The Power of Habit
 |
Description
Book Introduction
In just 3 weeks
It becomes a lifelong habit
Why do so many attempts—the Miracle Morning, dieting, exercise, reading, quitting smoking—only last three days? The author of this book argues that this failure isn't due to a lack of willpower, but rather to a failure to consider the brain's structure and nature.
In doing so, we will reveal a practical method that anyone can use to establish habits and maintain them for life through the '3-week habit strategy' that combines cognitive science and coaching theory.
The core reason for failure in habit formation cited in this book is 'a period that is too long from the beginning.'
If you set your goals too far away, such as '6 months' or '1 year', you will end up losing motivation and giving up.
In contrast, three weeks is said to be the optimal period for the brain's 'GPS function (RAS)' to automate new behaviors.
In the first week, start with small goals to strengthen extrinsic motivation, and in the second week, build self-efficacy and expand the task.
In the third week, we shift to intrinsic motivation, which involves feeling pleasure and meaning.
If, through this process, you establish a state of 'wanting to do something naturally' rather than forcing it, the habit will continue in the long term.
In fact, more than 3,000 people in Japan have successfully established habits using this strategy.
This book, which analyzes habit formation from a neuroscientific perspective and presents step-by-step strategies that anyone can follow, will be the optimal habit manual for you.
It also promises the amazing experience of 'when one good habit becomes ingrained, it spreads to other habits.'
Even those who have failed to form habits until now will experience positive changes and maintain lifelong habits if they read this book and focus on it for three weeks.
It becomes a lifelong habit
Why do so many attempts—the Miracle Morning, dieting, exercise, reading, quitting smoking—only last three days? The author of this book argues that this failure isn't due to a lack of willpower, but rather to a failure to consider the brain's structure and nature.
In doing so, we will reveal a practical method that anyone can use to establish habits and maintain them for life through the '3-week habit strategy' that combines cognitive science and coaching theory.
The core reason for failure in habit formation cited in this book is 'a period that is too long from the beginning.'
If you set your goals too far away, such as '6 months' or '1 year', you will end up losing motivation and giving up.
In contrast, three weeks is said to be the optimal period for the brain's 'GPS function (RAS)' to automate new behaviors.
In the first week, start with small goals to strengthen extrinsic motivation, and in the second week, build self-efficacy and expand the task.
In the third week, we shift to intrinsic motivation, which involves feeling pleasure and meaning.
If, through this process, you establish a state of 'wanting to do something naturally' rather than forcing it, the habit will continue in the long term.
In fact, more than 3,000 people in Japan have successfully established habits using this strategy.
This book, which analyzes habit formation from a neuroscientific perspective and presents step-by-step strategies that anyone can follow, will be the optimal habit manual for you.
It also promises the amazing experience of 'when one good habit becomes ingrained, it spreads to other habits.'
Even those who have failed to form habits until now will experience positive changes and maintain lifelong habits if they read this book and focus on it for three weeks.
index
To begin with
Why Aiming for "Three Weeks" Can Make a Habit Last a Lifetime
Too long a period of time is preventing the habit from taking hold. 15
Habits become established by aiming for '3 weeks' 16
My body has changed, so I can become a morning person, read, and quit smoking! 17
Recommendation 20
prolog
Why do habits only need to last three weeks?
If you aim for 21 days, the habit will last a lifetime.
Why haven't previous habit-forming methods been sustainable? 33
The brain has a "GPS" function that guides us to our goals! 33
It's easy to do whatever you want without using your brain's "GPS" function. 35
The brain's GPS function = the brain's RAS function 38
How the Brain's "GPS Function" Works 41
Principle 1: 'I want to be like this no matter what!'
- 'External motivation' activates the brain's RAS function 41
Principle ② I feel like I can achieve it
Self-efficacy strengthens the brain's RAS function 46
Principle ③ It is fun in itself!
- 'Intrinsic motivation' establishes the brain's RAS function 52
The brain's 'GPS function' takes three weeks to establish. 58
Why does the brain's GPS function become established in just three weeks? 58
WEEK 0
preparation
Before we get into the full-fledged '3-week habit strategy',
- Create 'external motivation'
The stronger the image of 'I really want to be like this',
The brain's 'GPS function' is working 63
Why is 'extrinsic motivation' necessary? 63
The will to "become like this" is hidden in every habit. 66
Narrowing down your habits to one 74
Why is it necessary to narrow down your habits to just one? 74
How to narrow down your habits to one? 77
'I really want to be like this'
How to Make Your Images More Powerful 82
STEP 1: Think clearly and concretely about the situation of the 'realized future' 82
STEP 2: Make a loose plan 88
STEP 3: Entrust yourself to the 'environment' associated with your habits 94
1st WEEK
Introduction
Days 1-7
- Increases self-efficacy
42% give up within 7 days of starting. 105
The Cause of Giving Up = Weakening of the Confidence That Something Will Definitely Come True 109
