And links to my most popular stories.

My name is Patrik, and I’m an author and personal coach. I live with my girlfriend Lisa and baby daughter Inez in Östersund, Sweden.

My work is all about helping people live better lives. To do that, I teach timeless ideas and science-backed strategies to feel great and perform at your very best.

I’ve written three best-selling books, and my work has been featured in popular publications like The Muse, Lifehacker, and POPSUGAR.

To get a taste of my writing, check out the stories below.

🚀 How to Get Addicted to Good Habits

  1. This is How to Do Things You…


Use a “Habit Reward Lottery” to make your desired behaviors irresistible.

Photo by Ambreen Hasan on Unsplash

Burrhus Frederic “B.F.” Skinner was a professor of psychology at Harvard University from 1958 to 1974. He is considered a pioneer of modern behaviorism and one of the most influential psychologists of the 20th century.

One of Skinner’s most important inventions was the “Skinner box”; a device used to study the effects of reinforcers on lab animals. The rat in the box had to figure out a task (like pulling a lever) that would give it a reward (like food).

This automated system allowed Skinner and thousands of his successors to study behavior in a controlled setting. …


Engineer your own dopamine spikes by celebrating every step in the right direction.

Photo by Jonathan Sebastiao on Unsplash

Whenever you’ve completed a good habit, you have to allow yourself to feel good about it. The reward at the end of the behavior is what will make you want to do it again in the future.

To understand why that is, we need to take a look inside the brain. Every behavior involves multiple brain regions and neurochemicals, but the neurotransmitter dopamine plays an essential role.

Many people think dopamine is released when the brain gets a reward, but that’s not quite accurate. Dopamine is not released during a reward, but in anticipation of a reward.

If you, for…


Surround yourself with positive influences, and your behavior will naturally adapt.

Photo by Felix Rostig on Unsplash

Human beings are herd animals. For most of our evolutionary history, our ancestors lived together in tribes.

The group provided safety, access to resources, and mating opportunities. Getting excluded from the tribe, on the other hand, was a death sentence.

We have survived and thrived through collaboration with other people. Because of that, one of the core human drives is to belong.

We have a deep need to fit in, to bond with others, and to feel accepted by the people around us. And those ancient preferences still influence us in a big way.

The Power of Social Influence

From an early age, we conform…


Use commitment devices to avoid “akrasia” and get the results you want.

Photo by Denys Nevozhai on Unsplash

If you have a hard time sticking with your intentions, you’re in good company. It’s a problem people have been struggling with for a very long time.

In fact, philosophers all the way back Plato even have their own word for it. They call it “akrasia,” and it encompasses procrastination, poor self-control, lack of follow-through, and any kind of addictive behavior.

The reason we have this problem is what behavioral economists call time inconsistency. We tend to choose short-term pleasures now and postpone long-term benefits for the future.

Studies have shown, for instance, that when people buy groceries online for…


Get yourself into the Flow Channel.

Photo by Emma Simpson on Unsplash

In an interview on The Joe Rogan Experience, mixed martial arts instructor Firas Zahabi explained that he’s a big believer in never being sore.

Whenever you’ve worked out, you should wake up the next day feeling good. It doesn’t matter what your fitness level is.

Even if it was your first day ever in a gym, you shouldn’t feel any pain.

When Rogan asked him how that would be possible, Zahabi explained it like this:

“Consistency Over Intensity”

Let’s say you can do a maximum of ten pull-ups. Does that mean you should try to do ten when you work out?

According to…


Make your desired behaviors your default option.

Photo by LYFE Fuel on Unsplash

We often assume that we do what we do because of who we are. But the truth is a lot of what we do is the result of where we are.

To illustrate that point, we’ll take a look at a fascinating graph from an organ donation statistics study by researchers Eric Johnson and Daniel Goldstein.

To Donate or Not to Donate…


Use habit stacking to group good habits together.

Photo by Bluewater Globe on Unsplash

In his autobiography, No Limits, swimmer Michael Phelps describes entering the 400-meter individual medley final at the 2008 Olympic Games in Beijing:

After we walked out to behind the blocks, I did what I always do there. I stretched my legs on the blocks, two different stretches, one a straight-leg stretch, the other with a bent knee, left leg first. I took the right headphone out. Once they called my name, I took the left headphone out, the parka off.

Continuing his pre-race routine, he made sure that the block was dry before stepping onto it. Once up there, he…


Use habit algorithms to program yourself for success.

Photo by Austin Distel on Unsplash

In his book Homo Deus, historian Yuval Noah Harari writes:

‘Algorithm’ is arguably the single most important concept in our world. If we want to understand our life and our future, we should make every effort to understand what an algorithm is, and how algorithms are connected with emotions.

So, what is an algorithm? The dictionary defines it as “a process or set of rules to be followed in calculations or other problem-solving operations, especially by a computer.”

If you’ve ever wondered how a Tesla can drive itself, the answer is algorithms — millions of them. But there are also…


Strategies to effortlessly achieve your goals.

Photo by bruce mars on Unsplash

Each day, we face a continuous stream of choices. And together, the choices we make determine the trajectory of our lives. As the late, great Jim Rohn put it:

“Success is nothing more than a few simple disciplines, practiced every day, while failure is simply a few errors in judgment, repeated every day. It is the accumulative weight of our disciplines and our judgments that leads us to either fortune or failure.”

If you consistently make good choices, you’ll make remarkable progress toward your goals. But if you regularly make poor ones, they’ll always seem helplessly out of reach.

So…

Patrik Edblad

I write about timeless ideas and science-backed strategies to feel great and perform at your very best. Get more from me at https://www.patrikedblad.com

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