Switch provides a practical framework for implementing lasting change, blending psychology and real-world examples.

The Rider (rational mind) plans, the Elephant (emotional mind) drives energy, and the Path (environment) facilitates change. Successful change aligns all three.	• “For things to change, somebody somewhere has to start acting differently.”

Understand the Rider, Elephant & The Path

Avoid overwhelming the Rider with analysis paralysis. Provide specific, actionable directions for clarity.	• Instead of “be healthier,” set goals like “walk 20 minutes daily.”	• “What looks like resistance is often a lack of clarity.”

Direct the Rider with Clear Goals

Focus on what’s already working and replicate it instead of solving problems from scratch.	•	A malnourished community improved health by identifying families with healthier habits.	•	“Bright spots are your best chance for change.”

Find Bright Spots

Facts alone don’t inspire action. Use emotional appeals to energize the Elephant.	•	A moving video about a cause may prompt donations better than raw statistics.	•	“You have to speak to the Elephant’s heart, not just the Rider’s mind.”

Motivate the Elephant by Evoking Emotions

Break daunting tasks into manageable steps to make them less intimidating.	• Instead of saving $10,000, start with $5 a day.	• “Small wins create momentum.”

Shrink the Change

Simplify processes and remove barriers to encourage desired behavior.	•	Laying out workout clothes the night before increases the likelihood of exercising.	•	“What looks like laziness is often exhaustion.”

Shape the Path by Tweaking The Environment

Tie new behaviors to existing routines or specific cues to create automaticity.	•	Brush teeth right after breakfast instead of randomly during the day.	•	“Action triggers are the secret weapon of change.”

Build Habits with Action Triggers

People tend to follow the crowd. Highlight positive social norms to foster change.	• Noting that most guests reuse towels increases hotel compliance rates.	•	“When people see others doing the right thing, they’re more likely to join in.”

Rally the Herd for Social Influence

Identify and focus on pivotal actions rather than broad aspirations.	•	Instead of “lose weight,” focus on eating vegetables at every meal.	•	“Clarity dissolves resistance.”

Script the Critical Moves

Recognize small achievements to keep morale high and reinforce behavior.	• Gamifying progress with rewards keeps users engaged in habit-building apps.	•	“Big changes come from small beginnings.”

Celebrate Progress to Sustain Momentum

Change isn’t easy, but by aligning rationality, emotion, and the environment, success becomes achievable. Switch offers a roadmap to navigate personal and organizational transformations with optimism and strategy.

Master the art of change with Switch—a guide to aligning logic, emotion, and environment for success!

Why is it so hard to make lasting changes in our companies, in our communities, and in our own lives? The primary obstacle is a conflict that's built into our brains, say Chip and Dan Heath, authors of the critically acclaimed bestseller Made to Stick. Psychologists have discovered that our minds are ruled by two different systems - the rational mind and the emotional mind—that compete for control. The rational mind wants a great beach body; the emotional mind wants that Oreo cookie. The rational mind wants to change something at work; the emotional mind loves the comfort of the existing routine. This tension can doom a change effort - but if it is overcome, change can come quickly. In Switch, the Heaths show how everyday people - employees and managers, parents and nurses - have united both minds and, as a result, achieved dramatic results: • The lowly medical interns who managed to defeat an entrenched, decades-old medical practice that was endangering patients • The home-organizing guru who developed a simple technique for overcoming the dread of housekeeping  • The manager who transformed a lackadaisical customer-support team into service zealots by removing a standard tool of customer service  In a compelling, story-driven narrative, the Heaths bring together decades of counterintuitive research in psychology, sociology, and other fields to shed new light on how we can effect transformative change. Switch shows that successful changes follow a pattern, a pattern you can use to make the changes that matter to you, whether your interest is in changing the world or changing your waistline.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

marketingandsales

Marketing & Sales

health

Health

books

Books

Chip Heath is the professor of Organizational Behavior in the Graduate School of Business at Stanford University.He received his B.S. degree in Industrial Engineering from Texas A&M University and his Ph.D. in Psychology from Stanford.He co-wrote a book titled Switch How to Change Things When Change Is Hard with his brother Dan Heath.

