This book is a fascinating exploration of habits and how one uses them for change and potentially improvement of our lives. There are some pretty interesting insights on offer here in terms of what the author calls “the four tendencies” that could be used to describe how a person deals with outer expectations (those in the environment) and inner expectations (the ones we have for ourselves). This part of the book was really interesting to me as I had no trouble identifying my tendency and the tendencies of some of the people I work and live with. This has given me a lot to think about in terms of managing my lab trainees and my approach to interpersonal relationships with my family, friends, and colleagues. I’m not sure I buy into the idea completely, but it’s a different way of thinking about personality and motivation than anything that I’ve come across before. She also talks a fair bit about “distinctions” which are personal preferences that are hardwired by biology or previous experience (e.g. early risers vs. night owls).
She offers some strategies on how you might try to form and maintain a particular habit. These including monitoring (e.g. using a Fitbit or the app MyFitnessPal to form health habits), scheduling (i.e. setting aside a particular time for a habit), accountability (e.g. telling someone about your habit goals). She talks about getting started, dealing with set-backs or “falling off the wagon”, being struck by “lightning bolts” that cause you to start or give up a habit (e.g. quitting drinking if you find out you’re pregnant), and abstaining vs. moderation in the formation of habits. She describes the various ways that we sabotage ourselves with regards to habits by making things too convenient or inconvenient and failing to set safeguards and distractions from temptation. The section on creating loopholes that allow us to make excuses was especially amusing and insightful. She argues that rewards are not particularly effective because setting a finish line might not yield the positive outcome we expect and that small little treats might be better (this reminded me of training a dog). One of the neatest strategies is pairing where you pair something you don’t like to do with something that you do. A great example was forcing yourself to exercise on the treadmill by pairing it with watching a favourite show or listening to a podcast. The constant theme throughout the book was that each person is different and that what works for one person won’t work for someone else.
This book will be interesting to someone looking to start positive habits or stop negative habits. This might be particularly relevant now for academics as September is just around the corner and heralds in a new beginning.