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BJ's Note: Please read the research background for Tiny Habits--> https://www.tinyhabits.com/references
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PageChapter #Section in the book
BJ Fogg's annotation or a reference to related workAdditional comment from BJ Fogg, if any
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1Intro "Most everyone wants to make some kind of change: eat healthier," Marist Poll, "How the Survey was Conducted," 2018, http://maristpoll.marist.edu/wp-content/uploads/2018/12/NPR_PBS-NewsHour_Marist-Poll_USA-NOS-and-Tables_New-Years-Resolutions_1812061019-1.pdf#page=3 (accessed February 28, 2019).
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1Intro "a painful gap between what we want and what we actually do"Allan W. Wicker, "Attitudes Versus Actions: The Relationship of Verbal and Overt Behavioral Responses to Attitude Objects," Journal of Social Issues 25 (1969): 41–78.
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1Intro "If you’ve attempted change in the past and haven’t seen results"Marcel Schwantes, "Science Says 92 Percent of People Don't Achieve their Goals. Here's How the Other 8 Percent Do," Inc., https://www.inc.com/marcel-schwantes/science-says-92-percent-of-people-dont-achieve-goals-heres-how-the-other-8-perce.html (accessed March 1, 2019).
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1Intro "myths, misconceptions, and well-meaning but unscientific advice have set you up to fail."Alexander J. Rothman, Paschal Sheeran, and Wendy Wood, "Reflective and Automatic Processes in the Initiation and Maintenance of Dietary Change," Annals of Behavioral Medicine 38, no. suppl_1 (2009): s4-s17.
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1Intro "Change can be easy (and fun)"Wendy Wood and Dennis Rünger, "Psychology of Habit," Annual Review of Psychology 67 (2016): 289-314.
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1Intro "When results fall short of our expectations, the inner critic..."Edward Jones and Richard Nisbett, The Actor and the Observer: Divergent Perceptions of the Causes of Behavior (New York: General Learning Press, 1971).
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2Intro "Building habits"We talk about this concept in various ways: Build a habit, create a habit, form a habit. I consider all of those to be synonymous.

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2Intro "Building habits and creating positive change can be easy"Wendy H. Wood, David T. Neal. "A New Look at Habits and the Habit-Goal Interface," Psychological Research 114, no. 4 (2007): 843-63.
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2Intro "Embrace mistakes as discoveries..."Carol S. Dweck, Mindset: The New Psychology of Success (New York: Random House, 2006).
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3Intro "Behavior design"Theresa Marteau, Gareth J. Hollands, Paul C. Fletcher, "Changing Human Behavior to Prevent Disease: The Importance of Targeting Automatic Processes," Science 337 (2012):1492–95.
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3Intro "How do we change our own behavior"Georg Simmel and Donald N. Levine, The Metropolis and Mental Life, (Chicago: University of Chicago Press, 1971).
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5Intro "cultivate meaningful long-term change"Nathan W. Hudson and R. Chris Fraley, "Do People’s Desires to Change Their Personality Traits Vary with Age? An Examination of Trait Change Goals across Adulthood," Social Psychological and Personality Science 7, no. .8 (2016): 847-56.
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5Intro "we feel so pressed for time. This pressure leads to a scarcity mindset.Judy Wajcman, Pressed for Time: The Acceleration of Life in Digital Capitalism (Chicago: University of Chicago Press, 2015).
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5Intro "Who. Has. The. Time."Time Magazine, "Essay: The Futurists-Looking Forward to AD 2000," 25 February, http://content.time.com/time/magazine/article/0,9171,835128-1,00.html (accessed February 28, 2019)
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7Intro "lizard brains inherently understand"Caroline J. Charpentier, Jessica Aylward, Jonathan P. Roiser, and Oliver J. Robinson, "Enhanced Risk Aversion, But Not Loss Aversion, in Unmedicated Pathological Anxiety," Biological Psychiatry 81 (2017): 1014-22.
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8Intro "We all live in an aspiration-driven culture, rooted in instant gratification"Paul Roberts, The Impulse Society: America in the Age of Instant Gratification (London, Bloomsbury Publishing, 2014).
