Use habit algorithms, behavior chains, and environment design. — 1. Create Habit Algorithms Anytime you want to establish a new behavior, fill out this simple formula: After I have [existing habit], I will [new habit]. For example: “After I have brushed my teeth in the morning, I will do 20 minutes of yoga.” Hundreds of scientific studies show that people who plan this…

Use reframing to change how you think, feel, and act in difficult situations. — In 480 BC, the Spartan warrior Dienekes was preparing his men to fight the Persian army. As the Spartans were settling into the mountain pass of Thermopylae in central Greece, they got some alarming news. A man had caught a glimpse of the Persians and reported that their army was…

A brief introduction to Goodhart’s Law. — In the 1940s, paleontologist Gustav Heinrich Ralph von Koenigswald went on an expedition to the island of Java in Indonesia. He wanted to find as many hominid bones as possible, so he decided to enlist the help of the locals. As an incentive, he promised anyone who helped him ten…

A brief introduction to the evolutionary mismatch theory. — Do you have a hard time sticking with your intentions? If so, you’re not alone. It’s a problem that people have been struggling with throughout history. In fact, philosophers all the way back to Ancient Greece have found this tendency puzzling(1). If we know which actions are best for us…

Your brief beginner’s guide to self-compassion. — In case you haven’t noticed, you have an inner voice that is talking endlessly. And if you’re like most people, that inner voice can be incredibly mean. It can routinely tell you things like: “You’re so lazy. You’re so bad at this. You’re such a failure.” It can be like…

Your brief beginner’s guide to mindfulness. — Imagine if you read this advertisement: Amazing Breakthrough! Scientists have discovered a treatment that improves your quality of life. It reduces your anxiety, rumination, and stress. And it increases your focus, memory, and immune function. On top of that, it’s all-natural and costs nothing! Would you be interested? If so…

“Smile, breathe, and go slowly.” — The Buddhist monk Thich Nhat Hanh said many wise things during his life. But one piece of advice that he shared was particularly jam-packed with good ideas: Smile, breathe, and go slowly. This short statement is a powerful mantra to keep in mind. To understand why let’s break the quote…

“Go slow to go fast.” — A few years ago, entrepreneur Derek Sivers lived in Santa Monica, California. His home was right at the beach, and he could quickly get onto a lovely bike path along the ocean. On weekday afternoons, the track was almost empty. So, a few times a week, Derek got on his…

Use physiological sighing to immediately calm your body and mind. — If you want to alleviate stress, you can go about it in many ways. You can ensure that you sleep sufficiently, eat well, and move regularly. And you can use techniques like mindfulness meditation to manage stress more skillfully. All of those approaches are great long-term solutions. …