Pros

Pro #1: He really knows his stuff (and he’s a good teacher)
Zak George is one of the most popular dog trainers in the world and for good reason: he really knows what he’s talking about!
He not only knows how to encourage a dog to behave in a certain way or obey a command, but also how to do it in a loving way that makes the dog want to obey you.
This helps strengthen your relationship with your dog, as opposed to forcing him to obey by force or fear, which will hurt your relationship with them.
Plus, everything in the book is broken down into small steps, which makes it easier to digest.
Pro #2:  There are several “Ask Zak” sections where he rattles off answers to FAQ’s
This was my favorite part of the book because he addresses specific questions that he gets asked (many of which I had myself!).
The book is a good mix of general principles and specific tactics, and these “Ask Zak” questions are super helpfu
If you’re experiencing difficulties with some aspect of raising your dog, Zak likely addresses it in these sections.
Pro #3: It covers a lot
This book isn’t just about training; it covers everything from choosing a dog and bringing them home, to basic care and common health problems.
No matter what stage in the dog-owning journey you are, this book will be able to help answer your questions.
Pro #4: He obviously loves dogs and working with them

Cons

some of the cons stem from my personal preference, and aren’t actually bad things about the book.

Con #1: It covers a lot, but doesn’t go into detail in some aspects
Although “it covers a lot” is in the pros list, I did find it necessary to mention this in the cons list, too.
Like I said, it covers nearly every aspect of owning a dog, but because there is so much to know, some sections were lacking detail.
For instance, I was really looking forward to the tricks section, but in the book, he only covers five tricks.
I was hoping for more in the book, but the good thing is that there are tons of videos on YouTube of him showing you how to teach your dog tricks.

Con #2: It was more of a dog owner’s handbook than a training book.
This book is not for someone who wants to really go deep into dog training.
It covers basic training principles and fundamentals, a few tricks, and things that you’ll want to train your puppy to do (like walking on a leash, crate training, etc).

Conclusion

If you’re looking for an overview of how to care and train for your dog, you’ll love this book.
Zak George’s infectious love for dogs will help encourage you to be more patient and loving with your dog, and his teaching will help you know exactly what to do while raising your pup.

This article has been taken from Here

The 5 Benefits of Mindful Colouring for Adults:
-Improves Focus: Colouring allows us to disconnect from other thoughts and concentrate on the moment.
-Reduces Anxiety and Stress: Set yourself aside from the things that are causing you stress and take an ‘art’ break.
-Meditation Alternative.
-Exercise the Mind.
-Improve your Sleep.

In The Mindfulness Coloring Book, accomplished illustrator Emma Farrarons presents 70 intricate and beguiling patterns to help you color your way to tranquility. Here are flowers, leaves, butterflies, and birds alongside rolling waves and kaleidoscopic designs.

Perfectly sized to fit into a pocket or handbag, and printed on high-quality paper that will ensure hours of bliss, The Mindfulness Coloring Book is ready to help you de-stress wherever you go. So take a few minutes out of your hectic schedule to reset and refresh with mindful coloring—and relive the days when your biggest concern was staying within the lines!

This article has been taken from Here

Authored by Daniel J. Siegal, a clinical professor of psychiatry at UCLA, and Tina Payne Bryson, a child development specialist, this book offers a scientific perspective on the child’s brain and 12 clear strategies for handling challenging moments in parenting.

While I found this book to be very reader-friendly, I know many mamas struggle to find even a few minutes alone, so I’ve provided a summary of the book’s key insights and suggestions.

“Parenting with the brain in mind”

The book starts off by connecting with parents through relatable stories and everyday parenting experiences, and provides tangible ideas about the role the brain plays in our child’s responses. The concept of the left and right brain is introduced and emphasized as a key component when trying to understand and navigate difficult situations with our children.

“Our left brain helps us to think logically, and our right brain is the part of our brain that experiences emotions,” they explain. Both our left and right brain need to work together to have meaningful and balanced interactions and relationships.

