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Lifestyle Productivity

Understanding Habits and The 1% Rule

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Aristotle (384 BC – 322 BC)

The other day I was thinking about how my life, and everyone else’s, is the accumulation of all the little moments of our lives. A lot of people I’ve talked to, including myself, are waiting for this imaginary future when their lives can finally start, but it’s a delusion. Our lives are happening right now and how we live in each moment decides what our lives actually are. So when I think about lifestyle design, or living my life by my own design the question arises –

How can I have the life I’ve always wanted?

Well if our lives are the sum of all the smaller moments, then living the life I’ve always wanted means to be the person that lives that ideal life in every moment. Everything I want to be, I ought to strive to be in every moment. If I do this, then over time I will have many small moments of me living out my ideal life and it will eventually be indistinguishable from my life as a whole. I can build my dream life one moment at at time. Thinking about this excited me, but at the same time terrified me.

How was I supposed to keep up with a demand that high?

How will I actually be able to build my dream life?

Through one decision at a time. Every moment I’m confronted with potential and I have a choice to turn it into something good or something bad. All I have to do is choose good every time right?

Yes, but the fact is I’m human, we’re all human, and for whatever reason we won’t always choose the good option.

So what can be do to make up for this peculiar quality?

Build habits. James Clear is a fantastic author who wrote the book, Atomic Habits, which outlines exactly that. Clear suggests that success (or how I like to think of it – ideal lifestyle design) is not a one time transaction, but the product of daily habits. In other words, we slowly build the kind of lives for ourselves one moment at a time. This phenomenon can work in our favor and take us towards our best life or can work to our detriment and create holes for ourselves indistinguishable from Hell.

This idea is relevant to self-talk and our thoughts as well. If we tell ourselves that we are capable and strong people often, then we are more likely to believe it. However, on the flipside, if we tell ourselves that we are weak and not good enough, then eventually we will believe that as well. I try to avoid saying things that make me weak, because my thought habits are pretty easily malleable.

I’ve seen this idea pop up in multiple places. In Atomic Habits, Clear states that habits are the compound interests of self-improvement and in The Slight Edge, Olson suggests that everything is curved in life especially the results from our seemingly tiny decisions.

The Slight Edge Two Life Path

Making the kinds of choices to propel our lives forward is a difficult thing to do and that’s where habits come into play. Building habits will help us stay on the upswing even when we don’t “feel like it.” Typically, making upswing choices takes a lot of willpower and if we are presented with a crossroads and have low willpower, then chances are we’ll make a choice that brings up on the downswing. Habits are our brain’s way of automating familiar and old tasks so it can focus on other areas and mastering new tasks. Put more simply, habits save cognitive load.

Life operates by design or by default, the best part is we get to decide.

The 1% Rule

“Small helpful or harmful behaviors and inputs tend to Accumulate over time, producing huge results. According to Lean Thinking by James P. Womack and Daniel T. Jones, Toyota’s approach is based on the Japanese concept of kaizen, which emphasizes the continual improvement of a system by eliminating muda (waste) via a lot of very small changes. Many small improvements, consistently implemented, inevitably produce huge results”

Josh Kaufman (1976 – )

The idea behind the 1% rule is pretty simple – 1% for better or worse seems insignificant in the moment, but over time it will add up to who we are on a day-to-day basis. Renowned authors James Clear, Josh Kaufman, and Jeff Olsen all noticed the 1% rule independently of each other and I think that means there’s something objectively true about the observation.

YouTuber and Productivity Guru Thomas Frank also brings up the 1% rule in this video!

Thomas Frank is super cool

I love the advice Thomas gives in the video to set a scheduled release date and aim to get 1% better every time. It doesn’t matter what domain you are improving, as long as it is consistently improved we can use time to our advantage rather than our detriment. I did this with music production, with every project I aimed to get better at making melodies, or mixing drums, or sampling and now that it’s been a few years, I can do all of those things fairly well. I also did this with blogging. I have experimented with a different aspect of blogging with every post and over time my blogging skills have improved. I can honestly say that using the 1% rule to approach any new skill is the most effective way to learn something without being let down by unrealistic expectations. Things like The Transition Curve are also things to keep in mind when we are trying to learn a new skill.

