by Fumio Sasaki
15.Raise the hurdle for habits that you want to quit.
16.Spend money on your initial investment.
17.“Chunk down.”
18.Make your targets ridiculously small.
19.Start today.
20.Do it every day (it’s easier).
21.Don’t make up “exceptions” as you go.
22.Enjoy it because you aren’t good at it.
23.Set triggers.
24.Create an adult timetable.
25.Realize that no one has the power to concentrate.
26.Take action according to the date.
27.Set up a temporary reward.
28.Make good use of people’s attention.
29.Make an advance declaration.
30.Think from a third-party perspective.
31.Quit in the middle of something.
32.Don’t quit completely.
33.Keep records of your habits.
34.Take necessary breaks to conserve your strength.
35.Nap (the effects of a power nap are enormous).
36.Rest aggressively.
37.Cherish the things that you aren’t making into habit.
38.Don’t mix up your “objectives” and your “targets.”
39.Look only at the targets in front of you.
40.Experience failures—they’re indispensable for your habits.
41.Stop worrying about how long it will take for something to become a habit.
42.Do it; it’s better than not doing it.
43.Gradually increase the level of difficulty.
44.Overcome each challenge along the way.
45.Keep at it, and increase your self-efficacy.
46.Create a chain reaction.
47.Adapt your habits as needed.
48.Create habits that are unique to you.
49.Make peace with the knowledge that your habits will eventually collapse.
50.Know that there is no end to habits.
RECAP
14 GOOD HABIT INHIBITORS
1.Believing that a bad habit is necessary to relieve stress.
2.Trying to focus on just the good points.
3.Relying on your motivation.
4.Not having the right tools.
5.An awareness of the difficulties.
6.The sense of self-doubt produced by one failure.
7.Starting at a “good” time.
8.Thinking that tomorrow, you’ll be Superman.
9.Creating an exception for the day in question.
10.Thinking that it’s too late to start.
11.Not having a trigger.
12.Giving yourself a conflicting reward.
13.Pretending something never happened.
14.The “single-coin” issue.
ALSO BY FUMIO SASAKI
Goodbye, Things: The New Japanese Minimalism
BOKUTACHI WA SHUUKAN DE, DEKITEIRU.
Copyright © 2021, 2018 by Fumio Sasaki
English translation rights arranged with WANI BOOKS CO., LTD.
through Japan UNI Agency, Inc., Tokyo
All rights reserved
For information about permission to reproduce selections from this book, write to Permissions, W. W. Norton & Company, Inc., 500 Fifth Avenue, New York, NY 10110
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Cover design: Jared Oriel
Cover photo: Marc Tran / Stocksy United
Author photograph: Fumio Sasaki
Production manager: Anna Oler
The Library of Congress has cataloged the printed edition as follows:
Names: Sasaki, Fumio, 1979– author.
Title: Hello, habits : a minimalist’s guide to a better life / by Fumio Sasaki ; translated by Eriko Sugita.
Other titles: Bokutachi wa shūkan de dekiteiru. English
Description: New York, NY : W.W. Norton & Company, [2021]
Identifiers: LCCN 2020035372 | ISBN 9781324005582 (cloth) | ISBN 9781324005599 (epub)
Subjects: LCSH: Habit. | Learning, Psychology of. | Self-management (Psychology)
Classification: LCC BF335 .S18513 2021 | DDC 179/.9—dc23
LC record available at https://lccn.loc.gov/2020035372
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