Follow the Same Rule
  17. The Cure For Anxiety Is Doing More Of It
  18. Mental Toughness via Meditation
  19. Confidence Is a Trailing Indicator
  20. Madam C.J. Walker: $1.25 to 20,000 Agents
  21. Chase Risk Before It Chases You
  22. How Meditation Eats Stress
  23. The Optimization Trap That Broke My Meditation Habit
  24. What Everyone Gets Wrong About Continuous Improvement
  25. Ray Dalio’s 42-Year Daily Habit
  26. The 10,000 Hour Rule Counts the Wrong Thing
  27. How I Got My First Customer With 8 Notion Docs
  28. An AI Named the One Trait That Predicts Success
  29. Habits of Great Writers, Founders and Investors
  30. What a Depression Drug Taught Me About Rich People’s Habits
  31. The Habit Range System
  32. The Habit That (Quietly) Changed My Life
  33. Ron Hill’s 52-Year Daily Running Streak
  34. How to Adapt to Change Fast Enough
  35. How I Build Habits That Don’t Break
  36. How to Make Habits Stick When Life Pushes Back
  37. I Had Too Many Habits. Here’s What Saved Me.
  38. The Truth About Running Multiple Businesses at Once
  39. Your Habits Are Your Investment Portfolio
  40. Your Habit List Is a Single Point of Failure
  41. The Pattern Behind Every System Collapse
  42. The 1 Area I Ignored Across 20 Businesses
  43. Work-Life Balance Is a Myth. Choose Your Table.
  44. You’re in a Status Game Whether You Entered or Not
  45. Stop Trading Your Habits Like Stocks
  46. Anti-Habits: The Discipline of Saying No
  47. I Set These 10 Anti-Habits: How I Finish Work by 4pm
  48. The 4 Anti-Habits That Make My Habits Possible
  49. How I Quit My YouTube Addiction
  50. Why Poker Pros Fold What Investors Buy
  51. The 10pm Rule I Failed for Two Years
  52. Why I Can’t Drink a Latte (and Billionaires Pay No Tax)
  53. I Optimized My Habits Until They Broke
  54. Optimizing Your Life Is Killing Your Progress
  55. Your Habits Have a Hurdle Rate
  56. How to Stay Consistent (By Finding the Minimum Dose)
  57. I Pay 34 Minutes a Day for My Business to Grow
  58. The Navy Cured Scurvy. Then It Uncured It.
  59. The 200-Million-Year Test for Any Habit
  60. 190,000 Taste Tests Said Yes. Customers Said No.