While this is a fantastic discovery for those of us who feel up to the challenge, but like I mentioned in my post Tracking vs. Loss Aversion, I talk about the importance of not just chasing a carrot, but also running from a stick. The stick in this case is the compound effect of getting 1% worse every day over time.

Based on a True Story

Getting 1% better for a year makes us about 38 times better than we were when we started, while getting 1% wrose for a year makes us 3% of what we were when we started. If we aren’t getting 1% better, than we’re getting 1% worse. It sounds like a wild accusation, but let me use science to explain.

Since we’re relatively large creatures, compared to subatomic particles, our bodies follow laws of conventional science (non-quantum laws), which means we adhere to the 2nd law of thermodynamics. The 2nd law states that entropy is always increasing. Entropy can be thought of as a measure of chaos or disorder. So the natural state of things is that they decay over time. Which means, if we aren’t actively trying to be 1% better, then we are truly getting 1% worse.

Progress is a Long Game

New habits don’t seem to make a difference until we reach a critical point. We expect to make linear progress, but our progress has more of a logarithmic behavior. James Clear calls this the expectancy curve. I talk more about the Expectancy Curve in my post The Valley of Disappointment.

The point when reality meets our expectations is known as the critical point

In order to notice the powerful outcomes, we have to stick with a skill longer than the valley of disappointment lasts. We must allow time for our habits to develop and not let our own disappointment take us out, especially at the beginning. The best way to avoid disappointment and see massive results is to set up a system that works for you.

Set Up Systems, Not Goals

“How you do anything is how you do everything.”

Dr. Andre Pinesett

Rather than try my hardest at one thing, or only do my best work when I’m blogging, I choose to try to do my best in every little thing I do. I do this for many reasons:

  1. To know myself as someone who always does their best
  2. So I don’t have to try harder than usual at any given time

I’ve developed a habit of being excellent, at least as much as I can be, all of the time. This is because I truly believe that how I do one thing is exactly how I do another. If I half ass a blog post, you can bet real good money that I’m half assing everything else I’m doing too. A big part of designing our lives is to pay close attention to how we decide to approach situations and decide if that is the kind of person that we would like to be.

When I work with my students on math problems, I do not only see how they perform academically, but I also see how they approach new challenges in general. Most get frustrated and try to ignore the problem. Some double down and use even more firepower to get through it. A few of them just lie and tell me that they understand it when they clearly do not. I don’t make judgements on their choices, I see my job as someone who ought to help them elevate their own problem solving skills by meeting them at their level.

I personally believe that the students who double down when they are confronted by challenges will be the most successful and most satisfied with their lives. Life is full of challenges and if we were only allowed to get one thing from our education it ought to be the ability to surmount challenges healthily. Using these tiny, low risk, problems as practice in developing ourselves in this skill is one of the best things we can do for ourselves.

So rather than just trying really hard in one area, we should apply Leonardo’s personal mantra to every aspect of our lives:

“Ostinato rigore” (Constant rigore)

Leonardo da Vinci (1452 – 1519)

We need consistency because we fall to the levels of our training, not to the levels of our goals. If our training is rigorous, then we will fall to the level of excellence. If we’re having trouble changing habits, then we should pay more attention to our systems.

Goals are the results of what we want to achieve and Systems are the processes that get us there. Here are a few reasons why we should have goals, but we shouldn’t focus on them:

  1. Winners and losers often have the same goals. Some people think that winners are more ambitious goals, but that isn’t the case. People who win do not win because they have ambitious goals.
  2. Achieving a goal is satisfying for a moment. The next moment, we need a new goal. If we don’t have one, we can easily spiral into depression. It’s also easy to fall into black or white thinking. Achieve goal and be happy or fail and be disappointed. If we fall in love with the process, rather than the outcome, we give ourselves permission to be happy.
  3. Solving problems on the goal level is usually only momentary. Solving problems on the systemic level will prevent similar problems from occurring in the future.

