# Elastic Habits
## Metadata
- Author: [[Stephen Guise]]
- Full Title: Elastic Habits
- Category: #books
## Highlights
- habits for internal support. ([Location 44](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=44))
- habits are the most leveraged aspect of our lives, and we get to choose them. ([Location 50](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=50))
- winning strategies is that they help “lazy” people like me and natural world-beaters alike. ([Location 67](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=67))
- why my daily goal always had to be the same. ([Location 79](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=79))
- The more you do something, the more it defines you. ([Location 92](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=92))
- Doing nothing is somehow the most stressful lifestyle. ([Location 99](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=99))
- sometimes it’s the lack of hope, belief, and self-trust that saps our energy ([Location 104](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=104))
- this strategy is engineered to work with your thought patterns, ([Location 168](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=168))
- to be successful in life in the short term and long term, you must be able to thrive in a fluid, ever-changing environment. ([Location 182](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=182))
- swimming “sideways” doesn’t look like progress, ([Location 205](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=205))
- The main danger comes when you insist on overcoming the rip current by swimming directly into it and exhausting yourself. ([Location 207](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=207))
- to adapt successfully, we must first choose to be adaptable. ([Location 211](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=211))
- give ourselves the option to shift a goal when circumstances call for it. ([Location 222](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=222))
- No single goal can satisfy the many situations we face in life. ([Location 228](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=228))
- you cannot force self-discipline upon yourself. ([Location 252](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=252))
- You’ll quit anything that resembles bondage, ([Location 281](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=281))
- Action birthed from freedom is more powerful and effective than action birthed from brute force. ([Location 285](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=285))
- What role does it play in habit and goal pursuit? ([Location 295](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=295))
- Freedom gives us the power, and practice gives us the skill. ([Location 305](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=305))
- As a rule, whatever is fluid, soft, and yielding will overcome whatever is rigid and hard. ([Location 324](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=324))
- what is soft is strong.” ([Location 325](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=325))
- elastic limit, ([Location 335](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=335))
- elastic modulus ([Location 339](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=339))
- Elasticity is not only about increasing flexibility; it’s about increasing resilience to pressure. ([Location 348](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=348))
- A fixed mind has only one way of thinking about or doing something, and is blind to all else. ([Location 378](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=378))
- A goal can be any aim or desired result, including the goal to form a habit. ([Location 417](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=417))
- daily goals that form habits. ([Location 420](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=420))
- To prioritize consistency means to set your marks low enough that you won’t ever miss. ([Location 426](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=426))
- make your daily goals even more resilient, ([Location 437](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=437))
- for maximum strength, you need full flexibility. ([Location 439](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=439))
- planche push-up ([Location 446](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=446))
- lateral flexibility. ([Location 463](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=463))
- different goal sizes have inherent strengths and weaknesses. ([Location 478](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=478))
- Vertical flexibility in goal setting means that your goal can increase or decrease in size. ([Location 516](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=516))
- somehow combine the strengths of each goal type into one super-hybrid-mutant goal. ([Location 520](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=520))
- there isn’t actually a “perfect” goal size. ([Location 535](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=535))
- Goal sizes can work together. Why pick just one when you can gain the power of the whole team? ([Location 563](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=563))
- Willpower remains the best method for doing a mini habit. ([Location 579](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=579))
- giving ourselves about nine options per habit. ([Location 584](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=584))
- Goal sizes are situationally good or bad for your motivation. ([Location 588](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=588))
- Attainability, Respectability, Greatness ([Location 591](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=591))
- “My ultimate goal is possible with the proper strategy, and I will develop it to ensure success.” ([Location 598](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=598))
- attainability as a key factor in what motivates us to choose one action over another. ([Location 608](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=608))
- action value as another key factor in what motivates us ([Location 619](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=619))
- Peak attainability and maximum goal value represent two motivational “sweet spots.” ([Location 620](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=620))
- “Can I actually get myself to do ([Location 633](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=633))
- “Can I get myself to do it every day?” ([Location 634](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=634))
- Tags: [[pink]]
- “It does not do to dwell on dreams and forget to live.” ([Location 639](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=639))
- we live in a world that encourages and celebrates the rejection of reality. ([Location 642](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=642))
