Atomic Habits: Tiny Changes, Remarkable Results

People who are better at delaying gratification have higher SAT scores
: Walter
Mischel, Ebbe B. Ebbesen, and Antonette Raskoff Zeiss, “Cognitive and Attentional
Mechanisms in Delay of Gratification,” Journal of Personality and Social Psychology
21, no. 2 (1972), doi:10.1037/h0032198; W. Mischel, Y. Shoda, and M. Rodriguez,
“Delay of Gratification in Children,” Science 244, no. 4907 (1989),
doi:10.1126/science.2658056; Walter Mischel, Yuichi Shoda, and Philip K. Peake, “The
Nature of Adolescent Competencies Predicted by Preschool Delay of Gratification,”
Journal of Personality and Social Psychology 54, no. 4 (1988), doi:10.1037//0022–
3514.54.4.687; Yuichi Shoda, Walter Mischel, and Philip K. Peake, “Predicting
Adolescent Cognitive and Self-Regulatory Competencies from Preschool Delay of
Gratification: Identifying Diagnostic Conditions,” Developmental Psychology 26, no. 6
(1990), doi:10.1037//0012–1649.26.6.978.
CHAPTER 16
“I would start with 120 paper clips in one jar”
: Trent Dyrsmid, email to author, April 1,
2015.
Benjamin Franklin
: Benjamin Franklin and Frank Woodworth Pine, Autobiography of
Benjamin Franklin (New York: Holt, 1916), 148.
Don’t break the chain of creating every day
: Shout-out to my friend Nathan Barry, who
originally inspired me with the mantra, “Create Every Day.”
people who track their progress on goals like losing weight
: Benjamin Harkin et al.,
“Does Monitoring Goal Progress Promote Goal Attainment? A Meta-analysis of the
Experimental Evidence,” Psychological Bulletin 142, no. 2 (2016),
doi:10.1037/bul0000025.
those who kept a daily food log lost twice as much weight as those who did not
:
Miranda Hitti, “Keeping Food Diary Helps Lose Weight,” WebMD, July 8, 2008,
http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight
;
Kaiser Permanente, “Keeping a Food Diary Doubles Diet Weight Loss, Study Suggests,”
Science Daily, July 8, 2008,
https://www.sciencedaily.com/releases/2008/07/080708080738.htm
; Jack F. Hollis
et al., “Weight Loss during the Intensive Intervention Phase of the Weight-Loss
Maintenance Trial,” American Journal of Preventive Medicine 35, no. 2 (2008),
doi:10.1016/j.amepre.2008.04.013; Lora E. Burke, Jing Wang, and Mary Ann Sevick,
“Self-Monitoring in Weight Loss: A Systematic Review of the Literature,” Journal of the
American Dietetic Association 111, no. 1 (2011), doi:10.1016/j.jada.2010.10.008.

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