With all my content creation, blogging, YouTube Videos, and Music, I don’t try to just make 1 song every day, or 1 blog post every day. I aim to produce a little every day or write for an hour every day. Back in college, I used to tell myself that I needed to make a beat a day if I wanted to be a good producer. While its a good goal to have, I noticed that once I made the beat, I wasn’t motivated to keep going. Sometimes I wasn’t even able to make something because looking at the task at the level of making an entire beat was too big! Now I have a simple step by step system that I can run whenever I feel unmotivated or uninspired that produces content. Every step of my content creation process is crystal clear to me so all I have to do is focus on putting one foot in front of the next, rather than just trying to get to the finish line.

The Brain vs. The Mind (Part 2)

“The mind is its own place, and in itself can make a heaven of hell, a hell of heaven.”

John Milton (1608 – 1674)

The Mind

The mind what makes us feel alive and aware. It gives us the faculty of consciousness and the ability to think. The mind provides us with judgement, perception, language and memory. People all throughout time have dedicated their entire lives to trying to understand the mind but there is no shortage of things we don’t understand. Some of the people that studied the mind in depth include but are not limited to: Aristotle, Plato, Seneca, Descartes, Locke, Hume, Kant, Schopenhauer, Nietzsche, Freud, Jung, Peterson, and many, many more. The mind is a strange place that we know very little about, but we can use what little we do know to our advantage. For some, the mind is the enemy. Perhaps it’s the most formidable enemy we’ll ever meet, but learning a few things about our minds can turn it into our most valuable ally.

I’ll do a brief run through a few of the topics that are integral to understanding the mind. Each of these topics is extremely dense and you can spend your entire life learning about just one aspect, but knowing just a little bit can make a dramatic difference in our lifestyle.

Mental Faculties

Thought

Wikipedia puts it best when it comes to summarizing what thinking is – “Thinking is sometimes described as a “higher” cognitive function and the analysis of thinking processes is a part of cognitive psychology. It is also deeply connected with our capacity to make and use tools; to understand cause and effect; to recognize patterns of significance; to comprehend and disclose unique contexts of experience or activity; and to respond to the world in a meaningful way.”

There are many theories to how the mind works. One of my favorites are diffuse thinking vs. focused thinking:

Focused thinking is what we traditionally think of when we hear the word thinking. It’s effortful, deliberate, and concentrated. It’s what we use when we’re consciously trying to solve a problem. Focused thinking eliminates distractions and gets the job done through sheer will power. This type of thinking is made possible through the contributions made by the prefrontal cortex. Focused thinking is optimal when you have high energy and the solution to the problem is right outside your zone of proximal development.

On the other hand, diffuse thinking is less straightforward. Diffuse thinking is the kind of thinking that’s running in the background making connections without you consciously noticing. Diffuse thinking occurs when we’re doing mundane tasks or whenever our brain has the ability to “wonder off.” Unlike focused thinking, diffuse thinking occurs in all parts of the brain. The freedom the brian has to make random connections allows for more creative solutions to come about. Diffuse thinking is optimal for when you are presented with a problem that may need a creative solution that you can’t immediately see. Benjamin Franklin used to induce diffuse thinking with his special napping technique whenever he came across a problem that he didn’t know how to solve.

Daniel Kahneman wrote about another thinking dichotomy in his best selling book, Thinking, Fast and Slow. In this book, he discusses the brain working in two gears but he calls them System 1 and System 2. It’s similar to focused thinking vs. diffuse thinking but with some nuances. The main idea is to use System 1 to get the easy things done, but to slow down and use System 2 when necessary. Many people tend to mix these up and make important decisions quickly resulting in many unnecessary problems. I recommend checking his book out!

Thinking, Fast and Slow – Daniel Kahneman
Memory

Memory refers to our ability to keep and retrieve information. The study of memory has been a meeting point of several different academic disciplines such as neuroscience, psychology, philosophy, and biology. There are many different kinds of memory. I laid out working memory vs. long term memory in my last post, but there are a few others that are worth mentioning.

