Chapter 4
Healthy habits

“Motivation is what gets you started. Habit is what keeps you going.”

– Jim Ryun

Perfection Hinders Progress

Aim for progress, not perfection, to avoid stagnation.

Understand that seeking perfection can lead to procrastination and ultimately no progress.

Accept that making mistakes is part of learning what doesn’t work.

Simplify Your Goals

Start small to build sustainable habits effectively.

Focus on establishing one habit at a time to avoid feeling overwhelmed.

Example: If you’re looking to exercise more, begin by walking for just 5 minutes each morning for a week.

Strengthening Willpower

Treat willpower like a muscle that grows stronger with regular exercise.

Consistently completing tasks helps to increase your willpower over time.

Set small, daily goals and achieve them to build your willpower, just as you would increase weights gradually at the gym to build muscle strength.

Habits over Willpower

Long-term change is more effectively achieved through establishing habits rather than relying on willpower.

Instead of forcing choices each time, create a routine that becomes second nature.

Develop a habit of going to the gym each morning, which is more sustainable than repeatedly choosing an apple over cake.

Achieving Flow State

Maximize motivation by applying the Goldilocks Rule: engage in tasks that match but slightly stretch your current abilities.

Ensure tasks are neither too hard nor too easy—find the balance 

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