This Year I Will... by M. J. Ryan

Many of us make New Year’s resolutions, but few of us keep them. There is less interest on the statistics of other goals, but it seems likely that resolutions are hard to keep whenever we make them. Self-help author and consultant M. J. Ryan would like to change that sorry state of affairs. Her book This Year I Will… has advice on how to turn goals into action and dreams into reality.

Ryan makes the important point that much of our behavior is habitual. We have repeated behaviors so many times that we unthinkingly return to them when we encounter the stimulus that triggers them. To complicate the matter, our behaviors fill a need or solve a problem. If they hadn’t they wouldn’t have become ingrained habits.

You don’t have to delve into you half-remembered childhood to change behavior, though. You just need to identify the underlying need or problem and find other means of dealing with them. Ideally, the new behaviors will also help you meet your goals instead of getting in the way.

I suppose I have made it sound easy.  It is not, and Ryan does not promise quick fixes. In fact, she warns her readers they will face internal resistance to change. There are parts of brain, power emotional parts that exert a lot of control over us, that see change as a threat and will not easily leave the familiar path. Ryan offers advice on how to handle this, and even how to get our emotional brain to help us instead of hinder our change.

The book is organized into short chapters. Ryan suggests you can go directly to the parts you need and return to the other parts later, or when they seem more useful. Instead of being a book you read through once, she wants This Year I Will… to be a reference you can return to when you need fresh ideas or a refresher on techniques you’ve used before.  Some of the subjects that stood out to me were

• concentrate on “what” instead of “why,”
• dealing with doubt,
• taking action,
• focusing on one or a few changes at a time,
• taking one step at a time (though sometimes we need a big goal to motivate us),
• track your progress (I’m a believer in this),
• have a Plan B (and C, and D…),
• tips for effective visualization,
• performance review, and
• remember to have fun.

There is more than that. The book is not a collection of unrelated mini-chapters. Though the book isn’t necessarily made to be read linearly, I found that later chapters tend to build on earlier ones. There is also a subtle shift from an almost wholly practical to a somewhat philosophical view. You’re not just doing a better job of setting and achieving goals. The goals you achieve and the habits you form shape and define your life.

If you’re interested in this book, you may also be interested in

One Small Step Can Change Your Life by Robert Maurer

Secrets You Keep from Yourself by Dan Neuharth

Succeed by Heidi Grant Halvorson

Ryan, M. J. This Year I Will…: How to Finally Change a Habit, Keep a Resolution, or Make a Dream Come True. New York: MJF, 2006.

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Life's Not Fair, but God is Good by Robert H. Schuller

You may remember Robert H. Schuller from the Hour of Power television program. He was a popular figure who attracted celebrities to appear on broadcasts of worship services from the Crystal Cathedral. He preached what you might call a gospel of positivity, making in consciously a successor to Norman Vincent Peale and in some sense a predecessor to Joel Osteen. The Crystal Cathedral and the Schullers have floundered after his passing. Life’s Not Fair, but God is Good was published in happier times for them.

Reading the book two decades after it was published gave me an opportunity to look back. One of the things that struck me is that Schuller wrote of the fall of the Soviet Union soon after it occurred. He had high hopes for Russia and the other countries shifting toward a more democratic form of government. He looked forward to flourishing Christianity, greater freedom, wealth, and opportunity for long oppressed people. I’m not sure what he would think of the current state of affairs, especially in Russia, but clearly fall short of the hopes he expressed.

The book also prompted me to recall the Hour of Power. A routine segment featured Schuller interviewing someone, recorded live before the congregation of his church. Though it is not mentioned, I suspect many of the interviews recounted in the book may have come from the show. These guests were often famous performers, athletes, and politicians. Others were people who overcame troubles of all sorts, handicaps, injuries, financial setbacks, abuse and losses. The common thread through these interviews was how people succeeded through faith in God’s grace, hope, positive outlook and persistence.

Speaking of themes, I should say something about the book. The title expresses the theme: Life’s Not Fair, but God is Good. Schuller concedes that sometimes life sucks. Bad things happen to everyone, and sometimes the worst things happen to those who seem to deserve it least. In spite of that, people can lead lives of purpose and joy because God is good. The Great Redeemer can man something beautiful out of the ugliness of life. Not only can He, He will.

