Created at 11pm, Mar 29
CadnDataPsychology
0
The-Compound-Effect
Contract ID
_UHqiAB2ZAoVdGWP1BTlHQjQ555UrY5rSCIkM6yyLeg
File Type
PDF
Entry Count
390
Embed. Model
jina_embeddings_v2_base_en
Index Type
hnsw

CHAPTER 1 - THE COMPOUND EFFECT IN ACTIONYou Haven’t Experienced the Payoff of the Compound EffectThe Magic PennyThree FriendsThe Ripple EffectSuccess, Old SchoolMicrowave MentalityPut the Compound Effect to Work for YouCHAPTER 2 - CHOICESElephants Don’t BiteThanksgiving Year-RoundOwning 100 PercentGetting LuckyThe (Complete) Formula for Getting Lucky:The High Price of Tuition at UHK (University of Hard Knocks)Your Secret Weapon—Your ScorecardMoney TrapKeep It Slow and EasyThe Unsung, Unseen HeroTake a WalkMoney TreeTime Is of the EssenceSuccess Is a (Half-) MarathonPut the Compound Effect to Work for YouCHAPTER 3 - HABITSCreatures of HabitStart by Thinking Your Way Out of the Instant Gratification TrapFinding Your Mojo—Your Why-PowerWhy Everything’s PossibleCore MotivationFind Your FightGoalsHow Goal Setting Actually Works: The Mystery ‘Secret’ RevealedWho You Have to BecomeBehave YourselfGame Changers: Five Strategies for Eliminating Bad HabitsRun a Vice CheckGame Changers: Six Techniques for Installing Good HabitsChange Is Hard: Yippee!Be PatientPut the Compound Effect to Work for YouCHAPTER 4 - MOMENTUMHarnessing the Power of Big MoRoutine PowerBookend Your DaysRise & ShineSweet DreamsShake It UpGetting into a Rhythm: Finding Your New GrooveRegistering Your RhythmThe Rhythms of LifeThe Power of ConsistencyThe Pump WellPut the Compound Effect to Work for YouCHAPTER 5 - INFLUENCESI. Input: Garbage In, Garbage OutII. Associations: Who’s Influencing You?III. Environment: Changing Your View Changes Your PerspectiveCHAPTER 6 - ACCELERATIONMoments of TruthMultiplying Your ResultsBeat the ExpectationsDo the UnexpectedDo Better Than ExpectedPut the Compound Effect to Work for You

Not everyone is wired the same way. Some researchers have found that it can be paradoxically easier for people to make lifestyle changes if they change a great many bad habits at once. For example, pioneering cardiologist Dr. Dean Ornish found he could reverse peoples advanced heart diseasewithout medication or surgerywith dramatic lifestyle changes. He discovered they often found it easier to say goodbye to almost all their bad habits at once. He enrolled them in a training session where he substituted a very low-fat diet for their fat-and cholesterol-rich fare. The program included exercisegetting them off their couches and walking or joggingas well as stress-reduction techniques, and other heart-healthy habits. Amazingly, in less than a month, these patients learned to let go of a lifetime of bad habits and embrace new onesand they went on to experience dramatic health benefits after a year as
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Personally, I find this to be the exception, not the rule, but youll have to figure out the strategy that works best for you.
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When I was a kid, my family camped at a little-known spot called Lake Rollins. The lake, situated not far from the Sierras in Northern California, is fed from glaciers that melt from atop the mountains of Lake Tahoe. The waters ridiculously cold. Every day we were there, my dad insisted that I water ski in the polar pond. All day I would be quietly anxious about the dreaded call to go in. I loved to water ski; I just hated getting in the water. A slight conflict of interest, because of course, there was no separating one from the other.
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Dad made sure that I never missed my turn, sometimes by actually physically throwing me in. After a dozen or so excruciating seconds of near-hypothermia, I always found the water refreshing and rejuvenating. My anticipation of getting in the water was actually worse than the reality of just jumping in. Once my body acclimated, water skiing was a blast. And, yet, I went through this cycle of dread and relief each and every time. That experience isnt unlike that of suddenly dropping or changing a bad habit. For a short while it can feel excruciating, or at least quite uncomfortable. But just as the body adjusts to a changing environment through a process called homeostasis, we have a similar homeostatic ability to adjust to unfamiliar behavior changes. And usually, we can regulate ourselves physiologically and psychologically to the new circumstances quite quickly.
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