THE SEVEN HABITS OF HIGHLY EFFECTIVE PEOPLE

Stephen R. Covey
Success became more a function of personality, of public image, of attitudes and behaviors, skills and techniques,
that lubricate the processes of human interaction. This personality ethic essentially took two paths: one was
human and public relations techniques, and the other was positive mental attitude (P!". Some of this
philosophy was e#pressed in inspiring and sometimes valid ma#ims such as $%our attitude determines your
altitude,$ $Smiling wins more friends than frowning,$ and $&hatever the mind of man can conceive and believe
it can achieve.
'n the words of Thoreau, $(or every thousand hacking at the leaves of evil, there is one striking at
the root.$ &e can only achieve quantum improvements in our lives as we quit hacking at the leaves of
attitude and behavior and get to work on the root, the paradigms from which our attitudes and
behaviors flow.
"Habit" !e"ine#
(or our purposes, we will define a habit as the intersection of knowledge, skill, and desire. )nowledge is the
theoretical paradigm, the what to do and the why. Skill is the how to do. !nd desire is the motivation, the want to
do. 'n order to make something a habit in our lives, we have to have all three.
The $at%&ity Contin%%' T$
The Seven *abits are not a set of separate or piecemeal psyche+up formulas. 'n harmony with the natural laws of
growth, they provide an incremental, sequential, highly integrated approach to the development of personal and
interpersonal effectiveness. They move us progressively on a aturity ,ontinuum from dependence to
interdependence.
&e each begin life as an infant, totally dependent on others. &e are directed, nurtured, and sustained by others.
&ithout this nurturing, we would only live for a few hours or a few days at the most.
Then gradually, over the ensuing months and years, we become more and more independent ++ physically,
mentally, emotionally, and financially ++ until eventually we can essentially take care of ourselves, becoming
inner+directed and self+reliant.
!s we continue to grow and mature, we become increasingly aware that all of nature is interdependent, that there
is an ecological system that governs nature, including society. &e further discover that the higher reaches of our
nature have to do with our relationships with others - that human life also is interdependent.
.ur growth from infancy to adulthood is in accordance with natural law. !nd there are many dimensions to
growth. /eaching our full physical maturity, for e#ample, does not necessarily assure us of simultaneous
emotional or mental maturity. .n the other hand, a person0s physical dependence does not mean that he or she is
mentally or emotionally immature.
.n the maturity continuum, dependence is the paradigm of you ++ you take care of me1 you come through for me1
you didn0t come through1 ' blame you for the results.
'ndependence is the paradigm of ' ++ ' can do it1 ' am responsible1 ' am self+reliant1 ' can choose.
'nterdependence is the paradigm of we ++ we can do it: we can cooperate1 we can combine our talents and
abilities and create something greater together.
2ependent people need others to get what they want. 'ndependent people can get what they want through their
own effort. 'nterdependent people combine their own efforts with the efforts of others to achieve their greatest
success.
'f ' were physically dependent ++ paraly3ed or disabled or limited in some physical way ++ ' would need you to
help me. 'f ' were emotionally dependent, my sense of worth and security would come from your opinion of me.
'f you didn0t like me, it could be devastating. 'f ' were intellectually dependent, ' would count on you to do my
thinking for me, to think through the issues and problems of my life.
'f ' were independent, physically, ' could pretty well make it on my own. entally, ' could think my own
thoughts, ' could move from one level of abstraction to another. ' could think creatively and analytically and
organi3e and e#press my thoughts in understandable ways. 4motionally, ' would be validated from within. '
would be inner directed. y sense of worth would not be a function of being liked or treated well.
't0s easy to see that independence is much more mature than dependence. 'ndependence is a ma5or achievement
in and of itself. 6ut independence is not supreme. 7evertheless, the current social paradigm enthrones
independence. 't is the avowed goal of many individuals and social movements. ost of the self+improvement
material puts independence on a pedestal, as though communication, teamwork, and cooperation were lesser
values.
7evertheless, the current social paradigm enthrones independence. 't is the avowed goal of many individuals and
social movements. ost of the self+improvement material puts independence on a pedestal, as though
communication, teamwork, and cooperation were lesser values.
6ut much of our current emphasis on independence is a reaction to dependence ++ to having others control us,
define us, use us, and manipulate us.
The little understood concept of interdependence appears to many to smack of dependence, and therefore, we
find people often for selfish reasons, leaving their marriages, abandoning their children, and forsaking all kinds
of social responsibility ++ all in the name of independence.
The kind of reaction that results in people $throwing off their shackles,$ becoming $liberated,$ $asserting
themselves,$ and $doing their own thing$ often reveals more fundamental dependencies that cannot be run away
from because they are internal rather than e#ternal ++ dependencies such as letting the weaknesses of other people
ruin our emotional lives or feeling victimi3ed by people and events out
of our control.
.f course, we may need to change our circumstances. 6ut the dependence problem is a personal maturity issue
that has little to do with circumstances. 4ven with better circumstances, immaturity and dependence often persist.
True independence of character empowers us to act rather than be acted upon. 't frees us from our dependence on
circumstances and other people and is a worthy, liberating goal. 6ut it is not the ultimate goal in effective living.
'ndependent thinking alone is not suited to interdependent reality. 'ndependent people who do not have the
maturity to think and act interdependently may be good individual producers, but they won0t be good leaders or
team players. They0re not coming from the paradigm of interdependence
necessary to succeed in marriage, family, or organi3ational reality.
8ife is, by nature, highly interdependent. To try to achieve ma#imum effectiveness through independence is like
trying to play tennis with a golf club ++ the tool is not suited to the reality.
'nterdependence is a far more mature, more advanced concept. 'f ' am physically interdependent, ' am self+
reliant and capable, but ' also reali3e that you and ' working together can accomplish far more than, even at my