Chip Heath

Dan Heath is a Senior Fellow at Duke University's CASE center. Dan has an M.B.A. from Harvard Business School, and a B.A. from the Plan II Honors Program from the University of Texas at Austin.He co-wrote a book titled Switch: How to Change Things When Change Is Hard with his brother Chip Heath.

Dan Heath

Switch

Studies suggest that cold exposure boosts dopamine levels.Actionable Tip: After taking a warm shower, turn down the temperature until the water feels cold. Stand there for 30 seconds. Each week, increase the time you spend in cold water by 30 seconds until you can tolerate it for two minutes.

Take Cold Showers

Exercising in the morning activates positive chemical reactions-like dopamine release-that benefit the rest of your day.Actionable Tip: Engage in vigorous physical activity immediately after jumping out of bed. Try jogging, doing jumping jacks, or dancing. Anything is OK -as long as it makes you sweat.

Exercise

The more external stimuli you encounter, the more sensory inputs you need to release the same amount. of dopamine. Reducing these stimuli helps reset your brain so you release more dopamine naturally.Actionable Tip: Stop checking your phone in the morning! Instead, do low-stimulation activities -like journaling-immediately after waking.

Revamp Your Morning

Seeing sunlight in the morning triggers dopamine release.If it's sunny out, go outside for five to 10 minutes first thing in the morning.. If it's cloudy out, go outside for at least 30 minutes. Don't just look out the window, which filters a lot of useful light out.

Get Some Sun

Flow, the state of being totally engaged and performing at your peak, increases dopamine.Actionable Tip: Maximize your chances of achieving flow by:<ul><li>Picking a task that provides immediate feedback.</li><li>Selecting a clear goal for this task.</li><li>Working on only this task for a prolonged period.</li></ul>

Get Into Flow

For my daily readers, I won't be able to post for next few days. Most probably I'll resume from 10 or 11 Jan.Dear readers, consider supporting me by leaving a like, and leaving your suggestions in the comments.If you want to help me buy a tab for my studies, you can donate here. I'm literally holding my phone together with a tape.<a href="https://buymeacoffee.com/manas.purwar">Click here to Help 🤝🏻 </a>Any amount makes a huge difference!Date: 05-01-2025

Dear Readers,

productivity

Productivity

exerciseandfitness

Exercise & Fitness

longevity

Longevity

5 Habits That Will Boost Your Dopamine

Most people wake up dehydrated.Benefits of drinking water first thing in the morning: sharpens mental performance, aids in digestion, increases metabolism, flushes out toxins.What I do: Every night before going to sleep I keep a glass or a bottle of water near my bed so that next morning I don't have to think too much and going to kitchen. Try doing this it will help you make this a habit.

Drink Water

Getting sunlight early in the morning helps regulate your internal clock. You'll sleep better, produce more serotonin, and get a boost in energy.

Go outside

"If you make your bed every morning, you will have accomplished the first task of the day...It will encourage you to do another task and another and another"- Adm. William McRaven

Make Your Bed

Meditating in the morning is a great start to the day. You'll feel anchored, calm, and focused.I personally use an app named Atom (not sponsered). It's a great app to make meditation a habit through guided sessions.If you want to learn more check out this post : <a href="https://dsta.sh/6qG8iUEsCryZzLCEA">Mindfulness and Meditation</a>

Meditate

Exercise to the point of sweating for 20 minutes. Your brain will release chemicals that transmit positive feelings, improve mood, and support cellular reproduction.This is my New Year resolution to start exercising daily since I spend most of my time sitting on my study table without moving for hours. On Jan 1, I did 3 pushups. Next day, I did 5. I'm starting slow and easy so this forms a habit.

Somewhere in the world, someone is earning a living doing the thing you're passionate about. Set aside time in the morning for your passion so that it doesn't get pushed aside.

Work On A Passion Project

According to Mel Robbins, you should give yourself a high five in the mirror every morning. This act will boost your confidence, happiness, and ability to achieve your goals. It's science!I know this sounds weird. I also thought like that untill I started to feel its effects. Give yourself a high five and say something positive to yourself. Trust me, this is one of the best thing you can do for yourself.

