Lazy Susan - Miles Davis - Vol. 1 (CD)

Within a few months, this simple writing habit led to my first one thousand email subscribers, and by the end of that number had grown to more than thirty thousand people.

Inmy email list expanded to over one hundred thousand subscribers, which made it one of the fastest-growing newsletters on the internet. I had felt like an impostor when I began writing two years earlier, but now I was becoming known as an expert on habits—a new label that excited me but also felt uncomfortable.

I had never considered myself a master of the topic, but rather someone who was experimenting alongside my readers. InI reached two hundred thousand email subscribers and signed a book deal with Penguin Random House to begin writing the book you are reading now. As my audience grew, so did my business opportunities. I was increasingly asked to speak at top companies about the science of habit formation, behavior change, and continuous improvement. I found myself delivering keynote speeches at conferences in the United States and Europe.

Inmy articles began to appear regularly in major publications like Time, Entrepreneur, and Forbes. Incredibly, my writing was read by over eight million people that year. At the start ofI launched the Habits Academy, which became the premier training platform for organizations and individuals interested in building better habits in life and work.

In total, over ten thousand leaders, managers, coaches, and teachers have graduated from the Habits Academy, and my work with them has taught me an incredible amount about what it takes to make habits work in the real world. As I put the finishing touches on this book injamesclear. I had to rely on small habits to rebound from my injury, to get stronger in the gym, to perform at a high level on the field, to become a writer, to build a successful business, and simply to develop into a responsible adult.

In the pages that follow, I will share a step-by-step plan for building better habits—not for days or weeks, but for a lifetime. The fields I draw on—biology, neuroscience, philosophy, psychology, and more—have been around for many years.

What I offer you is a synthesis of the best ideas smart people figured out a long time ago as well as the most compelling discoveries scientists have made recently. My contribution, I hope, is to find the ideas that matter most and connect them in a way that is highly actionable. Anything wise in these pages you should credit to the many experts who preceded me.

Anything foolish, assume it is my error. The backbone of this book is my four-step model of habits—cue, craving, response, and reward—and the four laws of behavior change that evolve out of these steps. Behavioral scientists like Skinner realized that if you offered the right reward or punishment, you could get people to act in a certain way.

Internal states—our moods and emotions—matter, too. In recent decades, scientists have begun to determine the connection between our thoughts, feelings, and behavior. This research will also be covered in these pages. In total, the framework I offer is an integrated model of the cognitive and behavioral sciences. I believe it is one of the first models of human behavior to accurately account for both the influence of external stimuli and internal emotions on our habits. While some of the language may be familiar, I am confident that the details—and the applications of the Four Laws of Behavior Change—will offer a new way to think about your habits.

Human behavior is always changing: situation to situation, moment to moment, second to second. The lasting principles you can rely on year after year. The ideas you can build a business around, build a family around, build a life around. The strategies I cover will be relevant to anyone looking for a step-by-step system for improvement, whether your goals center on health, money, productivity, relationships, or all of the above. As long as human behavior is involved, this book will be your guide.

The organization, which was the governing body for professional cycling in Great Britain, had recently hired Dave Brailsford as its new performance director. At the time, professional cyclists in Great Britain had endured nearly one hundred years of mediocrity. In years, no British cyclist had ever won the event. In fact, the performance of British riders had been so underwhelming that one of the top bike manufacturers in Europe refused to sell bikes to the team because they were afraid that it would hurt sales if other professionals saw the Brits using their gear.

Brailsford had been hired to put British Cycling on a new trajectory. They redesigned the bike seats to make them more comfortable and rubbed alcohol on the tires for a better grip. The team tested various fabrics in a wind tunnel and had their outdoor riders switch to indoor racing suits, which proved to be lighter and more aerodynamic. Brailsford and his team continued to find 1 percent improvements in overlooked and unexpected areas.

They tested different types of massage gels to see which one led to the fastest muscle recovery. They hired a surgeon to teach each rider the best way to wash their hands to reduce the chances of catching a cold.

They even painted the inside of the team truck white, which helped them spot little bits of dust that would normally slip by unnoticed but could degrade the performance of the finely tuned bikes. As these and hundreds of other small improvements accumulated, the results came faster than anyone could have imagined. Just five years after Brailsford took over, the British Cycling team dominated the road and track cycling events at the Olympic Games in Beijing, where they won an astounding 60 percent of the gold medals available.

