“In the chaos of everyday life, it’s easy to lose sight of what really matters, and I can use my habits to make sure that my life reflects my values.” – Gretchen Rubin

If you develop the right habits, you can get incredible results:

• Daily reading habit = incredibly knowledgeable
• Regular exercising habit = incredibly fit
• Healthy eating habit = incredibly energetic
• Daily practice habit (drawing or writing) = incredibly talented

Well-developed habits are powerful productivity tools because they allow you to produce results effortlessly.

“With habits, we don’t make decisions, we don’t use self-control, we just do the thing we want ourselves to do.” – Gretchen Rubin

4 reasons you’ve failed to develop a productive habit in the past:

Confused

“The more specific I am about what action to take, the more likely I am to form a habit.” – Gretchen Rubin

When trying to develop a new habit, the slightest amount of confusion leads to procrastination. If you don’t have a clear action plan (i.e. when, where, and how you’ll take action), you’ll avoid adopting the new habit and continue executing an older, more familiar habit.

Solution: Connect the new habit to an existing habit (create a trigger) and write down an explicit action sequence.

Example: “When I finish making a tea in the morning [EXISTING HABIT], I will sit down at my desk, open a new Microsoft Word document, and start journaling until I reach 1,000 words [SPECIFIC ACTION SEQUENCE].

Inconsistent

“Habits grow strongest and fastest when they’re repeated in predictable ways.” – Gretchen Rubin

If a new behavior isn’t executed in a predictable manner, you’ll require decision making power to initiate the behavior, which leads to failure in the long-run. Until a new behavior seems familiar and regular, your brain will resist doing it.

Solution: Increase your familiarity with the new habit by executing the habit on a daily basis. The more familiar a habit becomes, the less resistance you’ll have to initiate the habit (the habit seems natural – something you ‘just do’). Aim to execute a new habit in the same place and time each day. Adopt the Andy Warhol philosophy: “Either once only, or every day.”

Weak value

“The clearer I am about what I value, and what action I expect from myself – not what other people value, or expect from me – the more likely I am to stick to my habits.” – Gretchen Rubin

Many habits we attempt to develop are red herrings: people insist we do them, but we don’t really want to. Unless the willingness to build a habit comes from within, you won’t have the drive and dedication required to develop a habit.

Solution: Ensure a habit is deeply meaningful to you before attempting to develop it. Ask yourself, “What will this habit ultimately lead to?” Then ask, “On a scale of 1-10, how much does this excite me?”. If you answer is anything less than a 10, don’t bother adopting the habit because you won’t stick with it. Only develop habits you know will have a tremendous impact on your life. It’s helpful to find people who have developed your desired habit (ex: daily exercise) and see if their results are something you’d rank on as a 10 on your excitement scale.

Wrong strategy

Before attempting to develop a new habit, consider your personality type:

Upholder

“They are overly concerned with following the rules.” – Gretchen Rubin

You’re an Upholder if you:

1. Respond to external expectations (If you tell someone you’re going to do something, you do it. No matter what).
2. Respond to internal expectations (if you tell yourself you’re going to do something, you do it. No matter what).

Recommended Habit Development Strategy: Write down your habit on a piece of paper and keep it in your pocket. Schedule times to execute your habit in your calendar.

Obliger

“They go to great lengths to meet their responsibilities.”- Gretchen Rubin

You’re an Obliger if you:

1. Respond to external expectations (If you tell someone you’re going to do something, you do it. No matter what).
2. Resist internal expectations (you routinely abandon commitments you make with yourself).

Recommended Habit Development Strategy: Publicly state your goal. Write your goal on social media, or explicitly tell a friend what you intent to do.

Questioner

“They resist doing anything that seems to lack sound purpose” – G. Rubin

You’re a Questioner if you:

1. Resist external expectations (you hate being told what to do).
2. Respond to internal expectations (if you tell yourself you’re going to do something, you do it. No matter what).

Recommended Habit Development Strategy: Frequently remind yourself why you’re building the habit and how it will help you achieve your greater goal.

Rebel

“They resist control, even self-control.” — Gretchen Rubin

You’re a Rebel if you:

1. Resist external expectations (you hate being told what to do).
2. Resist internal expectations (you routinely abandon commitments you make with yourself).