I suppose the meat of the book is advice on how to live in the gap between the unfair circumstances we experience and the awesome goodness we can know even in the midst of them. In this, Schuller presents a mix of Christian philosophy and self-help positive thinking. We can’t always choose our circumstances, but we can choose our reactions. Schuller encourages hopeful, positive responses based on the acknowledgment of God’s goodness. Prayer, belief, gratitude, good works, humility, forgiveness, connection to others, generosity, patience, and vision are tools we have, or can develop, to be overcomers in the face of obstacles. We master these skills under the tutelage of the Holy Spirit as we get to know Christ better.

Robert H. Schuller also wrote Self-Love.

If you’re interested in this book, you may also be interested in

The 4:8 Principle by Tommy Newberry

Gratitude by Melody Beattie

I Declare by Joel Osteen

It’s Not About Me by Max Lucado

The Joy of Supernatural Thinking by Bill Bright

Just Say Thanks! by R. T. Kendall

Positive Imaging by Norman Vincent Peale

The Power of Positive Thinking by Norman Vincent Peale

Quiet by Susan Cain

Stop Whining, Start Living by Dr. Laura

This Year I Will… by M. J. Ryan

You Can if You Think You Can by Norman Vincent Peale

Schuller, Robert H. Life’s Not Fair, but God is Good. Nashville: Thomas Nelson, 1991.

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Atomic Habits by James Clear

Though we might like to imagine ourselves exercising a lot of conscious control over our lives, a lot—perhaps half—of what we do in a day is habitual. Our habits can make us or break us. Fortunately, we can change our habits.

 Of course learning new habits is not always easy, especially when it comes to breaking old habits. We’ve learned a lot about how we how our brains work in forming habits that can help. James Clear organizes this into a system in Atomic Habits.

 Before he gets started, though, Clear makes an interesting point. Our identities can be wrapped up in our habits. It can be hard to stop a behavior we identify with. It can be hard to start something new and stick with it if we think of it as out of character for ourselves. If we want to be different, we have to believe we can be different and picture ourselves that way.

 Clear lays out four laws for creating habits that are easy to adopt. The inverse of these laws can make a behavior more difficult and help us break bad habits.

 Effective habits are obvious (in your face cues about what to do), attractive, easy and they provide immediate rewards. The more of these characteristics you can bring to your new habit the better. Set up your environment and daily routines to bring the behavior you want into your awareness. Find ways to link it to other things you want. Remove obstacles and concentrate on small, doable changes.  Find a way to get something  out of performing now (consistent with you goal) to carry you until the more long-term payoffs of the behavior kick in.

 The inverse of these work to weaken bad habits. Put reminder and triggers of old behaviors out of sight. Find ways to make it distasteful and unappealing. Put barriers in the way of performing the old habit---make it harder. Creates disincentive and make it costly.

 Clear provides several examples from his own life and from others. The book is peppered with references to his web site where he provides additional examples, forms and worksheets.

 I previously wrote about this book here.

 If you’re interested in this book, you may also be interested in

The Big Thing by Phyllis Korkki

Blink by Malcolm Gladwell

Changing for Good by James O. Prochaska, John C. Norcross & Carlo C. DiClemente

The Checklist Manifesto by Atul Gawande

Get Smart! by Brian Tracy

How to Fail at Almost Anything and Still Win Big by Scott Adams

Level Up Your Life by Steve Kamb

One Small Step Can Change Your Life by Robert Maurer

Outliers by Malcolm Gladwell

The Power of Habit by Charles Duhigg

Secrets You Keep from Yourself by Dan Neuharth

Small Move, Big Change by Caroline L. Arnold

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

 Clear, James. Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Habits. New York: Avery, 2018.

The Magic Power of Self-Image Psychology

Surgeon Maxwell Maltz proposed that we are powerfully motivated to—actually must—produce in reality our self-image. If one wants to improve his life, he must improve his self-image. Maltz elaborates this theory, along with advice on improving self-image, in The Magic Power of Self-Image Psychology.

In an early chapter, Maltz introduces a though experiment. He encourages you to imagine yourself in a theater. You’ll find that you are also the primary actor in the show. In addition you are the writer and director. This is your self-image and you are in control—if you want to be.