This was particularly helpful for me to understand and learn more about the why behind tantrums and overly-emotional responses.

Whole-Brain strategies—connecting and calming big emotions

Once we understand the concept of the right and left brain needing to be integrated, it’s time to learn how we teach our children how to appropriately use both parts.

This starts with stepping back and assessing our child’s responses and trying to understand which part of their brain is being activated.

When our children are having clear meltdowns that appear to be irrational, that is not the time to try and engage them in a logical discussion. Rather it is more effective to meet them right brain to right brain and connect with them on an emotional level.

Once we’ve validated their feelings (no matter how ridiculous they may seem), then we can bring in logic and explanation once those big feelings have calmed down a bit.

For example: When your child falls and hurts herself, explaining to her at that moment why she should have been more careful, is not going to help her process her experience. Instead, use phrases like, “That must have really hurt, you were going really fast,” and then you can later bring up the importance of safety and being aware of your surroundings.

“The upstairs and downstairs brain”

This concept was the most fascinating part of the book for me. It paints the picture of your brain as a house with an upstairs and downstairs.

The downstairs brain is in charge of functions such as breathing and blinking and strong emotions, whereas the upstairs brain is responsible for thinking and analyzing.

Our upstairs brain can help us control emotions and consider consequences, but only if it is functioning healthily. This part of the brain does not fully develop until the early 20s, and as parents we have a significant role in helping that part to mature.

Just like our right and left brain, both the upstairs and downstairs parts need to be in harmony. We need both emotions and logic to thrive, and our children need to be taught how and when to use both.

The book introduces the metaphor “building a staircase” in order to bridge the gap between the two. We can do this by recognizing where our child’s responses are coming from. If your child is trying to get his way by demanding something from you, but he isn’t totally out of control, he is likely acting from his upstairs brain. In this case, it is best to set firm boundaries and explain consequences of inappropriate behavior (and sticking to those consequences).

If your child is completely flooded with emotion and appears to have no control over his emotions, the downstairs brain has taken over. In this situation, it is best to use redirection and calming techniques (breathing or body movement).

“Memories,” myths and important truths

This section of the book debunks some of the myths about the functionalities and roles of our memories.

Many of us think that our brains store information like we store documents when in reality our memory serves the purpose of making associations—linking our past experiences to our present understanding.

This is why our memory can trigger experiences from the past that then dictate our expectations for the future.

For example last year during baseball season, one of the team-moms brought bubble gum for all the kids after practice. One week she was not able to make it, and I stepped in to help. At the end of practice, the kids were asking me where the bubble gum was (since I didn’t have any). Because of their memory of her bringing gum, that was their expectation going forward for every baseball practice.

The reason why it’s important to understand memories is that it impacts our child’s expectations and how they then respond to things.

If your child has an imprinted memory of bubble gum after practice and then doesn’t get it, feelings of disappointment will likely drive his response. Likewise, if your child associates fear with a specific activity (such as falling off a bike), she might not want to participate in that activity again.

What we can do in these situations is try to understand where these overwhelming feelings are coming from. By asking the right questions and creating an opportunity for your child to process, you can help her to work through those associations and bring in some tools to deal with those big feelings.

The brain is complex, and understanding our children especially during challenging moments, can be one of the hardest parts of parenting. But as the book explains, “One of the main benefits of the whole-brain perspective, is that it empowers you to transform the daily parenting challenges that can interrupt the fun and connection you have with your children. Whole-brain parenting allows you to go far beyond mere survival”.

Once we understand our children, that awareness allows us to connect with them on a deeper level and raise them in confidence that we are helping them to thrive.

If you are a parent that struggles to find effective solutions during challenging moments, then I highly recommend this book. Since reading this book I feel I have gained a new understanding of why my children act the way they do and how I can guide them using the tools and resources it provides. Happy reading!?

This article has been taken from Here

A kinder, more compassionate world starts with kind and compassionate kids. In Raising Good Humans, you’ll find powerful and practical strategies to break free from “reactive parenting” habits and raise kind, cooperative, and confident kids.

