Better Than Before: What I Learned About Making and Breaking Habits by Gretchen Rubin

Summary

In 'Better Than Before,' Gretchen Rubin explores the science and psychology of habit formation, breaking down why we develop habits and how we can build better ones. She introduces a framework for understanding personal tendencies and examines practical strategies for making and sustaining change. Rubin uses personal anecdotes, research, and interviews to present actionable advice for readers ready to make lasting improvements in their lives. The book balances motivational theory with pragmatic guidance, making it a practical resource for self-improvement. It is especially known for its insights on how individual differences shape the most effective habit-building strategies.

Life-Changing Lessons

1. Knowing yourself is crucial: Rubin emphasizes that understanding your own tendencies, preferences, and triggers allows you to craft habit strategies that work for you, not just what works in general.

2. Small changes matter: Even minor adjustments in routine or environment can create powerful momentum for habit formation, showing that transformation doesn't require an overhaul of your entire life.

3. Accountability is key: Whether through social obligations, partnerships, or public commitments, building external accountability structures can make it much easier to stick to new habits.

Publishing year and rating

The book was published in: 2015

AI Rating (from 0 to 100): 85

Practical Examples

1. The Four Tendencies Framework

   Rubin categorizes people as Upholders, Questioners, Obligers, or Rebels, each of whom responds differently to inner and outer expectations. For instance, Obligers need external accountability to meet goals, while Questioners require strong internal justifications. By identifying your tendency, you can choose habit strategies tailored to your motivational style.

2. The Strategy of Monitoring

   Rubin describes the power of tracking habits, whether with apps, journals, or simple checklists. Monitoring helps maintain awareness and prevents the kind of mindless backsliding that can undermine habit formation. It is particularly effective for habits related to health, spending, or productivity.

3. The Strategy of Scheduling

   Scheduling a habit (like exercise or writing) into your daily routine, rather than relying on motivation or willpower, increases the likelihood that you'll follow through. By treating habits as non-negotiable appointments, you create a structure that supports consistency.

4. Pairing Habits

   Rubin recommends linking a new habit with an established one, like listening to an audiobook only while exercising. This works by associating the pleasure or routine of the existing habit with the new one, making the new behavior easier to establish.

5. The Clean Slate Strategy

   Major life changes (such as moving, starting a new job, or the new year) provide opportunities to reset routines and establish new habits. Rubin encourages taking advantage of these 'clean slates' to start fresh with habits you wish to cultivate.

6. Avoiding Triggers

   Identifying and steering clear of environmental or emotional triggers that prompt bad habits can be more effective than relying on self-control. For example, Rubin suggests not keeping tempting foods in the house if you want to eat healthier.

7. Identity-Based Habits

   Changing how you view yourself can support new habit formation. For instance, labeling yourself as 'a runner' rather than 'someone who runs' can reinforce your commitment to regular exercise.