Long Term Memory

It’s an umbrella term and splits into two different kinds of long term memory – Declarative and Implicit Memory.

Declarative (Explicit) Memory is the conscious and intentional storage of facts, events, and concepts. This is the memory that’s consolidated during stage 3 of the sleep cycle. Declarative memory can also split into two types:

Episodic memory refers to our autobiographical memory of specific events. It’s basically our collection of how we remember our life events.

Semantic memory refers to our memory of words, concepts, numbers, or other general worldly knowledge that we may need to survive. This type of memory is dependent on culture and experience.

Implicit Memory is the unconscious and unintentional learning that affects our thoughts and behaviors. Implicit memory is the reason why priming is a popular marketing method advertisers use to sell their products.

Procedural Memory is the best example of implicit memory at work. Procedural memory is responsible for knowing how to do things and it’s consolidated during the REM stage in the sleep cycle. This part of our memory picks up on the motor skills necessary to make every day life easier. This is how we learn how to talk, walk, ride a bike, play an instrument, etc.

Memory Tree (2019)

Retrieval

Part of what we consider to be our memory is our ability to access the information stored in our brains. The two main methods of retrieval are recall and recognition.

Recall

Recall refers to our ability to retrieve information from our long term memory with little or no cues.

Recognition

Recognition refers to our ability to retrieve information from our long term memory because of specific cues.

Imagination

“Scientists must have a vivid intuitive imagination, for new ideas are not generated by deduction, but by an artistically creative imagination.”

Max Planck (1858 – 1947)

Scientists aren’t the only people who must have imagination, it’s necessary for everyone.

The imagination has been described as a subjective process that the mind uses to perceives the world and the activity of creating new situations, concepts, images, or any other qualia. Even when setting aside the make-believe games that children need to play, people use their imagination all the time. Whenever we think of possible future scenarios, see things from other people’s perspectives, or get lost in a daydream we are using our imagination. Imagination is crucial for problem solving, especially under restricted conditions, so there are many practical reasons to develop our imagination. I say imagination is the fuel for creativity, and our creativity is what separates us from animals. We should lean into our imaginative thoughts. Everything we have around us was first imagined in someone’s mind. Everything.

Developing our imagination is key to solving all of our world’s biggest problems. Climate change will be solved through imagination. The social and political conflicts around the world will end through new solutions that have not been implemented (or maybe even thought of) yet. Imagination solves problems. Imagination creates life.

Assimilation & Accommodation

Assimilation, according to Swiss developmental psychologist Jean Piaget, is using an existing schemata to make sense of a new situation. It’s the first step in learning something new! Whenever we encounter something new, we first try to relate the novel stimuli to something we already know in hopes of understanding it well enough to deal with it. For example, whenever I’m teaching my students how to solve algebraic inequalities, I show them how it’s similar to solving regular algebraic equations.

Accommodation is what we use when we don’t have the necessary schemas to perceive the new information. If the new information still doesn’t make sense even after applying our pre-existing schemas, then we modify existing schemas or create new ones to accommodate for that new information. This is how we learn new things. We build new knowledge on top of the knowledge we had before when we encounter new circumstances.

Identity

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

James Clear

Our identity is how we see ourselves and how we know who we are. Over the course of our lives we create this person based on our interpretations of our life events or our goals we set for ourselves. This is arguably the MOST powerful force that motivates us. Our habits and choices are based off what kind of person we see ourselves as.

What makes our identity such a powerful force?

Identity Defense is how we preserve who we think we are. This results in rejecting actions that don’t match with who we think we are and continuing actions that match who we think we are. We love being right and hate being wrong, and nothing is worse than being wrong about who we think we are. The kind of person that we see ourselves to be is the one thing that we like to think we know for sure. This is powerful in creating new habits and explains why starting new habits could be difficult. New habits may not be seen as something that would match up with our current view of ourselves so in order to be right about who we are, we reject the idea of doing those actions.