Whether you’re running late for school, trying to get your child to eat their vegetables, or dealing with an epic meltdown in the checkout line at a grocery store—being a parent is hard work! And, as parents, many of us react in times of stress without thinking—often by yelling. But what if, instead of always reacting on autopilot, you could respond thoughtfully in those moments, keep your cool, and get from A to B on time and in one piece?

With this book, you’ll find powerful mindfulness skills for calming your own stress response when difficult emotions arise. You’ll also discover strategies for cultivating respectful communication, effective conflict resolution, and reflective listening. In the process, you’ll learn to examine your own unhelpful patterns and ingrained reactions that reflect the generational habits shaped by your parents, so you can break the cycle and respond to your children in more skillful ways.

When children experience a parent reacting with kindness and patience, they learn to act with kindness as well—thereby altering generational patterns for a kinder, more compassionate future. With this essential guide, you’ll see how changing your own “autopilot reactions” can create a lasting positive impact, not just for your kids, but for generations to come.

An essential, must-read for all parents—now more than ever.

The emerging pattern of findings suggests that potential benefits of consuming specific nutrients and adopting a healthier diet can range from almost immediate boosts in cardiovascular and brain function to neuroprotective effects that may be able to extend good brain function deeper into very old age. If you are interested in arriving at a better understanding of this wide, complex, and fascinating topic, then Power Foods for the Brain is probably not really the book for you. If, on the other hand, you fall into the book’s apparent intended demographic—aging, nonexercising, possibly overweight, or prediabetic with a poor diet, who worry that their mental faculties are deserting them—then this book may well be what you are looking for.

Neal Barnard’s self-help book certainly seems aimed firmly at anybody that checks a few of those boxes, and for this group it certainly provides a practical guide to a lifestyle change that almost certainly will pay dividends, in terms of both general health and long-term brain function. In essence, Barnard argues for a strict vegan diet composed entirely of plant-derived foods, a bit of physical exercise, avoiding potentially toxic metals, and engaging in mental exercise. The first two of these will undoubtedly prove beneficial, and the latter two, while unsupported by any clear evidence at present, should do no harm beyond the costs of purchasing new cooking pots and brain-training computer software.

My only reservation regarding the book’s intentions involves research showing that, for public-health messages, anxiety is only an effective driver of change if the proposed remedy is achievable by the audience. If it isn’t, individuals will engage in an entirely internal process of anxiety-reducing psychological self-defense, typified by denial that the fear-inducing outcomes apply to them at all. The message in Power Foods for the Brain is delivered by increasing the reader’s anxiety about the prospect of their imminent descent into cognitive dysfunction and dementia. However, I wonder whether if Barnard’s all-or-nothing, hard-core vegan remedy, which disallows all meat, fish, and dairy products, may simply be seen by the typical intended reader as being unachievable. It may be difficult to follow for anyone that feeds a family or partner, and it will inevitably involve a major life-changing modification of eating habits, including avoiding the processed, ready-made foods in the typical diet in favour of cooking and preparing all foods from healthy, plant-derived ingredients. The diet may well be well-worth following, but if the remedy being proposed doesn’t seem achievable (and for many it might not), it isn’t likely to be adopted.

In reality, it isn’t necessary to become a vegan to benefit from improving your diet. Simply shifting your dietary habits so that you avoid the bad aspects of our contemporary diets—energy dense foods, “bad” fats and refined sugars—while increasing your consumption of fruits, vegetables, and other plant-derived foods, will pay dividends in terms of potential improvements to cardiovascular and metabolic health and improved or preserved brain function, particularly if coupled with increased exercise. So, maybe proposing a slightly softer remedy—one that acknowledges simply that the further you travel down the road towards replacing the unhealthy elements of your diet with healthy plant-derived foods, the better—might be a more effective message at the end of the day.