Maltz returns to this concept of watching a film or play throughout the book. You can recall previous successes and bring that sense of confidence and accomplishment into the present moment to help you act with boldness. You can imagine yourself taking on challenges and overcoming them before it happens. You can use your imagination to anticipate problems. People often do this to stir up their fear and talk themselves into withdrawing, but you can also do it to invent solutions and find answers to objections so that you can proceed with reasonable confidence.

After introducing the idea of self-image, Maltz uses the remaining chapters to discuss building a healthy self-image to help you be happier and more successful in various situations or aspects of life. This covers a lot of ground, which is not easily summarized. Some of the advice seemed useful and interesting to me.

For instance, he discusses goals. Goals should be your own (not someone else’s). They should be realistic. Visualize your success (in that theater in your mind).

It’s important to be yourself. Don’t be afraid of being different. Don’t be afraid of seemingly perfect people. Accept yourself as a human being with strength and weaknesses; don’t beat yourself up. Express yourself in positive ways.

It’s natural to experience fear. Be open about it; fears seem less bad when they are brought out into the light. Solve problems as well as you can—imperfect solutions can still make things better. Once you’ve done what you can, think about something else.

Throughout the book, Maltz reiterates the basic theme. Your unconscious mind is working to produce what you want. Give it good and clear instructions by having a good, positive, realistic self-image. Your imagination, Maltz refers to it as your “success mechanism,” will guide you.

Maxwell Maltz also wrote Creative Living for Today.

If you’re interested in this book, you may also be interested in

The Power of Habit by Charles Duhigg

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Maltz, Maxwell. The Magic Power of Self-Image Psychology. 1964. New York: Pocket Books, 1970.

Level Up Your Life by Steve Kamb

Life is not a game, but you can learn from games to make your life more adventurous and fulfilling. Steve Kamb, a gaming enthusiast who turned his attention to physical fitness, used concepts of gamification to change his life. He describes the process in Level Up Your Life.

Throughout much of his childhood and into his early adult years, Kamb spent much of his free time playing video games. It was an escape for a life he didn’t always like. On the down side, these nearly addictive games were not helping him achieve a life he really wanted. He began to look for what made games so satisfying and how that could be adapted to making life more satisfying.

It is surprisingly simple. Our brains enjoy making progress, and it triggers our internal reward centers when we get feedback that lets us know we’ve progressed. Designers build incremental progress and associated rewards into the structures of most video games.

Much of the middle part of the book deals with goal setting. It is not much different from the advice you might find in other self-help or popular psychology books, except for the gamification spin. Imagine your idea life (Kamb calls it your “Level 50” life). Choose some challenging, inspiring, big goals (quests). Break them down into smaller, doable goals (specific timelines help). Create systems of accountability and rewards to encourage yourself to stick to it. Find a group, or groups, of people who can help and encourage you along the way.

In the final chapters, he deals with supporting concepts about overcoming fear, supporting your goals with good health and fitness, stirring up you sense of adventure, travel tips, and making the sacrifices you may need to make to live the life you desire and respond to a higher calling. He takes inspiration from fictional heroes of popular culture: Bruce Wayne (Batman), Jason Bourne, Indiana Jones, and Katniss Everdeen. He also lists several resources, both web sites and other books. If you’re inspired by adventure stories (in games, books, film or other media), you may find in Kamb’s book a framework for building the life you want.

I like that Kamb emphasizes that life, like a game, should be enjoyed. We should enjoy the process as well as the achievement. We should be flexible and open to the adventures we may discover along the way; they can enhance our lives and may prove useful to our quest in surprising ways.

If you’re interested in this book, you may also be interested in

Epic by John Eldredge

The Organized Mind by Daniel J. Levitin

The Power of Habit by Charles Duhigg

Small Move, Big Change by Caroline L. Arnold

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Wisdom from the Batcave by Cary A. Friedman

Kamb, Steve. Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story. New York: Rodale, 2016.

Small Move, Big Change by Caroline L. Arnold

In Small Move, Big Change, Caroline L. Arnold addresses those who have made big resolutions and failed to keep them. That is a large audience.

Without getting into depth about the first chapter, the reason we fail in our resolutions is habit. When we want to change behavior, we come against the resistance of all our already ingrained behaviors. The larger the change we try to make, the larger is the resistance we experience.

Arnold’s solution is what she calls microresolutions. This is exactly what it sounds like, a commitment to a very small change. It is very important that a microresolution be easy. It should be so small, simple, and easy that you’ll do it in spite of your old habits. Do it consistently, and in a short while it will be a new habit.

