Audio Video Books

The Best Way to Start a New Habit In 2001, researchers in Great Britain began working with 248 people to build better exercise habits over the course of two weeks. The subjects were divided into three groups: First Group: The control group. They were simply asked to track how often they exercised. Second Group: The “motivation” group. They were asked not only to track their workouts but also to read some material on the benefits of exercise. The researchers explained how exercise could reduce the risk of coronary heart disease and improve heart health. Third Group: This group received the same presentation as the second group, ensuring equal levels of motivation. However, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each member of the third group completed the sentence: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].” In the first and second groups,...

The Man Who Didn’t Look Right THE PSYCHOLOGIST GARY Klein once told me a story about a woman who attended a family gathering. She had spent years working as a paramedic and, upon arriving at the event, took one look at her father-in-law and got very concerned. “I don’t like the way you look,” she said. Her father-in-law, who was feeling perfectly fine, jokingly replied, “Well, I don’t like your looks, either.” “No,” she insisted. “You need to go to the hospital now.” A few hours later, the man was undergoing lifesaving surgery after an examination had revealed that he had a blockage to a major artery and was at immediate risk of a heart attack. Without his daughter-in-law’s intuition, he could have died. What did the paramedic see? How did she predict his impending heart attack? When major arteries are obstructed, the body focuses on sending blood to critical organs and away from peripheral locations near the surface of the skin. The result is a change in the pattern of distribution of...

How to Build Better Habits in 4 Simple Steps The Origin of Habit Research In 1898, psychologist Edward Thorndike conducted a series of experiments that laid the foundation for understanding how habits are formed and the rules that guide behavior. Thorndike’s experiments involved placing cats inside puzzle boxes. These boxes had a mechanism — a lever, a loop of cord, or a platform — that, when triggered, would open the door and allow the cat to escape and reach a bowl of food. Key Observations: Initially, the cats behaved randomly — sniffing corners, clawing objects, or sticking their paws through holes. Eventually, by accident, they pressed the correct lever or stepped on the right platform and escaped. Thorndike recorded how long it took each cat to escape in multiple trials. Over time: Cats escaped faster and more efficiently. The behavior of pressing the lever became automatic and habitual. For instance, Cat 12 went from taking 160 seconds to escape in early trials to just 6.3 secon...

Wake Up and Win:  5 Steps to Take Control of Your Morning (and Your Life) Let’s be honest: Most people wake up like NPCs—mindless, passive, and on autopilot. The alarm goes off, they roll over, grab their phones, and start scrolling through pointless content before they’ve even brushed their teeth. Then they wonder why life feels out of control. Here’s the truth: A chaotic morning creates a chaotic life. But if you take control of your morning, everything changes. Success becomes inevitable. Ready to flip the script? Let’s dive into 5 powerful steps to transform your mornings—and your mindset. --- Step 1: Win the First Decision of the Day Your first choice in the morning sets the tone for everything that follows. Unfortunately, for most people, that first choice is weak: Hitting snooze Rolling over Telling themselves “just 5 more minutes” But high-performers? They do the opposite: They get up immediately. No negotiations. No excuses. Why does this matter? Because small habits creat...

Why You Can Scroll for Hours but Can’t Study for 30 Minutes (And How to Fix It) Let’s be honest—sitting down to study for 30 minutes feels like a battle. But spend two hours on Instagram, binge a Netflix series, or crush levels on a game? Easy. Effortless. Kind of addictive, actually. Why is it that you can focus hard on scrolling reels but zoning in on a textbook feels like torture? The answer? It’s not about willpower. It’s about dopamine. What the Heck is Dopamine Anyway? Dopamine isn’t just the “feel good” chemical—it’s the “want more of that” chemical. It fuels your motivation, your cravings, your drive to do anything. Whether it’s eating pizza, hitting the gym, or watching 17 reels in a row—it’s all driven by dopamine. Here’s how powerful it is: In a lab experiment, scientists wired rats’ brains to release dopamine when they pressed a lever. The result? The rats pressed the lever non-stop. They forgot to eat. Forgot to sleep. They literally died from exhaustion—just to chase that...

The Real Reason Habits Matter When we think about habits, we often focus on productivity, success, or quick tips to improve our day. But there's a deeper, more powerful reason why habits truly matter: they shape our identity. Identity Change is the North Star If you're serious about changing your habits, the most important question isn't what you want to achieve or how to do it — it's who you want to become. Without knowing who you want to be, all your efforts are like a boat drifting without a rudder. That’s why identity is the foundation of habit change. You have the power to change how you see yourself. Your identity isn't fixed — it's something you can shape with the choices and actions you take every day. And the most effective way to do that is through your habits. It’s Not About Life Hacks or Quick Fixes Better habits are not about filling your day with trendy hacks or routines. It’s not about: Flossing one tooth each night Taking cold showers every morni...

THE TWO-STEP PROCESS TO CHANGING YOUR IDENTITY Your identity emerges out of your habits. You're not born with preset beliefs. Every belief you hold—including those about yourself—is learned and conditioned through experience. How Habits Shape Identity Your habits are how you embody your identity. Make your bed daily? You embody the identity of an organized person. Write every day? You embody the identity of a creative person. Train regularly? You embody the identity of an athletic person. The more you repeat a behavior, the more you reinforce the identity associated with it. The word “identity” comes from Latin: Essentitas (being) Identidem (repeatedly) Your identity is literally your “repeated beingness.” Proof Builds Belief Whatever your current identity is, you believe it because you have proof: Attend church every Sunday for years → You have evidence you're religious. Study biology nightly → You’re studious. Hit the gym even in bad weather → You’re committed to fitness. Mor...