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December 2016

Essential Zen Habits of 2016

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By Leo Babauta

It’s been quite an amazing year for me and Zen Habits. I’m glad I’ve had all of you along with me for the ride.

Other than the 2016 election and other craziness in the world, which I decline to discuss on this site, a lot has happened for me personally:

  • Eva’s dad died this month, and we’ve flown back to Guam for the funeral. The good news is we’re finishing the year here on Guam, with family we love and miss, and it is gorgeous here.
  • My son Rain graduate from high school and started college, and my daughter Chloe moved back to Guam and started working at the newspaper. We had a family reunion in the summer for my wife’s family. Our son Justin moved back to California and focused on learning 3D animation. My other son Seth got into making electronic music, my daughter Maia started playing in a band and animating, and my other daughter Noelle saved up for a trip to Guam.
  • I traveled a lot: a retreat in Ecuador’s cloud rainforest, a hiking trip in Japan, a cruise from Sydney to Hawaii through New Caledonia, Vanuatu and Fiji, a nine-day drive around Iceland, and visits to Stockholm, New York, Maui, Guam, Buenos Aires, Lima, Cusco and Machu Picchu. Actually it was a bit too much travel, but I’m not complaining!
  • I got into ultralight hiking and explored the Desolation Wilderness, and have more hikes planned for next year, and camped in the Sierra Nevada with my wife and kids.
  • I dove deeper into learning about mindfulness. It became probably the biggest focus for me this year, and I hope to continue that in 2017.
  • I worked with developers to develop the Habit Zen web app for habits, and did a successful Kickstarter campaign for it.
  • I wrote several ebooks: the Zen Habits Beginner’s Guide to Mindfulness, Ultralight: The Zen Habits Guide to Traveling Light & Living Light, and the Habit Guide Ebook
  • I created 8 video courses for my Sea Change Program members.

Whew! What a year! I’m grateful to be here through all of this wondrousness.

The Best Zen Habits Posts of 2016

To wrap up this year, here are my favorite Zen Habits post from 2016:

And more

For more best of Zen Habits:

Mindfully Free of Wanting People to Be a Certain Way

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By Leo Babauta

One of the biggest sources of difficulties for every single human being is the desire for people to be a certain way.

We can’t seem to help it: we want the world to be the way we want it. Unfortunately, reality always has different plans, and people behave in less-than-ideal ways.

The problem isn’t other people. It’s our ideals.

Yes, I think it would be great if people stopped killing animals for food and fashion, and became vegan instead. But that’s not the reality I’m faced with, and it’s not going to happen for quite some time, if ever.

Yes, I think it would be great if my kids behaved perfectly all the time, but that’s not the reality of kids. Or any human beings, for that matter.

Yes, it would be great if my wife always agreed with me, but that’s not going to happen.

So the problem is:

  • We have ideals about how people should act, or ways we’d like them to be.
  • People don’t act in those ideal ways, or aren’t the way we’d like them to be.
  • We get bothered by that reality. Frustrated, angry, sad, disappointed, stressed.
  • This makes us unhappy, and damages our relationships with others.

This is obviously not great.

We have a couple options:

  1. Stick rigidly to the way we want people to be, and be upset when they don’t meet those ideals.
  2. Stick rigidly to the way we want people to be, and try really hard to make them be that way. (This pretty much never works.)
  3. Let go of the ideals and be happier and less frustrated.

When we think about it this way, it’s obvious that option 3 is the best route. We’ll talk about this option soon, but let’s talk about a couple objections first.

Objections to Letting Go

When people are confronted with the idea of letting go of their ideals about other people, they usually have a few objections:

  • Objection: But then people get away with bad behavior. There’s a difference between wanting someone to behave a certain way (and getting upset when they don’t) … and accepting that a person is acting a certain way, and then compassionately finding an appropriate response. In the first case, you are angry at them for their behavior, and your response out of anger is likely to make things worse. In the second case, you aren’t bothered too much, but can see that their behavior is harmful and want to help them not harm. You can’t actually control them, but you can try to help. If you try to help but need them to accept your help, then it will be continued frustration. Help but let go of the ideal outcome you’d like from your offered help.
  • Objection: But what about abusive behavior? There’s a difference between being agonized about the abuse, and accepting that the person is abusive and taking appropriate action. Letting go of your ideals about how the abusive person should act doesn’t mean you let them abuse you. It just means you accept that they are an abuser, while taking the appropriate action of getting away from them, and reporting them or seeking help for them if it’s appropriate. Don’t leave yourself in a place where you’re being harmed, but that doesn’t mean you have to be afflicted by someone else’s actions.
  • Objection: But then we don’t make the world a better place. If people behave in less-than-ideal ways, you can agonize about it while trying to change them, or you can accept that the world is not ideal … but calmly and compassionately work to help others. In both cases, you’re trying to do good … but in the second case, you’re not agonizing about how things are.

So these objections are all about wanting to change people’s bad behavior. This article is about inner acceptance of “bad” behavior (or what I think of as “not ideal”) … but once you have inner acceptance, you can take appropriate external action. That might be helping, being compassionate, getting to safety, talking calmly and lovingly to someone, reporting abusive behavior, getting counseling, or many more appropriate actions that come from a place of love, compassion and understanding rather than frustration and anger.

Letting Go of Ideals

So how do you let go of wanting people to be a certain way?

First, reflect on how these ideals are harming you and others. This wanting your way, this wanting a specific version of reality … is making you frustrated, unhappy, angry. It’s harming your relationship. It’s likely making the other person unhappy as well. This is all caused by an attachment to expectations and ideals.

Next, reflect on wanting yourself and others to be happy. If the ideals and expectations are harming yourself and others … wouldn’t it be nice to stop harming yourself? Wouldn’t it be nice to be happy instead of frustrated? Think about the desire to have a better relationship with other people as well, and for them to be happier in their relationship with you. This is your intention, and it is one of love.

Third, notice the ideals and frustrations as they arise. See when someone else is frustrating you, and reflect on what ideal you’re holding for them. How do you want them to behave instead? Don’t get caught up in your story of why they should behave that way, but instead just take note of the ideal. See that this ideal is harming you. Decide that it’s not useful to you.

Also notice your mental pattern of resentment when someone doesn’t meet your expectations, and decide to try to catch it early. It’s a pattern you can be aware of and catch early, and decide to change your pattern.

Next, mindfully observe the tightness. Turn your attention to your body, the tightness that comes from holding on to this ideal. Pay attention to how it feels, the quality of the energy in your body, where it’s located, how it changes. In this moment of observing, you are awake, rather than being stuck in the daydream of your story about why this person should be behaving differently.

At this point, you can decide to try a different pattern.

A Different Way

So now, you can practice a different way of being.

Here are some ideas I’ve found useful:

  • Instead of fixing on one way this person (or situation) should be, be open to other possibilities. Open yourself to lots of different ways this person or situation can be.
  • Try to understand the person, rather than judging them based on limited information. Try to understand why they’d act this way — perhaps they are afraid. Perhaps they’re suffering in some way. Perhaps this is their strategy for protecting themselves.
  • Try to see the good-hearted nature of their actions, rather than one where they are a bad person. For example, you might see that they are tender-hearted and afraid, and so are acting out of fear. Or they just want to be happy, and this is their strategy for being happy. Or maybe they have good intentions and want to help, but are misguided. We all have a good heart deep down inside, but it might take several layers to see that. Anger can stem from jealousy which stems from insecurities and fear, which stems from a tender-hearted worry that we’re not good enough. The angry action isn’t justified, but there is still a good heart at the core.
  • See their suffering that causes their actions and know that you have suffered in the same way. Remember how that suffering feels, so you can see what they’re going through. Compassionately wish for an end to their suffering.
  • Tell yourself that you don’t know how people should act. Honestly, I don’t always know how I should act … I am fooling myself if I think I know how other people should act. Instead, I might be curious about their actions.
  • See the other person as a teacher. They are helping you practice mindfulness, and let go of your old patterns. They are teaching you about reality vs. ideals, about how humans act.
  • Relax. Seriously, see the tightness you’re holding, and just relax. Smile. Be happy in this present moment.
  • Practice see the goodness in the other person, in yourself, and in the present moment. There is always an underlying goodness in this moment, if you choose to notice. Trust in this goodness, and you’ll be afraid less and happier more.