High Five Yourself

Reading gives you the knowledge that you need to achieve your goals. Commit to reading at least 10 pages a day. (That's 3,650 pages a year.)At the end of this post you'll se a follow button. Press it. And I'll ensure that you get to read ideas like these everyday! 😌

Read

Dear readers, consider supporting me by leaving a like, and leaving your suggestions in the comments.If you are feeling extra generous and want to help me buy a tab for my studies, you can donate here.<a href="https://buymeacoffee.com/manas.purwar">Click here to Donate</a>Any amount makes a huge difference!Date: 03-01-2025

I Need Your Help

<ul><li><a href="https://dsta.sh/9QGxXRcfyT8AwdaU6">7 Things Everyone Should Do After 7 p.m.</a></li><li><a href="https://dsta.sh/MoKYUc4cEZeAvGrB7">5 Self Care Rituals to Relax & Recharge</a></li><li><a href="https://dsta.sh/X69kRNL8AKqcCcnT6">Boost your energy without Caffeine</a></li></ul>

Must Read

meditation

Meditation

8 Things Everyone Should Do Before 8 a.m.

<ul><li>Deep clean your home</li><li>Get rid of everything that does not spark joy</li><li>Put something beautiful in every room</li><li>Put up your vision board where you can see it every day</li></ul>

Environment

<ul><li>Replace old clothes and accessories with things that fit you, flatter you, and make you feel fabulous</li><li>Choose 3 signature hair styles that frame and flatter your face</li><li>Get a signature fragrance and wear it daily</li><li>Groom and polish your nails</li></ul>

Personal Aesthetic

<ul><li>Drink at least 2 liters of water daily</li><li>Workout/break a sweat 5 days a week</li><li>Create a healthy meal prep plan</li><li>Get in 10,000 steps a day</li><li>Moisturize your skin and wear sunscreen daily</li></ul>

<ul><li>Make a vision board</li><li>Find your ikigai</li><li>Make 1, 5, and 10 year life plan</li><li>Make statement of your ideal self</li><li>Create morning and night routine and track it on a habit tracker</li></ul>

Purpose

<ul><li>Gratitude journal every night</li><li>Listen to positive affirmations regularly</li><li>Speak about things in the positive, not the negative</li><li>Journal daily to purge and process negative emotions</li></ul>Must Read : <a href="https://dsta.sh/YVBtPz7ogoeRfvp46">Journaling for Personal Growth</a>

Mindset

<ul><li>Practice a physical skill (new sport, hobby) at least 3 times a week</li><li>Practice a mental skill (language, instrument) at least 3 times a week</li><li>Commit to a daily spiritual practice for 10 min (pray, meditate, etc)</li><li>Read a book a month related to one of your goals</li><li>Form and cultivate relationships regularly</li></ul>Must Read: <a href="https://dsta.sh/6qG8iUEsCryZzLCEA">Mindfulness and Meditation</a>

Personal Growth

<ul><li>Build emergency fund of 6 months living expenses</li><li>Invest in a low cost index fund every month</li><li>Set up automatic monthly savings and investment account contributions</li><li>Put bills on autopay</li><li>Ask for a raise / start side hustle or business</li></ul>Must Read: <a href="https://dsta.sh/8uu6EPtBrSZTrGJ48">Mindset Hacks to Become More Disciplined</a>

Finances

Dear readers, consider supporting me by leaving a like, and leaving your suggestions in the comments.If you are feeling extra generous and want to help me buy a tab for my studies, you can donate here. <a href="https://buymeacoffee.com/manas.purwar">Click here to Donate</a>Any amount makes a huge difference! Date: 01-01-2025

Support Me

Happy New Year! May this year bring you closer to your goals and fill your life with joy. 🎉

career

Career

habits

Habits

How To Get Your Life Together in Next 6 Months 

<ul><li class="ql-align-justify">Neuroplasticity refers to the brain's ability to adapt and reorganize itself throughout life.</li><li class="ql-align-justify">It allows the brain to form new neural connections and pathways in response to experiences.</li></ul>

