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 “Systems Not Goals” Is a Trap
  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. Time Is Not Your Most Valuable Asset
  8. When to Give Up on a Business: Force or Flow?
  9. My Cold Shower Got Better. My Business Didn’t.
  10. Substitute, Don’t Subtract: How to Break a Habit
  11. Start Laughably Small
  12. New Habits Feel Worse Before They Feel Better And Here Is Why
  13. I Thought Bigger Muscle Just Meant More Strength
  14. You’ve Read Enough. It’s Time to Start Using It.
  15. The Con I Run on Myself to Start Working
  16. The One Minute Rule for Habits That Stick
  17. The Tardigrade Test: How to Build Habits That Last
  18. Why Some Habits Stick: 12 Tardigrade Traits
  19. The Minimalist Philosophy of a Jellyfish
  20. Why Rich People and Dying Spacecraft Follow the Same Rule
  21. Reps Reduce Anxiety
  22. Mental Toughness via Meditation
  23. Every Type of Courage Explained | Which One Do You Have?
  24. Confidence Is a Trailing Indicator
  25. Remind Yourself Who The F*ck You Are.
  26. Madam C.J. Walker: $1.25 to 20,000 Agents
  27. Chase Risk Before It Chases You
  28. How Meditation Eats Stress
  29. The Optimization Trap That Broke My Meditation Habit
  30. What Everyone Gets Wrong About Continuous Improvement
  31. Ray Dalio’s 42-Year Daily Habit
  32. The 10,000 Hour Rule Counts the Wrong Thing
  33. How I Got My First Customer With 8 Notion Docs
  34. An AI Named the One Trait That Predicts Success
  35. Habits of Great Writers, Founders and Investors
  36. What a Depression Drug Taught Me About Rich People’s Habits
  37. The Habit Range System
  38. The Habit That (Quietly) Changed My Life
  39. Ron Hill’s 52-Year Daily Running Streak
  40. How to Adapt to Change Fast Enough
  41. How I Build Habits That Don’t Break
  42. How to Make Habits Stick When Life Pushes Back
  43. I Had Too Many Habits. Here’s What Saved Me.
  44. The Truth About Running Multiple Businesses at Once
  45. Your Habits Are Your Investment Portfolio
  46. Your Habit List Is a Single Point of Failure
  47. The Pattern Behind Every System Collapse
  48. The 1 Area I Ignored Across 20 Businesses
  49. Work-Life Balance Is a Myth. Choose Your Table.
  50. You’re in a Status Game Whether You Entered or Not
  51. Stop Trading Your Habits Like Stocks
  52. Anti-Habits: The Discipline of Saying No
  53. I Set These 10 Anti-Habits: How I Finish Work by 4pm
  54. The 4 Anti-Habits That Make My Habits Possible
  55. How I Quit My YouTube Addiction
  56. Engineered Addiction: Why I Deleted the App
  57. Why Poker Pros Fold What Investors Buy
  58. The 10pm Rule I Failed for Two Years
  59. Why I Can’t Drink a Latte (and Billionaires Pay No Tax)
  60. I Optimized My Habits Until They Broke
  61. Optimizing Your Life Is Killing Your Progress
  62. Your Habits Have a Hurdle Rate
  63. How to Stay Consistent (By Finding the Minimum Dose)
  64. The 4 Habit Levels Where Results Get Insane
  65. Minimum Effective Dose vs Maximum Tolerable Dose
  66. I Pay 34 Minutes a Day for My Business to Grow
  67. The Navy Cured Scurvy. Then It Uncured It.
  68. The 200-Million-Year Test for Any Habit
  69. 190,000 Taste Tests Said Yes. Customers Said No.
