January: The Laws of Simplicity by John Maeda

In summary, people not only buy, but more importantly love, designs that can make their lives simpler. Maeda offers ten laws for balancing simplicity and complexity in business, technology, and design, as he explores the question of how we can redefine the notion of “improved” so that it doesn’t always mean something more, something added on. Law 1: The simplest way to achieve simplicity is through thoughtful reduction. This law addresses question of “how simple?” through the SHE technique (Shrink, Embody, Hide):

  • Shrink: Simplicity is about the unexpected pleasure derived from what is likely to be insignificant and would otherwise go unnoticed. Pity gives way to respect when much more value is delivered than originally expected.
  • Hide: Such evolutions are driven by a market that demands innovation and is willing to pay for clever ways to HIDE complexity.
  • Embody: Exactly where to invest-real or believed quality-to get maximum return is a question with no single definitive answer. The power of suggestion is powerful. The upside of materialism is that the way something we own feels can change how we feel. Thus the perception needs to be made visible somehow. It might be necessary to advertise qualities that cannot be conveyed implicitly, especially when the message of embodiment simply tells the truth.
Law 2: Organisation makes a system of many appear fewer. This law addresses the challenging question of “What goes with what?” through the SLIP technique (Sort, Label, Integrate, Prioritise):

  • Sort: Write down on small post-it notes each datum to be SLIPped. Move them around on a flat surface to find the natural groupings.
  • Label: Each group deserves a relevant name.
  • Integrate: Whenever possible, integrate groups that appear significantly like each other.
  • Prioritise: Well, prioritise.

Law 3: Savings in time feel like simplicity. This law addresses the question of saving time and balancing the trade-off between the quantitatively fast versus the qualitatively fast:

  • In the end it’s about choosing how we spend the time we’re given in life. Thus, choosing when to care less versus when to care more lies at the heart of living an efficient but fulfilling daily life.
  • Telling people how much time they have left to wait is a humane practice that is becoming more popular (think of progress bars). Knowledge is comfort, and comfort lies at the heart of simplicity.
  • When speeding-up a process is not an option, giving extra care to a customer makes the experience of waiting more tolerable.

Law 4: Knowledge makes everything simpler. This law addresses the problem with taking time to learn a task that can make you feel as if you are wasting time (a violation of the third Law): • Observing what fails to make sense to the non-expert, and then following that trail successively to the very end of the knowledge chain is the critical path to success. Gathering these truths is worthwhile and repetition just works (repeat after me). • A metaphor used as a learning shortcut for a complex design is most effective when its execution is both relevant and delightfully unexpected (Relate-Translate-Surprise) Law 5: Simplicity and complexity need each other. This law addresses the (simple) need for complexity:

  • Without the counterpoint of complexity, we could not recognize simplicity when we see it. Variety tends to keep our attention when the rhythm of difference captivates.

Law 6: What lies in the periphery of simplicity is definitely not peripheral. This law addresses the trade-off between being found versus lost in simplicity:

  • When there is less, we appreciate everything much more (more white space means that less information is presented). Small things in the environment matter more when you are forced to pay attention to them.
  • Once you have properly situated yourself, you’re completely free to get lost in the rhythm.

Law 7: More emotions are better than less. This law addresses the human need to better express emotion and to capture the nuances of communication that we take for granted in speech:

  • The Tamagocchi craze of the late 1990s also showed that anyone could fall in love with a small electronic keychain unit that yearned for human attention.
  • Aichaku (ahy-chaw-koo) is the Japanese term for the sense of attachment one can feel for an artefact. While great art makes you wonder, great design makes things clear.

Law 8: In simplicity we trust. This law addresses the fact that we can only truly relax when we trust that we’re in the finest hands and are treated with the best intentions:

  • Embrace the undo button on your laptop as a rational partner in maintaining the many complex relationships with the objects in your environment. But put the UNDO button away when dealing with real people if possible. Privacy is sacrificed for extra convenience when following the Master’s lead.