Definition of Neuroplasticity

<ul><li class="ql-align-justify">Structural neuroplasticity: Changes in the strength of connections between neurons.</li><li class="ql-align-justify">Functional neuroplasticity: Permanent changes in synapses due to learning and development.</li></ul>

Types of Neuroplasticity

<ul><li class="ql-align-justify">Aids recovery from brain injuries and strokes</li><li class="ql-align-justify">Enhances memory and cognitive abilities</li><li class="ql-align-justify">Improves learning capacity</li><li class="ql-align-justify">Helps manage chronic pain and mental health conditions</li></ul>

Benefits of Neuroplasticity

<ul><li class="ql-align-justify">Learning new skills (e.g., musical instruments, languages)</li><li class="ql-align-justify">Physical exercise</li><li class="ql-align-justify">Mindfulness meditation</li><li class="ql-align-justify">Enriched environments with novelty and challenges</li><li class="ql-align-justify">Adequate sleep</li></ul>

Factors Promoting Neuroplasticity

<ul><li class="ql-align-justify">More pronounced in children but still present in adults</li><li class="ql-align-justify">Can help slow age-related cognitive decline</li></ul>

Neuroplasticity Across the Lifespan

<ul><li class="ql-align-justify">Potential for treating depression, anxiety, and ADHD</li><li class="ql-align-justify">Useful in managing chronic pain</li><li class="ql-align-justify">Aids in recovery from traumatic brain injuries</li></ul>

Applications in Mental Health

<ul><li class="ql-align-justify">Engage in lifelong learning</li><li class="ql-align-justify">Practice mindfulness meditation</li><li class="ql-align-justify">Maintain a healthy lifestyle (exercise, proper sleep, nutrition)</li><li class="ql-align-justify">Seek out new experiences and challenges</li></ul>

Practical Ways to Boost Neuroplasticity

<ul><li class="ql-align-justify">Many commercial brain games lack scientific backing</li><li class="ql-align-justify">Engaging in diverse, real-world activities is more effective</li></ul>

Limitations of "Brain Training" Games

<ul><li class="ql-align-justify">Ongoing research into neurogenesis (growth of new neurons)</li><li class="ql-align-justify">Potential for developing targeted therapies for various brain conditions</li></ul>

Future Directions

Brain's Incredible Power: Rewire Your Mind, Change Your Life!

mentalhealth

Mental Health

problemsolving

Problem Solving

What Is Neuroplasticity? A Psychologist Explains

Most people with high mobility have headaches, but these headaches usually aren't too frequent and don't affect daily activities. However, headaches can get worse over time and disrupt daily activities.<a href="https://www.who.int/news-room/fact-sheets/detail/headache-disorders">Globally, headache disorders affect about 40% of the population, or 3.1 billion people in 2021.</a> These disorders are more common in women than in men. Headaches are among the three most common neurological conditions for most age groups, ranging from 5 years old to 80 years old.

Why people often get headache?

<a href="https://rsjrw.id/artikel/mengenali-dan-mengatasi-cephalgianyeri-kepala-pada-usia-produktif">A study in Bali</a> <a href="https://ojs.unud.ac.id/index.php/eum/article/download/81238/51863?utm"></a> found that people with busy schedules and high mobility are more likely to have headaches than people with less busy schedules and low mobility. People with busy schedules and high mobility have a 46% chance of having headaches.
<a href="https://pubmed.ncbi.nlm.nih.gov/4838915/">A study in the Journal of Neurology, Neurosurgery, and Psychiatry</a> found that of 80 people who ate chocolate, only 13 experienced headaches, suggesting that bodies react differently to chocolate. But dark chocolate's content and active compounds can reduce headache pain by up to 30%.

Statistically, why people often get headache?

There are four main stages of how dark chocolate works to help relieve headaches:
<ol>
<li>Initial Chew and Absorb Stage</li>
<li>Digestion Process in the Stomach</li>
<li>Absorption in the Small Intestine</li>
<li>Blood Flow to the Brain</li>
</ol>

How does dark chocolate reduce headaches?

When you chew dark chocolate, active compounds like caffeine, flavonoids, theobromine, and magnesium are released. The taste buds pick up on the sweet and bitter flavors. Then, the brain releases endorphins, or "happiness hormones." These help the body feel relaxed.