Four years later, when the Olympic Games came to London, the Brits raised the bar as they set nine Olympic records and seven world records. The next year, his teammate Chris Froome won the race, and he would go on to win again in, andgiving the British team five Tour de France victories in six years. During the ten-year span from toBritish cyclists won world championships and sixty-six Olympic or Paralympic gold medals and captured five Tour de France victories in what is widely regarded as the most successful run in cycling history.

How does a team of previously ordinary athletes transform into world champions with tiny changes that, at first glance, would seem to make a modest difference at best? Why do small improvements accumulate into such remarkable results, and how can you replicate this approach in your own life?

Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight, building a business, writing a book, winning a championship, or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about. The difference a tiny improvement can make over time is astounding. What starts as a small win or a minor setback accumulates into something much more.

Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, five, or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent. This can be a difficult concept to appreciate in daily life.

We make a few changes, but the results never seem to come quickly and so we slide back into our previous routines. Unfortunately, the slow pace Lazy Susan - Miles Davis - Vol. 1 (CD) transformation also makes it easy to let a bad habit slide. If you procrastinate and put your project off until tomorrow, there will usually be time to finish it later. A single decision is easy to dismiss. But when we repeat 1 percent errors, day after day, by replicating poor decisions, duplicating tiny mistakes, and rationalizing little excuses, our small choices compound into toxic results.

The impact created by a change in your habits is similar to the effect of shifting the route of an airplane by just a few degrees. If a pilot leaving from LAX adjusts the heading just 3.

Such a small change is barely noticeable at takeoff—the nose of the airplane moves just a few feet— but when magnified across the entire United States, you end up hundreds of miles apart.

Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations.

What matters is whether your habits are putting you on the path toward success. You should be far more concerned with your current trajectory than with your current results. Your outcomes are a lagging measure of your habits.

Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day?

Tiny battles like these are the ones that will define your future self. Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy. Habits are a double-edged sword. Bad habits can cut you down just as easily as good habits can build you up, which is why understanding the details is crucial.

You need to know how habits work and how to design them to your liking, so you can avoid the dangerous half of the blade. Accomplishing one extra task is a small feat on any given day, but it counts for a lot over an entire career.

The effect of automating an old task or mastering a new skill can be even greater. The more tasks you can handle without thinking, the more your brain is free to focus on other areas. Knowledge compounds. Furthermore, each book you read not only teaches you something new but also opens up different ways of thinking about old ideas.

It builds up, like compound interest. People reflect your behavior back to you. The more you help others, the more others want to help you. Being a little bit nicer in each interaction can result in a network of broad and strong connections over time. Negative Compounding Stress compounds. The frustration of a traffic jam. The weight of parenting responsibilities. The worry of making ends meet. The strain of slightly high blood pressure.

By themselves, these common causes of stress are manageable. But when they persist for years, little stresses compound into serious health issues. Negative thoughts compound. The more you think of yourself as worthless, stupid, or ugly, the more you condition yourself to interpret life that way.

You get trapped in a thought loop. The same is true for how you think about others. Once you fall into the habit of seeing people as angry, unjust, or selfish, you see those kind of people everywhere. Outrage compounds. Riots, protests, and mass movements are rarely the result of a single event. Instead, a long series of microaggressions and daily aggravations slowly multiply until one event tips the scales and outrage spreads like wildfire.

The room is cold and you can see your breath. It is currently twenty- five degrees. Ever so slowly, the room begins to heat up. Twenty-six degrees. The ice cube is still sitting on the table in Lazy Susan - Miles Davis - Vol. 1 (CD) of you. Twenty-nine degrees.

Still, nothing has happened. Then, thirty-two degrees. The ice begins to melt. A one-degree shift, seemingly no different from the temperature increases before it, has unlocked a huge change.

Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change. This pattern shows up everywhere. Cancer spends 80 percent of its life undetectable, then takes over the body in months. Bamboo can barely be seen for the first five years as it builds extensive root systems underground before exploding ninety feet into the air within six weeks. Similarly, habits often appear to make no difference until you cross a critical threshold and unlock a new level of performance.