These are some practices. Try them, practice them over and over. I think you’ll be happier for it, and every relationship will be better.

5 Tips For When You Have Too Much to Do

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By Leo Babauta

Too much to do, not enough time.

This is a perpetual problem for a lot of people, but it seems to be especially pronounced during the holidays. With holiday events, shopping, travel, family visiting … things tend to pile on top of our already busy lives.

But no matter what time of year it is, the problem is the same: our list of tasks is neverending, and our days are too short.

How can we deal with this in a sane way?

I’ll offer five suggestions that work for me.

1. Use this as an opportunity to practice mindfulness. In the middle of your stress and feeling of being overwhelmed … you have the opportunity to be present. When you notice yourself feeling this way, drop in: notice how your body feels. Take a second to observe the physical sensations of your surroundings (sounds, light, touch sensations, etc.). Notice how your body feels as your mind is spinning with anxiety or busyness.

No, stress and overwhelm are not the two most pleasant feelings, but they’re also not the end of the world. And if you see them as an opportunity to practice, to learn, to get better, then they can actually be good news. They are your teachers, and this is your time to be mindful.

You don’t have to spend a whole minute dropping in, but just take five or 10 seconds. Just observe how you’re feeling, observe your surroundings, observe how your thoughts are affecting you. Just notice, briefly, and in that short time, you’ve woken up from the dream we’re in most of the time.

2. Realize that you can’t do it all right now. You might have 20 things to do, or 100 … but you can’t do all of them right now. You probably can’t do them all in the next hour even. How many can you actually do right now? One.

This reminder is meant to free us from the idea that we need to do everything right now. We can’t. So instead, this allows us to focus on just one thing. Just pick one task, and focus on that. Because the others, as urgent as they might seem, can’t possibly be done right now. You can delegate them, eliminate them, defer them, but you can’t do them all right now. So focus on one, and give it your full attention. This is the most helpful way to work, in my experience.

3. Pick a high impact task to focus on. When we’re busy, we often get into the mode of doing a lot of small tasks really quickly. It feels like we’re knocking a lot of things off the list, which can feel productive. But it’s just running around like a chicken without a head.

If you’re going to focus on just one task, it’s best to make it a good one. Something that will have a decent impact on your day, your work, your life. That probably isn’t answering a bunch of unimportant emails or checking Facebook messages. One important email that will close a deal, move along a key project, help someone’s life … that’s a higher impact task. For me, writing is almost always the highest impact thing I can do. It’s hard to figure out what the highest impact task might be, but if you give it some thought, you can see which ones are probably not that important, and which ones are more important. Pick one from the latter category when you can.

That said, you still have to do the smaller tasks. Answer the other emails, run the errands, clean the kitchen counter. I like to take care of those between the bigger tasks, as a way to take a break. Do something important with focus, then relieve my brain by cleaning or answering a few emails. The key is not to procrastinate on the bigger tasks by doing the smaller ones.

4. Be present with this task, with intention. Once you’ve picked an important task, set aside everything else for now. You can’t do them all now, so be here with the one you’ve chosen. Breathe. Set an intention for this task: who are you doing this for, and why? For me, I am often doing my work tasks for you guys (my readers), but I do personal tasks for my family or to help myself. Set a simple intention: I’m writing this article to help my readers who are struggling.

Then let that intention move you as you focus on the task. Be present with the task, noticing how your body feels as you do the task, letting yourself melt into the doing of it, pouring yourself into it as fully as you can. You might get the urge to switch to something else — just notice that and stay with the urge, not letting yourself follow it unthinkingly, then return to the task when the urge subsides. Remember your intention, then let yourself be fully immersed in the task.

5. Practice letting go, with a smile. Having too much to do, and wanting to get it all done as soon as possible … can actually get in the way of doing. This desire to get it all done is an obstacle. Luckily, it’s a great practice to work with this obstacle!