Throughout, Barnard seasons his advice with a smattering of relevant science, and the scientific rationale for his dietary recommendations is written in an accessible, interesting style. He certainly has a knack for describing complex biology in understandable language. But where the science content falls down is in the very limited scope of the information; the book provides only a brief scientific rationale for reducing the consumption of “bad” saturated fats and trans fats and increasing consumption of “good” omega-3 fats. It also espouses building a “vitamin shield” by increasing consumption of foods high in vitamins E, B6, B9, and B12. The stated rationale for boosting the three B vitamins is their contribution to breaking down a naturally occurring, potentially neurotoxic amino acid called homocysteine, thus preventing its buildup and reducing its toxicity. However, it is unclear to date whether homocysteine is a causal factor in cognitive decline and dementia or merely a coincidental phenomenon related to less than optimal intake of these vitamins. Surprisingly, the book gives no consideration to the potential benefits of increased consumption of vitamins A, B1, B2, B3, B5, B7, C, or D, all of which have an equally strong claim in terms of potential benefits to brain function.

Even more surprisingly, there is no mention at all of the other bioactive phytochemicals richly expressed in the diet of plant-derived foods that the book espouses. For instance, the words flavonoid and polyphenol are not mentioned once, despite good evidence that these (and their other phenolic stablemates) are the classes of plant-food-derived compounds that may do the heavy lifting in terms of improved cardiovascular function and neuroprotection. Similarly absent are the obesity-inducing scourge of refined sugars and high-fructose corn syrup, and the complex interplay between brain function and the diet-induced deterioration in multiple cardiovascular and metabolic parameters. Simplification may be a necessary property of a self-help book aimed at a nonscientific audience—the message has to be understandable and clear, and not fogged by too much complexity—but while the proposed diet probably will work, it won’t necessarily succeed for the stated reasons.

Another good argument Barnard doesn’t touch is that your current brain function is, in part, a reflection of your lifelong diet to date, an argument that can be translated into clear societal advice to improve diets and the delivery of key nutrients from cradle to grave. While his book provides a potentially effective method of soothing some of the damage of a misspent life in dietary terms, it doesn’t address this wider point at all. To me, this can only reduce the potential audience and therefore the impact of the book’s message.

The recipes at the end of the book do look tasty. I didn’t spend long hours in the kitchen trying them out, but I suspect my children might be on the receiving end of some of the healthy, sweeter options this summer (they’ll definitely be trying the banana ice cream). But here, too, I would have liked to see more information on how to plan a sustainable vegan diet that contains adequate levels of all essential nutrients. All in all, the book is a useful guide to preserving brain function by modifying the diet (and getting that equally important exercise), but a little more of the fascinating science around this subject would have been appreciated.

Review: Power Foods for the Brain
by David O. Kennedy, Ph.D.
This article has been taken from Here

I can’t think of a more perfect book title than Vegan for Life. This classic, first published almost 10 years ago, is a practical handbook for being vegan for life – for your life, for the animals’ lives, and for our planet’s life.

Recently, Jack Norris, RD and Virginia Messina, MPH, RD, extensively updated and revised their book. This revised edition has the same calm, sensible tone as the original edition did. It’s been updated to include the latest research on topics relevant to vegans including fat (how much? What kind?), vitamin B12, digestive health, food allergies, and even lesser known nutrients like choline and selenium. The authors are both vegan dietitians and the book reflects their commitment to honest, evidence-based information.

This is not a dry, nutrition text, however. The authors provide lots of practical information including sample menus, lists of foods, and a food guide. There are also chapters on vegan pregnancy, children and teens, older people, and athletes. The chapter on transitioning to a vegan diet was one of my favorites because of its ideas for simple dinners, packed lunches, and ways to use beans.  Even as a long-term vegan I found lots of helpful ideas for fine-tuning my diet.

This book offers resources for new vegans, for those considering being vegan, for vegans of all ages, for seasoned vegans. I plan to urge my local library to order several copies – it’s that good.