In the early and middle stages of any quest, there is often a Valley of Disappointment. This is one of the core reasons why it is so hard to build habits that last. People make a few small changes, fail to see a tangible result, and decide to stop. But in order to make a meaningful difference, habits need to persist long enough to break through this plateau—what I call the Plateau of Latent Potential. If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve.

It is often because you have not yet crossed the Plateau of Latent Potential. Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees.

When you finally break through the Plateau of Latent Potential, people will call it an overnight success. The outside world only sees the most dramatic event rather than all that preceded it. It is the human equivalent of geological pressure. Two tectonic plates can grind against one another for millions of years, the tension slowly building all the while.

Then, one day, they rub each other once again, in the same fashion they have for ages, but this time the tension is too great. An earthquake erupts. Change can take years—before it happens all at once. Lazy Susan - Miles Davis - Vol. 1 (CD) requires patience. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.

At the very least, we hope it will come quickly. In reality, the results of our efforts are often delayed. It is not until months or years later that we realize the true value of the previous work we have done. However, this work was not wasted. It was simply being stored. It is not until much later that the full value of previous efforts is revealed.

All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us.

And the task of building a good habit is like cultivating a delicate flower one day at a time. But what determines whether we stick with a habit long enough to survive the Plateau of Latent Potential and break through to the other side? What is it that causes some people to slide into unwanted habits and enables others to enjoy the compounding effects of good ones?

For many years, this was how I approached my habits, too. Each one was a goal to be reached. I set goals for the grades I wanted to get in school, for the weights I wanted to lift in the gym, for the profits I wanted to earn in business.

I succeeded at a few, but I failed at a lot of them. Eventually, I began to realize that my results had very little to do with the goals I set and nearly everything to do with the systems I followed.

Goals are about the results you want to achieve. Systems are about the processes that lead to those results. Your system is the way you recruit players, manage your assistant coaches, and conduct practice. Your system is how you test product ideas, hire employees, and run marketing campaigns.

Your system is how often you practice, how you break down and tackle difficult measures, and your method for receiving feedback from your instructor. Now for the interesting question: If you completely ignored your goals and focused only on your system, would you still succeed?

For example, if you were a basketball coach and you ignored your goal to win a championship and focused only on what your team does at practice each day, would you still get results?

I think you would. The goal in any sport is to finish with the best score, but it would be ridiculous to spend the whole game staring at the scoreboard. The only way to actually win is to get better each day. If you want better results, then forget about setting goals. Focus on your system instead.

What do I mean by this? Are goals completely useless? Of course not. A handful of problems arise when you spend too much time thinking about your goals and not enough time designing your systems.

Problem 1: Winners and losers have the same goals. Goal setting suffers from a serious case of survivorship bias. Every Olympian wants to win a gold medal. Every candidate wants to get the job.

And if successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.

Presumably, they had wanted to win the race every year before—just like every other professional team. The goal had always been there. It was only when they implemented a system of continuous small improvements that they achieved a different outcome. Problem 2: Achieving a goal is only a momentary change. Imagine you have a messy room and you set a goal to clean it. If you summon the energy to tidy up, then you will have a clean room—for now.

You treated a symptom without addressing the cause. Achieving a goal only changes your life for the moment. We think we need to change our results, but the results are not the problem.

What we really need to change are the systems that cause those results. When you solve problems at the results level, you only solve them temporarily. In order to improve for good, you need to solve problems at the systems level. Fix the inputs and the outputs will fix themselves.

Problem 3: Goals restrict your happiness. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. You mentally box yourself into a narrow version of happiness.

This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success.

A systems-first mentality provides the antidote. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envision. Problem 4: Goals are at odds with long-term progress.

Many runners work hard for months, but as soon as they cross the finish line, they stop training. The race is no longer there to motivate them. When all of your hard work is focused on a particular goal, what is left to push you forward after you achieve it? This is why many people find themselves reverting to their old habits after accomplishing a goal.

The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It is about the cycle of endless refinement and continuous improvement.

Ultimately, it is your commitment to the process that will determine your progress. The problem is your system. You do not rise to the level of your goals. You fall to the level of your systems.

Focusing on the overall system, rather than a single goal, is one of the core themes of this book. It is also one of the deeper meanings behind the word atomic. But atomic habits are not just any old habits, however small. They are little habits that are part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results. Habits are like the atoms of our lives.