If we see ourselves as athletes, then we are more likely to do what athletes do.

If we see ourselves as musicians, then we are more likely to do what musicians do.

If we see ourselves as great students, then we are more likely to do what great students do.

If we see ourselves already as the people we desire to be, then taking on the new actions won’t feel so strange. Be the new person, everything else will follow.

The Self

Our identity is very much aligned with how we know ourselves. When we say I know myself, what does that actually mean? We have multiple ideas of our self and these ideas play into how we form our identity.

All of the multidimensional ways we describe ourselves is known as our Self-Concept. It transcends time and applies to our past, present, and future self. We have infinitely many ways in which we describe ourselves, but it’ll just cover a few of them here –

Let’s start with our Actual Self. This is who we are in reality; it includes all of our strengths, weaknesses, and how we know ourselves to act in the world. It’s tough to get an accurate read on who we are objectively, but with serious reflection and the right team of people around us we can find our actual limits and use that knowledge to our advantage.

The Ideal Self is the person who we strive to be. This is can be seen as analogous to Freud’s Superego. This is the version of ourselves that judges us when we make a mistake and praises us when we act in alignment with it. This is the self that most people identify with the most. It’s easy to mix up the actual self with the ideal self.

The Ought Self is the person who other people want us to be. Sometimes the person we think we should we is the person that other people think we should be. We should recognize when this is the case and act in accordance with our own commitment to our Ideal Self. I’m not saying we should never let other people influence how we act, I’m suggesting that it’s extremely beneficial to recognize the affect other people have on our sense of self and decide if it’s worth internalizing.

Our Self-Esteem is our evaluation of ourselves in relationship to our ideal self. The closer our actual self is to our ideal self, the higher our self-esteem. The further our actual self is to our ideal self, the lower our-self esteem. The best way to raise your self-esteem is to clearly define what your ideal self is and do actions that coincide with the your ideal self.

Self-esteem is not the same as Self-Efficacy, which is how capable we think we are at a given skill or situation.

Our self-efficacy is what drives the idea that we have to learn a certain way (like visual or auditory) or that we are only skilled in certain subjects (“I am a math person” or “I am an English person”). That isn’t true. Our self-efficacy can be improved and with those improvements comes a higher rate of learning in all domains of life, higher self confidence, and exciting opportunities!

We can improve our self-efficacy in three steps:

  1. Making & accomplishing small attainable goals
  2. Recognizing those small accomplishments as significant and the preferred method of progress, as opposed to working hard for one large accomplishment
  3. Slowly increasing difficulty over time

If we don’t take care of our self-efficacy, it’ll be difficult to try new things and eventually one could slide into the realm of Learned Helplessness. This is one of the lowest forms of diminished self-efficacy. It comes about from being in consistently hopeless scenarios. Sometimes there are things we can’t do, and if we find ourselves in those situations enough then we’ll learn that there isn’t anything we can do anywhere.

Learned helplessness is serious, but can be avoided. Recovering from learned helplessness requires a shift in identity, recognizing our cognitive biases (specifically the negative ones we hold about ourselves), setting them aside, and focusing on raising our self-efficacy.

One noteworthy mention is Carl Jung’s definition of The Self. I reference this in my other post The Power of Failure. Jung believed that the Self was developed through individuation, which is the integration of your personality. The Self is the representation of the unification of our conscious and unconscious. It’s my understanding that the primary means of individuation is through circumambulation, which is also mentioned in The Power of Failure.

There are many ways to define ourselves, so no one way is objectively true. But one thing is certain, understanding how we see ourselves is crucial to improving and getting out of our own way.

Dramaturgy (Front Stage Self vs. Back Stage Self)

Front Stage Self

This is the self which we present to other people. The self we put out to fit the social norms.

Back Stage Self

This is the self that we are when we are not around other people. This self is the one that really runs the show. Most of the actions that define our lives and self-concept are driven by the back stage self.