Law 9: Some things can never be made simple. This law addresses the point that some things are simply complex and that’s that:

  • Deeming something as complex or simple requires a frame of reference (its respective definition depends upon the other’s existence).

Law 10: Simplicity is about subtracting the obvious, and adding the meaningful. This law addresses the key point of the book:

  • An experience is made simpler by keeping the result local, and moving the actual work to a far AWAY location.
  • Openness simplifies complexity: With an open system, the power of the many can outweigh the power of the few.
  • Use less, gain more: Urgency and the creative spirit go hand in hand, and innovation as a positive return is a desirable benefit.

————————- So that’s January’s book done and discussed for the moment. I hope that you enjoyed the read as much as I did and took the opportunity to catch up with a friend or colleague who you haven’t seen in a while (and that you both had a meaningful discussion!). Now it’s on to “Change by Design” by Tim Brown for the month of February. This book introduces the idea of design thinking and a human−centred approach to problem solving that helps people and organisations become more innovative and more creative. It will undoubtedly be a good read. Let’s meet again in a month my friends. Same place, different time.

February: Change by Design by Tim Brown

This book introduces the idea of design thinking‚ the collaborative process by which the designer′s sensibilities and methods are employed to match people′s needs not only with what is technically feasible and a viable business strategy. The mission is to translate observations into insights and insights into products and services that will improve lives. It is about creating a multipolar experience in which everyone has the opportunity to participate in the conversation. It is not only human-centered but deeply human in and of itself. The implication is that we must think differently. Instead of an inflexible, hierarchical process that is designed once and executed many times, we must imagine how we might create highly flexible, constantly evolving systems in which each exchange between participants is an opportunity for empathy, insight, innovation, and implementation. Every interaction is a small opportunity to make that exchange more valuable to and meaningful for all participants. Proposed changes should always be structured as experiments and workers and managers should experiment as frequently as possible (managers should coach, not fix).

  • Since openness to experimentation is the lifeblood of any creative organisation, prototyping – the willingness to go ahead and try something by building it – is the best evidence of experimentation. The faster we make our ideas tangible, the sooner we will be able to evaluate them, refine them, and zero in on the best solution.
  • The best ideas tend to emerge when the whole organisational ecosystem—not just its designers and engineers and certainly not just management – has room to experiment. Empowering employees to seize opportunities when and where they see them and giving them the tools to create unscripted experiences is an essential element of that transformation.
  • The obvious counterpart to an attitude of experimentation is a climate of optimism. At the most challenging times it is important to remind yourself that a successful prototype is not one that works flawlessly; it is one that teaches you something—about the objectives, the process, and yourself.

For design thinkers, behaviours are never right or wrong, but they are always meaningful. They can provide us with invaluable clues about individuals’ range of unmet needs. We step into the shoes on anthropologist to observe and watch what people do and don’t do, what they do and don’t say, and how they interact with the environment around them. Though design thinkers have an inherent attitude of experimentation, they also remaining open to accepting and working within constraints, with these constraints best visualised in terms of three overlapping criteria for successful ideas:

  • Feasibility (what is functionally possible within the foreseeable future);
  • Viability (what is likely to become part of a sustainable business model); and
  • Desirability (what makes sense to people and for people).

Design teams will cycle back through all three considerations throughout the life of a project, building bridges of insight through empathy; the effort to see the world through the eyes of others, understand the world through their experiences, and feel the world through their emotions. This level of “emotional understanding”  forces them to keep people at the centre of the idea, preventing them from getting lost in mechanical or aesthetic details. Some Key Points

  • Staffing a project with people from diverse backgrounds and a multiplicity of disciplines is imperative to effective design thinking. It involves the identification of individuals who are confident enough of their expertise that they are willing to go beyond it. The trick is to do this without sucking the life out of the creative process – to balance management’s legitimate requirement for stability, efficiency, and predictability with the design thinker’s need for spontaneity, serendipity, and experimentation.
  • Dedicated spaces for working on design problems is a good way to provide a resource for longer-term thinking and ensure that the effort will be sustained.
  • Design challenges are not only a great way to unleash the power of competition, they also create stories around an idea, transforming people from passive onlookers into engaged participants.
  • To design an interaction and to “convert need into demand” is to allow a story to unfold over time. This realisation has led interaction designers to experiment with the use of narrative techniques such as storyboards and scenarios borrowed from other fields of design.