best, ' could accomplish alone. 'f ' am emotionally interdependent, ' derive a great sense of worth within myself,
but ' also recogni3e the need for love, for giving, and for receiving love
from others. 'f ' am intellectually interdependent, ' reali3e that ' need the best thinking of other people to 5oin
with my own.
!s an interdependent person, ' have the opportunity to share myself deeply, meaningfully, with others, and ' have
access to the vast resources and potential of other human beings.
'nterdependence is a choice only independent people can make. 2ependent people cannot choose to become
interdependent. They don0t have the character to do it1 they don0t own enough of themselves.
That0s why *abits 9, :, and ; in the following chapters deal with self+mastery. They move a person from
dependence to independence. They are the $Private <ictories,$ the essence of character growth.
Private <ictories precede Public <ictories. %ou can0t invert that process anymore than you can harvest a crop
before you plant it. 't0s 'nside+.ut.
!s you become truly independent, you have the foundation for effective interdependence. %ou have the character
base from which you can effectively work on the more personality+oriented $Public <ictories$ of teamwork,
cooperation, and communication in *abits =, >, and ?. That does not mean you have to be perfect in *abits 9, :,
and ; before working on *abits =, >, and ?.
@nderstanding the sequence will help you manage your growth more effectively, but '0m not suggesting that you
put yourself in isolation for several years until you fully develop *abits 9, :, and ;.
!s part of an interdependent world, you have to relate to that world every day. 6ut the acute problems of that
world can easily obscure the chronic character causes. @nderstanding how what you are impacts every
interdependent interaction will help you to focus your efforts sequentially, in harmony with the natural laws of
growth.
*abit A is the habit of renewal ++ a regular, balanced renewal of the four basic dimensions of life. 'tcircles and
embodies all the other habits. 't is the habit of continuous improvement that creates the upward spiral of growth
that lifts you to new levels of understanding and living each of the habits as you come around to them on a
progressively higher plane.
The diagram on the ne#t page is a visual representation of the sequence and the interdependence of the Seven
*abits, and will be used throughout this book as we e#plore both the sequential relationship between the habits
and also their synergy ++ how, in relating to each other, they create bold new forms of each other that add even
more to their value. 4ach concept or habit will be highlighted as it is introduced.
changeless. !s you open yourself to the ne#t three habits ++ the habits of Public <ictory ++ you will discover and
unleash both the desire and the resources to heal and rebuild important relationships that have deteriorated, or
even broken. Bood relationships will improve ++ become deeper, more solid, more creative, and more
adventuresome.
The seventh habit, if deeply internali3ed, will renew the first si# and will make you truly independent and
capable of effective interdependence. Through it, you can charge your own batteries.
&hatever your present situation, ' assure you that you are not your habits. %ou can replace old patterns of self+
defeating behavior with new patterns, new habits of effectiveness, happiness, and trust+based relationships.
&ith genuine caring, ' encourage you to open the gate of change and growth as you study these habits. 6e patient
with yourself. Self+growth is tender1 it0s holy ground. There0s no greater investment.
't0s obviously not a quick fi#. 6ut ' assure you, you will feel benefits and see immediate payoffs that will be
encouraging. 'n the words of Thomas Paine, $That which we obtain too easily, we esteem too lightly. 't is
dearness only which gives everything its value. *eaven knows how to put a proper price on its goods.$
P&ivate Vi(to&y
Habit )* Be P&oa(tive -- P&in(ip+e o" Pe&ona+ Viio
e+",a-a&ene
). THE HABIT OF PROACTIVITY.
$a.in/ an# 0eepin/ Co''it'ent
!t the very heart of our ,ircle of 'nfluence is our ability to make and keep commitments and promises. The
commitments we make to ourselves and to others, and our integrity to those commitments, is the essence and
clearest manifestation of our proactivity. 't is also the essence of our growth. Through our human endowments of
self+awareness and conscience, we become conscious of areas of weakness, areas for improvement, areas of
talent that could be developed, areas that need to be changed or eliminated from our lives. Then, as we recogni3e
and use our imagination and independent will to act on that awareness ++ making promises, setting goals, and
being true to them ++ we build the strength of character, the being, that makes possible every other positive thing
in our lives.
't is here that we find two ways to put ourselves in control of our lives immediately. &e can make a promise ++
and keep it. .r we can set a goal ++ and work to achieve it. !s we make and keep commitments, even small
commitments, we begin to establish an inner integrity that gives us the awareness of self+control and the courage
and strength to accept more of the responsibility for our own lives. 6y making and keeping promises to ourselves
and others, little by little, our honor becomes
greater than our moods. The power to make and keep commitments to ourselves is the essence of developing the
basic habits of effectiveness. )nowledge, skill, and desire are all within our control. &e can work on any one to
improve the balance of the three. !s the area of intersection becomes larger, we more deeply internali3e the
principles upon which the habits are based and create the strength of character to move us in a balanced way
toward increasing effectiveness in our lives.
P&oa(tivity* The 12,!ay Tet
(or ;C days work only in your ,ircle of 'nfluence. ake small commitments and keep them. 6e a light, not a
5udge. 6e a model, not a critic. 6e part of the solution, not part of the problem.
App+i(ation S%//etion
9. (or a full day, listen to your language and to the language of the people around you. *ow often do you use and
hear reactive phrases such as $'f only,$ $' can0t,$ or $' have to$
:. 'dentify an e#perience you might encounter in the near future where, based on past e#perience, you would
probably behave reactively. /eview the situation in the conte#t of your ,ircle of 'nfluence. *ow could you
respond proactivelyD Take several moments and create the e#perience vividly in your mind, picturing yourself
responding in a proactive manner. /emind yourself of the gap between stimulus and response. ake a
commitment to yourself to e#ercise your freedom to choose.
;. Select a problem from your work or personal life that is frustrating to you. 2etermine whether it is a direct,