There are seven rules to making a good microresolution. The first is already mentioned: make it easy. It should be specific and measurable (you’ve probably seen this before if you’ve read other books about goal-setting). The new behavior should have intrinsic value that provides immediate rewards (for most of us a small reward now is more motivating than the big reward down the road). It should be personalized to the user. It should be liked to a cue. It should resonate with the user (and generally be stated in positive terms). Finally, only take on two microresolutions at a time; you don’t want to exhaust your willpower.

I especially like the suggestion to link the new behavior to a cue. In reviewing my successes in making a change, I’ve often tied the new thing I wanted to do to a trigger. Many of our habitual behaviors are triggered by cues. These cues could be the calendar, the clock, a feeling, a sensory experience, a word, or another behavior. Our cues sometimes aren’t even logically connected to the behaviors they trigger. This is a powerful takeaway for me. In my future goal-setting, I’ll intentionally think of cues that might make a good trigger for the new behavior I want to implement. Using cues allows one to piggyback new habits onto old ones.

All of Arnolds rules are intended to do the same thing: take advantage of the way we form habits. Instead of unconsciously developing habits that may or may not help us, we can intentionally form habits that, bit by bit, move us I the direction we want to go.

If you’re interested in this book, you may also be interested in

One Small Step Can Change Your Life by Robert Maurer

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Arnold, Caroline L. Small Move, Big Change: Using Microresolutions to Transform Your Life Permanently. New York: Viking, 2014.

New & Interesting Stuff March 5, 2012

A Sand County Almanac by Aldo Leopold

Around America

Book Review: Cathedral, Forge, and Waterwheel by Frances & Joseph Gies

Cathedral, Forge, and Waterwheel by Frances & Joseph Gies

Cool Stuff, Old and New

Delight yourself in the Lord

Dr. Horrible, the Hamlet of Nerds

Engineering is more a partner than a child of science

Federal Environment & Infrastructure News

Federal News Brief

Fix-It-First

Genesis Death Sandwich

Happy is the man who finds wisdom

Happy Valentine's Day

He who waters will be watered himself

In Brief

In Congress

Infrastructure & Engineering News Roundup

Momentary interests have a more active control over human conduct than general or remote considerations

National League of Cities: Congress Must Address Water Infrastructure

New & Interesting Stuff Feb. 13, 2013

News Brief

Nexus News

No comics publisher would have hired Lichtenstein--he wasn't good enough

T&I Committee Takes Up Infrastructure Issues

Texas Wants to Buy Water

This Year I Will... by M. J. Ryan

USGS Evapotranspiration Maps Available

Water Scarcity

Women's History Month Links

300 Books Reviewed on Keenan’s Book Reviews

I’ve posted reviews of 300 books on this blog. It’s hard to believe.  Here are links to the 50 most recent posts. Further down are links to more reviews.

First Time Reviews

1939 by David Gelernter

A Sand County Almanac by Aldo Leopold

American Nerd by Benjamin Nugent

Arthur & George by Julian Barnes

The Big Thirst by Charles Fishman

Blue Revolution by Cynthia Barnett

Cathedral, Forge, and Waterwheel by Frances & Joseph Gies

Do Androids Dream of Electric Sheep? by Philip K. Dick

Dog Days by Dave Ihlenfeld

Double Your Brain Power by Jean Marie Stine

Epistles

First Chronicles

First John

First Kings

First Peter

The Genius in All of Us by David Shenk

The Guns of the South by Harry Turtledove

Hamlet by William Shakespeare

Hebrews

Help, Thanks, Wow by Anne Lamott

The Highly Sensitive Person by Elaine N. Aron

How to Build an Android by David F. Dufty

I Declare by Joel Osteen

James

Jude

Life's Not Fair, but God is Good by Robert H. Schuller

London Under by Peter Ackroyd

Miss Leavitt's Stars by George Johnson

Men of Tomorrow by Gerard Jones

Mojo by Marshall Goldsmith

The Moon is a Harsh Mistress by Robert Heinlein

The Most Effective Organization in the U.S. by Robert A. Watson & Ben Brown

No Excuses by Brian Tracy

Pauline Letters

Philemon

Quiet by Susan Cain

Rapt by Winifred Gallagher

Reading Like a Writer by Francine Prose

Revelation

Scott Pilgrim and the Infinite Sadness by Bryan Lee O'Malley

Second John

Second Kings

Second Peter

Second Samuel

The Solution by Lucinda Bassett

Succeed by Heidi Grant Halvorson

Superman versus the Ku Klux Klan by Rick Bowers

The Thinking Life by P. M. Forni

Third John

This Year I Will... by M. J. Ryan

Additional and Expanded Reviews

1089 and All That: A Journey into Mathematics by David Acheson

1939 by David Gelernter

American Nerd by Benjamin Nugent

The Big Roads: The Untold Story of the Engineers, Visionaries, and Trailblazers Who Created the American Superhighways by Earl Swift