Each one is a fundamental unit that contributes to your overall improvement. At first, these tiny routines seem insignificant, but soon they build on each other and fuel bigger wins that multiply to a degree that far outweighs the cost of their initial investment. They are both small and mighty. This is the meaning of the phrase atomic habits—a regular practice or routine that is not only small and easy to do, but also the source of incredible power; a component of the system of compound growth.

Chapter Summary Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long-run. They can work for you or against you, which is why understanding the details is essential. Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient. An atomic habit is a little habit that is part of a larger system. Few things can have a more powerful impact on your life than improving your daily habits.

It often feels difficult to keep good habits going for more than a few days, even with sincere effort and the occasional burst of motivation. Habits like exercise, meditation, journaling, and cooking are reasonable for a day or two and then become a hassle. However, once your habits are established, they seem to stick around forever—especially the unwanted ones. Despite our best intentions, unhealthy habits like eating junk food, watching too much television, procrastinating, and smoking can feel impossible to break.

Changing our habits is challenging for two reasons: 1 we try to change the wrong thing and 2 we try to change our habits in the wrong way. Our first mistake is that we try to change the wrong thing.

To understand what I mean, consider that there are three levels at which change can occur. You can imagine them like the layers of an onion. The first layer is changing your outcomes. This level is concerned with changing your results: losing weight, publishing a book, winning a championship.

It may also return a Index Listing Forbidden. Usually this option is also configurable. Later web servers typically support this default file scheme in one form or another; this is usually configurable, with index. In some cases, the home page of a website can be a menu of language options for large sites that use geotargeting.

It is also possible to avoid this step, for example, by using content negotiation. In cases where no index. These automated directory listings are sometimes a security risk because they enumerate sensitive files which may not be intended for public access, in a process known as a directory indexing attack. Pharoah developed his comedy skills at a young age, training in local comedy clubs.

He went on to tour in the U. His birthday is October Lazy Susan - Miles Davis - Vol. 1 (CD) Thompson was born May 10th, in Atlanta Georgia. He was pursued by their people in an attempt to include him in Mighty Ducks 2, which he later won a role in. He is also currently the only black member of SNL. Right now he is considering more serious roles, as well as developing his own TV series and movie.

He is also interested in working behind the scenes as a producer. Born into poverty and raised in a household scarred by abuse, Tyler fought from a young age to find the strength, faith and perseverance that would later form the foundations of his much-acclaimed plays, films, books and shows.

Encouraged to keep a diary of his daily thoughts and experiences, he began writing a series of soul-searching letters to himself. The letters, full of pain and in time, forgiveness, became a healing catharsis.

He spent all the money but the people never came, and Tyler once again came face to face with the poverty that had plagued his youth. He spent months sleeping in seedy motels and his car but his faith — in God and, in turn, himself — only got stronger. He forged a powerful relationship with the church, and kept writing.

Tyler Perry never looked back. And so began an incredible run of 13 plays in as many years, including Woman Thou Art Loosed! The God-fearing, gun-toting, pot-smoking, loud-mouthed grandmother, Madea, was played by Perry himself. It is a brand that quickly became an empire. InTyler expanded his reach to television with the TBS series House of Paynethe highest-rated first-run syndicated cable show of all time, which went into syndication after only a year.

His follow up effort, Meet the Brownswas the second highest debut ever on cable — after House of Payne. In latePerry teamed up with Oprah Winfrey in an exclusive deal to bring scripted programming to her cable network, OWN. Not one to rest on success, Tyler Perry and his Atlanta-based employees have been hard at work.

His latest film, Temptation: Confessions of a Marriage Counselor was released in March and will be followed by a production from his 34th Street Films banner, Peeples. Tyler was most recently seen in the title role in the Rob Cohen-directed Alex Crossand will next be seen in A Madea Christmasadapted from his stage play by the same name, in late Inhe will star in Single Moms Clubwhich he also wrote and directed.

In the fall ofPerry opened hissquare foot Studio in Atlanta, situated on the former Delta Airlines campus of more than 30 acres. The Studio consists of five sound stages, a post-production facility, a pond, a back lot, a seat theater, a private screening room, and designated areas for entertaining and hosting events.