indirect, or no control problem. 'dentify the first step you can take in your ,ircle of 'nfluence to solve it and then
take that step.
=. Try the ;C+day test of proactivity. 6e aware of the change in your ,ircle of 'nfluence.
3. HABIT 3* BEGIN 4ITH THE EN! IN $IN! T$
the most fundamental application of $6egin with the 4nd in ind$ is to begin today with the image,
picture, or paradigm of
the end of your life as your frame of reference or the criterion by which everything else is e#amined.
4ach part of your life ++ today0s behavior, tomorrow0s behavior, ne#t week0s behavior, ne#t month0s
behavior ++ can be e#amined in the conte#t of the whole, of what really matters most to you. 6y
keeping that end clearly in mind, you can make certain that whatever you do on any particular day
does not violate the criteria you have defined as supremely important, and that each day of your life
contributes in a meaningful way to the vision you have of your life as a whole.
$6egin with the 4nd in ind$ is based on the principle that all things are created twice. There0s a
mental or first creation, and a physical or second creation to all things.
6ecause ' am self+aware, because ' have imagination and conscience, ' can e#amine my deepest
values. ' can reali3e that the script '0m living is not in harmony with those values, that my life is not
the product of my own proactive design, but the result of the first creation ' have deferred to
circumstances and other people. !nd ' can change. ' can live out of my imagination instead of my
memory. ' can tie myself to my limitless potential instead of my limiting past. ' can become my own first creator.
Then as the vicissitudes, as the challenges come, ' can make my decisions based on those values. ' can act with
integrity. ' don0t have to react to the emotion, the circumstance. ' can be truly proactive, value driven, because my
va+%e are clear.
At the Cente&
&hatever is at the center of our life will be the source of our security, guidance, wisdom, and power. Security
represents your sense of worth, your identity, your emotional anchorage, your self+esteem, your basic personal
strength or lack of it.
Buidance means your source of direction in life. 4ncompassed by your map, your internal frame of reference that
interprets for you what is happening out there, are standards or principles or implicit criteria that govern moment+
by+moment decision+making and doing.
&isdom is your perspective on life, your sense of balance, your understanding of how the various parts and
principles apply and relate to each other. 't embraces 5udgment, discernment, comprehension. 't is a gestalt or
oneness, an integrated wholeness.
Power is the faculty or capacity to act, the strength and potency to accomplish something. 't is the vital energy to
make choices and decisions. 't also includes the capacity to overcome deeply embedded habits and to cultivate
higher, more effective ones.
These four factors ++ security, guidance, wisdom, and power ++ are interdependent. Security and clear guidance
bring true wisdom, and wisdom becomes the spark or catalyst to release and direct power. &hen these four
factors are present together, harmoni3ed and enlivened by each other, they create the great force of a noble
personality, a balanced character, a beautifully integrated individual.
I" yo% a&e Se+",Cente&e#...
S4,@/'T%
%our security is constantly changing and shifting.
B@'2!7,4
%our 5udgment criteria are: $'f it feels good...$ $&hat ' want.$ $&hat ' need.$ $&hat0s in it for meD
&'S2.
%ou view the world by how decisions, events, or circumstances will affect you.
P.&4/
%our ability to act is limited to your own resources, without the benefits of interdependency.
!s a person fluctuates from one center to another, the resulting relativism is like roller coasting
through life. .ne moment you0re high, the ne#t moment you0re low, making efforts to compensate for one
weakness by borrowing strength from another weakness. There is no consistent sense of direction, no persistent
wisdom, no steady power supply or sense of personal, intrinsic worth and identity.
The ideal, of course, is to create one clear center from which you consistently derive a high degree of
security, guidance, wisdom, and power, empowering your proactivity and giving congruency and harmony
to every part of your life.
4&itin/ an# 5in/ a A Pe&ona+ $iion State'ent
! mission statement is not something you write overnight. 't takes deep introspection, careful analysis,
thoughtful e#pression, and often many rewrites to produce it in final form.
HABIT 1* P5T FIRST THINGS FIRST T$ ,, PRINCIPLES OF PERSONAL $ANAGE$ENT
&ill you take 5ust a moment and write down a short answer to the following two questionsD %our answers will
be important to you as you begin work on *abit ;.
Euestion 9: &hat one thing could you do (you aren0t doing now" that if you did on a regular basis, would
make a tremendous positive difference in your personal lifeD
Euestion :: &hat one thing in your business or professional life would bring similar resultsD &e0ll come
back to these answers later. 6ut first, let0s put *abit ; in perspective
*abit ; is the personal fruit, the practical fulfillment of *abits 9 and :.
*abit 9 says, $%ou0re the creator. %ou are in charge.$ 't0s based on the four unique human
endowments of imagination, conscience, independent will, and particularly, self+awareness. 't empowers
you to say, $That0s an unhealthy program '0ve been given from my childhood, from my social mirror. ' don0t
like that ineffective script. ' can change.$
*abit : is the first or mental creation. 't0s based on imagination ++ the ability to envision, to see the
potential, to create with our minds what we cannot at present see without eyes1 and conscience - the ability to
detect our own uniqueness and the personal, moral, and ethical guidelines within which we can most happily
fulfill it. 't0s the deep contact with our basic paradigms and values and the vision of
what we can become.
*abit ;, then, is the second creation ++ the physical creation. 't0s the fulfillment, the actuali3ation, the
natural emergence of *abits 9 and :. 't0s the e#ercise of independent will toward becoming principle+
centered. 't0s the day+in, day+out, moment+by+moment doing it.
*abits 9 and : are absolutely essential and prerequisite to *abit ;. %ou can0t become principle+
centered without first being aware of and developing your own proactive nature. %ou can0t become principle+
centered without first being aware of your paradigms and understanding how to shift them and align them with
principles. %ou can0t become principle+centered without a vision of and a focus on the unique contribution that
is yours to make.
6ut with that foundation, you can become principle+centered, day+in and day+out,
moment+by+moment, by living *abit ; ++ by practicing effective self+management.
The Po-e& o" In#epen#ent 4i++