113 Ways to Start Habits That Boost Self-Efficacy
01 Start small - Start with 'once a day', 'one minute a day' 113
02 Do it 'every day', even if it's just a little bit. 118
03 Reflect on your daily accomplishments - Consciously experience moments of growth. 124
04 Positive Affirmation 128 Saying out loud, "I'm definitely moving forward!"
137 Countermeasures for When You Feel Like Giving Up
Create a rule: "Do A, then B" - Triggers and Anchors 138
Observing Your Own Behavior - Metacognition 141
Column 1st Week Reflection and Reinforcement of Imagery 146
2nd WEEK
continue
Day 8-14
- Maintain self-efficacy
Gradually increase the number of tasks - '20 times a day', '20 minutes a day' 153
Points to note 160
Maintain self-efficacy no matter what 161
Setting "challenging yet achievable" goals - This is where your brain gets the most motivation. 163
Why do we need "challenging yet achievable" goals? 163
How do you set goals that are both challenging and achievable? 165
Points to note 168
How to Build Habits That Don't Lower Your Self-Efficacy While Increasing Your Load 170
01 Create a 'special rule' for when you're lazy 170
02. Set a rule that "you don't have to do it every day" - 4 or more days a week is the optimal frequency for making it a habit. 176
03 Praise yourself 180
04 Positive Affirmations That Say "I Did It" 183
Column 2nd Week Reflections and Reinforcement of Imagery 190
3rd WEEK
settlement
Days 15-21
- Create intrinsic motivation
Settling down is a state of being "enjoyable in itself" 195
Why is intrinsic motivation necessary? 195
The state of having intrinsic motivation is itself 'settled' 199
The motivation for habit formation is 'I definitely want to become like this!'
Change it to 'It's fun in itself!' 204
Why change it to "It's fun in itself!"? 204
Increase the percentage of 'fun' 206
Edison is a pro at habit formation 209
How to Make Habits Enjoyable in Their Own 212
01 Clarifying 'Meaning' 212
02 Connecting Habits to "Pleasant Experiences" 221
03 Positive Affirmations Shouting "Have Fun!" 226
Column 3rd Week Reflection and Reinforcement of Imagery 231
Epilogue
A world where habits last a lifetime
When you develop one good habit, many more good habits will follow. 237
When your body changes, everything changes 241
When you develop a good habit, your perspective changes 180 degrees. 244
How will our perspective on the world change? 246
In conclusion 251
Why Aiming for "Three Weeks" Can Make a Habit Last a Lifetime
Too long a period of time is preventing the habit from taking hold. 15
Habits become established by aiming for '3 weeks' 16
My body has changed, so I can become a morning person, read, and quit smoking! 17
Recommendation 20
prolog
Why do habits only need to last three weeks?
If you aim for 21 days, the habit will last a lifetime.
Why haven't previous habit-forming methods been sustainable? 33
The brain has a "GPS" function that guides us to our goals! 33
It's easy to do whatever you want without using your brain's "GPS" function. 35
The brain's GPS function = the brain's RAS function 38
How the Brain's "GPS Function" Works 41
Principle 1: 'I want to be like this no matter what!'
- 'External motivation' activates the brain's RAS function 41
Principle ② I feel like I can achieve it
Self-efficacy strengthens the brain's RAS function 46
Principle ③ It is fun in itself!
- 'Intrinsic motivation' establishes the brain's RAS function 52
The brain's 'GPS function' takes three weeks to establish. 58
Why does the brain's GPS function become established in just three weeks? 58
WEEK 0
preparation
Before we get into the full-fledged '3-week habit strategy',
- Create 'external motivation'
The stronger the image of 'I really want to be like this',
The brain's 'GPS function' is working 63
Why is 'extrinsic motivation' necessary? 63
The will to "become like this" is hidden in every habit. 66
Narrowing down your habits to one 74
Why is it necessary to narrow down your habits to just one? 74
How to narrow down your habits to one? 77
'I really want to be like this'
How to Make Your Images More Powerful 82
STEP 1: Think clearly and concretely about the situation of the 'realized future' 82
STEP 2: Make a loose plan 88
STEP 3: Entrust yourself to the 'environment' associated with your habits 94
1st WEEK
Introduction
Days 1-7
- Increases self-efficacy
42% give up within 7 days of starting. 105
The Cause of Giving Up = Weakening of the Confidence That Something Will Definitely Come True 109