This article has been taken from Here

Here readers will discover how to:

-cut the risk of heart attack in half by snacking on nuts

-protect against colon cancer by eating grapefruit

-cool off hot flashes with flaxseed

-heal a wound with honey

-fight diabetes with milk—and wine

-reduce cholesterol with cinnamon

Written in collaboration with the editors of Prevention magazine, one of America’s most trusted sources for health information, the book covers 60 different ailments and 97 different healing foods, and offers 100 delicious, nutrient-rich recipes. Newly researched, every entry provides current information and the latest clinical studies from real doctors and nutritionists working in some of the best medical institutions in the United States.

In this book, you will find a wide variety of different coloring mandalas that will stimulate your creativity.

In the 20th Anniversary Edition of this classic, Robert offers an update on what we’ve seen over the past 20 years related to money, investing, and the global economy. Sidebars throughout the book will take readers “fast forward” — from 1997 to today as Robert assesses how the principles taught by his rich dad have stood the test of time.

In many ways, the messages of Rich Dad Poor Dad, messages that were criticized and challenged two decades ago, are more meaningful, relevant and important today than they were 20 years ago.

As always, readers can expect that Robert will be candid, insightful… and continue to rock more than a few boats in his retrospective.

1. Habits are the compound interest of self-improvement.
2. If you want better results, then forget about setting goals. Focus on your system instead.
3. The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
4. The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
5. Environment is the invisible hand that shapes human behavior.

Atomic Habits Summary

Chapter 1: The Surprising Power of Tiny Habits

“Success is the product of daily habits—not once-in-a-lifetime transformations.”

“You should be far more concerned with your current trajectory than with your current results.”

“Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat.”

“Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.”

“Goals are about the results you want to achieve. Systems are about the processes that lead to those results.”

“If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line.”

“Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.”

If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed what James calls, “Plateau of Latent Potential.”

“When you finally break through the Plateau of Latent Potential, people will call it an overnight success.”

“The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.”

“Ultimately, it is your commitment to the process that will determine your progress.”

“Habits are the compound interest of self-improvement.”

“Getting 1 percent better every day counts for a lot in the long-run.”

“Habits are a double-edged sword. They can work for you or against you, which is why understanding the details is essential.”

“Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.”

“An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.”

“If you want better results, then forget about setting goals. Focus on your system instead.”

“You do not rise to the level of your goals. You fall to the level of your systems.”

Chapter 2: How Your Habits Shape Your Identity (and Vice Versa)

“Changing our habits is challenging for two reasons: (1) we try to change the wrong thing and (2) we try to change our habits in the wrong way.”

“There are three layers of behavior change: a change in your outcomes, a change in your processes, or a change in your identity.”

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.”

“With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.”

“The ultimate form of intrinsic motivation is when a habit becomes part of your identity.”

“It is a simple two-step process: Decide the type of person you want to be. Prove it to yourself with small wins.”

“Ask yourself, “Who is the type of person that could get the outcome I want?”

“The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.”

“Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.”

“Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.”

“The real reason habits matter is not because they can get you better results (although they can do that), but because they can change your beliefs about yourself.”

Chapter 3: How to Build Better Habits in 4 Simple Steps

Whenever you want to change your behavior, ask yourself:

1. How can I make it obvious?
2. How can I make it attractive?
3. How can I make it easy?
4. How can I make it satisfying?

“A habit is a behavior that has been repeated enough times to become automatic.”

“The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.”

“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.”

“The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.”

Chapter 4: The Man Who Didn’t Look Right

“If you’re having trouble determining how to rate a particular habit, ask yourself: ‘Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity?’”

“With enough practice, your brain will pick up on the cues that predict certain outcomes without consciously thinking about it.”

“Once our habits become automatic, we stop paying attention to what we are doing.”

“The process of behavior change always starts with awareness. You need to be aware of your habits before you can change them.”

“Pointing-and-Calling raises your level of awareness from a nonconscious habit to a more conscious level by verbalizing your actions.”

“The Habits Scorecard is a simple exercise you can use to become more aware of your behavior.”

