Джеймс Клир - Atomic Habits - Tiny Changes, Remarkable Results

Chewing gum had been sold commercially throughout the 1800s :Mary Bellis, “How We Have Bubble Gum Today,” ThoughtCo, October 16, 2017, https://www.thoughtco.com/history-of-bubble-and-chewing-gum-1991856.

Wrigley revolutionized the industry :Jennifer P. Mathews, Chicle: The Chewing Gum of the Americas, from the Ancient Maya to William Wrigley (Tucson: University of Arizona Press, 2009), 44–46.

Wrigley became the largest chewing gum company :“William Wrigley, Jr.,” Encyclopædia Britannica , https://www.britannica.com/biography/William-Wrigley-Jr, accessed June 8, 2018.

Toothpaste had a similar trajectory :Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business (New York: Random House, 2014), chap. 2.

he started avoiding her :Sparkly_alpaca, “What Are the Coolest Psychology Tricks That You Know or Have Used?” Reddit, November 11, 2016, https://www.reddit.com/r/AskReddit/comments/5cgqbj/what_are_the_coolest_psychology_tricks_that_you/d9wcqsr/.

The earliest remains of modern humans :Ian Mcdougall, Francis H. Brown, and John G. Fleagle, “Stratigraphic Placement and Age of Modern Humans from Kibish, Ethiopia,” Nature 433, no. 7027 (2005), doi:10.1038/nature03258.

the neocortex . . . was roughly the same :Some research indicates that the size of the human brain reached modern proportions around three hundred thousand years ago. Evolution never stops, of course, and the shape of the structure appears to have continued to evolve in meaningful ways until it reached both modern size and shape sometime between one hundred thousand and thirty-five thousand years ago. Simon Neubauer, Jean-Jacques Hublin, and Philipp Gunz, “The Evolution of Modern Human Brain Shape,” Science Advances 4, no. 1 (2018): eaao5961.

society has shifted to a predominantly delayed-return environment :The original research on this topic used the terms delayed-return societies and immediate-return societies . James Woodburn, “Egalitarian Societies,” Man 17, no. 3 (1982), doi:10.2307/2801707. I first heard of the difference between immediate-return environments and delayed-return environments in a lecture from Mark Leary. Mark Leary, Understanding the Mysteries of Human Behavior (Chantilly, VA: Teaching, 2012).

The world has changed much in recent years :The rapid environmental changes of recent centuries have far outpaced our biological ability to adapt. On average, it takes about twenty-five thousand years for meaningful genetic changes to be selected for in a human population. For more, see Edward O. Wilson, Sociobiology (Cambridge, MA: Belknap Press, 1980), 151.

our brains evolved to prefer quick payoffs to long-term ones :Daniel Gilbert, “Humans Wired to Respond to Short-Term Problems,” interview by Neal Conan, Talk of the Nation , NPR, July 3, 2006, https://www.npr.org/templates/story/story.php?storyId=5530483.

Disease and infection won’t show up for days or weeks, even years :The topics of irrational behavior and cognitive biases have become quite popular in recent years. However, many actions that seem irrational on the whole have rational origins if you consider their immediate outcome.

Frédéric Bastiat :Frédéric Bastiat and W. B. Hodgson, What Is Seen and What Is Not Seen: Or Political Economy in One Lesson (London: Smith, 1859).

Future You :Hat tip to behavioral economist Daniel Goldstein, who said, “It’s an unequal battle between the present self and the future self. I mean, let’s face it, the present self is present. It’s in control. It’s in power right now. It has these strong, heroic arms that can lift doughnuts into your mouth. And the future self is not even around. It’s off in the future. It’s weak. It doesn’t even have a lawyer present. There’s nobody to stick up for the future self. And so the present self can trounce all over its dreams.” For more, see Daniel Goldstein, “The Battle between Your Present and Future Self,” TEDSalon NY2011, November 2011, video, https://www.ted.com/talks/daniel_goldstein_the_battle_between_your_present_and_future_self.

People who are better at delaying gratification have higher SAT scores :Walter Mischel, Ebbe B. Ebbesen, and Antonette Raskoff Zeiss, “Cognitive and Attentional Mechanisms in Delay of Gratification,” Journal of Personality and Social Psychology 21, no. 2 (1972), doi:10.1037/h0032198; W. Mischel, Y. Shoda, and M. Rodriguez, “Delay of Gratification in Children,” Science 244, no. 4907 (1989), doi:10.1126/science.2658056; Walter Mischel, Yuichi Shoda, and Philip K. Peake, “The Nature of Adolescent Competencies Predicted by Preschool Delay of Gratification,” Journal of Personality and Social Psychology 54, no. 4 (1988), doi:10.1037//0022–3514.54.4.687; Yuichi Shoda, Walter Mischel, and Philip K. Peake, “Predicting Adolescent Cognitive and Self-Regulatory Competencies from Preschool Delay of Gratification: Identifying Diagnostic Conditions,” Developmental Psychology 26, no. 6 (1990), doi:10.1037//0012–1649.26.6.978.

CHAPTER 16

“I would start with 120 paper clips in one jar” :Trent Dyrsmid, email to author, April 1, 2015.

Benjamin Franklin :Benjamin Franklin and Frank Woodworth Pine, Autobiography of Benjamin Franklin (New York: Holt, 1916), 148.

Don’t break the chain of creating every day :Shout-out to my friend Nathan Barry, who originally inspired me with the mantra, “Create Every Day.”

people who track their progress on goals like losing weight :Benjamin Harkin et al., “Does Monitoring Goal Progress Promote Goal Attainment? A Meta-analysis of the Experimental Evidence,” Psychological Bulletin 142, no. 2 (2016), doi:10.1037/bul0000025.

those who kept a daily food log lost twice as much weight as those who did not :Miranda Hitti, “Keeping Food Diary Helps Lose Weight,” WebMD, July 8, 2008, http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight; Kaiser Permanente, “Keeping a Food Diary Doubles Diet Weight Loss, Study Suggests,” Science Daily, July 8, 2008, https://www.sciencedaily.com/releases/2008/07/080708080738.htm; Jack F. Hollis et al., “Weight Loss during the Intensive Intervention Phase of the Weight-Loss Maintenance Trial,” American Journal of Preventive Medicine 35, no. 2 (2008), doi:10.1016/j.amepre.2008.04.013; Lora E. Burke, Jing Wang, and Mary Ann Sevick, “Self-Monitoring in Weight Loss: A Systematic Review of the Literature,” Journal of the American Dietetic Association 111, no. 1 (2011), doi:10.1016/j.jada.2010.10.008.

The most effective form of motivation is progress :This line is paraphrased from Greg McKeown, who wrote, “Research has shown that of all forms of human motivation the most effective one is progress.” Greg McKeown, Essentialism: The Disciplined Pursuit of Less (Currency, 2014).

The first mistake is never the one that ruins you :In fact, research has shown that missing a habit once has virtually no impact on the odds of developing a habit over the long-term, regardless of when the mistake occurs. As long as you get back on track, you’re fine. See: Phillippa Lally et al., “How Are Habits Formed: Modelling Habit Formation in the Real World,” European Journal of Social Psychology 40, no. 6 (2009), doi:10.1002/ejsp.674.