- As your goal moves away from easy attainability, toward improbability, and into impossibility, your motivation to pursue it naturally decreases. ([Location 651](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=651))
- Respectability is the next motivational sweet spot. ([Location 664](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=664))
- the isolated context of a single day, a mini goal may feel insignificant. ([Location 666](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=666))
- The next motivational sweet spot can simply be called greatness. ([Location 677](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=677))
- This is the most rewarding, most desirable goal size to reach on any given day, but it’s also the least consistently attainable. ([Location 682](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=682))
- the three distinct goal sizes have their own motivational allure. ([Location 685](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=685))
- goal anchoring, ([Location 690](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=690))
- price anchoring. ([Location 704](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=704))
- The key word is comparison. ([Location 712](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=712))
- The benefit of a mini habit is its attainability, ([Location 728](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=728))
- mini habits aren’t anchored to anything. ([Location 729](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=729))
- When a mini habit becomes your primary strategy, it floats around “as is,” anchored to nothing. ([Location 734](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=734))
- Anchoring is even more effective with elastic habits than other applications. ([Location 742](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=742))
- elastic habit anchors both ways, up and down. ([Location 743](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=743))
- Instead of looking at a mini habit as your “obligation for the day,” you will now see it as it is—a beyond-easy safety net to ensure you never have a losing day. ([Location 749](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=749))
- Pursuing a goal or habit should NOT feel restrictive, pointless, overwhelming, burdensome, or lifeless. ([Location 763](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=763))
- If you take super-small steps to ensure consistency, it can make you feel like you’re not pushing yourself to your full potential. ([Location 770](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=770))
- Our emotions are fantastic indicators. ([Location 777](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=777))
- shift in behavior that day. ([Location 781](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=781))
- Having an elastic habit feels like a super power because of how effortlessly it pushes you forward. ([Location 784](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=784))
- Mini, Plus, and Elite ([Location 792](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=792))
- lateral flexibility. The general habit is exercise, ([Location 801](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=801))
- Elastic Habits abides by these principles. ([Location 889](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=889))
- Intelligent Tracking: ([Location 889](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=889))
- Tracking your habits is the most important part of habit formation. ([Location 890](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=890))
- Tags: [[blue]]
- Simple and Lightweight Execution: ([Location 891](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=891))
- fatally flawed in required maintenance ([Location 893](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=893))
- I believe in minimizing the time and number of actions required to keep a habit system going. ([Location 895](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=895))
- Life-Aware Methodology: ([Location 900](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=900))
- Goal and Intention Tangibility: ([Location 903](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=903))
- habit posters. ([Location 904](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=904))
- Automatic Problem Solving: ([Location 906](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=906))
- Lateral Flexibility: ([Location 915](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=915))
- the timed option works for just about any habit (e.g., clean for one minute). ([Location 921](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=921))
- With elastic habits, you can make your exercise habit a daily affair because of lateral flexibility. ([Location 928](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=928))
- Adapt and conquer! ([Location 948](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=948))
- Vertical Flexibility: ([Location 949](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=949))
- Alive Goals: ([Location 960](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=960))
- Naturally Rewarding Experiences: ([Location 968](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=968))
- so many people solely focus on tactics. ([Location 984](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=984))
- All tactics are bound by context, which is why those who copy tactics will have wildly different results. ([Location 999](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=999))
- Rigid goals require you to fight the same battle the same way every day. ([Location 1031](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1031))
- I recommend color-coded stickers for tracking your elastic habits ([Location 1060](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1060))
- Your brain isn’t a true enemy to you, but an ally. It will, however, act as an enemy and stop you if you overwhelm it with challenging new behaviors. ([Location 1069](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1069))
- we’re trying to make our goal and habit pursuit dynamically powerful, ([Location 1122](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1122))
- Rigidity (or stability) means that you must adapt to your goal, ([Location 1131](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1131))
- Flexibility means that your goal adapts to you, ([Location 1132](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1132))
- Elastic habits are to be done every day. ([Location 1153](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1153))
- Elastic habits have a limited number of lateral and vertical success points. ([Location 1156](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1156))
- Elastic habits need to be tracked. ([Location 1164](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1164))
- Have no more than three elastic habits at one time. ([Location 1173](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1173))