In short‚ design thinking converts need into demand. It′s a human−centered approach to problem solving that helps people and organizations become more innovative and more creative. The next generation of designers will need to be as comfortable in the boardroom as they are in the studio or the shop, and they will need to begin looking at every problem – from adult illiteracy to global warming – as a design problem. They will need to “embrace the mess” and allow complexity to exist (at least as they search for solutions), because complexity is the most reliable source of creative opportunities.

March: Scarcity: The True Cost of Not Having Enough by Sendhil Mullainathan

  • Scarcity is more than just the displeasure of having very little. It is a mindset that changes how we think, act and deliberate. It operates unconsciously and captures our attention whether our mind wishes it or not. By staying top of mind, it affects what we notice, how we weigh our choices, how we deliberate, and ultimately what we decide and how we behave. Just as the starving have food forever on their mind, when we experience scarcity of any kind, we become absorbed by it and we often choose differently, creating certain benefits (we are more effective in the moment) while also coming at a cost (our single-mindedness leads us to neglect things we actually value).
  • The upside of scarcity, however, is that it can make us more effective by capturing our attention. This enables us to do a better job of managing pressing needs. For example, deadlines are effective precisely because they create scarcity and focus the mind. This power of focus, or “focus dividend”, enables us to do something we could not do easily on our own. Instead of saying that scarcity “focuses” however, we could just as easily say that scarcity causes us to tunnel: “to focus single-mindedly on managing the scarcity at hand, inhibiting competing concepts in the mind”.
  • More broadly though, scarcity costs us because we neglect other concerns, becoming less effective in the rest of life. It reduces our “bandwidth”, in that it makes us less insightful, less forward-thinking, and less controlled. It reduces our computational capacity and our ability to: pay attention; to make good decisions; to stick with our plans; to resist temptations.
  • The poor are in no shape or form less capable than the well-off. Rather it is because part of their mind is captured by scarcity, that they have lower effective capacity than those who are well off. Unfortunately, the failures of the poor are part and parcel of the misfortune of being poor in the first place. Scarcity is taxing their bandwidth and under these conditions we would all be primed to fail; with scarcity on our mind, we would simply have less mind space for everything else (for example, our cognitive capacity would be less than a well-off individual who gone one whole night without sleep).
  • It is is interesting that due to necessity, the poor become experts in the value of money: they are better at making ends meet today. They are able make a euro go further, making them appear to be more rational and much less prone to inconsistencies. This focussed local expertise, however, quickly becomes a hindrance; focus is soon followed by tunnelling and with tunnelling comes a slew of negative consequences.
  • Reading Scarcity it has become apparent to me how little we actually notice, or attend to our own fluctuating cognitive capacities. Actively managing our “bandwidth” is something that we really should consider, as we as preemptively “scarcity-proofing” our environment to the best of our ability. By preparing for our inevitable tunnelling, we can insulate ourselves against neglect and make it harder for us to make a bad choice in a single moment.
  • So, when we’re making a big decision, it’s probably worth checking that we’re functioning at full bandwidth capacity. If we’re not, maybe it isn’t the right time to decide (and this should also highlight that we should think deeply when inferring individuals’ preferences only from their behaviour).
  • In short, it is not that the poor have less bandwidth as individuals. Rather, experiencing and living in poverty reduces anyone’s bandwidth. When we are reasonably wealthy (all relative of course) and scarcity is absent from our lives, this does not just allow us to buy more goods, but affords us the extraordinary luxury of not having to think. As Thoreau observed, “A man is rich in proportion to the number of things he can afford to let alone”. 