Chapter 5: The Best Way to Start a New Habit

“The 1st Law of Behavior Change is making it obvious.”

“Many people think they lack motivation when what they really lack is clarity.”

“The Diderot Effect states that obtaining a new possession often creates a spiral of consumption that leads to additional purchases.”

“One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”

“The habit stacking formula is: ‘After [CURRENT HABIT], I will [NEW HABIT].’”

“The two most common cues are time and location.”

“Creating an implementation intention is a strategy you can use to pair a new habit with a specific time and location.”

“The implementation intention formula is: I will [BEHAVIOR] at [TIME] in [LOCATION].”

“Habit stacking is a strategy you can use to pair a new habit with a current habit.”

“The habit stacking formula is: After [CURRENT HABIT], I will [NEW HABIT].”

Chapter 6: Motivation is Overrated; Environment Often Matters More

“Environment is the invisible hand that shapes human behavior.”

“Small changes in context can lead to large changes in behavior over time.”

“Every habit is initiated by a cue. We are more likely to notice cues that stand out.”

“Make the cues of good habits obvious in your environment.”

“Gradually, your habits become associated not with a single trigger but with the entire context surrounding the behavior. The context becomes the cue.”

“It is easier to build new habits in a new environment because you are not fighting against old cues.”

Chapter 7: The Secret to Self-Control

“The inversion of the 1st Law of Behavior Change is make it invisible.”

“Once a habit is formed, it is unlikely to be forgotten.”

“People with high self-control tend to spend less time in tempting situations. It’s easier to avoid temptation than resist it.”

“One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.”

“Self-control is a short-term strategy, not a long-term one.”

Chapter 8: How to Make a Habit Irresistible

“The 2nd Law of Behavior Change is make it attractive.”

“The more attractive an opportunity is, the more likely it is to become habit-forming.”

“Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act.”

“It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike.”

“Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.”

Chapter 9: The Role of Family and Friends in Shaping Your Habits

“The culture we live in determines which behaviors are attractive to us.”

“We tend to adopt habits that are praised and approved of by our culture because we have a strong desire to fit in and belong to the tribe.”

“We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige).”

“One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.”

“The normal behavior of the tribe often overpowers the desired behavior of the individual. Most days, we’d rather be wrong with the crowd than be right by ourselves.”

“If a behavior can get us approval, respect, and praise, we find it attractive.”

Chapter 10: How to Find and Fix The Cause of Your Bad Habits

“The inversion of the 2nd Law of Behavior Change is make it unattractive.”

“Every behavior has a surface level craving and a deeper underlying motive.”

“Your habits are modern-day solutions to ancient desires.”

“The cause of your habits is actually the prediction that precedes them. The prediction leads to a feeling.”

“Highlight the benefits of avoiding a bad habit to make it seem unattractive.”

“Habits are attractive when we associate them with positive feelings and unattractive when we associate them with negative feelings. Create a motivation ritual by doing something you enjoy immediately before a difficult habit.”

Chapter 11: Walk Slowly, But Never Backward

“The 3rd Law of Behavior Change is make it easy.”

“The most effective form of learning is practice, not planning.”

“Focus on taking action, not being in motion.”

“Habit formation is the process by which a behavior becomes progressively more automatic through repetition.”

“The amount of time you have been performing a habit is not as important as the number of times you have performed it.”

Chapter 12: The Law of Least Effort

“Human behavior follows the Law of Least Effort.”

“We will naturally gravitate toward the option that requires the least amount of work.”

“Create an environment where doing the right thing is as easy as possible.”

“Reduce the friction associated with good behaviors. When friction is low, habits are easy.”

“Increase the friction associated with bad behaviors. When friction is high, habits are difficult.”

“Prime your environment to make future actions easier.”

Chapter 13: How to Stop Procrastinating by Using the Two-Minute Rule

Every day, there are a handful of moments that deliver an outsized impact. James refers to these little choices as “decisive moments.”

“Decisive moments set the options available to your future self.”