Initial Chew and Absorb Stage

Once swallowed, dark chocolate reaches the stomach, where the compounds are broken down into smaller molecules. These molecules are then prepared to be absorbed by the body. After dark chocolate absorbed, the nutrition inside dark chocolate will give reduce pain effect of our headache.

Digestion Process in the Stomach

In the small intestine, the active compounds from dark chocolate begin to be absorbed more deeply. This process ensures that the body gets the most out of the nutrients.

Absorption in the Small Intestine

Caffeine, theobromine, and endorphins travel through the blood to the brain. These compounds work together to reduce pressure on the nerves and provide a relaxing effect that reduces the intensity of headaches.

Blood Flow to the Brain

<ul><li class="ql-align-justify">It's good for your heart.</li></ul>The flavonoids in dark chocolate help improve the elasticity of blood vessels, lower blood pressure, and increase good cholesterol while reducing bad cholesterol. This can help reduce the risk of heart disease.<ul><li class="ql-align-justify">It affects brain function.</li></ul>Dark chocolate also helps improve memory and aids in the process of receiving information.<ul><li class="ql-align-justify">It reduces stress and improves mood.</li></ul>The endorphins present in dark chocolate relax the body and reduce pressure on the nerves in the brain. This leads to lower stress levels and a better mood.

Benefits of Eating Dark Chocolate Regularly

The bitterness of dark chocolate can bring a sweet painkiller of headache, even another benefits will come along.

Pelajari 4 proses bagaimana cokelat hitam dapat meredakan sakit kepala serta manfaat luar biasanya untuk kesehatan. Temukan solusinya di sini!

food

Food

Is it true that eating dark chocolate can reduce headache? Let’s explore it!

Mastering the art of concentration takes time, patience, and continuous effort. It is a process that requires you to continuously practice and apply different techniques until you see visible results.

One of the simplest and easiest techniques to increase concentration is to focus on your breathing. Sit in a meditative position with your legs crossed, back straight, and your eyes closed. Focus on each breath, inhaling and exhaling deeply. You can do this for as long as you like, with no fixed time limit.

Focus on Breathing

Another powerful technique used by Buddhist monks is to concentrate on a candle flame. Light a candle and sit in a quiet place, focusing your attention on the flame. This helps you to concentrate and still your mind.

Focus on a Candle Flame

You can choose any object that is convenient for you and focus on it. For example, you can hold a pen and concentrate on its cap for a while. This helps to train your mind to concentrate on one thing at a time, improving your overall concentration.

Focus on an Object

Affirmations are powerful statements that help to reprogram your mind. Choose affirmations that resonate with you and repeat them to yourself, focusing on the present moment. For example, "I can concentrate on my studies" or "My subconscious mind can concentrate for long hours on anything."

Affirmations

Gyan Mudra is a hand gesture that helps to increase concentration. To perform this mudra, bring your thumb, index, and middle finger together and applying pressure on them (as shown in the above picture). Do this for 20-30 minutes while sitting in a meditative position every day.

Gyan Mudra

mindfulness

Mindfulness

education

Learning & Education

Master the art: of Concentration and Focus

Andrew Huberman, a neuroscientist and professor at Stanford, runs the Huberman Lab Podcast, a goldmine for anyone curious about science-backed strategies to optimize health, performance, and mental well-being. Here’s why you should tune in:

Huberman breaks down complex neuroscience into actionable steps. Topics range from improving sleep and focus to managing stress and building better habits.

Science Simplified

Each episode offers practical advice. Want better sleep? Try his “morning sunlight rule” for regulating your circadian rhythm.

Actionable Takeaways

Huberman brings together cutting-edge research and personal enthusiasm, often featuring guest experts in diverse fields like fitness, nutrition, and psychology.

Expertise Meets Passion

•	The Science of Sleep 💤	•	How to Build Habits That Last 🧠	•	The Science of Dopamine & Motivation 🚀

Must Listen episodes

Huberman’s insights empower listeners to take charge of their health, one habit at a time. Whether you’re a student, professional, or simply curious, there’s something for everyone. 🎧 Start your journey today! Look up Huberman Lab on your favorite podcast platform and start with a topic that resonates with you.