April: Creativity Inc. by Ed Catmull

This book is a fascinating guide to how Ed and the Pixar management team managed to shape, reform and maintain a highly creative and supportive company culture. The book spans the complete history of the business, capturing the the formation of the company,  Steve Job’s crucial financial investment in “the dream”, and the merger with Disney animation studios. Catmull overs up some very practical advice as to how one could curate an open, healthy and supportive environment that respects and encourage constructive and well-intentioned challenge. Some of the key takeaways are that:

 

  • Braintrust Meetings: this is a core team of people from across the business that are expected to be highly engaged in the decision making process and to openly challenge others in a manner that focusses on the problem/issue, and not the person (as is often the case).
  • Research Trips: copying is a guaranteed path to mediocrity. Originality and authenticity stems from knowing the subject and the setting inside out. Research trips and human design thinking is imperative to excellence.
  • Power of Limits: Imposed limits can in certain situations simply impede progress and remove flexibility and decision making authority from individuals. Structured flexibility is key.
  • Short experiments are an inexpensive way to screw up. Mistakes should be welcomed (that is how we grow and develop).
  • Learning to see: It is important to actively work to see things as they are and not what things are supposed to look like in our mental model of the world. You can learn to set aside preconceptions (think about the drawing workshop analogy).
  • Post-mortems: it is important to consolidate what’s been learned, teach others who weren’t there, don’t let resentments fester, use the schedule to force reflection and pay it forward.
  • Notes Day: Real and meaningful engagement is powerful. Solutions to problems or issues that haven’t even been realised will be offered up willingly. If an activity such as this is to undertaken, it needs to have full buy in from the top and a commitment to act upon the input. The tone set is critical.

In the final chapter, Catmull brilliantly discusses some of the core maxims he has come to use as the basis of his management style. Each “nugget” of  advice is of course context dependent, and may not apply under certain circumstances, but if you are interested in creating a challenging, supportive and intellectually driven business, it’ll be difficult to come across a more down-to-earth, honest and concise guide to developing and leading a good business (in the sense that every employee wakes in the morning excited and grateful for who they are working with and the problems that they are working on solving).

  • Give a good idea to a mediocre team, and they will screw it up. Give a mediocre idea to a great team, and they will either fix it or come up with something better.
  • Always try to hire people who are smarter than you (even if they are a potential threat).
  • There are many reasons why people aren’t candid with one another in a work environment. Your job is to search for these reasons and then address them. Ask for people to “help you understand..”.
  • If someone disagrees with you, there is a reason. Your first job is to understand the reasoning behind their conclusions and to address those issues first.
  • Activities such as the Braintrust meetings or Notes Day, reinforce the idea that it is okay to express yourself (even when you are critical of a business decision) and to engage in improving how the company does what it does.
  • If there is more truth in the hallways than in meetings, you have a problem.
  • Sharing problems is an act of inclusion. Employees will respect this candour and respect.
  • The cost of preventing errors is often far greater than the cost of fixing them.
  • Failure is a necessary consequence of doing something new.
  • Show work early and often.
  • Engaging with exceptionally hard problems forces us to think differently.

May: Happiness by Design - Finding Purpose and Pleasure in Everyday Life by Paul Dolan

  • This book explores how we can find pleasure and purpose in everyday life. An underlying assumption is that the pursuit of happiness is both a noble and a very serious objective for us all. Dolan defines happiness as the experience of pleasure and purpose over time. He describes this as the Pleasure-Purpose Principle (PPP) and it is a central theme of the book. It states that we require each – pleasure and purpose – to different degrees at different times in order to be happy.