The practice is letting it go. Notice what you think you need to do (your ideal), and let go of it. Instead, tell yourself you don’t know, and instead be open to the reality that’s right in front of you: you can only do one task. Be open to that idea, and the stress will be lowered.

And as you let go of your ideal and open to the reality, smile. Be grateful for the moment you actually have, rather than wishing for the one you don’t have. Smile, and be happy now, rather than waiting for happiness to come at some unspecified date.

In the end, will these suggestions clear away your to-do list? No. You’ll always have a lot of things on your list, and not enough time to do them all. What this does is help you to deal with that fact, and make you more mindful and focused in the middle of that reality.

Life is too short to spend most of it stressed out by an unchangeable fact. We don’t have to waste our time and mental energy worrying about too much to do. Instead, we can smile and be happy doing what we can do now.

Zen of Busy: Continual Letting Go When You’re Overwhelmed

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By Leo Babauta

These past two weeks have been hectic and exhausting for me. My wife’s father passed away, and I’ve been in non-stop planning, coordinating, cooking, cleaning, driving around mode.

Yesterday was the funeral, and it was a long, tiring and busy day. Incredibly sad, but busy.

In the midst of this busyness, I’ve been trying to remember the practice of “continual letting go.”

I see it as a Zen practice: whatever you think you know, let go of it. Whatever you are sure of, let go of it. My mantra is: You know nothing. The result is that when I remind myself of this, I try to see things from a fresh perspective. I realize that I think I know something but I don’t really, and so I try to see it as if I don’t know.

What’s the point of this? By continually letting go, we don’t have to be so stressed out. When we realize we don’t know:

  • We don’t have to be mad when someone is acting in a way we don’t like.
  • We don’t have to have anxiety when we don’t know if things will go as planned or hoped.
  • We don’t have to have all the answers. We can have questions and curiosity instead.
  • We don’t have to get into a tense “No I’m right” battle with anyone else.
  • We don’t judge other people as much, so we can be open to who they are and have a good relationship with them.
  • We don’t have to control things, but can instead just try to be helpful without controlling the outcome.

The benefit of this is that by continually letting go of what I think things should be, of what I think I know, of needing to have control or certainty … I can just let go and relax. I can do my best, but not stress out about it when things don’t go my way.

I don’t have to be afflicted by anything. I can be busy, but not afflicted by that busyness. I can be tired, but not afflicted by the fact of my tiredness. I can have things go differently than I planned, but not be afflicted by that fact. The first conditions (busy, tired, things not going as planned) are not always in my control. But I can let go of knowing, and so not be afflicted by any of these conditions. Being afflicted by the conditions of life is what causes our real problems.

So in the midst of tiredness, busyness, chaos … I try to remember to let go, continually.

When someone comes to me with something unexpected, I try to let go of what I thought the situation was. Then I open up to this new situation, with fresh eyes.

When someone is cross with me or grumpy, I try to let go of how I think they should be acting. And then be curious about why they’re acting that way, and love them in the midst of their suffering.

When I’m tired and have a lot to do, I try to let go of the idea that I shouldn’t be tired or busy. Then I look at the situation with fresh eyes and realize that I can do these tasks despite the discomfort, out of love for my family.

When things are messy or disorderly, not the way I like them, I try to let go of the way I think things should be. Then I try to see the situation with fresh eyes, understanding that there will always be chaos and mess, and that this too can be loved.

I see that I’m stressed and holding onto the way I want things to be, and so I tell myself I know nothing. And I let go. Then something else comes up and tightness comes up in my body, and I notice this and try to let go. I breathe, smile, and open up. I see things as a beginner. It happens again and again, often from one moment to the next, and I try to continuously let go, let go, let go.

And by letting go of what I know, I’m opening myself up to what’s in front of me. This unfolding moment of unexpectedness.

And it is truly magnificent.

In Memory of Juan “Brand” Cruz, a Man Who Inspired Me to Be Better

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By Leo Babauta

About 10 days ago, my wife Eva’s father Juan “Brand” Salas Cruz passed away, and he left an immense legacy.

He also changed me in ways I am only now beginning to realize.