Recommended Habit Development Strategy: Commit to a short trial period (-2 weeks) with the ‘freedom’ to quit after the trial period is over.

Review 1

Sure, here is a brief review of the Book Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin:

Overview

Better Than Before is a self-help book about the science of habit formation. The book is written by Gretchen Rubin, a writer and podcaster who is known for her research on happiness.

The book is divided into four parts:

• The Four Tendencies: This part introduces Rubin’s theory of the four tendencies, which are Obligers, Questioners, Upholders, and Rebels. Each tendency has its own strengths and weaknesses when it comes to forming habits.
• The Architecture of Habits: This part discusses the science of habit formation. Rubin explains how habits are formed, how they can be changed, and how to make them stick.
• The Power of Experiments: This part encourages readers to experiment with different strategies for forming habits. Rubin provides a number of practical tips and exercises that readers can use to change their habits.
• The Happiness Project: This part is a personal account of Rubin’s own journey to change her habits. Rubin shares her successes and failures, and she provides advice on how to use the principles of habit formation to create a happier life.

Key takeaways

• Everyone has different tendencies when it comes to forming habits.
• Habits are formed through a process of cue, craving, response, and reward.
• The best way to change a habit is to make small, incremental changes.
• It is important to be patient and persistent when trying to change a habit.
• Habit change can lead to a happier and more fulfilling life.

Evaluation

Better Than Before is a well-written and informative book that provides valuable insights into the science of habit formation. Rubin’s theory of the four tendencies is a helpful way to understand why some people are more successful at forming habits than others. The book is also full of practical tips and exercises that readers can use to change their own habits.

Overall, Better Than Before is a must-read for anyone who wants to learn more about the science of habit formation and how to use it to create a happier and more fulfilling life.

Here are some additional thoughts on the book:

• Rubin is a gifted writer and storyteller. She makes the science of habit formation easy to understand and relatable.
• The book is full of practical tips and exercises that readers can use to change their own habits.
• The book is also inspiring and motivating. Rubin’s personal story shows that it is possible to change your habits and create a happier life.

If you are interested in learning more about the science of habit formation and how to use it to change your own habits, then I highly recommend reading Better Than Before.

Review 2

Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin is a practical and insightful guide to understanding and changing our habits for the better. Rubin, the author of the bestselling The Happiness Project, draws on scientific research, personal anecdotes and cultural examples to explain the core principles of habit formation and how they apply to different types of people.

Rubin argues that habits are the invisible architecture of daily life, and that by changing our habits, we can change our lives. She introduces a framework of four tendencies that describe how people respond to expectations: Upholders, Questioners, Obligers and Rebels. She also identifies various strategies that can help us make or break habits, such as monitoring, scheduling, accountability, convenience, rewards and loopholes. She illustrates these concepts with stories from her own life and from the lives of others who have successfully changed their habits.

The book is divided into three parts: The first part explains why habits are important and how they work. The second part explores the four tendencies and how they affect our ability to form habits. The third part provides a menu of strategies that we can choose from to tailor our habits to our own preferences and circumstances. Rubin emphasizes that there is no one-size-fits-all solution to changing habits, and that we need to know ourselves and experiment with different approaches to find what works for us.

Better Than Before is a useful and engaging book for anyone who wants to improve their habits and their happiness. Rubin writes with clarity, humor and honesty, and provides concrete examples and actionable advice. She also invites readers to join her online community where they can take quizzes, share their experiences and get support from other habit-changers. Better Than Before is not only a book about habits, but also a book about self-knowledge, self-mastery and self-improvement.

Review 3

I am happy to provide you a brief review of the book Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Here is my review:

Better Than Before is a book that explores the science and art of habit formation, or how to change our behaviors for the better. The author, Gretchen Rubin, is a best-selling author and happiness expert who has experimented with various strategies and methods to improve her own habits and happiness.

The book is based on the idea that habits are the foundation of our everyday lives, and that by changing our habits, we can change our lives. The author argues that there is no one-size-fits-all solution for habit change, but rather that each person has to find the approach that works best for their personality, preferences, and circumstances. She says that the key to successful habit change is to understand ourselves and our tendencies, and to tailor our habits accordingly.