The Brooklyn Bridge: They Said it Couldn’t be Built by Judith St. George

Buried Alive: The Terrifying History of Our Most Primal Fear by Jan Bondeson

Dreams of Iron and Steel by Deborah Cadbury

The Essential Engineer: Why Science Alone Will Not Solve Our Global Problems by Henry Petroski

The Ghost Map: The Story of London’s Most Terrifying Epidemic—and How It Changed Science, Cities, and the Modern World by Steven Johnson

How to Build an Android: The True Story of Philip K. Dick’s Robotic Resurrection by David F. Dufty

Men of Tomorrow by Gerard Jones

Quiet by Susan Cain

The Secret by Rhonda Byrne

The Sherlockian by Graham Moore

The Physics of Superheroes by James Kakalios

Undaunted Courage: Meriwether Lewis, Thomas Jefferson, and the Opening of the American West by Stephen Ambrose

Continuation of list of 250 books reviewed

First 25 Reviews

Reviews 26-50

Reviews 51-75

Reviews 76-100

Reviews 101-150

Reviews 151-200

Atomic Habits by James Clear

Habits have a profound impact on our lives. They are behaviors we repeat, sometimes automatically, and by repetition, their effects accumulate. It would be great if our habits supported us in being the people we want to be, and if they did not reinforce things we would like to change. James Clear describes how habits work and a system for getting them to work for you in Atomic Habits.

Before working on habits, you need to work on beliefs. Beliefs always win out, and your habits are, to a degree, a manifestation of your beliefs. Fortunately, working on habits can support new beliefs about yourself. You can set up small wins that support your belief in your new identity.

You can also give yourself a break by taking the focus off goals, which can seem overwhelming. Instead, focus on systems. Focus on the things you do, especially the things you do repeatedly, that move you toward being who you want to be. Instead of noticing the gap between where you are and a goal, you can encourage yourself by noticing the progress you make.

Clear describes the process of habit formation. It starts with a cue, which triggers the brain to start a behavior in anticipation of a reward. We experience a craving, a motivation or desire for the reward. As a response, we perform the habitual behavior. Finally, we get a reward that satisfies the craving. Unfortunately, that reward may not satisfy us in helpful ways. We can take advantage of this system to reinforce new behavior patterns and interrupt old patterns.

We can take advantage of the cue by making them more obvious (to trigger wanted behavior) or making them invisible (to prevent the triggering of bad habits). We can rig the craving by making the potential reward more or less attractive. We can make it easier or more difficult to perform a habitual behavior. We can also make the reward more or less satisfying. To superpower these strategies, we can stack them.

In his book, Clear provides several ways to implement these strategies for making and breaking habits. As you develop and implement your habit change strategy, Clear encourages you to seek sweet spot. It will be challenging, and that sense of challenge can be a great motivator, but if you take on to much at once or too large a change, you are likely to experience a failure that can be disheartening. Little wins are great rewards, especially when the feel earned, so seek changes that you can realistically achieve, but that you’ll need to stretch to reach.

If you’re interested in this book, you may also be interested in

The Big Thing by Phyllis Korkki

Blink by Malcolm Gladwell

Changing for Good by James O. Prochaska, John C. Norcross & Carlo C. DiClemente

The Checklist Manifesto by Atul Gawande

Get Smart! by Brian Tracy

How to Fail at Almost Anything and Still Win Big by Scott Adams

Level Up Your Life by Steve Kamb

One Small Step Can Change Your Life by Robert Maurer

Outliers by Malcolm Gladwell

The Power of Habit by Charles Duhigg

Secrets You Keep from Yourself by Dan Neuharth

Small Move, Big Change by Caroline L. Arnold

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones. New York: Avery, 2018.