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8Intro "People get frustrated and demoralized when things don't happen quickly"Anthony Dickinson, "Actions and Habits: The Development of Behavioural Autonomy," Philosophical Transactions of The Royal Society B Biological Sciences B 308 (1985): 67–78.
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8Intro "Start small"Daniel Kahneman and Amos Tversky, "Intuitive Prediction: Biases and Corrective Procedures," TIMS Studies in Management Science 12 (1979): 313–27.
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9Intro "motivation and willpower get a lot of air timeAngela Duckworth, Grit: The Power of Passion and Perseverance (New York: Scribner/Simon & Schuster, 2016).
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9Intro "motivation and willpower get a lot of air timeRoy F. Baumeister and John Tierney, Willpower: Rediscovering the Greatest Human Strength (New York: Penguin Press, 2011).
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9Intro "A few years ago, Juni's mother died from diabetes, and it should have been a wake-up call..."Gary S. Becker and Kevin M. Murphy, "A Theory of Rational Addiction," Journal of Political Economy 96 (1988): 675-700.
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10Intro "take advantage of our neurochemistry and quickly turn actions into habits"Ann M. Graybiel, "The Basal Ganglia and Chunking of Action Repertoires," Neurobiology of Learning and Memory 70 (1998): 19–36.
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10Intro "Soon after Juni joined one of my Behavior Design Boot Camps"Behavior Design Boot Camp is for industry innovators. It's all about applying my models and methods to the products or services people are creating but as you'll read in Juni's story, many attendees go on to also apply it to their personal lives.
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10Intro "With Tiny Habits, you also learn how to feel good in your life."Sonja S. Lyubomirsky, The How of Happiness: A Scientific Approach to Getting the Life You Want (New York: Penguin Press, 2007).
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"A behavior happens when the elements of MAP come together at the same moment"
Neal Elgar, Miller and John Dollard, Social Learning and Imitation (New Haven: Yale University Press, 1941).
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12Intro "Unloading the dishwasher"William James, The Principles of Psychology (New York: H. Holt, 1890).
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12Intro "Unloading the dishwasher"Wendy Wood, Jeffrey M. Quinn, and Deborah A. Kashy, "Habits in Everyday Life: Thought, Emotion, and Action," Journal of Personality and Social Psychology 83 (2002): 1281–87.
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191"You can change your life by changing your behaviors. You know that."Carol S. Dweck, "Can Personality be Changed? The Role of Beliefs in Personality and Change," Current Directions in Psychological Science 17, no. 6 (2008): 391-94.
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191"B=MAP"B. F. Skinner, Science and Human Behavior (New York: Macmillan, 1953).
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191"B=MAP"Martin Fishbein and Icek Ajzen, "Belief, Attitude, Intention, and Behavior: An Introduction to Theory and Research," (Reading, MA: Addison-Wesley, 1975).
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191"B=MAP"Albert Bandura, "Self-Efficacy Mechanism in Human Agency," American Psychologist 37, no. 2 (1982): 122–47.
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191"B=MAP"Albert Bandura, Social Foundations of Thought and Action : A Social Cognitive Theory (Englewood Cliffs, N.J.: Prentice-Hall, 1986).
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191"B=MAP"Richard M. Ryan and Edward L. Deci, "Intrinsic and Extrinsic Motivations: Classic Definitions and New Directions," Contemporary Educational Psychology 25, no. 1 (2000): 54–67.
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"B=MAP applies to all human behavior"
Paul A.M. Van Lange, Arie W. Kruglanski, and E. Tory Higgins, Handbook of Theories of Social Psychology: Volumes One and Two (Thousand Oaks, CA: SAGE publications, 2011).
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221"Tidying her desk each day"Boyoun (Grace) Chae and Rui (Juliet) Zhu, "Environmental Disorder Leads to Self-Regulatory Failure," Journal of Consumer Research 40 (2014): 1203-18.
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221"Those red notification numbers demanded attention."Antti Oulasvirta, Tye Rattenbury, Lingyi Ma, and Eeva Raita, "Habits Make Smartphone Use More Pervasive," Personal and Ubiquitous Computing 16, no. 1 (2012): 105-14.
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231"The specifics of motivation or ability may differ by culture or age"Geert Hofstede, "Dimensionalizing Cultures: The Hofstede Model in Context," Online Readings in Psychology and Culture 2 (2011).