He has been intimately involved in civil rights cases, including the trial of the Jena 6 in his home state of Louisiana. In JulyTyler sponsored a trip to Walt Disney World for 65 children after learning that a suburban swim club had turned them away because of the color of their skin. Tyler Perry practices what he preaches, and what he preaches has endeared him to millions of fans drawn by that unique blend of spiritual hope and down-home humor that continues to shape his inspiring life story and extraordinary body of work.

You have to wonder how a comedian whose work can be traced back as far as WKRP in Cincinnati and Barnaby Jones, can still be relevant today. Additionally, Witherspoon has lent his voice to other top-rated animated shows including, The Proud Family and Kim Possible, amongst others. Witherspoon continues to tour around the country with his wildly popular stand-up show and recently launched The John Witherspoon Collection—a complete line of humorous greeting cards called Spoon Cards.

Tucker became a frequent stand up performer on Def Comedy Jam in the s. He came to prominence in the film Friday alongside Ice Cube.

Next he co-starred and exec. Tucker is also a humanitarian and spends much of his spare time traveling and working with his foundation. He is also on a stand-up comedy tour that has received rave reviews all over the world. During her seven years on the show, she established herself as one of the most memorable female performers in its history with her wildly diverse characters and commanding vocal ability. He has spent the past 8 years performing his critically acclaimed stand-up show and solidifying his position in Hollywood as a true acting, writing and producing talent, in his own right.

Distributed by Image Entertainment, this special premiered on Comedy Central in the 1 slot and is available in stores, Amazon. Internationally he has invaded Europe and Canada, an accomplishment very few American comedians can boast of. No two songs are ever the same. Also the frontman for Seattle rock outfit Maktub, Reggie and his band released five albums. Born and raised in Oakland, California, Mark Curry is the youngest of eight children.

He ended up having his co-workers and customers alike in the store in stitches. It was at their urging that prompted Mark Curry to give comedy a try. His tremendous success in Oakland eventually lead to comedy club bookings throughout the country and all over the world.

This success finally enabled him to quit his day job at the drug store, and in Mark Curry began to pursue his comedy career full-time.

Mark Curry also appeared in a benefit performance, in which all proceeds benefitd Muscular Dystrophy, at the Wilshire Theatre. Mark Curry currently resides in Los Angeles and enjoys all sports, reading, watching movies, collecting art and writing comedy.

He currently tours the country leaving pieces of himself and his life on every stage and city he touches. These may be the opinion of just one man me! If you convince me maybe they can find their way into future articles. Redd Foxx is known by most of us as the easily aggravated, but golden hearted, father on Sanford and Son. The stand-up comedy fans of us know him better as a foul-mouthed ground breaking stage performer.

That vulgar mouth made a comeback after Sanford and Son went off the year and he proudly shows it off on his released comedy album, Uncensored. In the album Redd Foxx talks a lot about America and how much it has changed from the days of his youth… and also how much it has stayed the same. His stunning depth of observation into society made him ground breaking among not only African-American comedians but just about anyone looking for a role model during the 80s comedy boom.

The eyes of the couture world were fixed even more than usual on France's always-chic capital in recent days, as designers showed off their latest work for Paris Fashion Week after going mostly virtual for a year due to the coronavirus pandemic. While most of this season's 97 shows remained online as the country recovers from another wave of COVID infections in the summer, about a third did opt for a physical return to the runway, including industry heavyweights from Chanel and Hermes to Louis Vuitton and Yves Saint Laurent.

They chose an eclectic collection of iconic backdrops — alongside the Gothic Notre Dame Cathedral and serene Seine River; the tree-lined 16th-century Tuileries Garden in central Paris; the glassy, Guest lineups for the Sunday news shows Guest lineups for the Sunday news shows. Mexico displays pre-Hispanic artifacts recovered from abroad Two Mexican museums have opened a massive show of 1, pre-Hispanic artifacts, more than half of which were recovered from abroad. Forever a rolling stone: Dylan going on tour — through Bob Dylan is nothing if not confident.

Valentino says it with flowers at Paris Fashion Week show Valentino gave its pared down fashion audience a taste of real Parisian Lazy Susan - Miles Davis - Vol. 1 (CD) on Friday. Alex Jones loses lawsuits over Sandy Hook 'hoax' conspiracy A Texas judge has found Infowars host and conspiracy theorist Alex Jones liable for damages in three defamation lawsuits related to his claims that the Sandy Hook Elementary School shooting was a hoax.

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