Superhuman by Habit Summary

What if building simple habits could unlock superhuman abilities in your everyday life?

1. Habits Are Your Energy-Saving Superpower

Habits act like automatic pilot programs for your brain, helping you conserve energy for more demanding tasks. These repetitive actions don’t drain your mental reserves because they require minimal thought or effort. For example, brushing your teeth at night or checking your phone in the morning happens almost without thinking.

However, not all habits work in your favor. Some may pull you away from your goals, such as procrastination or eating unhealthy snacks out of boredom. If you want to improve yourself, identifying and replacing unhelpful habits with beneficial ones is critical. Positive habits can transform your life by redirecting your energy toward productive outcomes.

The beauty of habits is they bypass willpower. Relying solely on willpower for improvement is unsustainable because willpower is finite and tires easily. Habits, on the other hand, make desired actions automatic. This allows you to consistently work toward your goals without feeling drained or overwhelmed.

Examples

• Brushing your teeth at night to maintain oral hygiene.
• Automatically turning off lights when leaving a room to save electricity.
• Grabbing a water bottle instead of soda as a default choice.

2. Crafting Habits That Fit Your Life

Choosing the right habits is the foundation of self-improvement and can steer your life toward your goals. While it’s tempting to copy habits of successful people, the most effective habits are ones personally tailored to your needs and experiences.

To identify them, reflect on your weaknesses or areas where you consistently struggle. These provide clues about habits that can improve your life. Additionally, align new habits with your priorities or select activities that excite you, as motivation will make the process smoother. Don’t forget to think outside the box. Sometimes habits unrelated to your goals can expand your skill set and enrich your life in unexpected ways.

Daily habits, in particular, are the easiest to maintain due to their simplicity and integration into your everyday routine. They bring consistency and don’t leave room for procrastination, as skipping would mean losing your momentum entirely.

Examples

• Building a daily habit of reading one chapter to enhance knowledge.
• Tackling daily stretches if you often suffer from back pain.
• Writing a gratitude journal every morning to boost mental positivity.

3. Patience: The Backbone of Habit Success

Building habits doesn’t happen overnight. Great habits, much like great cities, take time to build. This process requires picking a trigger—an existing action or event that cues your habit. The more specific and reliable the trigger, the more likely your habit is to stick.

The journey of habit creation has two phases: loading and maintenance. In the loading phase, you dedicate significant effort to repeatedly performing the habit, no exceptions allowed. This ingrains it into your behavior. Over time, the habit becomes automatic and shifts to the maintenance phase, where it becomes second nature with less effort required.

Understandably, immediate results are rare, and progress can feel slow. Instead of focusing on outcomes, track your consistency. Celebrate the act of showing up for the habit, rather than the short-term results it delivers.

Examples

• Associating a cup of morning coffee with a trigger for journaling.
• Using a consistent bedtime routine to build better sleep habits.
• Gradually reducing sugar intake by replacing one soda per week with water.

4. Eat Better For a Supercharged Life

Adopting smarter eating habits can dramatically improve your energy levels and longevity. It’s tempting to get swept up in trendy diets, but instead, focus on simple changes like cutting out processed carbs or refined sugars. These shifts are easier to sustain in the long term.

Meal planning is another sustainable habit to consider. When you have a fridge full of nutritious options, you’re less likely to make impulsive, unhealthy food choices. Little steps like these compound over time, shaping your body and boosting your ability to develop other good habits.

Good food acts as fuel not just for your body but for your brain. When you eat healthily, you equip yourself with the motivation and mental sharpness needed for tackling larger goals.

Examples

• Replacing white bread in your sandwiches with whole-grain bread.
• Preparing weekly meal plans that include lean proteins and leafy greens.
• Swapping sugary snacks with fruits for a healthier treat.

5. Sleep: The Keystone Habit

Sleeping well isn’t just a luxury—it’s fundamental to achieving any goal or building habits. Proper sleep reduces stress, sharpens focus, and provides the energy needed to navigate life’s demands.

Build a consistent sleep routine by setting a regular bedtime. Start winding down an hour before bed by steering clear of all screens, as their blue light disrupts your body’s sleep cycle. Aim for eight hours of sleep and, whenever possible, wake up naturally without an alarm.

These small changes in your nightly routine can lead to huge payoffs, helping you approach each new day with a clear and well-rested mind.

Examples

• Turning off screens at least one hour before bed.
• Using blackout curtains to create an ideal sleep environment.
• Setting a bedtime alarm as a reminder to start your nightly wind-down.

6. Fitness as a Lifestyle, Not a Chore

Physical fitness is a game-changer. It not only strengthens your body but also sharpens your mind and boosts happiness. However, starting a fitness routine can feel intimidating, particularly if you're not naturally active.

To ease into it, follow a structured but simple plan. Begin with three exercises three times a week, such as squats, pull-ups, and bench presses. Treat your workout as part of your life, rather than a passing phase.

If results seem slow, remind yourself that physical transformation is part of a larger process. Persistence is more important than seeing immediate changes in your body.

Examples

• Performing push-ups and body-weight squats if you’re new to working out.
• Following a three-day weekly gym program for strength.
• Tracking your improvements in mobility or energy levels, not just physique.

7. Keep Your Space Clean, Keep Your Head Clear

Clutter can overwhelm your mind and hinder focus. A clean, organized space fosters creativity and reduces stress. Instead of chasing perfection, adopt “imperfect cleaning.” Spend a few minutes daily tidying up to maintain a livable level of order.

Decluttering is another helpful habit. Every weekend, go through items you haven’t used in months and either sell, donate, or discard them. Decluttering ensures your space remains functional and pleasant.

Lastly, extend these habits to the digital realm. Regularly sort your inbox by flagging important messages to avoid losing track of replies while staying efficient.

Examples

• Cleaning surfaces for 10 minutes daily to maintain tidiness.
• Donating old clothes that have gone unworn for the past year.
• Using email flags for high-priority tasks.

8. Prevent Procrastination Early

Productivity starts with avoiding the spiraling rabbit hole of procrastination. Begin your day by tackling an important task—this boosts momentum and sets the tone for continued productivity.

Another trick to tackle temptation is the “Twice, Then Quit” rule. Work past the first and second urges to quit before allowing yourself a break. This pushes your productivity boundaries without overextending yourself.

These small habit tweaks keep you focused while giving you milestones and moments to recharge.

Examples

• Starting your day by completing a high-value task, like drafting a report.
• Setting a timer to work through the first 20 minutes of resistance.
• Rewarding yourself with short breaks after successive productivity pushes.

9. Consistency Is the Real Superpower

While it may not feel glamorous, showing up consistently is the real secret behind building habits. Skip the allure of perfection and accept that occasional missteps are human.

The real focus should be frequency. Celebrate every time you repeat your habit and turn it into part of your routine. This consistent practice builds confidence and leads to lasting change.

If you ever stumble, don’t hesitate to try again. Every effort adds up to create progress over time.

Examples

• Logging each habit attempt in a daily journal.
• Keeping a visible checklist to track your habit streaks.
• Restarting a habit after skipping, rather than giving up entirely.

Takeaways

1. Choose habits that are both meaningful to you and align with your goals to improve your motivation.
2. Pair your habits with reliable triggers to make them feel automatic over time.
3. Emphasize consistency by focusing on the process and celebrating small victories, even amid setbacks.