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271"Motivation and ability work together like teammates"Icek Ajzen, "The Theory of Planned Behavior," Organizational Behavior and Human Decision Processes 50 (1991): 179-211.
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271"Motivation and ability work together like teammates"Robert K. Merton, "The Self-Fulfilling Prophecy," The Antioch Review 8 (1948): 193-210.
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271"Motivation and ability work together like teammates"Bradley R. E. Wright, “Behavioral Intentions and Opportunities among Homeless Individuals: An Extension of the Theory of Reasoned Action,” Social Psychological Quarterly 61 (1998): 271-86.
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271"The amount you have of one affects the amount you need of the other." Although we've all noticed this relationship between Motivation and Ability in our everday lives, this is not explored in the academic research. A new study by the Gates Foundation confirms this works in an applied public health setting. Note to self: Get a link to that study and share it here.
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281"No behavior happens without a prompt"Some people may think their behavior happens without a prompt, but they are not acknowledging the sources of prompts, which I explain later in the book. A prompt can come from inside of you — You just remember to do something. That is indeed a prompt. It's not a good way to design habits, however.
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281"Notice that my one-time action that disrupted the behavior by removing the prompt."Jeffery Sobal and Brian Wansink, "Kitchenscapes, Tablescapes, Platescapes, and Foodscapes: Influences of Microscale Built Environments on Food Intake," Environment and Behavior 39 (2007): 124–42.
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361"they were done as part of a group"Dayna M. Yorks, Christopher A. Frothingham, Mark D. Schuenke, "Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students," Journal of the American Osteopathic Association 117 (2017): e17-e25.
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361"self-trash talk"Golan Shahar, Erosion: The Psychopathology of Self-Criticism (New York: Oxford University Press, 2015).
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371"look at your behavior... with curiosity and objective distance"Ron W. Rathbun, The Silent Miracle: Awakening Your True Spiritual Nature (Oceanside, CA: Quiescence Publishing, 2007).
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371"good chance you have some things you want to change"Nathan W. Hudson and R. Chris Fraley, "Do People’s Desires to Change Their Personality Traits Vary with Age? An Examination of Trait Change Goals across Adulthood," Social Psychological and Personality Science 7, no. .8 (2016): 847-56.
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412"lemon tree even grow in New Hampshire"Who knew?
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422"most people believe motivation is the true engine of behavior change"Adrian Furnham and Susan Henley, “Lay Beliefs About Overcoming Psychological Problems,” Journal of Social and Clinical Psychology 6, nos. 3-4 (1988): 423-438.
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422"Motivation is a desire..."B.F. Skinner, About Behaviorism (New York: Vintage Books, 1974).
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422"Motivation is a desire..."Richard Rueda and Luis C. Moll, "A Sociocultural Perspective on Motivation," in Motivation: Theory and Research, eds. Harold F. O'Neill, Jr. and Michael Drillings, Chapter 7 (Hillsdale, NJ: Lawrence Erlbaum Associates, Inc, 1994).
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422"Sandra and Adrian put all their eggs into the Motivation basket. The problem? "Bas Verplanken and Wendy Wood, "Interventions to Break and Create Consumer Habits," Journal of Public Policy & Marketing 25, no. 1 (2006): 90-103.
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432"extrinsic and intrinsic motivation"Richard M. Ryan and Edward L. Deci, "Intrinsic and Extrinsic Motivations: Classic Definitions and New Directions," Contemporary Educational Psychology 25, no. 1 (2000): 54–67.
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432"I've found there to be three sources of motivation..."Kurt Lewin, Field Theory in Social Science: Selected Theoretical Papers, ed. Dorwin Cartwright (Oxford, England: Harpers, 1951).
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432"I've found there to be three sources of motivation..."Albert Bandura, Social Foundations of Thought and Action : A Social Cognitive Theory (Englewood Cliffs, N.J.: Prentice-Hall, 1986).
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452"The motivation wave"Kee-Hong Choi, Alice M. Saperstein, and Alice Medalia, "The Relationship of Trait to State Motivation: The Role of Self-Competency Beliefs," Schizophrenia Research 139, no 1-3 (2012): 73-7.