The book provides a comprehensive and practical guide for creating and maintaining good habits, covering topics such as:

• How to identify your habit tendency (Upholder, Questioner, Obliger, or Rebel) and how to use it to your advantage
• How to choose the best time to start a new habit, and how to avoid the pitfalls of false choices, loopholes, and exceptions
• How to use the four pillars of habit change (monitoring, foundation, scheduling, and accountability) to support your habit formation
• How to use the 21 strategies of habit change (such as convenience, clarity, rewards, pairing, identity, etc.) to make or break any habit
• How to deal with specific challenges and situations that can affect your habits (such as stress, boredom, travel, etc.)

The book is full of examples, stories, and exercises from the author’s own experience and from other people who have changed their habits for the better. The book also includes resources and references for further learning .

Better Than Before is an informative, engaging, and practical book that can benefit anyone who wants to improve their habits and happiness in their personal and professional lives. The book is written in a friendly, conversational, and humorous tone that makes it easy to read and relate to. The book is based on proven principles and methods that have helped thousands of people achieve their goals and potential. The book is a bestseller that has received positive reviews from critics and readers alike.

Review 4

“Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life” by Gretchen Rubin is an insightful exploration of habits and how they can be harnessed to improve various aspects of our lives. The book offers a deep dive into the psychology of habit formation, providing practical strategies for making positive changes and building a more fulfilling life.

Rubin’s writing is engaging and relatable, drawing from her personal experiences and research to present a well-rounded view of habit development. The book introduces a framework of four tendencies—Upholder, Questioner, Obliger, and Rebel—that influence how individuals approach habits and expectations.

The book delves into topics like habit triggers, accountability, and the role of self-awareness in forming lasting behaviors. Rubin also addresses the challenges of habit-breaking and adapting strategies to suit individual tendencies and preferences.

Critics suggest that while the book offers valuable insights, some readers might find the concept of the four tendencies overly simplified or not fully representative of their own habits and motivations. Additionally, not all advice or strategies presented may resonate with every reader’s circumstances.

In summary, “Better Than Before” is a thought-provoking and practical guide to understanding and cultivating effective habits. Gretchen Rubin’s in-depth exploration of habit formation, coupled with relatable anecdotes and actionable advice, makes the book a valuable resource for anyone seeking to create positive changes in their life. Whether you’re looking to improve your productivity, health, or overall well-being, this book provides a comprehensive framework to help you make lasting and meaningful transformations.

Review 5

Sure, here is a brief review of the book Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin:

Overview

Better Than Before is a self-help book that explores the science of habit formation and change. The book is written by Gretchen Rubin, a writer and podcaster who is known for her research on happiness and productivity.

The book is divided into four parts:

• The Four Tendencies: This part introduces Rubin’s theory of the four tendencies, which are four different ways that people respond to expectations. The four tendencies are Upholders, Questioners, Obligers, and Avoiders.
• The Power of Habit: This part discusses the science of habit formation and change. Rubin explains how habits are formed, how they can be changed, and how to prevent them from being broken.
• The Four-Step Method: This part outlines Rubin’s four-step method for changing habits. The four steps are: identify the habit, make it attractive, make it easy, and make it satisfying.
• The Happy Habits: This part discusses how to use the four-step method to create habits that will make you happier.

Key takeaways

• Everyone has a different tendency when it comes to responding to expectations.
• Habits are formed through a process of repetition and reinforcement.
• It is possible to change habits, but it takes time and effort.
• The four-step method is a simple and effective way to change habits.
• Creating happy habits can lead to a happier and more fulfilling life.

Evaluation

Better Than Before is a well-written and engaging book that provides valuable insights into the science of habit formation and change. Rubin’s four-step method is simple and effective, and it has helped many people to change their habits for the better.

The book is also full of practical advice and tips on how to create happy habits. Rubin shares her own personal experiences with habit change, and she provides examples from her research and from the experiences of her readers.

Overall, Better Than Before is a must-read for anyone who wants to understand how habits work and how to change them. It is also a valuable resource for anyone who wants to create happier habits in their own life.

Here are some additional thoughts on the book:

• Rubin’s four-step method is simple and easy to follow, but it is also effective. I have used it myself to change some of my own habits, and it has worked well for me.
• I appreciate that Rubin shares her own personal experiences with habit change in the book. It makes the book more relatable and helps readers to see that change is possible.
• I also like that Rubin provides examples from her research and from the experiences of her readers. This helps to reinforce the concepts in the book and makes them more applicable to real life.