He was a man of fierce and immense love for his family and anyone whose life he touched — and he touched a lot of lives, for many years. My father-in-law Juan was a man who was there for anyone, whether you were one of his beloved grandchildren, nephews or nieces … or a friend of his at the Guam Legislature … or a fellow rancher who was in need. He was there, always.

He was the guy who was called when someone was in trouble. The guy who made huge amounts of foods for weddings, graduation parties, funerals, birthday celebrations. The man who would fight for his loved ones, would be a second father to nieces and nephews, would do anything at all for his brothers and sisters, who poured out love for his grandchildren.

He changed me, because I saw him live that message of love every day that I knew him. He changed me, because he inspired me to be a better man. And I love him for that.

A Life of Contribution

Juan Salas Cruz was born in 1948 in Santa Rita, Guam, when the village was still newly built in the red-dirt hills of southern Guam. It was shortly after World War II, and Guam was in ruins from war, when the Japanese occupied the island until 1944.

He was born to his parents Juan Camacho and Luisa Salas Cruz, the “Brand” family, and he was one of 14 brothers and sisters. So a huge family, one that is incredibly loyal to each other.

He served in the Navy in the Vietnam War, worked at the Guam Telephone Authority, and then he met his wife, Lourdes Santos, who he loved for 40 years. They had three children together: my wife Eva, along with Amy and Juan Jr. There was nothing he wouldn’t do for these three kids.

Juan worked for many years in the Guam Legislature, as chief of staff and key administrative staffer for several Guam senators. He was the man behind the scenes for many people in the government, the problem solver, the mover of worlds.

He was also the first person in his family to get a college degree, and he had a strong intelligence that he didn’t often show off but that you could see in his eyes and actions.

But he was not an academic: he was a fisherman and a rancher. He loved fishing with a “talaya” (the Chamorro word for fishing net) and would take his nephews and nieces with him to remote beaches to catch fish that he loved to barbecue. He absolutely loved his ranch in Dededo (in northern Guam) and raised pigs that he would roast for people’s special occasions, along with vegetables for his delicious soups. He was often found with red dirt smeared all over his clothes and cowboy boots after a long day at the ranch, and some of his best friends were his ranch neighbors.

How I Knew Him

Some of my favorite memories of him were were when I would help him cook. He had a huge outdoor kitchen with massive pots and pans that he got from Navy surplus, and it seemed like every week there was a big event he was cooking for.

I would help him make red rice (a Guam specialty), or make incredible amounts of fried rice, eggs, bacon, pancakes and more for family breakfasts on New Year. We would barbecue, smoke beef, fry fish, bake hams, roast pigs. And then after all that, we would clean those massive pots with a big spray nozzle and hose down the kitchen.

I remember helping him after a typhoon had devastated the island and we had no power or running water. He would drive his big red 4×4 truck around getting water for family members and friends, helping them fix their houses, cleaning up debris of torn-up houses and trees, getting equipment to whoever needed them.

I remember him with his grandchildren, my kids … and how they were the world to him. He threw big birthday parties for them, took them to the ranch to ride tractors and help feed the pigs, brought them donuts on random mornings just because he was thinking of them, made them their favorite dishes and desserts, was always looking for toys for them, and would kiss them as if it were the last kiss he’d ever get.

I know how much he loved his home island of Guam. There was no other place like it, and he would say, “Guam is good,” with a pride and love in his eyes. He loved the backcountry ranches but also the people in the villages, and he had friends everywhere. Everywhere. He would listen to island music (and also country music) and he talked to me about his pride in the Chamorro people.

His Love Lives On

It’s an understatement to say that loved his brothers and sisters and their kids — including his brothers and sisters on his wife’s side, and their kids, they were no different in his eyes, all family, all deep inside his heart. Love is a tremendous word, but it’s inadequate to express how he felt. He would do anything for them, and often did.

He had nephews who were sons to him, on both sides of the family. He had nieces who were daughters to him. And their kids were his grandchildren. He raised not only his own kids but many others, and they are so broken up about the loss of this father figure in their lives. He went to any length to help them, and taught them so much about life.

He is not dead, because he lives on in their hearts, in their actions, everything they do reflecting some part of him, from how they treat each other and others in the community, to how they made a huge fiesta spread with several dozen dishes last night to honor him.