“A habit must be established before it can be improved.”

“Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.”

“Many habits occur at decisive moments—choices that are like a fork in the road—and either send you in the direction of a productive day or an unproductive one.”

“The Two-Minute Rule states, ‘When you start a new habit, it should take less than two minutes to do.’”

“The more you ritualize the beginning of a process, the more likely it becomes that you can slip into the state of deep focus that is required to do great things.”

“Standardize before you optimize. You can’t improve a habit that doesn’t exist.”

Chapter 14: How to Make Good Habits Inevitable and Bad Habits Impossible

“The inversion of the 3rd Law of Behavior Change is make it difficult.”

“A commitment device is a choice you make in the present that locks in better behavior in the future.”

“The ultimate way to lock in future behavior is to automate your habits.”

“Onetime choices—like buying a better mattress or enrolling in an automatic savings plan—are single actions that automate your future habits and deliver increasing returns over time.”

“Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.”

Chapter 15: The Cardinal Rule of Behavior Change

“The 4th Law of Behavior Change is make it satisfying.”

“We are more likely to repeat a behavior when the experience is satisfying.”

“The human brain evolved to prioritize immediate rewards over delayed rewards.”

“The Cardinal Rule of Behavior Change: What is immediately rewarded is repeated. What is immediately punished is avoided.”

“To get a habit to stick you need to feel immediately successful—even if it’s in a small way.”

“The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time. The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.”

Chapter 16: How to Stick with Good Habits Every Day

“Named after the economist Charles Goodhart, Goodhart’s Law states, ‘When a measure becomes a target, it ceases to be a good measure.’”

“One of the most satisfying feelings is the feeling of making progress.”

“A habit tracker is a simple way to measure whether you did a habit—like marking an X on a calendar.”

“Habit trackers and other visual forms of measurement can make your habits satisfying by providing clear evidence of your progress.”

“Don’t break the chain. Try to keep your habit streak alive.”

“Never miss twice. If you miss one day, try to get back on track as quickly as possible.”

“Just because you can measure something doesn’t mean it’s the most important thing.”

Chapter 17: How an Accountability Partner Changes Everything

“The inversion of the 4th Law of Behavior Change is make it unsatisfying.”

“We are less likely to repeat a bad habit if it is painful or unsatisfying.”

“An accountability partner can create an immediate cost to inaction. We care deeply about what others think of us, and we do not want others to have a lesser opinion of us.”

“A habit contract can be used to add a social cost to any behavior. It makes the costs of violating your promises public and painful.”

“Knowing that someone else is watching you can be a powerful motivator.”

Chapter 18: The Truth About Talent (When Genes Matter and When They Don’t)

“The secret to maximizing your odds of success is to choose the right field of competition.”

“Pick the right habit and progress is easy. Pick the wrong habit and life is a struggle.”

“Genes cannot be easily changed, which means they provide a powerful advantage in favorable circumstances and a serious disadvantage in unfavorable circumstances.”

“Habits are easier when they align with your natural abilities. Choose the habits that best suit you.”

“Play a game that favors your strengths. If you can’t find a game that favors you, create one.”

“Genes do not eliminate the need for hard work. They clarify it. They tell us what to work hard on.”

Chapter 19: The Goldilocks Rule—How to Stay Motivated in Life and Work

“The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities.”

“The greatest threat to success is not failure but boredom.”

“As habits become routine, they become less interesting and less satisfying. We get bored.”

“Anyone can work hard when they feel motivated. It’s the ability to keep going when work isn’t exciting that makes the difference.”

“Professionals stick to the schedule; amateurs let life get in the way.”

Chapter 20: The Downside of Creating Good Habits

“The upside of habits is that we can do things without thinking. The downside is that we stop paying attention to little errors.”

“Habits + Deliberate Practice = Mastery”

“Reflection and review is a process that allows you to remain conscious of your performance over time.”

“The tighter we cling to an identity, the harder it becomes to grow beyond it.”

This article has been taken from Here