113 Ways to Start Habits That Boost Self-Efficacy
01 Start small - Start with 'once a day', 'one minute a day' 113
02 Do it 'every day', even if it's just a little bit. 118
03 Reflect on your daily accomplishments - Consciously experience moments of growth. 124
04 Positive Affirmation 128 Saying out loud, "I'm definitely moving forward!"
137 Countermeasures for When You Feel Like Giving Up
Create a rule: "Do A, then B" - Triggers and Anchors 138
Observing Your Own Behavior - Metacognition 141
Column 1st Week Reflection and Reinforcement of Imagery 146
2nd WEEK
continue
Day 8-14
- Maintain self-efficacy
Gradually increase the number of tasks - '20 times a day', '20 minutes a day' 153
Points to note 160
Maintain self-efficacy no matter what 161
Setting "challenging yet achievable" goals - This is where your brain gets the most motivation. 163
Why do we need "challenging yet achievable" goals? 163
How do you set goals that are both challenging and achievable? 165
Points to note 168
How to Build Habits That Don't Lower Your Self-Efficacy While Increasing Your Load 170
01 Create a 'special rule' for when you're lazy 170
02. Set a rule that "you don't have to do it every day" - 4 or more days a week is the optimal frequency for making it a habit. 176
03 Praise yourself 180
04 Positive Affirmations That Say "I Did It" 183
Column 2nd Week Reflections and Reinforcement of Imagery 190
3rd WEEK
settlement
Days 15-21
- Create intrinsic motivation
Settling down is a state of being "enjoyable in itself" 195
Why is intrinsic motivation necessary? 195
The state of having intrinsic motivation is itself 'settled' 199
The motivation for habit formation is 'I definitely want to become like this!'
Change it to 'It's fun in itself!' 204
Why change it to "It's fun in itself!"? 204
Increase the percentage of 'fun' 206
Edison is a pro at habit formation 209
How to Make Habits Enjoyable in Their Own 212
01 Clarifying 'Meaning' 212
02 Connecting Habits to "Pleasant Experiences" 221
03 Positive Affirmations Shouting "Have Fun!" 226
Column 3rd Week Reflection and Reinforcement of Imagery 231
Epilogue
A world where habits last a lifetime
When you develop one good habit, many more good habits will follow. 237
When your body changes, everything changes 241
When you develop a good habit, your perspective changes 180 degrees. 244
How will our perspective on the world change? 246
In conclusion 251
Into the book
It's not that you lack persistence, effort, or stamina that you haven't been able to form a habit.
It's your brain's fault that you can't incorporate new habits into your lifestyle.
In other words, we are simply not making good use of our brain's 'GPS function'.
--- p.34
From a cognitive science perspective, the environment provides triggers for habitual behavior.
Environment has a huge impact on behavior.
When the environment becomes a trigger for a particular behavior, it becomes easier for that behavior to occur naturally.
When humans are in a certain environment, certain habits become natural behaviors and can be continued without effort.
For example, leaving your sneakers in the hallway so that you can easily put them on creates an environment conducive to exercise, making it easier for exercise to become a part of your daily routine.
If you don't leave your shoes at the front door or your workout clothes aren't in sight, you're more likely to give up and say, "It's too much of a hassle."
--- p.95
The primary goal for the first week is to increase self-efficacy by saying, "I can do it."
Looking back on the past week, you'll feel a stronger sense of self-efficacy than if you were just moving forward each day, saying, "I was able to do this much in just seven days!"
Also, by reaffirming your goals, you can recall the image you initially dreamed of, "I definitely want to become like this," and become more conscious of the process up to that point.
So, please keep the image of 'I want to be like this' that you had when you started forming the habit.
For example, let's say you draw an image of a person weighing 75 kg weighing 65 kg.
But if you try hard for a week and see no change, you may think that it is unlikely that you will ever reach 65 kg.
But even so, I am increasing it by at least one minute, by at least one time every day.
That's why I don't recommend changing your ideal image (65kg) in just the first week.
In the third week, it is recommended to actively change the weekly plan you were working on, but continue to draw the image itself clearly.
--- p.147
If you can feel that the action is 'enjoyable', then habit formation can move forward.
For example, learning English may seem difficult at first.
Everyone has probably experienced the situation where 'memorizing words is too difficult' or 'memorizing grammar is too much of a hassle'.
