Book: Making Habits, Breaking Habits By: Jeremy Dean

• Habits are repeated behaviors with little to no conscious intention.
• A minimum of ⅓ of our waking life is powered by our unconscious, where we operate on auto-pilot
• A survey conducted in the 80s, at the University of Scranton, found 60% of  213 people surveyed, 

weren’t able to stick to their New Year’s resolutions.

• Habits are strongly influenced by our environment
• Training new habits requires patience
• Most of our behavior is influenced by our unconscious mind
• We register a number of clues, often without noticing it
• Having certain routines makes us feel safer
• Change a habit by replacing it with a different one
• Performing actions unconsciously can lead to slips
• Habits related to the Internet can turn into addictions
• Use the WOOP method to form a new habit
  1. Wish – State what you wish to change
  2. Outcome – what do you wish to happen
  3. Obstacle – What will stop you
  4. Plan-  how are you going to overcome your obstacle
• Adopt good habits and become happier
• You can manipulate your habits

• Determine your motivation.
• Next, remember to repeat your actions, as repetition leads to automation. 
• The Habit Loop

1. Trigger
2. Routine
3. Reward 

• The more you do a habit the more ingrained it becomes in your mind.
• You can’t ever break an old habit.
• You can manipulate the habit
•  Hebb’s law and: Neurons that fire together, wire together.
•  Quantum zeno effect. – a system can be frozen in its state, if continuously observed.

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