Collapsing these two as much as possible will make success in any domain easier. We don’t have to completely merge them together, but an honest life keeps us confident and directly affects our self esteem and efficacy. Training the back stage self to be well polished and pristine like our front stage self will allow us to accomplish what we need to accomplish to reach our goals.

Cognitive Load

I like to think of cognitive load as our brain’s biological RAM or our mental gas tank. In the morning (if we’re well rested) we start off with our full processing capacity, but as the day goes on every little task and decision chips away at our cognitive load until we go to sleep. Not all activities require the same amount of cognitive processing. Multitasking or activities that require intense concentration use up our cognitive load the most. This is why I do the most difficult tasks first – just getting my lazy ass to do it is going to take tons of cognitive load, so to speak. I won’t have the physiological brain power necessary to do the difficult tasks well if I save them for the end of the day.

Maximize bandwidth by reducing cognitive load.

Scientifically Proven Ways to Reduce Cognitive Load

  • Apply Occam’s razor to everything
  • Minimize the number of decisions you make per day
  • Remove needless words
  • Do the most difficult tasks first
  • Collaborate
  • Use cognitive aids (e.g. checklists, calendars, notifications)

Top-down Processing vs. Bottom-up Processing

Examine the following sentence – Rocky loves to rock on his rcoking chair to rock music.

Noticing that the c and the o in rocking chair are reversed is a form of bottom-up processing, seeing each letter and concluding that it is supposed to say rocking. But knowing that rcoking and rocking are similar for all intents and purposes is a form of top-down processing because you have noticed that the word is rocking then noticing later that the letters are switched.

Top-down Processing

Our ability to perceive something and apply what we already know and expect to perceive details that match with our conclusions.

Bottom-up Processing

Our ability to perceive a collection of details as they come and conclude what something is as a result of those details.

How does it relate to studying?

When studying, we want to use bottom-up processing to fight against our top-down processing tendencies. It’s easy to review a topic and think we know all the small details because we are familiar with hearing the name of the chapter or section, but in reality, we need to practice our concepts from the small details up and practice working through everything to really make sure that we know our information.

To study through bottom-up processing, doing practice problems or answering free response questions will help identify any gaps in your knowledge when it comes to the concepts you are responsible for learning. This type of studying is also know as Active Recall.

How do both processes work for us and against us?

When studying, it’s easy to fall into the trap of top-down processing. If we study simply by looking over our notes or reading quick sections over the chapter, we’ll be at a loss when the test comes and that will have a negative impact on our grades.

However, this doesn’t mean that top-down processing doesn’t have it’s uses. Sometimes top-down can be great for trying to learn something new. Applying top-down processing to a new concept can help you try to see the bigger picture then fill in the smaller details later. This is something I like to call Knowledge Frames. Building knowledge frames is perfect for frontloading, or previewing new information in advanced in order to focus on reviewing rather accommodation or assimilation. When I was in EMT school, I used knowledge frames to learn the blood flow through the heart in less than 10 minutes!

Bottom-up processing is great for reviewing content and can prevent us from deluding ourselves from thinking that we understand something when we actually don’t. I have had plenty of experience using bottom-up processing while studying and taking tests I was grossly underprepared for.

That being said, bottom-up processing isn’t so great for learning new material. Using bottom-up can create an illusion of new concepts seeming more difficult than they actually are. Purely memorizing individual facts or ideas about a new concept without trying to find how they all fit together will make any class 10x harder than it should be.

Both have their place and being aware of their existence can give us more firepower when dealing with a new class of information. Experiment with both and find your own methods that can maximize your results.


We interact with the world on many different levels. When a snake lunges towards us, we jump back before we consciously realize that the snake is attacking us. Our bodies are interpreting the world at one level and our minds interpret the world on another. Understanding our minds, is understanding part of how we interact with the world around us which will help us in anything we pursue. This is why I consider understanding our brain and mind important and treat it as a metaskill and I highly recommend diving into the fields of psychology, philosophy, neuroscience, and literature if you’re interested in doing so.

Despite this blog post and the much larger body of work other people much smarter than me have put together, there is no shortage of things we don’t understand about the mind.