'n addition to self+awareness, imagination, and conscience, it is the fourth human endowment ++
independent will ++ that really makes effective self+management possible. 't is the ability to make
decisions and choices and to act in accordance with them. 't is the ability to act rather than to be acted upon, to
proactively carry out the program we have developed through the other three endowments.

2iscipline derives from disciple ++ disciple to a philosophy, disciple to a set of principles, disciple to a set of
values, disciple to an overriding purpose, to a superordinate goal or a person who represents that goal.
'n other words, if you are an effective manager of your self, your discipline comes from within1 it is a
function of your independent will. %ou are a disciple, a follower, of your own deep values and their source.
!nd you have the will, the integrity, to subordinate your feelings, your impulses, your moods.

Livin/ It

/eturning once more to the computer metaphor, if *abit 9 says $%ou0re the programmer$ and *abit : says
$&rite the program,$ then *abit ; says $/un the program,$ $8ive the program.$ !nd living it is primarily a
function of our independent will, our self+discipline, our integrity, and commitment ++ not to short+term goals and
schedules or to the impulse of the moment, but to the correct principles and our own deepest values, which give
meaning and conte#t to our goals, our schedules, and our lives. to those values.
The 4i++po-e& Intin(t
by 0e++y $(Goni/a+6 Ph!

FThe biggest enemies of willpower: temptation, self+criticism, and stress. (..." these three skills Gself+
awareness, self+care, and remembering what matter mostG are the foundation for self+control.H
FThe is a secret for greater self+control, the science points to one thing: the power of paying attention.H
F&hen your mind is preoccupied, your impulsesGnot your long+term goalsGwill guide your choices.H
F*ereIs how to get started: 9. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit
cross+legged on a cushion. Sit up straight and rest your hands in your lap. 'tIs important not to fidget
when you meditateGthatIs the physical foundation of self+control. 'f you notice the instinct to scratch an
itch, ad5ust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This
simple act of staying still is part of what makes meditation willpower training effective. %ouIre learning
not to automatically follow every single impulse that your brain and body produce. :. Turn your attention
to the breath. ,lose your eyes or, if you are worried about falling asleep, focus your ga3e at a single spot
(like a blank wall, not the *ome Shopping 7etwork". 6egin to notice your breathing. Silently say in your
mind FinhaleH as you breathe in and Fe#haleH as you breathe out. &hen you notice your mind wandering
(and it will", 5ust bring it back to the breath. This practice of coming back to the breath, again and again,
kicks the prefrontal corte# into high gear and quiets the stress and craving centers of your brain . ;.
7otice how it feels to breathe, and notice how the mind wanders. !fter a few minutes, drop the labels
FinhaleJe#hale.H Try focusing on 5ust the feeling of breathing. %ou might notice the sensations of the
breath flowing in and out of your nose and mouth. %ou might sense the belly or chest e#panding as you
breathe in, and deflating as you breathe out. %our mind might wander a bit more without the labeling. Kust
as before, when you notice yourself thinking about something else, bring your attention back to the
breath. 'f you need help refocusing, bring yourself back to the breath by saying FinhaleH and Fe#haleH for
a few rounds. This part of the practice trains self+awareness along with self+control. Start with five
minutes a day. &hen this becomes a habit, try ten to fifteen minutes a day. 'f that starts to feel like a
burden, bring it back down to five. ! short practice that you do every day is better than a long practice
you keep putting off to tomorrow. 't may help you to pick a specific time that you will meditate every
day, like right before your morning shower. 'f this is impossible, staying fle#ible will help you fit it in
when you can.H
FThe development of willpower +' will, ' won0t and ' want+ may define what it means to be human.H
Feditation is not about getting rid of all your thoughts1 itIs learning not to get so lost in them that you
forget what your goal is. 2onIt worry if your focus isnIt perfect when meditating. Kust practice coming
back to the breath, again and again.H
FL...Mwhile we all have the capacity to do harder things, we also have the desire to do e#actly the
opposite.H
FThough our survival system doesnIt always work to our advantage, it is a mistake to think we should
conquer the primitive self completely.H
F/esearch shows that people who think they have the most willpower are actually the most likely to lose
control when tempted.9 (or e#ample, smokers who are the most optimistic about their ability to resist
temptation are the most likely to relapse four months later, and overoptimistic dieters are the least likely
to lose weight. &hyD They fail to predict when, where, and why they will give in. They e#pose
themselves to more temptation,H
Tab+e o" Content*

Int&o#%(tion
&eek .ne: ' will, ' wonIt, ' want: &hat &illpower 's, and &hy it atters
&eek Two: The &illpower 'nstinct: %our 6ody &as 6orn to /esist ,heesecake
&eek Three: Too Tired to /esist: &hy Self,ontrol is 8ike a uscle


7ote before starting: The book suggests picking out a certain willpower challenge to work on as you read
through it. 'f you want to follow along with these notes, ' think it would be best to do the same. Think of
something you want to improve on that requires willpower, and make that your self improvement pro5ect. !s
detailed below these can be F' willH, F' wonItH, or the more comple# F'
wantH challenges. ine will be running and waking up early. !nyway, enough from meN

Int&o#%(tion
O This book is based on a Stanford class
P ,lass has been very successful in the past, even involved in court orders at times
O People cite lack of &illpower (&P" as one of the Q9 things holding them back
O This book combines scientific research with the insights of students in the class
O To succeed at self control (S," you need to learn how to fail
P The best way to improve self control is to seeJunderstand why you lose control
O 6eing overly optimistic is bad
P %ou canIt see your own flaws and predict times of difficulty
P TrueJ*onest self knowledge is the foundation of good self control
O Therefore, the book looks at the common S,J&P failures
P !utopsies them R (inds ways to resist
O Struggles with &P are part of the human condition
O *ow to use this book: 6ecome a &P scientist
P Study yourself as you read
P 8ots of self e#amination and reflection will be needed
P 7ot every strategy will work for you
P (ind challenges to actually test the theories on O There are : types of challenges (with a bonus ;rd"
P ' will challenges
S 2oing things that you normally put offJignore
O eg: studying early, running
P ' wonIt challenges
S /efraining from negative activity
O eg:dieting, not overspending
P ' want challenges
S uch more complicated, so probably best to leave alone for right now
O Pick a more comple# goal, work towards it
P &ill involves willsJwonIts
O Take your timeN
P %ou could read the book quickly
P ThatIs ok
P *owever, the pacing is based on the original course
P 9 week per chapter is the best pace


