[Korean Edition Preface] To my beloved Korean readers:
[To begin with] What matters is not talent, but persistence.
[Note] How to read this book

Chapter 1: Is willpower innate?

How I spend my days | Enjoying seclusion for a while | Free time that isn't enjoyable at all | Minimalism is a safety net | Why New Year's resolutions always fail? | Everything is a 'reward' and a 'punishment' | One apple today, two apples tomorrow | The immediate reward seems bigger | Why can't we wait for a later reward? | Should I eat the marshmallow or not? | Can the marshmallow experiment predict the future? | Questions raised by the marshmallow experiment | Does willpower decrease with use? - The radish experiment | Why couldn't I resist the last ice cream? | Some willpower decreases because I 'didn't do it' | The emotion called 'anxiety' that eats away at willpower | The hormone that calms anxiety | It's not willpower that's consumed, it's emotions | If you're in a good mood, you can even wait for a marshmallow | Hot and cold systems | A hot system that runs wild with stress | Cooling by the cold system | Is willpower an innate talent? | Willpower changes with changing environments | Isn't it just a matter of the number of times you're tempted? | The trick of dopamine | 'Cognition' is a skill that can be learned | People with strong willpower are never tempted in the first place. | Worrying = becoming conscious. | Habits are actions performed with little thought. | Chapter 1 Summary

Chapter 2: What is a Habit?

45 percent of our actions are habits | Our morning routine | Can you explain how to ride a bike in words? | People who cook and drive while asleep | Consciousness is like a 'newspaper' | Why we can't see our noses | The moment we wake up | Newspaper headlines change when we have a stomachache | Do humans have free will? | Who decides what we hum? | My actions are determined by majority vote | Habits that overcome dissent | I am not my own king | Making myself a creature of habit | The rat that finds chocolate without using its head | The three elements of habit | Habits actually change the brain | The 'cues' of yoga and journaling | It starts with looking at your desk | The cue that makes you drink | A chain-linked routine | Routines move the mind | People need a reward to move | Anything can be a reward | Why do we run in the blazing sun in midsummer? | Does running release endorphins? | The essential stress | Why Bill Gates and Jeff Bezos work | Aerobic exercise makes neurons grow | Schools that improved grades with "zero period PE" | First, define "reward" | How to ignore marshmallows | Chapter 2 Summary

Chapter 3: 55 Ways to Stick to New Habits

STEP 01 Break the vicious cycle
STEP 02 First, decide on the 'habit to give up'.
STEP 03 Use the turning point
STEP 04 It's easier to quit completely
STEP 05 You must pay the price
STEP 06 Identify the cue and reward of the habit.
STEP 07 Become a detective and find the culprit behind bad habits.
STEP 08 There is no such thing as a 'naturally like that person'
STEP 09: First, conquer the 'Keystone Habit'.
STEP 10: Write a self-observation journal.
STEP 11: Train Your "Cold System" Through Meditation
STEP 12 It's normal to feel unmotivated before starting.
STEP 13: Let's lower the barrier to entry.
STEP 14 Don't leave even the smallest obstacles unattended
STEP 15: Raise the barrier to entry for habits you want to break.
STEP 16 Investing money in the initial investment
STEP 17 Break your goals down into smaller chunks.
STEP 18: Set your goals ridiculously small.
STEP 19 Start right now, starting today
STEP 20 It's easier to do it every day
STEP 21: Plan for 'Exceptions'
STEP 22 You can enjoy it because it's clumsy
STEP 23 Pull the trigger
STEP 24 Create an adult schedule
STEP 25 No one has concentration.
STEP 26 Act according to the date
STEP 27: Habits are promises to yourself.
STEP 28 Set up temporary compensation
STEP 29 There are many types of motivation and rewards.
STEP 30: Use the perspectives of others
STEP 31 Declare in advance
STEP 32 Think from a third-person perspective
STEP 33: Take your hands off when you want to do more.
STEP 34 Does not stop completely
STEP 35 If you don't do it every day, you'll get awkward.
STEP 36 Be sure to keep a record
STEP 37 Rest as much as you can
STEP 38 The benefits of napping are enormous.
STEP 39 Take a break while being active
STEP 40: Cherish your break time too.
STEP 41 Don't confuse 'purpose' with 'goal'
STEP 42: First, look only at the goal in front of you.
STEP 43: Failure is essential.
STEP 44: Give yourself 100 points
STEP 45 How many days will it take for it to become a habit?
STEP 46 It's better to do something than not to do something.
STEP 47 Increase the difficulty level little by little
STEP 48: Overcome the Valley of Trials
STEP 49 Self-efficacy increases with each practice
STEP 50: Start a chain reaction
STEP 51 Habits have application.
STEP 52 Create your own habits
STEP 53 Compromise with other people's habits
STEP 54 Habits eventually break.
STEP 55 There is no perfection in habits.