Why it matters

“Small actions, done consistently, lead to profound changes in your brain and body.”

🎙️ Unlocking Potential with Andrew Huberman’s Podcast

Listen to Dr. Andrew Huberman on Spotify. Artist · 33.9K monthly listeners.

scienceandnature

Science & Nature

Dr. Andrew Huberman

Did you know your gut houses the Enteric Nervous System (ENS), often called the "second brain"? This system, with over 100 million neurons, communicates directly with your brain, influencing emotions, stress, and overall mental well-being.

1️⃣ Your Gut: The Second Brain

Your gut is home to trillions of microorganisms that produce neurotransmitters like serotonin and dopamine. Amazingly, about 90% of your serotonin (the "feel-good" hormone) is made in the gut! A balanced microbiome can keep anxiety and depression at bay.

2️⃣ The Role of the Microbiome

Ever felt butterflies in your stomach before a big event? Stress affects the gut by altering its microbiota and triggering inflammation, which can feed back into the brain, worsening mental health symptoms.

3️⃣ Stress and the Gut-Brain Loop

What you eat directly impacts your gut and mind. Foods rich in prebiotics (like bananas and oats) and probiotics (like yogurt and kimchi) nurture a thriving microbiome, promoting calmness and mental clarity.

4️⃣ Foods That Heal

<ul><li class="ql-align-justify">Frequent mood swings</li><li class="ql-align-justify">Anxiety or depression</li><li class="ql-align-justify">Digestive issues like bloating</li><li class="ql-align-justify">Fatigue or brain fog</li></ul>

5️⃣ Signs Your Gut Might Be Impacting Your Mind

Prioritize Fermented FoodsIncorporate kimchi, sauerkraut, kefir, or miso into your meals to boost your gut's good bacteria.Try Intermittent FastingGive your gut a break with periods of fasting to allow it to repair and rebalance.Embrace PolyphenolsFoods like berries, green tea, dark chocolate, and olive oil contain these compounds that support gut health.Mind Your MedicationsOveruse of antibiotics and NSAIDs can disrupt gut health. Consult a doctor to minimize long-term impacts.Sleep Like a BabyAim for 7-8 hours of quality sleep to improve gut's rhythm and mental clarity.

6️⃣ Take Charge of Your Gut-Mind Health

Feed Your Gut Right, and Your Brain Won’t Throw a Fit!

The Brain-Gut Connection - How Gut Health Influences Mental Health

In a world where we often seek validation and love from others, self-love is often mistaken as self-indulgence. People easily justify affection for others, but when asked to be affectionate towards themselves, they hesitate as if love can only be outsourced. If love emerges from within it can only be used to fill others' cups. How Dare I try to fill my own cup without feeling like a narcissist? No wonder people keep waiting for someone to rescue them.

Return to love

For a long time, self-love was a language that was so foreign to me that I could feel a giant language barrier. But with time I realized it had been built into me and all I had to do was return to it. So, there are Seven ways you can love yourself. I.e speak the language of self-love. And I am gonna teach you all those languages.

Learning to love yourself is the beginning of a lifelong romance. And it starts with building yourself a routine.Now you might ask, "Utkarsh, why do we need a routine?" I’d say: because once you establish a routine, you create a set of actions that you no longer resist. Why? Because you’ve practiced them. Over time, they become second nature—you can do them on autopilot.It no longer feels like pushing a boulder up a hill because you’ve been doing it every day. Your brain adapts. You become what you consistently do, not what you did just once. You need to create four types of routines—routines.

1)Build yourself a Routine

Create a morning routine that excites you and makes waking up a pleasure. This routine should focus on nurturing yourself before the world starts pulling you in all kinds of directions. A good morning routine can even prevent you from staying up too late due to unnecessary scrolling or binge-watching.For example, this could involve taking a peaceful walk in nature, like at a park, and doing some yoga.Here’s a great question to guide you:“How can I create peaceful mornings where I feel confident and self-assured about myself?”

a) Morning Routine

Do you know who you’re going to spend the rest of your life with? With yourself! 

Return to Love

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