4ee. One* I -i++6 I -on7t6 I -ant* 4hat 4i++po-e& I6
an# 4hy it $atte&
O 'ntroduction
P ' will and ' wonIt are the two sides of self control
S *owever, you need a ;rd thing beyond willJwonIt power
S %ou have to know what you really want
O !nd it isnIt a brownie
P ' want power is also critical
S Therefore &P is really ; sided
P (ortunately, we have these ; powers
O &hy we have &P
P (undamentally, &P was critical to healthy tribal dynamics
S 2onIt steal food, mates, be too aggressive, etc.
P !s the world and society became more comple# the demands of &P grew
O &hy it matters now
P &P distinguishes people
P Strong &P T Bood life
P Statistically, &P is one of the best (if not best" determinants of success
S *igh &P T better leaders, better marriages, everything
O The 7euroscience of ' will, ' wonIt, and ' want
P &P stems from the prefrontal corte# S @sed to control voluntary physical movement
S *as grown massively in humans
S 7ow also in charge of willpower
S 6iases you to do the harder thing
O 'n charge of ' willJwonItJwant
$i(&o(ope*
Thin. o" yo%& (ha++en/e. 4hat i the ha&#e& thin/8 4hy i it ha&#8 Ho- #o yo% "ee+ -hen yo%
thin. abo%t it8
O ! ind6lowing ,ase of &P 8ost
P So what happens when you lose the prefrontal corte#D
P Phineas Bage
S &as described as a man of iron will
S *owever, suffered a construction accident which destroyed his prefrontal
corte#
S 8ost all &P
O ,ompletely incapable of e#ercising &P
S Truly changed him as a man
P ,ertain states mimic brain damage in the prefrontal corte#
S 6eing drunk, sleep deprived, highly distracted
O 4ach diminishes activity in the prefrontal corte# which in turn
diminishes &P
P *owever, even if your prefrontal corte# is running at 9CCU... you arenIt out of the
woods
O The Problem of Two inds
P The system of self control was put on top of old systems, it didnIt actually replace
them
P &e still have all of our ancient cravingsJimpulses
P &e have impulse and impulse control
P !lmost like having two mindsJselves
$i(&o(ope* $eet Yo%& T-o $in#
Thin. o" yo%& (ha++en/e6 -hat #o the t-o pa&t o" yo%& 'in# -ant8 Coni#e& na'in/ Yo%& i'p%+ive e+"
an# i'p%+e (ont&o+ e+". Thi -i++ he+p yo% i#enti"y the' 'o&e eai+y6 an# 'a.e /&app+in/ -ith thei&
(o'petin/ #&ive a +e '%##ie#9(on"%in/ p&o(e
O The <alue of 6oth Selves
P %es, the primitive impulse self can be frustrating
P *owever, it is still critical today
P 'n some cases it works with the prefrontal corte#
S eg. *igh prices can stimulate a pain response, making one less likely to
overspend O The (irst /ule of &P: )now Thyself
P Self awareness is uniquely human
S ,an know how we will react to situations ahead of time
P Self awareness lets you recogni3e when you need &P
P This is important because most decisions stem from habit, so awareness lets us
avoid that when necessary
P 2istraction really hurts &P for this reason
S %ou lose your self awareness when distracted
S Stanford marketing e#periment:
O >CU more likely to choose chocolate over fruit when remembering
a phone number
P 2onIt be distracted when using &PN

E:pe&i'ent* T&a(. 4i++po-e& Choi(e
T&a(. eve&y in/+e one o" yo%& 4P (hoi(e "o& a #ay. Be %&e to +oo. "o& the %bt+e one a -e++; Thi
t&a(.in/ -i++ p&event yo% "&o' be(o'in/ #it&a(te#. $a.e a note o" thoe #e(iion -hi(h he+pe# o&
%n#e&'ine# yo%& /oa+. Thi i i'po&tant be(a%e the "i&t tep i to t&a(. -hat a&e (a%in/ the i'p%+e
that %n#e&'ine yo%& /oa+. Lea&n the (%e an# -he&e they (o'e "&o'.

O Train your brain for &P
P The brain physically changes based on e#periences
P %ou can train &P physically
P The best way to train &P is...
P editation
S editation increases the concentration of gray matter in the prefrontal
corte# over time
O 'mproves physical &P capacity
S So, 5ust do it.

E:pe&i'ent* $e#itate
B&eath "o(% i a i'p+e an# po-e&"%+ 'e#itation te(hni<%e. He&e i ho- to #o it in a n%the++*
9. Sit still and stay put
a. Sit in a chair with your feet on the ground or with crossed legs on a cushion. 2onIt
fidget, donIt scratch itches, donIt moveN Staying still is a huge part of why it helps
&P, as you learn not to follow every impulse your brain throws out.
:. Turn your attention to your breath
a. ,lose your eyes or focus on a single spot (like a blank wall". 6egin to notice your
breath. Silently in your mind say FinhaleH as you breathe in and Fe#haleH as you
breathe out. &hen your mind wanders (and it will" 5ust bring it calmly back to the
breadth. ,oming back to the breath again and again is what really stimulates the
prefrontal corte#.
;. 7otice how it feels to breathe, and notice how the mind wanders
a. !fter a few minutes, drop the inhaleJe#hale thoughts. Try 5ust to focus on the sensation of breathing. %ou may
sense the breath flowing in your mouth, maybe
the rhythmic inflationJdeflation of your chest, whatever. %our mind will still wander,
5ust always calmly bring it back to the breath. 'f you need help refocusing, bring
the inhaleJe#hale thoughts back.
Start with > minutes a day, and once that is a habit bump it up to 9> a day. 'f that feels like a
burden, drop it back to >. ! short practice every day is much better than a long practice every
once in awhile.

O 6eing bad at meditation is good for self control
P &hen you are bad at meditation your mind will wander ! 8.T
S That skill translates directly into &P
P %ou notice you are off goal and then redirect
P Practice getting back to the breath
P This refocusing is almost like lifting a weight for your P( corte#
P So donIt be worried when you struggle
S The struggle is what will improve your &P
O The 8ast &ord
P &P is a battle between our two selves
P To win the battle, you need self awareness and self control
4ee. T-o* The 4i++po-e& Intin(t* Yo%& Bo#y 4a
Bo&n to Reit Cheee(a.e
O 'ntroduction
P 'magine you are walking past a delicious cheesecake (or substitute whatever your
poison of choice is"
S 6.., ,/!<'7BN
S 4very single cell in your body is screaming F' wantNH
S 't is a true willpower moment, and resisting can be brutally difficult
P *owever, craving is as much a physiological event as it is a psychological event
P ,ertain physical states can helpJhurt you re. craving
S 8earning those states will be helpful
O ! Tale of Two Threats
P 6efore we can get into it, we need to take a trip back in time
S There your ancestor was, pleasantly picking berries
S Suddenly, saber tooth tigerN
S This triggered the bodyIs fight or flight response
O 't saved your ancestorIs lives
P *owever, todayIs temptations can trigger the same stress response (though
obviously to a lesser degree" P So, letIs look at this response
O &hen 2anger Strikes
P 'magine the saber tooth tiger again
S 't triggers the fight or flight response
S *ere is an outline

