Atomic Habits - James Clear Page 0,90

it now.” For more, see David Allen, Getting Things Done (New York: Penguin, 2015).

power-down habit: Author Cal Newport uses a shutdown ritual in which he does a last email inbox check, prepares his to-do list for the next day, and says “shutdown complete” to end work for the day. For more, see Cal Newport, Deep Work (Boston: Little, Brown, 2016).

He always stopped journaling before it seemed like a hassle: Greg McKeown, Essentialism: The Disciplined Pursuit of Less (New York: Crown, 2014), 78.

habit shaping: Gail B. Peterson, “A Day of Great Illumination: B. F. Skinner’s Discovery of Shaping,” Journal of the Experimental Analysis of Behavior 82, no. 3 (2004), doi:10.1901/jeab.2004.82–317.

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he remained in his study and wrote furiously: Adèle Hugo and Charles E. Wilbour, Victor Hugo, by a Witness of His Life (New York: Carleton, 1864).

A commitment device is a choice you make in the present: Gharad Bryan, Dean Karlan, and Scott Nelson, “Commitment Devices,” Annual Review of Economics 2, no. 1 (2010), doi:10.1146/annurev.economics.102308.124324.

outlet timer cuts off the power to the router: “Nir Eyal: Addictive Tech, Killing Bad Habits & Apps for Life Hacking—#260,” interview by Dave Asprey, Bulletproof, November 13, 2015, https://blog.bulletproof.com/nir-eyal-life-hacking-260/.

This is also referred to as a “Ulysses pact”: Peter Ubel, “The Ulysses Strategy,” The New Yorker, December 11, 2014, https://www.newyorker.com/business/currency/ulysses-strategy-self-control.

Patterson’s business went from losing money to making $5,000 in profit: “John H. Patterson—Ringing Up Success with the Incorruptible Cashier,” Dayton Innovation Legacy, http://www.daytoninnovationlegacy.org/patterson.html, accessed June 8, 2016.

onetime actions that lead to better long-term habits: James Clear (@james_clear), “What are one-time actions that pay off again and again in the future?” Twitter, February 11, 2018, https://twitter.com/james_clear/status/962694722702790659

“Civilization advances by extending the number of operations”: Alfred North Whitehead, Introduction to Mathematics (Cambridge, UK: Cambridge University Press, 1911), 166.

The average person spends over two hours per day on social media: “GWI Social,” GlobalWebIndex, 2017, Q3, https://cdn2.hubspot.net/hubfs/304927/Downloads/GWI%20Social%20Summary%2....

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over nine million people called it home: “Population Size and Growth of Major Cities, 1998 Census,” Population Census Organization, http://www.pbs.gov.pk/sites/default/files//tables/POPULATION%20SIZE%20AN....

Over 60 percent of Karachi’s residents: Sabiah Askari, Studies on Karachi: Papers Presented at the Karachi Conference 2013 (Newcastle upon Tyne, UK: Cambridge Scholars, 2015).

It was this public health crisis that had brought Stephen Luby to Pakistan: Atul Gawande, The Checklist Manifesto: How to Get Things Right (Gurgaon, India: Penguin Random House, 2014).

“In Pakistan, Safeguard was a premium soap”: All quotes in this section are from an email conversation with Stephen Luby on May 28, 2018.

The rate of diarrhea fell by 52 percent: Stephen P. Luby et al., “Effect of Handwashing on Child Health: A Randomised Controlled Trial,” Lancet 366, no. 9481 (2005), doi:10.1016/s0140–6736(05)66912–7.

“Over 95 percent of households”: Anna Bowen, Mubina Agboatwalla, Tracy Ayers, Timothy Tobery, Maria Tariq, and Stephen P. Luby. “Sustained improvements in handwashing indicators more than 5 years after a cluster‐randomised, community‐based trial of handwashing promotion in Karachi, Pakistan,” Tropical Medicine & International Health 18, no. 3 (2013): 259–267. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4626884/

Chewing gum had been sold commercially throughout the 1800s: Mary Bellis, “How We Have Bubble Gum Today,” ThoughtCo, October 16, 2017, https://www.thoughtco.com/history-of-bubble-and-chewing-gum-1991856.

Wrigley revolutionized the industry: Jennifer P. Mathews, Chicle: The Chewing Gum of the Americas, from the Ancient Maya to William Wrigley (Tucson: University of Arizona Press, 2009), 44–46.

Wrigley became the largest chewing gum company: “William Wrigley, Jr.,” Encyclopædia Britannica, https://www.britannica.com/biography/William-Wrigley-Jr, accessed June 8, 2018.

Toothpaste had a similar trajectory: Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business (New York: Random House, 2014), chap. 2.

he started avoiding her: Sparkly_alpaca, “What Are the Coolest Psychology Tricks That You Know or Have Used?” Reddit, November 11, 2016, https://www.reddit.com/r/AskReddit/comments/5cgqbj/what_are_the_coolest_....

The earliest remains of modern humans: Ian Mcdougall, Francis H. Brown, and John G. Fleagle, “Stratigraphic Placement and Age of Modern Humans from Kibish, Ethiopia,” Nature 433, no. 7027 (2005), doi:10.1038/nature03258.

the neocortex . . . was roughly the same: Some research indicates that the size of the human brain reached modern proportions around three hundred thousand years ago. Evolution never stops, of course, and the shape of the structure appears to have continued to evolve in meaningful ways until it reached both modern size and shape sometime between one hundred thousand and thirty-five thousand years ago. Simon Neubauer, Jean-Jacques Hublin, and Philipp Gunz, “The Evolution of Modern Human Brain Shape,” Science Advances 4, no. 1 (2018): eaao5961.

society has shifted to a predominantly delayed-return environment: The original research on this topic used the terms delayed-return societies and immediate-return societies. James Woodburn, “Egalitarian Societies,” Man 17, no. 3 (1982), doi:10.2307/2801707. I first heard of the difference between immediate-return environments and delayed-return environments in a lecture