140: Unwinding Anxiety by Judson Brewer

In this book, Charles Duhigg explores the science of habit formation and change. He explains the 'habit loop' consisting of a cue, a routine, and a reward, and how understanding this loop can help in changing bad habits or forming good ones. The book includes numerous examples from various fields, such as how Procter & Gamble successfully marketed Febreze, how Alcoa transformed its business by focusing on safety, and how individuals like Olympic swimmer Michael Phelps and civil-rights hero Martin Luther King, Jr. benefited from specific habits. Duhigg argues that by harnessing this science, individuals and organizations can transform their lives and businesses.

In 'The Extended Mind: The Power of Thinking Outside the Brain,' Annie Murphy Paul argues that our minds are not confined to the brain but extend into our bodies, surroundings, and social relationships. The book explores embodied, situated, and distributed cognition, providing practical advice on how to think better by utilizing 'extra-neural' resources such as bodily sensations, physical spaces, and the minds of others. Paul draws on research from neuroscientists, cognitive scientists, and psychologists, as well as examples from artists, scientists, and leaders who have successfully used these mental extensions to solve problems and create new works.

In this book, Dr. Judson Brewer explains how to uproot anxiety at its source using brain-based techniques and small hacks accessible to anyone. The book is divided into four parts, covering how the brain works, mapping behavior to recognize triggers, understanding the brain’s reward system, and the importance of curiosity and mindfulness in changing habits. It distills over 20 years of research and hands-on work with patients, including Olympic athletes and corporate leaders, to provide a clear, solution-oriented program for reducing anxiety and breaking unhealthy habit loops.

Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth.

Shape Up is a book by Ryan Singer that provides a practical framework for managing software development projects. It emphasizes the importance of shaping work to fit within fixed time constraints, rather than fixing the scope and letting the time vary. The book introduces a three-stage process: shaping, building, and batting, which helps teams focus on delivering valuable work efficiently. Shape Up promotes a more collaborative and autonomous approach, empowering teams to make decisions and solve problems independently. The book's principles have been adopted by numerous teams and organizations seeking to improve their product development processes.

In 'Creative Calling', Chase Jarvis emphasizes the importance of creativity as a habit available to everyone, regardless of their profession or background. The book introduces the 'IDEA' system: Imagine your big dream, Design a daily practice to support it, Execute on your plans, and Amplify your impact through a supportive community. Jarvis encourages readers to start small, making creativity a part of their daily lives, and argues that this practice can lead to greater direction, agency, and happiness in life.

This book by Jocko Willink and Leif Babin focuses on the principle of 'Extreme Ownership,' where leaders take full responsibility for their actions and decisions. The authors use their experiences in the U.S. Navy SEALs to illustrate how this mindset can lead to success in any organization. The book covers various principles such as believing in the mission, checking ego, and leading by example. It emphasizes that leaders must own all failures, develop plans to overcome them, and ensure their teams are well-conditioned and aligned with the mission. The authors also stress the importance of humility, discipline, and effective communication in leadership.

In 'How to Fight a Hydra', Josh Kaufman uses an allegorical story to explore themes of ambition, uncertainty, risk, and fear. The book serves as a guide for artists, entrepreneurs, and anyone facing daunting challenges, offering insights into perseverance and strategic planning. Through the metaphor of battling a Hydra, Kaufman encourages readers to confront their fears and pursue their ambitions with courage and determination.

In 'Tiny Habits,' Dr. BJ Fogg presents a breakthrough method for habit formation based on 20 years of research and his experience coaching thousands of people. The book introduces the 'Behavior Design' approach, which emphasizes the importance of motivation, ability, and prompts in creating new habits. Fogg's method, known as the ABC (Anchor, Behavior, Celebration) method, involves anchoring new habits to existing routines, performing the behavior, and celebrating each success to reinforce the habit. The book provides step-by-step guides and practical techniques to make habit formation easy, enjoyable, and rewarding, helping readers to increase productivity, reduce stress, and improve overall well-being.

In this book, Carol S. Dweck introduces the concept of two mindsets: the fixed mindset and the growth mindset. People with a fixed mindset believe their abilities are static, while those with a growth mindset believe their abilities can be developed through effort and learning. Dweck shows how these mindsets influence success in school, work, sports, and personal relationships. She also discusses how to adopt a deeper, truer growth mindset, and how this can transform individual and organizational cultures. The book emphasizes the importance of perseverance, learning from failures, and embracing challenges as key components of the growth mindset.

This book is based on a series of public lectures Viktor E. Frankl gave in Vienna eleven months after his liberation from Nazi concentration camps. Frankl discusses his central thoughts on meaning, resilience, and the importance of embracing life even in the face of great adversity. He explores the maxim 'Live as if you were living for the second time' and argues that every crisis contains opportunity. Despite the horrors of the camps, Frankl learned from his fellow inmates that it is always possible to 'say yes to life', a profound and timeless lesson for all.