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462"suddenly spot a lion"BJ will share additional insights by launch date: Dec 31, 2019
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472"You overestimated future motivation"Suzanne C.Thompson, "Illusions of Control: How We Overestimate our Personal Influence," Current Directions in Psychological Science 8, no. 6 (1999): 187-90.
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472"Overly optimistic"Gerry Pallier, Rebecca Wilkinson, Vanessa Danthiir, Sabina Kleitman, Goran Knezevic, Lazar Stankov, and Richard D. Roberts, "The Role of Individual Differences in the Accuracy of Confidence Judgments," The Journal of General Psychology 129 no. 3 (2002): 257–99.
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472"Emotions evolved to help us to succeed and survive"Walter Bradford Cannon, Bodily Changes in Pain, Hunger, Fear, and Rage (New York: Appleton-Century-Crofts, 1915).
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472"predictable motivation shifts"Daniel Kurtzleben, "A Long Wait in Line for the Bench Press," U.S. News and World Report, Jan 3, 2013, https://www.usnews.com/news/articles/2013/01/03/its-gym-season-from-now-until-march (accessed February 28, 2019).
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482"Whatever is motivating the behavior will be quickly rationalized by your brain"Brent L. Hughes and Jamil Zaki, "The Neuroscience of Motivated Cognition," Trends in Cognitives Sciences 19, no. 2 (2015): 62-4.
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492When it comes to changing our behavior for the better, people largely believe that it's mostly about personal agency and choice"William Ryan, Blaming the Victim (New York: Vintage Books, 1976).
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502"You should shoot the moon"William H. Sewell, Archibald O. Haller, and George W. Ohlendorf, "The Educational and Early Occupational Status Attainment Process: Replication and Revision," American Sociological Review 35, no. 6 (1970): 1014–27.
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502"specific"Edwin A. Locke, Karyll N. Shaw, Lise M. Saari, and Gary P. Latham, "Goal Setting and Task Performance: 1969–1980," Psychological Bulletin 90, no. 1 (1981): 125-52.
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502"Let's get clear on the difference between three things"Chris McChesney and Sean Covey, The 4 Disciplines of Execution: Achieving Your Wildly Important Goals (New York: Free Press, 2012).
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502"one of the first things I ask people is what new, healthy behaviors they want to create"Benjamin Gardner, Phillippa Lalla, and Jane Wardle, "Making Health Habitual: The Psychology of 'Habit-Formation' and General Practice,” British Journal of General Practice 62, no. 605 (2012): 664-6.
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512"in terms of specific behaviors"Icek Ajzen, Attitudes, Personality, and Behavior (Homewood, IL: Dorsey Press, 1988).
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552"If you're having a hard time coming up with fresh ideas, enlist other people"Mark R. Leary and June Price, Handbook of Self and Identity (New York: The Guilford Press, 2005), 5–6.
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572"may or may not be credible sources"Carl I. Hovland, Irving L. Janis, and Harold H. Kelley, Communication and Persuasion: Psychological Studies of Opinion Change (New Haven: Yale University Press, 1953).
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592"Focus Mapping"Gerry Pallier, Rebecca Wilkinson, Vanessa Danthiir, Sabina Kleitman, Goran Knezevic, Lazar Stankov, and Richard D. Roberts, "The Role of Individual Differences in the Accuracy of Confidence Judgments," The Journal of General Psychology 129 no. 3 (2002): 257–99.
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602"Can I get myself to do this"Martin E.P. Seligman, "Learned Helplessness," Annual Review of Medicine 23, no. 1, (1972): 407–12.
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612"Motivation monkey"Yes, let's give this character a name. I'm a goofball--if you've seen me keynote, you know I travel with frog and monkey.
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612“want” and “should.”Jane Gilbert, "Understanding the ‘Want’ vs. ’Should’ Decision," Harvard Business School, July 16, 2007, https://hbswk.hbs.edu/item/understanding-the-want-vs-should-decision (accessed February 28, 2019).
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622"Don't imagine the Fantasy You"Daniel Markovitz, "To-Do Lists Don't Work," 2012, https://hbr.org/2012/01/to-do-lists-dont-work (accessed February 28, 2018).
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632"write down twenty-five behaviors"Alex F. Osborn, Applied Imagination: Principles and Procedures of Creative Problem Solving, Third Revised Edition (New York: Charles Scribner’s Sons, 1963).