Overall, I think Better Than Before is an excellent book on habit formation and change. I would highly recommend it to anyone who wants to understand how habits work and how to change them.

Review 6

Summary:
In “Better Than Before,” Gretchen Rubin delves into the fascinating world of habits, exploring how they shape our lives and offering practical strategies to help us make and break them. With a focus on improving sleep, reducing sugar consumption, overcoming procrastination, and ultimately building a happier life, Rubin presents a wealth of insights and actionable advice that can benefit readers from all walks of life.

Review:
Gretchen Rubin’s “Better Than Before” is a thought-provoking and highly informative book that delves deep into the psychology of habits. Drawing on extensive research, personal anecdotes, and interviews with experts, Rubin presents a comprehensive framework for understanding and transforming our habits.

One of the book’s strengths lies in Rubin’s ability to break down complex concepts into easily digestible explanations. She introduces the reader to the Four Tendencies framework, which categorizes individuals based on how they respond to expectations. By understanding our own tendency, whether it be Upholder, Questioner, Obliger, or Rebel, we can tailor our habit-building strategies to suit our unique personalities.

Rubin also emphasizes the importance of self-knowledge in habit formation. By identifying our “Foundation” habits, which include sleep, exercise, and eating, we can create a solid base upon which to build other positive habits. She provides practical tips and techniques for establishing these foundational habits, such as setting specific goals, creating accountability, and utilizing rewards.

Throughout the book, Rubin dispels common myths about habits and offers valuable insights into their formation and maintenance. She explores the role of willpower, the impact of our environment, and the power of habit cues and rewards. By understanding these underlying mechanisms, readers can gain a deeper understanding of their own habits and how to effectively change them.

One of the book’s highlights is Rubin’s exploration of habit loopholes, the excuses we make to justify breaking our habits. By identifying and addressing these loopholes, readers can overcome common obstacles and stay on track towards their habit goals.

While “Better Than Before” primarily focuses on sleep, sugar consumption, and procrastination, Rubin’s insights can be applied to a wide range of habits. Whether you want to exercise more, read regularly, or improve your productivity, the principles outlined in this book can be adapted to suit various areas of life.

However, it’s worth noting that some readers may find the book’s content overwhelming or overly detailed. Rubin covers a vast amount of information, and at times, the book can feel repetitive. Additionally, while the Four Tendencies framework is insightful, it may not resonate with everyone, and some readers may find it limiting or overly simplistic.

In conclusion, “Better Than Before” is a valuable resource for anyone seeking to understand the science behind habit formation and make positive changes in their lives. With its practical strategies, engaging writing style, and wealth of research, Gretchen Rubin’s book offers a comprehensive guide to building better habits and ultimately leading a happier life.

Review 7

Here is my brief review of the book Better Than Before: What I Learned About Making and Breaking Habits–to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin.

Better Than Before is a book that explores the science and art of habit formation and change. The author, Gretchen Rubin, is a bestselling author and happiness researcher who has experimented with various strategies to improve her own habits and happiness. She shares her findings, insights, and tips on how to create and maintain habits that support your goals and values.

The book is based on the idea that habits are the invisible architecture of daily life, and that by changing our habits, we can change our lives for the better. The book also argues that there is no one-size-fits-all solution for habit change, and that we need to know ourselves and our tendencies in order to choose the most effective methods for us. The book introduces four categories of personality types based on how they respond to expectations: Upholders, Questioners, Obligers, and Rebels. The book also presents a framework of 21 strategies that can help us make or break any habit, such as monitoring, scheduling, accountability, convenience, rewards, identity, and others.

The book is written in a clear and engaging style, with plenty of examples, anecdotes, and research to illustrate the points. The book also includes quizzes, checklists, exercises, and resources to help readers apply the concepts and strategies to their own lives. The book is not only informative, but also inspiring and motivating. It shows you how to take control of your habits and use them as tools to achieve your desired outcomes.

Better Than Before is a must-read for anyone who wants to learn more about how habits work and how to change them for the better. It will help you understand yourself and your habits better, and guide you through the process of creating habits that suit your personality and preferences. It will also show you how to overcome common challenges and obstacles that may hinder your habit change efforts.