O ! 7ew )ind of Threat
P The above response is fantastic for saving you from predators
S !ll energy and every single physical and mental impulse goes to saving
your hide right now
S 7othing is spared for tomorrow or long term planning
S *owever, &P is all about planning for tomorrow... so we can see why the
fight or flight response causes problems
S 8etIs look at a more modern e#ample
P &hen you see a craved ob5ect, your brain release dopamine
S 2opamine affects your attention, motivation, and potentially actions
P 4ven seeing good food will cause your blood sugar to prematurely drop, boosting
the craving even further
P %ou want that cheesecake
S 6ut then you reali3e that cheesecake is a threat to your long term goals
S ! threatN
S Time for fight or flight (lite"N
O @h oh, we know fight or flight kills long term planning
O So what do we doD
P 'tIs hard to avoid all of this craving stuff, but here is what is critical
S (irst, reali3e that a cheesecake is not a threat like a saber tooth tiger
O The cheesecake canIt actually do anything harmful to you
O The real danger is within, itIs your cravings
S %ou canIt run from or kill a craving, so fight or flight isnIt the right response
S 4ssentially, you donIt have to run from or kill a doughnut or the cravings it
brings
S So if fight or flight canIt help... what do ' doD S 2onIt worry, we have a physical response for internal threats
as well, but
first:

$i(&o(ope* 4hat i the th&eat8
2irect quote: F&eIre used to seeing temptation and trouble outside of ourselves: the dangerous doughnut, the
sinful cigarette, the enticing internet. 6ut selfcontrol points the mirror back at ourselves, and our inner world of
thoughts, desires, emotions, and impulses. (or your willpower challenge, identify the inner impulse that needs to
be restrained. &hat is the thought or feeling that makes you want to do whatever it is you donIt really want to
doD 'f you arenIt sure, try some field observation. 7e#t time youIre tempted, turn your attention inward.

O The &illpower 'nstinct: Pause and Plan
P &illpower has a biological signature
P 'tIs like the fight or flight response, but very different
P @nlike (o(, it is triggered by internal conflictJthreats
S 'n a nutshell, it slows your mind down
O This is %our 6rain and 6ody on &illpower
P Pause and plan (PVP"
P onitoring system dispersed throughout brain and connected to prefrontal corte#
S ,onstantly monitors thoughts, emotion, and stimulus
S 'f sees things that suggest break with longer term goals, system is
activated
O Prefrontal corte# is stimulated
O 4nergy is redirected from the body to the brain
P *eart slows
P 6reathing deepens
P uscles loosen
O !ll these things physiologically prime you to e#ercise willpower
P This system is innate to all people, 5ust like fight or flight, but it doesnIt always feel
like that
S 't is also a much newer system
O The 6odyIs &illpower /eserve
P Studies have shown that the best predictor of the strength of someoneIs PVP
response is their heart rate variability
P 4ssentially, everyoneIs heart rate tends to vary from moment to moment
S These are small but safe fluctuations
P The greater the variability, the greater the willpower
P The sympathetic nervous system stimulates and FrevsH the body
S This increases heart rate and decreases variability
P The parasympathetic nervous system puts the breaks on
S This decreases heart rate and increases variability
P Stress R Sympathetic nervous system R low variability
P Self control R Parasympathetic nervous system R high variability P &hen people use &P, their variability goes
up
P So what actually causes high variabilityD
S Bood food, rest, meditation, low pollution, etc. all improve variability
S 6asically, avoid stress to improve variability
O ! calm mind is a &P mind

E:pe&i'ent* B&eathe Yo%& 4ay to Se+" Cont&o+
This is a FquickH fi# that will help give you the edge in your &P struggles. 2onIt think that this alone will be a
cure all, but it will help physically. &hen facing a &P challenge, slow your breathing to =? breaths per minute.
This activates the parasympathetic nervous system,
increases heart variability, and in the end will give you a &P boost. 'f you can get yourself to
breath this slowly naturally, that means more &P all the time.

O Train %our ind and 6ody
P &hat follows are two strategies that will give you absolutely the most bang for
your buck in regards to improving &P
S !lso they will help with general health and happiness
O The &illpower iracle
P egan .aten and )en ,heng conducted a study on a technique for improving
&P
S !t the end of the treatment here is what happened to the sub5ects:
O 'mproved attention span
O 'mproved ability to tune out distraction
O 8ess smoking, drinking, and caffeine
O 8ess 5unk food, more healthy food
O 8ess television
O ore studying
O Saving more money, fewer impulse purchases
O ore in control of emotions
O 8ess procrastination, and better at being on time
S So, what was this miracle drugD
S Physical e#ercise.
P 4#ercise helps in pretty much every aspect of your life
P 't is the closest thing to a &P wonder drug we have
S *eart variability shoots ups with fitness
S ore gray and white matter throughout the brain
O ost increases in the prefrontal corte#
S 'n some cases as powerful as pro3ac for depression
P So, how much do you need to doD
S *ow much are you willing to doD
O 7o point in setting a goal that you will abandon in a week
P 4ven > minutes can help
P So, what kind of e#ercise is bestD S The kind you will actually stick to
O The body and brain donIt really discriminate, so do whatever you
are most willing to do

4i++po-e& E:pe&i'ent* The Five $in%te G&een 4i++po-e& Fi++5p
(eeling like you need a quick dose of more &PD Bet outside for 5ust five minutes and move around. This will
help give you a quick willpower FfillupH. 'f that outside is green space, the
effect is greater. 't doesnIt have to be a mega workout. *ere are some e#amples:
O Bet out of the office and head for the closest greenery
O ,ue up your favorite song on your iPod and walk or 5og around the block.
O Take your dog outside to play (and chase the toy yourself"
O 2o a bit of work in your yard or garden
O Step outside for some fresh air and do some stretches
O ,hallenge your kids to a race or game in the backyard
'n the long run, e#ercise will give you much more energy and power than it takes away.