However, if you start with small steps like "I'll study for just 5 minutes a day" or "I'll memorize just 5 words a day," and increase your self-efficacy, you'll find yourself laughing at interesting topics while talking to others, and you'll be able to understand foreign movies almost without subtitles, making studying English itself enjoyable.
It's your brain's fault that you can't incorporate new habits into your lifestyle.
In other words, we are simply not making good use of our brain's 'GPS function'.
--- p.34
From a cognitive science perspective, the environment provides triggers for habitual behavior.
Environment has a huge impact on behavior.
When the environment becomes a trigger for a particular behavior, it becomes easier for that behavior to occur naturally.
When humans are in a certain environment, certain habits become natural behaviors and can be continued without effort.
For example, leaving your sneakers in the hallway so that you can easily put them on creates an environment conducive to exercise, making it easier for exercise to become a part of your daily routine.
If you don't leave your shoes at the front door or your workout clothes aren't in sight, you're more likely to give up and say, "It's too much of a hassle."
--- p.95
The primary goal for the first week is to increase self-efficacy by saying, "I can do it."
Looking back on the past week, you'll feel a stronger sense of self-efficacy than if you were just moving forward each day, saying, "I was able to do this much in just seven days!"
Also, by reaffirming your goals, you can recall the image you initially dreamed of, "I definitely want to become like this," and become more conscious of the process up to that point.
So, please keep the image of 'I want to be like this' that you had when you started forming the habit.
For example, let's say you draw an image of a person weighing 75 kg weighing 65 kg.
But if you try hard for a week and see no change, you may think that it is unlikely that you will ever reach 65 kg.
But even so, I am increasing it by at least one minute, by at least one time every day.
That's why I don't recommend changing your ideal image (65kg) in just the first week.
In the third week, it is recommended to actively change the weekly plan you were working on, but continue to draw the image itself clearly.
--- p.147
If you can feel that the action is 'enjoyable', then habit formation can move forward.
For example, learning English may seem difficult at first.
Everyone has probably experienced the situation where 'memorizing words is too difficult' or 'memorizing grammar is too much of a hassle'.
However, if you start with small steps like "I'll study for just 5 minutes a day" or "I'll memorize just 5 words a day," and increase your self-efficacy, you'll find yourself laughing at interesting topics while talking to others, and you'll be able to understand foreign movies almost without subtitles, making studying English itself enjoyable.
--- p.221
Publisher's Review
One habit can change your life
3-week miracle
In cognitive science, the 'keystone habit' effect is the powerful chain reaction in which the establishment of one habit spreads to other areas.
Just as a morning walk can change your sleep, diet, and even work efficiency, one good habit can lead your entire life into a positive cycle.
Habits rewire the brain's neural circuits through repetition and, when combined with positive emotions, create powerful intrinsic motivation.
This increases self-efficacy, which naturally leads to the formation of new habits and goal achievement.
Just as exercise habits lead to reading habits, and study habits lead to business success, once a successful experience is formed, it increases confidence and motivation, and the desire to do something permeates all aspects of daily life.
Ultimately, one good habit can change your perspective on the world.
This is not a simple change in behavior, but a shift in perspective that permeates life.
The world seen through a new lens becomes brighter and clearer, and the realm of possibility and opportunity expands.
As suggested in this book, let's create external motivation, increase self-efficacy, and build internal motivation for three weeks to form habits.
Small habits developed through the '3-Week Habit Strategy' will create big changes in your life.
We invite you to the beginning of that change!
3-week miracle
In cognitive science, the 'keystone habit' effect is the powerful chain reaction in which the establishment of one habit spreads to other areas.
Just as a morning walk can change your sleep, diet, and even work efficiency, one good habit can lead your entire life into a positive cycle.
Habits rewire the brain's neural circuits through repetition and, when combined with positive emotions, create powerful intrinsic motivation.
This increases self-efficacy, which naturally leads to the formation of new habits and goal achievement.
Just as exercise habits lead to reading habits, and study habits lead to business success, once a successful experience is formed, it increases confidence and motivation, and the desire to do something permeates all aspects of daily life.
Ultimately, one good habit can change your perspective on the world.
This is not a simple change in behavior, but a shift in perspective that permeates life.
The world seen through a new lens becomes brighter and clearer, and the realm of possibility and opportunity expands.
As suggested in this book, let's create external motivation, increase self-efficacy, and build internal motivation for three weeks to form habits.
Small habits developed through the '3-Week Habit Strategy' will create big changes in your life.
We invite you to the beginning of that change!
GOODS SPECIFICS
- Date of issue: October 24, 2025
- Page count, weight, size: 260 pages | 152*225*20mm
- ISBN13: 9791194223979
- ISBN10: 1194223974
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