Chapter 4: We Are Made of Habits

The true nature of 'effort' revealed in habits | Is 'effort' painful? | "I'm just doing what I love to my heart's content" | Let's distinguish between effort and perseverance | Did you choose it yourself? | There are levels of perseverance in habits, too | Effort based on your own standards is enough | Misconceptions about 'talent' | Geniuses without talent | Are Einstein and Darwin also criminals? | How far can you push yourself? | The truth about talent that's too ordinary | Separating genius from yourself | Talent for addition, talent for multiplication | It's not that you don't have talent, it's that you stop | Giving up means making it clear | You can understand even if you get sick | Forget the word 'talent' | What about the issue of genetics? | The answer to genetics or environment | You have no choice but to play with the cards you're given | Is it because I'm too greedy? | The greatest reward is liking yourself | Not everyone aspires to be the best | From complexity to simplicity | An era when life and growth were connected | Why do people pursue growth? | An era when growth must be desired | There's a hole in the wallet of happiness | Anxiety won't go away, so we have no choice but to live with it | I hate it, but it's essential | The mind is also made of habits | Kindness and laughter are also habits | Habits of thinking | Habits are being formed even at this moment | The pain of laziness, the pain of effort | Emotions and willpower are one body | Everyone is somehow happy and somehow unhappy | The companion called suffering | Thinking while running, and running while thinking

[In conclusion] The last habit I learned
[Revised Edition Review] Protecting Your Own and Others' Dignity
References

The moment you hesitate, "Should I do it or not?", the habit runs away.
55 Habit Strategies That Make Your Body React Before Your Mind

I asked a 90-year-old grandmother what her biggest regret was in life.
The author's perspective on life changed 180 degrees after hearing an unexpected answer.
“I wanted to learn the violin when I was around 60, but I gave up because I thought it was too late.
If I had started then, I could have played for 30 years… ” Once the excitement of the beginning of the year wears off, the ‘three-day’ New Year’s resolutions naturally lose their luster.
If you have been secretly giving up on becoming the 'me I want to be' this year, saying things like, 'That's just how I am,' 'I need to be reborn to do that,' or 'I'll just live the way I've always lived,' now is the time to meet the changed you with this book.

Healthy eating habits, quitting smoking, quitting drinking, studying English…
Why do we fail and fail to accomplish the things we've decided to do and should do? The answer isn't a lack of willpower or a lack of effort.
This is because it brought about the ‘consciousness’ that requires immediate choice and decision.
Fumio Sasaki, who became a world-wide bestselling author through minimalism, emphasizes that in order to create habits, you must reduce the number of times you bring something to your consciousness by thinking about whether to do it or not in the first place, so that you act “almost without thinking.”
Just as we can't remember whether we put our shoes on the left or the right when we left the house this morning, the habits we want to develop must become unconscious actions.
And this book contains 55 specific and friendly steps so that you can start creating habits at any time, even with a very light heart.
If you make the honest habits you've been dreaming of your own for a tomorrow without regrets, your life will change completely.

Once it becomes a habit, you can continue,
If you keep going, you can do well

If you resolved to write a diary every day at the beginning of the year, but you feel discouraged after a day or two, try writing a line in your diary saying, "Oh, I don't want to write a diary."
Then the next sentence will follow naturally.
‘Because I had a hard day today…’ This psychology of continuing something once you start is called ‘operational excitement theory.’
Whatever the name, the important thing is that the human brain structure is designed to continue without difficulty once it is started.
In addition, it thoroughly analyzes and utilizes our behavioral patterns and brain structures, such as planning 'exceptions', making an adult's schedule, and using other people's gaze, as well as the three elements of habits - signals, routines, and reward mechanisms - to become a kind and delicate guide so that you can continue to move forward without giving up or stopping.

Additionally, what the author particularly emphasizes in this revised and expanded edition is that we must understand and support ourselves even if we fail to maintain a habit.
Habits, once formed, do not last forever.
It's the same for everyone.
So, even in such moments, instead of feeling frustrated or blaming yourself, you should be able to start over from the beginning with a light heart, thinking, “This is how habits are.”
That's where the habit is completed.
You can't be born again, but if you develop good habits, it's like being born again.
Habits are the one success mechanism that all successful people unanimously emphasize.
Through "I Decided to Change My Habits a Little," you will experience the wonders of small habits that can bring about overwhelming achievements.