O Bain &illpower in %our Sleep
P 'f you are surviving on less than ? hours of sleep a night, you probably donIt even
know what it is like to operate with full &P
P Sleep deprivation absolutely murders &P
S @nder ? hours chronically is really bad
P Sleep deprivation
S 'mpairs the brainIs ability to use glucose
O Triggers sugar or caffeine cravings
P 6ut even if you eat it, the craving will persist because the
brain canIt actually use the glucose in the blood efficiently
S *its the prefrontal corte# harder than anything else, as it is the most
energy intensive part of the brain
O ,linically called Fild prefrontal dysfunctionH
S &ith an impaired prefrontal corte#, all of your brain regulation begins to falter
O !larm system and fight or flight are no longer kept properly in check
O .rdinary stress will trigger fight or flight, and you will be stuck in a permanent physiological mild fight or
flight response
P (ortunately, all of this is easily reversable
S Kust sleep moreN

E:pe&i'ent* ==============
The best is obviously W hours a night, but that isnIt alway possible. ! single good night can help reverse multiple
bad ones, so if you are busy during the week catch up on the weekend. Some studies suggest you can build up a
reserve, so consider oversleeping if you know you are about to enter a hard stretch. (inally, naps can do wonders
by breaking up consecutive waking hours. So the best is to actually get W hours, but if that fails consider catch up,
stocking up, or napping.
'f you find yourself avoiding sleep, consider what you are saying FyesH to instead of sleep. %our &P issue may
not be an F' willH go to sleep issue, but a F' wonItH browse /eddit after 9Cpm issue. ,onsider what you have to
say FnoH to so you can say FyesH to sleep.

O The ,ost of too uch Self,ontrol
P Stress is very costly
S 2iverts the bodyIs resources to a perceived emergency
S 6ut obviously, some stress is also goodN
P &P is also very costly
S 't also uses the bodyIs resources aggressively
S ,hronic &P is 5ust as bad as chronic stress
P Selfcontrol is a nifty evolved response to a specific set of circumstances, 5ust like
stress is
S To preserve health and happiness, you need to give up your pursuit of &P perfection
S %ou need time off, and you need to choose your &P battles wisely
E:pe&i'ent* Re+a: to Reto&e 4P Ree&ve
/ela#ation is very important. So, here is a technique that activates the physiological rela#ation response for >9C
minutes.
9. 8ie on your back
:. 4levate your legs slightly, or do what is most comfortable.
;. ,lose your eyes and take deep breaths
=. (ocus on your body
a. 'f you feel tension in any muscle, contract that muscle tightly for a few seconds
then rela# it
b. /epeat for all tension in body
>. Then 5ust chill for >9C minutes in the knowledge that for these >9C minutes there is
nothing you have to do besides rela# and en5oy yourself :"
?. 'f worried about falling asleep, set an alarm (! peaceful oneN"
2o this every day if you are able. 't will both reduce your stress and increase your &P.

O .ne 7ation @nder Stress
P &illpower isnIt a personality trait or a virtue
P 't is a physical capacity and an instinct
S %ou donIt always get to 5ust make your mind up about it
P Stress always harms oneIs willpower
S 2onIt increase stress in yourself or others to get things done
P 6iologically, stress and willpower are incompatible and antagonistic systems
P People say the @nited States has lost its willpower
S &ell consider this
O A>U of !mericanIs report being highly stressed O The average amount of sleep has fallen by : hours a night
since
the 9X?CsN
P !s a nation we are going to have to address the stress if we want to address the
&P

$i(&o(ope* St&e an# Se+" Cont&o+
2irect quote: FThis week, test the theory that stress whether physical or psychological is the
enemy of selfcontrol. *ow does being worried or overworked affect your choicesD 2oes being hungry or tired
drain your &PD &hat about physical pain and illnessD .r emotions like anger, loneliness, or sadnessD 7otice
when stress strikes throughout the day or week. Then watch what happens to your self control. 2o you
e#perience cravingsD 8ose your temperD Put off things you know you should doDH

O The last word
P &P is an evolved mental instinct that initially promoted healthy group dynamics
P &P failures can often be traced to being in the wrong physical state to properly
e#ercise &P
S &aging the mental &P war will be hard if you are not physically prepared
to do it
&eek Three: Too Tired to /esist: &hy Self,ontrol is
8ike a uscle
O 'ntroduction
P Think back to finals week in college, or ' guess use your imagination if you are young
P Tons of students crammed into libraries studying straight for days on end
P That is some great &PN
P 6ut... when using all that &P studying, they stop using it otherwise
S 2iets, e#ercise, everything else that requires &P falls to the side
P 'tIs almost like a &P reserve is used up
S &P decreases as it is used
O The uscle of Self ,ontrol
P /oy 6aumeister has studied &P for 9> years
S !ll of his studies show that &P deteriorates as e#ercised
S !ll &P seems to draw on the same common resevoire
P Self control is like a muscle
P 6ut... it isnIt 5ust using self control that can e#haust &P
S !ny pause and plan action drains it

$i(&o(ope* The Hi/h an# Lo- o" 4P
Think about your own &P reserve. 's it high in the morning, but some the end of work e#haustedD !re there any
moments where it seems like the tank has been refilledD Think of your high and low &P moments, and plan
around them. !lign difficult activities with times of high &P.

O &hy is selfcontrol limitedD
P The more one uses &P the less active the prefrontal corte# becomes over a
short time frame
P 's it a problem of energyD
S 'n part, yes
S 8ow blood sugar is a strong predictor of &P failure
S *owever, &P uses less raw glucose energy than a task like walking, so if
you are walking then it isnIt 5ust energy
O 4nergy ,risis
P 6rain has a very low energy storage capacity
S Therefore, very dependent on blood for energy
S 'f the brain detects a drop in blood sugar, it will start to cut back on energy
consumption, and the prefrontal corte# gets cut very early
S So even if you can walk, your prefrontal corte# may still be restricted
P F4nergy 6udgetH model for self control
S 'n general your body will spend energy when it is plentiful, and conserve it
when it is not
S ore subtly it looks at the change in energy
O So increasing blood sugar, more &P
O 2ecreasing blood sugar, less &P
O People &ho are Starving ShouldnIt say 7o to a Snack
P So the above may seem a bit frustrating, but consider ancient scarcity
P 't makes sense for the brain to do the above
P 8ow blood sugar T scarce resources
S Time to take risks and be impulsive
S The future doesnIt really matter as much
P The problem is that low blood sugar still pushes people to make risky and
impulsive decisions
S eg. People on diets commit adultery at measurably higher rates

E:pe&i'ent* The 4P !iet
Sugar spikes are not the answer to the above problem. Spikes lead to massive drops later, and
that means massive drops in &P. ! smooth and even supply of sugar is the best option in
regards to &P. This means focussing on foods that are low on the glycemic inde#. ,onsult a
dedicated dieting resource, but here are some low glycemic foods: lean proteins, nuts and
beans, highfiber grains and cereals, and most fruits and vegetables. ! decent rule of thumb is if it looks like itIs
in its natural state (not much post processing" it is probably low on the inde#. 7ow, it will take S, adn &P to
switch to these healthier foods, but they will give you increased returns given the even and steady blood sugar.
,onsider them a &P investment like e#ercise.

