Book Summary: Hello Habits - Fumio Sasaki
50 Steps for Acquiring Habits
1. Severe ties with vicious circles
2. First, Decide that you are going to Quit
3. Leverage turning points
4. Quit completely, it's easier
5. Know that you will always have to pay the price
6. Examine triggers and rewards for your habits
7. Become a detective who look for the criminal
8. Don't make identity an excuse
9. Start with keystone habits
10. Keep a diary for observation about yourself
11. Meditate to enhance your cognitive ability
12. Realize enthusiasm won't occur until you do something
13. Lower your hurdles
14. Realize hurdles are more powerful than rewards
15. Raise the hurdles for habits that you want to quit
16. Spend money on your initial investment
17. Chunk down
18. Make your targets ridiculously small
19. Start today
20. Do it everyday - it's easier that way
21. Don't make exceptions
22. Enjoy it because you aren't good at it
23. Set triggers (for your habits)
24. Create a time table
25. Realize no one has the power to concentrate
26. Take actions according to the date
27. Setup a temporary reward
28. Make full use of people's attention
29. Make an advanced declaration
30. Think from 3rd party's perspective
31. Quit in the middle of something
32. Don't quit completely
33. Keep records of your habits
34. Take necessary breaks - conserve strength
35. Nap (power nap)
36. Rest aggressively
37. Cherish the things you aren't making into habits
38. Don't mix up Objective and Targets
39. Look only at the target in front of you
40. Experience failures - they are indispensable for your habits
41. Stop worrying about how long it takes for something to become a habit
42. Do it - it's better than not doing it
43. Gradually increase the level of difficulty
44. Overcome each challenge along the way
45. Keep at it - and increase your self efficacy
46. Create a chain reaction
47. Adapt your habits as needed
48. Create habits that are unique to you
49. Make peace with the knowledge that your habits will eventually collapse
50. Know that there is no end to habits
14 Good Habit Inhibitors
1. Believing that bad habit is necessary to relief stress
2. Trying to focus on just the good ones
3. Relying on your motivation
4. Not having the right tools
5. Unawareness of your difficulties
6. The sense of self-doubt produced by one failure
7. Starting at a 'good' time (instead of today)
8. Thinking that tomorrow you would be superman
9. Creating an exception for the day in question
10. Thinking that it's too late to start
11. Not having a trigger
12. Giving yourself a conflicting reward
13. Pretending something never happened
14. The single coin issue