- Do your elastic habits daily. Limit your lateral and vertical flexibility to three options each. ([Location 1183](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1183))
- Track your success. Have no more than three elastic habits at a time (an exception for a non-habit plan will be discussed later). ([Location 1184](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1184))
- It takes an enormous amount of mental energy to do something that you know doesn’t fit today’s agenda ([Location 1234](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1234))
- An elastic habit has complete lateral and vertical flexibility, ([Location 1270](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1270))
- I ruthlessly remove decisions from my life, ([Location 1277](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1277))
- Variability keeps us interested and engaged, ([Location 1295](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1295))
- Elastic habits introduce daily variability into habit building! ([Location 1296](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1296))
- an elastic habit actually needs to start out as general as possible—specific ([Location 1327](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1327))
- Use the broadest terms possible to cover multiple specific applications. ([Location 1337](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1337))
- I recommend to aim for three lateral options per habit with a soft limit of four. ([Location 1407](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1407))
- A traditionally formed habit has one cue to trigger the behavior; ([Location 1566](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1566))
- Action-based cue: ([Location 1569](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1569))
- Most bad habits have multiple cues. ([Location 1577](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1577))
- Bad habits are notoriously strong and difficult to get rid of because they have multiple roots. ([Location 1592](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1592))
- There are a lot of cases, people, and behaviors that will work better without a specific cue. ([Location 1597](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1597))
- The “no cue” option turned out to be my and many others’ favorite way to pursue habits, and it gets even better with the Elastic Habits strategy. ([Location 1599](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1599))
- I use the daily cue for all of my elastic habits. ([Location 1601](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1601))
- habit cue flexibility is always bound by the day at a minimum. ([Location 1605](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1605))
- If you choose the daily cue, you’re aiming to complete your habit(s) any time before you go to sleep. ([Location 1608](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1608))
- A window cue is simply a narrower window of time to get one or more behaviors finished. ([Location 1622](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1622))
- give yourself as much flexibility as possible at first. ([Location 1635](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1635))
- The idea behind elastic habits is to allow your daily goals to be adaptable to your life. ([Location 1644](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1644))
- Commit and You Will Succeed ([Location 1680](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1680))
- If you don’t commit to a behavior, you will stop doing it. ([Location 1681](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1681))
- They’re fun: ([Location 1690](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1690))
- They’re supportive: ([Location 1694](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1694))
- They’re exciting: ([Location 1698](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1698))
- To get an Elite win in a modular habit, you must do all three behaviors ([Location 1809](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1809))
- Interchangeable habits are done in any order. ([Location 1829](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1829))
- You have until you go to sleep to upgrade any of your wins. ([Location 1981](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=1981))
- the Mini level of elastic habits is the low-key linchpin of the entire system. ([Location 2016](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2016))
- Whatever the specific source of resistance is—there can be many—the solution is to shrink the behavior. ([Location 2151](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2151))
- Starting is the hardest part. ([Location 2160](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2160))
- Being in action is proof that you’ve terminated the deliberation phase. ([Location 2163](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2163))
- clarity: ([Location 2170](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2170))
- complexity: ([Location 2171](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2171))
- continuing: ([Location 2172](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2172))
- The Key to Commitment: Self-Trust ([Location 2182](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2182))
- Phase 1: Building a Foundation (Months 1 and 2) ([Location 2213](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2213))
- Phase 2: Stability and Refinement (Months 2–6) ([Location 2222](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2222))
- Phase 3: Mastery (Months 6–12 and beyond) ([Location 2232](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2232))
- Reactivity ([Location 2259](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2259))
- Proactivity ([Location 2261](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2261))
- three habits ([Location 2300](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2300))
- three applications ([Location 2300](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2300))
- three vertical levels of success, ([Location 2300](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2300))
- do not miss two days in a row ([Location 2345](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2345))
- elastic actions don’t require you to do them at all. You can do them whenever and to whatever extent you want on any day. ([Location 2379](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2379))
- Not all behaviors, however, are suited for habit formation. ([Location 2382](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2382))
- try starting out with an elastic actions strategy. ([Location 2387](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2387))
- With time and consistency, your new habit(s) will become virtually unbreakable. ([Location 2425](https://readwise.io/to_kindle?action=open&asin=B08188WBGC&location=2425))