 

  • The production process for happiness is how we allocate our attention and a fundamental reason as to why most of us aren’t as happy as we could be is that we simply allocate our attention in ways that are often at odds with experiencing as much pleasure and purpose as we could. We tend to focus more on what we think should make us happy as opposed to what actually does make us happy.
  • Dolan is clear in that he is more interested in the “meaning of moments”, than with constructions of the meaning of life. He describes how it is our perceptions of duration that govern our experiences, and how our memories of the past are important experiences of the present. Our experience is guided by what we pay attention to, and our attention is easily interrupted due our tendency to seek out uncertainty for mere pleasure. Though we know that this behaviour is harmful and contradictory to our “homo-economicus” model of human nature, we continue to diverge from “rational behaviour” in favour of short-term novelty and gratification. It is one thing to know and quite another to do.
  • In order to achieve a greater and deeper level of happiness in our lives, we need to pay attention to direct feedback about what brings us pleasure and/or purpose and what does not. Monitoring the effects of any event beyond its initial impact will serve to show us what we get used to and what we do not. Actions do speak louder than words and we can trust our experience more than we can our beliefs.
  • A well designed environment is critical to being happier. Making salient the current impact of our happiness of any behaviour is important. It’s the pleasure-purpose feedback we get while we are engaged in an activity that matters most.
  • Context matters – we can most certainly be “happier by design”. If we want to make people act in a particular way, we should make it easier for them (for example, the  MINDSPACE mnemonic created by the UK’s Behavioural Insights Team offers such a methodology to help policy makers to develop happier and more beneficial policy programmes “by design”).
  • If we can’t change what we do, then we should change what we pay attention to in the experience (attention is critical). It is also useful to frame commitments in terms of pleasure and purpose (for example, going to the gym before work each morning could be described as a highly purposeful activity for our general health and well-being, even though having to get up earlier in the morning might be unpleasant).
  • Multi-tasking makes us less productive and unhappy. We should design a cleat schedule that enables us to focus on one task and avoid the “switching costs” associated with trying to do multiple things at the same time.
  • Dolan concludes on a crucially important yet beautifully simple point: It is much easier to design our way out of distraction than by relying on willpower to counter distractions. By actively designing our own environment, we can prevent distractions from entering our lives in the first place. This gives us much more control over the situations we place ourselves in, placing much less weight on our predisposition to act in a particular way when we are in those situations.

For me the core tenet of this book is that future happiness cannot really compensate for misery now; lost happiness is lost forever, and this is why the way in which I live my life broadly by Dolan’s “Design. Decide. Do.” mantra.

