Better Than Before

Book summary

Gretchen Rubin is the author of the New York Times bestseller The Happiness Project, a book that has been translated into over 30 languages and instigated a movement of people wanting to live happier lives.

Making decisions, whether choosing from a menu or committing to habits like exercising, can be daunting. Planning workouts in advance and tracking behaviors, such as food intake or daily steps, can help overcome this challenge. Simplifying routines and adding enjoyment, like joining a book club or making activities fun, increases adherence. Conversely, introducing small barriers can deter negative habits, as seen in studies on portion sizes or Anne Bass’s chocolate-safe strategy. Life changes, like moving or starting a new job, offer opportunities to reshape habits. Understanding your personality type—Upholder, Questioner, Obliger, or Rebel—can guide effective habit formation. Managing temptations is key, whether by reducing exposure or using strategies like pairing enjoyable and challenging tasks. Treats, unlike rewards, provide spontaneous motivation without dependency. Distraction, when used wisely, can weaken cravings and reduce stress. However, overreliance on rewards may undermine long-term habit-building, as shown in studies on children’s behavior.

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