He lives on in me, my wife, my kids. In his daughter Amy, in Juan Jr. and his wife Jenny, in every relative who loved him and wants to express that love in some way. He lives on in his wife, Lourdes, who now has to go on without her partner. I’m so sorry for your loss, mom. I’m sorry for everyone’s loss, because his cowboy boots can never be filled, nor can the place he holds in our hearts.

All we can do is live by his example, and be better people, out of love for him.

The Habit Guide Ebook: My Most Effective Habit Methods & Solutions

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habitguidepic

By Leo Babauta

I’m thrilled to share with you my newest ebook about habits, and perhaps my best yet on the topic: The Habit Guide: Zen Habits’ Effective Habit Methods & Solutions.

I wrote this for the Kickstarter backers of my Habit Zen app (so if you’re a backer, don’t buy this, check your Kickstarter updates for links to the book) … but I also had all of you in mind. I think this is a great guide for anyone who struggles with habits

Some of the essentials from the guide:

  • The basic mechanics of forming a habit
  • The one reason we fail to stick to a habit
  • A dozen+ effective methods for overcoming that obstacle (tested by me and many others)
  • Solutions to the most common habit problems
  • A whole section on forming the most common habits: exercise, eating healthily, meditation, journaling, writing, sleeping well, beating procrastination and more.

Trust me, this book is packed as full as I could pack it with all the best methods for forming habits, ones that I’ve tested on myself and many people I’ve coached in the 11+ years I’ve been forming habits.

This book is aimed at:

  • Beginners who want a guide to forming habits
  • Anyone who has struggled with habits
  • People who are willing to put in the work to form one habit at a time
  • People who want to learn to be flexible, overcome struggle, form mindfulness

If you’re an advanced habit practitioner, you probably won’t need this. I only briefly talk about more advanced topics like quitting a bad habit or forming irregular or emotional/mental habits or other difficult practices. I’m going to put out a course in the Spring called “Habit Mastery” that will focus on these types of topics.

But for everyone else, I think this is a great guide. If you’re ready to change your life, one habit at a time, I highly recommend this ebook.

The Ebook & Two Package Deals

I’ve created a few options with this guide … the first is just to get the ebook, and the other two packages have some short videos I’ve created to go with the ebook.

You can buy just the ebook here (in PDF, Kindle & iBooks formats) for $5.99:

Buy the Ebook

The first package (let’s call it “Habit Gold“, priced at $9.99) also contains three videos to go along with the ebook:

  1. The Meditation Habit: How I’ve set up my meditation habit, what cushion I use, how I sit.
  2. Lentils recipe video: A video of me making the lentils, tofu and greens recipe I am currently eating every day.
  3. The Journal Habit: How I set up my journaling habit and what app I use.

You can buy the Habit Gold package with the 3 video downloads and the ebook in 3 formats here:

Habit Gold Package

The 2nd package (let’s call it “Habit Platinum“, priced at $12.99) contains six videos (the three in Habit Gold plus three more) to go along with the ebook:

  1. The Meditation Habit: How I’ve set up my meditation habit, what cushion I use, how I sit.
  2. Lentils recipe video: A video of me making the lentils, tofu and greens recipe I am currently eating every day.
  3. The Journal Habit: How I set up my journaling habit and what app I use.
  4. Mindful Eating Habit: How I practice mindful eating.
  5. The Writing Habit: My daily writing habit, what apps I use, how I write.
  6. Resistance Meditation: The crucial meditation on resistance described in the book, shown in action.

You can buy the Habit Platinum package with the 6 video downloads and the ebook in 3 formats here:

Habit Platinum Package

Contents

Here’s the table of contents:

Introduction: Why Habits Are Important

Part I: How to Stick to a Habit

  • Chapter 1: Overview of Habit Mechanics
  • Chapter 2: Why People Struggle
  • Chapter 3: Overcoming Resistance & Procrastination
  • Chapter 4: One Habit at a Time
  • Chapter 5: Prioritizing Habits & Balancing Multiple Habits
  • Chapter 6: Start Small, Take Tiny Steps
  • Chapter 7: Finding Time for Habits
  • Chapter 8: Remembering — Set Reminders for the Habit
  • Chapter 9: Deeper Motivation
  • Chapter 10: Fully Commit (& the Inertia of Starting)
  • Chapter 11: Don’t Overdo Your Habit
  • Chapter 12: Accountability & Unmissable Consequences
  • Chapter 13: Facing Resistance with Mindfulness
  • Chapter 14: The Just Get Started Mindset
  • Chapter 15: Rule – Don’t Miss Two Days
  • Chapter 16: Distractions
  • Chapter 17: Overcoming Disruptions Like Illness & Travel
  • Chapter 18: Overcoming a Slump
  • Chapter 19: Create the Right Environment
  • Chapter 20: Practice the Skill of Mindfulness
  • Chapter 21: Journaling & Reflecting
  • Chapter 22: Don’t Rely on Feeling Like It
  • Chapter 23: Don’t Talk Yourself Out of It
  • Chapter 24: Getting Through the Dip
  • Chapter 25: Restarting & Re-motivating
  • Chapter 26: On Consistency
  • Chapter 27: Overcoming Adversity
  • Chapter 28: Changing Your Identity
  • Chapter 29: Dealing with Negative Thinking
  • Chapter 30: Habit Questions & Other Struggles

Part II: Quitting a Habit, Common Habits

  • Chapter 31: Overview of Quitting a Bad Habit
  • Chapter 32: Irregular or Frequent Habits
  • Chapter 33: Eating Habits
  • Chapter 34: Exercise Habits
  • Chapter 35: Discipline, Procrastination, & Motivation Habits
  • Chapter 36: Meditation & Mindfulness Habits
  • Chapter 37: Sleep & Waking Early Habits
  • Chapter 38: Writing or Journaling Daily
  • Chapter 39: Financial Habits
  • Chapter 40: Notes on Other Habits

Book Formats

I’ve written the book in PDF, Kindle (mobi) and iBooks (epub) formats. You can buy them all in one compressed file here for $5.99:

Buy the Ebook

Kindle Store: If you just want to buy the book from the Amazon Kindle store, you can buy it here for $5.99. That will only be the Kindle format, though. I would love it if you gave me a good review and/or rating! (Note: It should be available in all of the global Amazon stores.)

iBooks Store: If you just want to buy the book from the Apple iBooks store, you can buy it here for $4.99. That will only be the iBooks/epub format, though. And again, I would love it if you gave me a good review and/or rating! (Note: It’s available in all of the global iBooks stores.)

Also, the Habit Gold package includes the three ebook formats (PDF, mobi, epub) plus a package of three videos for $9.99 that you can buy here:

Habit Gold Package

And finally, the Habit Platinum package includes the three ebook formats (PDF, mobi, epub) plus a package of six videos for $12.99 that you can buy here:

Habit Platinum Package

Table of Contents & Sample Chapters

If you’d like to see the table of contents, plus the introduction and first two chapters, you can download/open the PDF here:

Table of Contents & Sample Chapters

Questions

You have questions, I have answers.

Q: What do I get when I buy the ebook?

A: If you buy it using the blue “buy the ebook” button above, you’ll get a PDF with links to the PDF, epub (for iBooks) and mobi (for Kindle) files.

If you buy from the Kindle store, you’ll just get the Kindle book.

If you buy from the iBooks store, you’ll just get the epub version.

If you buy the Habit Gold package, you’ll get the three formats plus links to download three companion videos that I’ve recorded.

Finally, you can buy Habit Platinum Package with the 6 video downloads and the ebook in 3 formats.

Q: Is there a print version? What about an audiobook version?

A: No, sorry. This is only being released as an ebook.

Q: I bought the package, but where are the video files?

A: Open the PDF file you downloaded … there are links to download the video files in the PDF.

Q: Did you do the design yourself?

A: No, I wish! The cover was designed by Dave of Spyre, and the interior was designed by Shawn Mihalik.

Q: I’m hugely disappointed and want my money back!

A: I’m sorry to hear that. There’s a 100% money back guarantee on all my books. Just email support@zenhabits.net and we’ll give you a full refund. I don’t want unhappy customers.