June: The Design of Everyday Things | Don Norman

  • Norman opens this excellent treatise on design with a deceptively simple message. That “we have to accept human behaviour the way it is, not the way we wish to be”. It’s simple, yet powerful, and his thoughts on good design (and how it can be achieved) all stem from this core axiom. The behavioural insights movement is similar in that it looks for opportunities to design choice environments for individuals in ways that flow with, rather than against, their actual psychology of decision-making. To make things EAST (Easy, Attractive, Salient and Timely – UK Behavioural Insights Team).
  • When we use something, we often face two gulfs: one of execution (how does the thing work) and one of evaluation (to figure our what happened). It is the role of the designer to help people bridge these two gulfs, and in order to do so, Norman discusses how important it is for the designer to understand the seven stages of action from the users point of view. Most behaviour does not require going through all stages, however most activities will not be satisfied by single actions.
  • Norman’s seven stages begin by us forming our goal (1), followed by a plan of what action we are going to take (2) and what the action sequence will be (3). We then perform the action (4) and interpret the consequence of our action through the state of the world post-action (5). In order for us to continue, we need to interpret this perception (6) in order to compare the outcome to our initial goal (7).
  • The first thing we need to do when we’re introduced to a new physical object, is to determine our relationship with it. Norman refers to this as the affordance, and gives us the example of a chair, which affords (“is for”) support and, therefore, affords sitting. Next is the signifier, which communicates where the action should take place. Good communication of the purpose, structure, and operation of the device to the people who use it, is a necessary (but not sufficient) condition of good design. Whereas affordances may be perceivable, signifiers must be, else they fail to function.
  • The next concept we are introduced to is mapping, which covers the layout of control and design. Following this, Norman discusses our conceptual models (for objects), and how different people may hold different mental models for the same item. As we cannot talk to the designer, we rely upon whatever information is available to us, and the combined information available to us is the system image. Designers expect the user’s model to be identical to the design model, but because designers cannot communicate directly with users, the entire burden of communication is on the system image and for user feedback to be effective, it must be immediate. Poor feedback can actually be worse than no feedback. It needs to be planned and prioritised, so that unimportant information is presented in an unobtrusive fashion (but important information is presented in a way that does capture attention).
  • Norman positions conceptual models are a form of story,  resulting from our predisposition to find and have explanations (to assign cause and effect to things we do and more importantly don’t do). Stories resonate with our experiences and provide examples of new instances. This is lacking in the healthcare industry though. Patients do not have an appropriate conceptual model to interpret and communicate medical information to their physician or to elicit the appropriate facts when making a decision about their health. We need to develop a way for patients to tell stories to themselves about their health; a type of narrative medicine.
  • An excellent point Norman makes is that we have a tendency to blame ourselves when we cannot use an everyday item (especially if others are able to use it). Suppose the fault really lies in the device/process/system, so that lots of people have the same problems. Because everyone perceives the fault to be his or her own, nobody wants to admit to having trouble. This creates a “conspiracy of silence”, where feelings of guilt and helplessness among people are kept hidden. The phenomenon called “learned helplessness” might explain the self-blame. This refers to the situation in which we experience repeated failure at a task, and as a result of this repeated failure, we decide that the task cannot be done (at least not by us) and we stop trying.
  • As such, Norman advise designers to remember not to blame people when they fail to use their products properly; to take peoples difficulties as signifiers of where the product can be improved; to eliminate all error messages and provide help and guidance; and to make it possible to correct problems directly from the help and guidance (to not impede any attempt to progress). This is followed by  the seven fundamental principles of design which Norman has developed, refined and tested over many decades:
  1. Discoverability: it is possible to discover what actions are possible and the current state of the device.
  2. Feedback: there is full and continuous information about the results of actions and the current state of the product of service.
  3. Conceptual Model: the design projects all of the information needed to create a good conceptual model of the system, leading to understanding and a feeling of control.
  4. Affordances: the proper affordances exist to make the desired action possible.
  5. Signifiers: effective use of signifiers ensures discoverability and the the feedback is well communicated and timely.
  6. Mappings: the relationship between the controls and their actions follows the principles of good mapping, enhanced as much as possible through spatial layout and temporal contiguity.
  7. Constraints: providing physical, logical, semantic, and cultural constraints guides actions and eases interpretation.
  • Good design requires that we treat all failures in the same way. That we systematically and rigorously conduct root cause analysis (asking why until the ultimate fundamental cause of the activity is reached) to find the fundamental causes of the failure, enabling us to redesign the system so that these can no longer lead to problems. It is not possible to eliminate human error if we think about it as a personal failure and a sign of poor design of procedures or equipment. Though people are sometimes at fault, we cannot justify the attitude that presumes that this is always the case (that WE are the the problem).
  • Reporting error is often made difficult by social pressures in the workplace (we do not want to admit that we, or others, made a mistake for fear of punishment, being litigated against, etc.). We need to make it easier to report errors, for the goal is not to punish, but to determine how it occurred and change things so that it does not occur again. We can’t eliminate errors until we know what they are. What we need to do is to reframe error as an opportunity to learn and develop; to improve things for others going forward.
  • In the closing pages, Norman discusses something that is of extreme relevance in our ever more technologically integrated and enabled world; that almost no equipment today is designed to support the numerous interruptions that so many situations entail (receiving a call or a text message while in a meeting, someone “desk-dropping” by your cubicle, getting a snapchat notification when you’re entertaining friends, etc.). This is the greatest challenge design faces. Nudging users to fully engage and focus on the activity at hand while they are bombarded with distractions and the lure of quick rewards and gratification.
  • Good solutions begin, end and are based on the individual, and how they engage with the world. Human centred design is simply essential and Norman delves into one particular approach to emphasise its importance. The “double diamond model of design” starts by questioning the problem, then expanding the scope of it, diverging to examine all the fundamental issues that underlie it. We should then hope to converge upon a single problem statement. During the solution phase, we should expand our space of possible solutions, enabling a divergent phase, before we converge upon a proposed solution.
  • A simple but powerful tip that Norman concludes with, is that procedures should be designed so that the initial steps are as dissimilar as possible. If they are, the processes steps are much more salient to us and we (the user) will have a much greater likelihood to follow the designer’s intended steps.
  • This book is much more than a guide to good design. It is a treatise of how we should, and need to, think about how we solve our societal problems. Designing with end user in mind, quickly and effectively eliciting user feedback, and conducting rigorous root-cause analysis are but three simple ways in which we can truly understand the problem at hand and what needs to change, and be redesigned to solve the issue.