O Training the &P uscle
P ,reate a &P e#ercise or challenge
P ,reate and meet self imposed deadlines
S (or e#ample, clean a closet over time
S These will help in all aspects of your &P in the long run
P Small &P tasks (maintaining good posture, tracking spending, etc." are also
great for &P e#ercise
P !ll of the above train you to notice your actions and then do the more difficult
thing, and that is fundamentally what &P is all about
E:pe&i'ent* A 4i++po-e& 4o&.o%t
9. Strengthen F' wonItH
a. ,ommit to refraining from one trivial activity: donIt swear, donIt cross legs when
sitting, donIt slouch, donIt use dominant hand to open certain doors
:. Strengthen F' willH
a. ,ommit to one small habit that you will do every day: meditate, call a family
member, throw one old thing out
;. Strengthen Self monitoring
a. (ormally track something you donIt normally track. ,alories, spending, time
spent online, whatever works. ! pen and paper is enough, but there are tons of
self tracking tools out there. Scope out www.quantifiedself.com if you really want
to get into it. Pick it and stick to it.
Try to pick a workout that relates to your main challenge. So, if you want to save money,
track your spending habits. 'f you want to e#ercise more, consider 5ust doing 9C quick push ups
before you shower. 4ven if you canIt make it relate directly, you will still be improving your &P.
!nother way these e#ercises can come in handy is by easing you into truly massive &P
challenges. ,onsider quitting smoking after a really heavy habit. 'f you can refrain from smoking
for 5ust some brief period for a work out, that will help in the long run.

O *ow real are the limits of self controlD
P &hen &P Fruns outH is that 5ust because e#ercising &P is getting hard or is that
really a physical barrierD
P To find out, letIs look at real muscles
O aking the (inish 8ine
P ,onsider the marathoner who Fpushes throughH fatigue
P Scientists used to think that when most runners stopped from fatigue or
e#haustion, they had hit a real physical barrier
P *owever, when they e#amined the muscles of most e#hausted runners, they
were physically still capable of running for quite some time P (atigue was in the mind ('n most casesN"
S The brain uses fatigue as a trick to make you stop running
S 't doesnIt want you to hit true e#haustion, so stops you with Fgas still in the
tankH
S %ou will get the mental sensation of fatigue long before you are actually
physically fatigued
P (atigue is literally in the mind
S 'tIs closer to an emotion than a physical sense of where your body is at
S The first wave of fatigue isnIt a real physical limit
O This doesnIt mean you canIt hit true e#haustion, you can, but it
comes much later than you think
O Truly good athletes learn to ignore the first waves of fatigue and
push on
P 'f it was actually a physical limit, they couldnIt push on
P So why do we care about thisD
S Some theori3e that &P is like this
S &hen we feel drained, we really arenIt yet drained
S &hen you feel &P e#haustion, know that it isnIt a true physical boundary,
and you can keep going
P Those who believe that &P e#haustion isnIt a FtrueH representation of their
physical mental reserves donIt tire as quickly due to &P use
S They 5ust keep on pushing
P &hat a person believe about &P is their reality.
P Therefore, whenever you feel &P e#haustion, 5ust keep pushing
S 't is 5ust like early physical fatigue, and can be ignored
$i(&o(ope* I yo%& e:ha%tion &ea+8
&hen you feel that first moment of F' want to give upH or other &P e#haustion, move past it. 't
can be ignored and pushed through in a manner similar to physical fatigue. *owever, be aware
of feeling constantly drained. 'f you always feel drained of &P, you may have hit a real limit for
the time being. *owever, even those limits can be increased with time and mental e#ercise.

O &here ThereIs a &ant, ThereIs a &ill
P ,orrect inspiration T more willpower
P ,onsider some delicious girl scout cookies
S Tempting, rightD
S 7ow imagine someone will pay you Y9CC to not eat a single one
O 7ot so tempting now
P &hat you want will affect your &P
P So, incentives can work
P *ere is one incentive that can apply to everyone who is e#ercising their &P
S Practice will make things easier
S &hat is hard and takes a lot of &P now will become easier and maybe even second nature in time
P !s you e#ercise your &P, things will get easier
S 't is a positive feedback loop that can and will bring you a better life if you stick to it
E:pe&i'ent* 4hat7 Yo%& >4ant? Po-e&
&hen your &P is getting low, tap into your want power. ,onsider:
9. Think of how you will benefit from completing this challenge. &ill you have greater
healthD ore happinessD ore freedomD oneyD SuccessD
:. Think of who else will benefit. 'f you canIt do it for yourself, consider your children or
others you feel an obligation to. Think of family, friends, or community. *ow will they
benefit from you sticking to your &P challengeD
;. )now that this challenge will get easier for you over time if you are willing to do what is
difficult now. Think of how great it will feel when you succeed down the line. 's some
discomfort now worth thatD
(ind which one of these works best for you, and use it in times of need. Sometimes what you
think will motivate you isnIt what you e#pect, so e#periment with them allN

O 4veryday 2istractions and the ,ollapse of ,ivili3ation
P !n e#periment was run that required foresight and cooperation between multiple
sub5ects
S Sub5ects given a shared public resource, an imaginary forest
S They could FlogH the forest for real money
S 4#periment took place over a long period of time, and the forest had a
simulated grow back rate
S 6est economic choice would be for all parties to cooperate, and harvest
slowly over time
P The control party did 5ust that, and made some decent cash
P The treatment party was sub5ected to &P depletion treatments
S They e#hausted their forest so early the e#periment had to be cut short
P People with e#hausted &P canIt be counted on to make good decisions
S This can be helped with choice architecture
O Set things up so the FbetterH thing is easier to do
P !utomatic opt in for organ donors, automatically scheduled
checkups
P )eep this in mind when making your own &P plans
S 2onIt plan around some heroic you that can make great choices
S Plan around the tired you that will give in, and take steps ahead of time to
move you towards the harder thing
O The 8ast &ord
P &e canIt control everything in our lives
S *owever, we need to use &P to get better at it
S @se it or lose it S 6ut donIt run a &P marathon every dayN