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642"Focus Mapping"The fourth method in my system called Behavior Design.
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652"In the modern world, sleep is hard"Eva Charlotte Winnebeck, Dorothee Fischer, Tanya Leise, and Till Roenneberg, "Dynamics and Ultradian Structure of Human Sleep in Real Life," Current Biology 28, no. 1 (2018): 49-59.
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662"Matching yourself with the right behaviors"In my Stanford lab, we call this the "Matching Challenge."
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662"Your path to the top is your own, and you choose your behaviors according to"Robert B. Zajonc, "Mere Exposure: A Gateway to the Subliminal," Current Directions in Psychological Science 10, no. 6 (2001): 224–8.
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713"when Mike Krieger and Kevin Systrom...."Megan Garber, "Instagram Was First Called 'Burbn'," The Atlantic, 2014, https://www.theatlantic.com/technology/archive/2014/07/instagram-used-to-be-called-brbn/373815/ (accessed February 28, 2019).
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723"easy as pie"Jack Canfield and Janet Switzer, The Success Principles: How to Get from Where You Are to Where You Want to Be (New York: Harper Resource Book, 2005).
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723"go big or go home"Diane Carser, "The Defense Mechanism of Splitting: Developmental Origins, Effects on Staff, Recommendations for Nursing Care," Journal of Psychiatric Nursing and Mental Health Services 17, no. 3 (1979): 21–8.
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733"Post-pee push-ups"Yes, I still do push-ups. And in case you're wondering, I wash my hands after the push-ups.
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731"slips away from us when the going gets tough."Jeff Cummins, Boom and Bust: The Politics of the California Budget (Berkeley: Institute of Governmental Studies Press, 2015)
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733"lives with bipolar disorder"National Institute of Mental Health, "Bipolar Disorder," https://www.nimh.nih.gov/health/statistics/bipolar-disorder.shtml (accessed February 28, 2019).
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733"daily habits would be a great way for her to gauge how she was feeling"This was a great insight Sarika shared with me.
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743"burst and bust"I'll share more soon about why I call this cycle "burst and bust."
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753"a sense of resilience"Ann S. Masten, Ordinary Magic Resilience Processes in Development, American Psychologist 56, no. 3 (2001): 227-38.
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753"confidence it gave her"Albert Bandura, "Self-Efficacy Mechanism in Human Agency," American Psychologist 37, no. 2 (1982): 122–47.
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773"simplicity is the key"Daniel Kahneman, Thinking, Fast and Slow (New York: Farrar, Straus and Giroux, 2011).
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793"floss daily"Sheina Orbell and Bas Verplanken, The Automatic Component of Habit in Health Behavior: Habit as Cue-Contingent Automaticity," Health Psychology 29, no. 4 (2010): 374–83.
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803"time"Kahneman, Daniel; Tversky, Amos (1979). "Intuitive prediction: biases and corrective procedures". TIMS Studies in Management Science. 12: 313–327.
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813"mental effort"Roy F. Baumeister, Ellen Bratslavsky, Mark Muraven, Diane M. Tice, "Ego Depletion: Is the Active Self a Limited Resource?," Journal of Personality and Social Psychology 74, no. 5 (1998): 1252–65.
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813"routine"Roy F. Baumeister, Ellen Bratslavsky, Mark Muraven, Diane M. Tice, "Ego Depletion: Is the Active Self a Limited Resource?," Journal of Personality and Social Psychology 74, no. 5 (1998): 1252–65.
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843"decision fatigue"Kathleen D. Vohs, Roy F. Baumeister, Jean M. Twenge, Brandon J. Schmeichel, Dianne M. Tice, and Jennifer Crocker. "Decision Fatigue Exhausts Self-Regulatory Resources—But So Does Accommodating to Unchosen Alternatives," Manuscript submitted for publication (2005).
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853"exercise, which helped her increase her energy and overall wellness even more."Frank J. Penedo and Jason R. Dahn, "Exercise and Well-Being: A Review of Mental and Physical Health Benefits Associated with Physical Activity," Current Opinion in Psychiatry 18, no. 2 (2005): 189-93.
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873"because the momentum it creates"Jim Collins, Good To Great (New York: HarperCollins Inc, 2001).