  70. Why I Went to the Gym at Midnight (The Streak Method)
  71. One Small Promise, Kept 108 Mornings in a Row
  72. Why Mormons Get Rich and Adventists Live to 100
  73. Your Habits Are Only as Strong as Your Worst Day
  74. The Map Is Not the Territory (And Why That’s Fine)
  75. Habit Banking: What You Can Bank and What You Can’t
  76. Habit Banking: How to Keep a Streak Without the Panic
  77. Stop Raising Your Standards. Start Proving Them.
  78. The 1 Rule That Stops Me Raising My Goals Too Soon
  79. Patagonia’s 5-Word Policy for Getting Work Done
  80. How to Focus on One Thing All Day
  81. Why Good Habits Get Boring
  82. Same Habits, Different Days: My Daily Experiments
  83. You Stopped Feeling It. It Didn’t Stop Working.
  84. I Quit Daily Writing in My 20s and Regretted It for Years
  85. The Compounding Trap: Why Selling a Winner Costs You
  86. The Power of Focus: What Early AI Models Taught Me
  87. How to Do 2.5 Hours of Deep Work
  88. Your Cold Shower Is an Exposure Therapy Rep
  89. I Got Everything I Wanted at 23 and Stopped Growing
  90. Cold Water Beats a Pep Talk
  91. You’re Not Overthinking. You’re Under-Moving.
  92. Why Polar Bears Pace and Rich Men Dive to the Titanic
  93. Why Achieving Goals Doesn’t Make You Happy
  94. A Day on the Moon. A Decade of Depression.
  95. What 2,000 Days of Building in Public Proved
  96. The 2,000-Day Experiment I Couldn’t Shut Down
  97. What a 20-Mile Night Run Taught Me About Negative Returns
  98. Why Rest Days Made Everything Harder
  99. I Stopped Taking Rest Days. The Binges Started.
  100. The 3am Binge Isn’t a Willpower Failure
  101. His Joke Was So Bad It Cost £500 Million
  102. The Same Loop That Killed Sears Runs Your Nights
  103. Moving Averages for Life
  104. 1 Metric for Life Progress: The Daily Tempo Score
  105. Small Habits, Big Results: 47 Novels Before Work
  106. Most Habit Trackers Miss the Point
  107. Get More Done by Counting What You Finish
  108. I Launched a Product a Day for 17 Days (Then Burned Out)
  109. The Tater Tots Trick for Repurposing Content
  110. The Psychology of Getting Comedy From Failure | Trevor Noah
  111. The Viral Trap: How Social Media Keeps What You Make
  112. Eat The Frog Last
  113. The Morning Habits That Stick (Why Order Matters)
  114. Your Morning Habits Work. The Order Doesn’t.
  115. Compound Lifts
  116. How I Learned Spanish While Running
  117. Analysis Paralysis Is a Bundling Problem
  118. You’re Not Lazy. The Step Is Too Steep.
  119. The Estimation Trick I Use to Start Moving
  120. How I Stop Procrastinating | The Single Page Method
  121. The Atomic Ivy Lee Method
  122. Force Ranking
  123. 5 Things Chess Teaches Us About Life
  124. Everything Feels Important? It’s a Ranking Problem
  125. I Quit The ONE Thing Three Times Before I Got It Right
  126. The Resistance Rule
  127. The Replay Protocol
  128. 4 Things I’d Tell My Younger Self. One Changed Everything.
  129. How I Review a Year in One Hour
  130. Words Are Software
  131. Friction is the Feature
  132. How I Use a Paper To-Do List to Finish What Actually Matters
  133. Why I Rewrite My Principles by Hand
  134. Think on Paper to Keep Your Principles Sharp
  135. I Learned This the Hard Way: Write Down Your Rules
  136. The 150-Year Art of Delayed Gratification
  137. Neil Gaiman’s Two-Draft Rule
  138. Don’t Hard-Code Trauma: How to Let Go of the Past
  139. How I Get Business Ideas
  140. How to Get Startup Ideas: Build the “Dumb” One First
  141. Is It Necessary?
  142. I Deleted Social Media. Here’s What I Kept.
  143. The One-Hour Trap
  144. Why I Check Email Once a Week
  145. Why I Turn My Phone Screen Red at 9pm
  146. The Sound That Trained Me to Overwork
  147. Why Smart People Underperform
  148. Why I Stopped Being a Digital Nomad After 5 Years
  149. Proximity Is Power. Here’s the Math.
  150. The Chinese Mastermind Group Behind Volvo
  151. How a Dark Mexico City Room Killed My Output
  152. I Love Biking. So Why Do I Run Instead?
  153. What Google’s M&M Jars Taught Me About Willpower
  154. Remove Choices to Save Your Willpower
  155. Not Perfect, But Better
  156. How I Beat Perfectionism With a 3-Minute Clock
  157. The Hidden Cost of Unreliability
  158. Climb to See the Next Peak
  159. Simplicity Through Intensity
  160. Consistency Over Intensity: What Pushing Harder Costs
  161. The Math of Inevitable Success
  162. Force Yourself to Go Faster – Then Pay for It
  163. What a Poker Table Taught Me About Daily Habits
  164. The Downward Spiral of Oscar Wilde
  165. You’re Not Undisciplined. Your Habit Is Too Big.
  166. The $4.6 Billion Lesson in Not Rushing
  167. Do Less, Get Better: I Removed a Good Chapter
  168. Do Less, Get More: The F1 Math
  169. The NBA Deleted a Shot. Your Habit Needs the Same.
  170. Not All Trade-Offs Are Real
  171. I Chose to Be Worst at Replying
  172. The 3% Mortgage Debate Is Really About Sleep
  173. Revenge Bedtime Procrastination Isn’t About Sleep. Ask Hermès.
  174. Stop Wasting Your Off Days
  175. Fifteen Years on One Wall. One Day Off the Business Week.
  176. How to Close a Chapter Without Regret