  61. Why I Went to the Gym at Midnight (The Streak Method)
  62. One Small Promise, Kept 108 Mornings in a Row
  63. Why Mormons Get Rich and Adventists Live to 100
  64. Your Habits Are Only as Strong as Your Worst Day
  65. The Map Is Not the Territory (And Why That’s Fine)
  66. Habit Banking: What You Can Bank and What You Can’t
  67. Habit Banking: How to Keep a Streak Without the Panic
  68. Stop Raising Your Standards. Start Proving Them.
  69. The 1 Rule That Stops Me Raising My Goals Too Soon
  70. Patagonia’s 5-Word Policy for Getting Work Done
  71. How to Focus on One Thing All Day
  72. Why Good Habits Get Boring
  73. You Stopped Feeling It. It Didn’t Stop Working.
  74. I Quit Daily Writing in My 20s and Regretted It for Years
  75. The Power of Focus: What Early AI Models Taught Me
  76. Your Cold Shower Is an Exposure Therapy Rep
  77. I Got Everything I Wanted at 23 and Stopped Growing
  78. Cold Water Beats a Pep Talk
  79. You’re Not Overthinking. You’re Under-Moving.
  80. Why Polar Bears Pace and Rich Men Dive to the Titanic
  81. Why Achieving Goals Doesn’t Make You Happy
  82. A Day on the Moon. A Decade of Depression.
  83. What 2,000 Days of Building in Public Proved
  84. The 2,000-Day Experiment I Couldn’t Shut Down
  85. What a 20-Mile Night Run Taught Me About Negative Returns
  86. Why Rest Days Made Everything Harder
  87. I Stopped Taking Rest Days. The Binges Started.
  88. The 3am Binge Isn’t a Willpower Failure
  89. His Joke Was So Bad It Cost £500 Million
  90. The Same Loop That Killed Sears Runs Your Nights
  91. Moving Averages for Life
  92. 1 Metric for Life Progress: The Daily Tempo Score
  93. Small Habits, Big Results: 47 Novels Before Work
  94. Most Habit Trackers Miss the Point
  95. Get More Done by Counting What You Finish
  96. The Tater Tots Trick for Repurposing Content
  97. Eat The Frog Last
  98. The Morning Habits That Stick (Why Order Matters)
  99. Your Morning Habits Work. The Order Doesn’t.
  100. Compound Lifts
  101. How I Learned Spanish While Running
  102. Analysis Paralysis Is a Bundling Problem
  103. You’re Not Lazy. The Step Is Too Steep.
  104. The Estimation Trick I Use to Start Moving
  105. How I Stop Procrastinating | The Single Page Method
  106. The Atomic Ivy Lee Method
  107. Force Ranking
  108. Everything Feels Important? It’s a Ranking Problem
  109. I Quit The ONE Thing Three Times Before I Got It Right
  110. The Resistance Rule
  111. The Replay Protocol
  112. 4 Things I’d Tell My Younger Self. One Changed Everything.
  113. How I Review a Year in One Hour
  114. Words Are Software
  115. Friction is the Feature
  116. How I Use a Paper To-Do List to Finish What Actually Matters
  117. Why I Rewrite My Principles by Hand
  118. Think on Paper to Keep Your Principles Sharp
  119. The 150-Year Art of Delayed Gratification
  120. Neil Gaiman’s Two-Draft Rule
  121. Don’t Hard-Code Trauma: How to Let Go of the Past
  122. How I Get Business Ideas
  123. How to Get Startup Ideas: Build the “Dumb” One First
  124. Is It Necessary?
  125. I Deleted Social Media. Here’s What I Kept.
  126. The One-Hour Trap
  127. Why I Check Email Once a Week
  128. Why I Turn My Phone Screen Red at 9pm
  129. The Sound That Trained Me to Overwork
  130. Why I Stopped Being a Digital Nomad After 5 Years
  131. Proximity Is Power. Here’s the Math.
  132. How a Dark Mexico City Room Killed My Output
  133. I Love Biking. So Why Do I Run Instead?
  134. What Google’s M&M Jars Taught Me About Willpower
  135. Not Perfect, But Better
  136. The Hidden Cost of Unreliability
  137. Climb to See the Next Peak
  138. Simplicity Through Intensity
  139. Consistency Over Intensity: What Pushing Harder Costs
  140. The Math of Inevitable Success
  141. Force Yourself to Go Faster – Then Pay for It
  142. What a Poker Table Taught Me About Daily Habits
  143. The Downward Spiral of Oscar Wilde
  144. You’re Not Undisciplined. Your Habit Is Too Big.
  145. The $4.6 Billion Lesson in Not Rushing
  146. Do Less, Get Better: I Removed a Good Chapter
  147. Do Less, Get More: The F1 Math
  148. The NBA Deleted a Shot. Your Habit Needs the Same.
  149. Not All Trade-Offs Are Real
  150. I Chose to Be Worst at Replying
  151. The 3% Mortgage Debate Is Really About Sleep
  152. Revenge Bedtime Procrastination Isn’t About Sleep. Ask Hermès.
  153. Stop Wasting Your Off Days
  154. Fifteen Years on One Wall. One Day Off the Business Week.
  155. How to Close a Chapter Without Regret