July: Better than Before: Mastering the Habits of Our Everyday Lives by Gretchen Rubin

How we spend our days is how we spend our lives, and when we really thing about it, there are surprisingly few patterns in our daily lives (this is a good thought exercise). As habits are the invisible architecture of daily life, it is important that we develop ones that allow us to have time for everything that we value in a way that is sustainable, forever. We need to choose the strategies that work for us, and this begins with knowing ourselves and our tendencies.
The author identifies four tendencies that are based on the expectations that we set for ourselves when we form a new habit. Therefore, it is crucial to understand how we respond to expectations (inner and outer).
  • Upholders: They want to know what is expected of them, and to meet those expectations. They avoid making mistakes or letting people down (including themselves).
  • Questioners: They question all expectations, and they respond to an expectation only if they conclude that it makes sense.
  • Obligers: They meet outer expectations but struggle to meet inner expectations. They’re motivated by external accountability
  • Rebels: They resist all expectations, outer and inner.

Knowing our tendency helps us to frame our habit in a compelling way. The happiest people Gretchen finds are those who have found a way to exploit their own tendencies in the formation of the habit.

Monitoring prevents us from fooling ourselves. Self-measurement brings self-awareness, and self-awareness brings self-control (food journal for example). That said, it takes time and energy to monitor, so it is imperative to choose the aspects of my life that I truly want to track. Gretchen monitors whatever is essential to her. In that way, she ensures that her life reflects her values.
Foundation: She identifies sleep, movement, diet and clutter habits as the foundation from which all good habits stem (and reinforce each other).
Scheduling: In almost every case, the best time to start is now (no excuses!). I need to start entering leisure into my schedule as its own activity. I should also consider imposing a “ quitting time”. An interesting point that Gretchen makes is that something that can be done at any time is often done at no time. One strategy she recommends for focusing on the task at hand is to either work on the habit or do nothing (so with write, or sit there unable to do anything else). In the coming years, I think that this could be most useful for when I am scheduling time to think and to develop the ideas for my PhD.
Accountability is key and can be internal or external dependent on ones natural tendency. A thesis writing group would be a good idea to begin to act as a strong commitment device.
A point well made is that habit convenience is a wise investment. It is often wiser to change our surroundings, than ourselves (practically and pragmatically speaking). I should make my habits easy to do right and difficult to do wrong (preventing me as much as possible from excusing myself)
Habits can comfort us in times of distress or worry, and this is why it is important to try and shape habits mindfully, so that we’re following activities that make our situation better, not worse. Solid if-then planning can arm us for those high-risk situations.
Some useful nuggets:
  • Sometimes it might be easier to abstain than to limit yourself. It prevents poor self-control from running wild.
  • Mindful exceptions of habits are permissible.
  • Wait fifteen minutes – the urges or cravings will often subside.
  • Identity exerts a powerful force over our habits.
  • Associate with people who are likely to improve you.