Gretchen Rubin
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 to get a PDF of one page from the coloring book. \\Tag me on Instagram\ \if you color and share it.\\n\
  • If you'd like my \Checklist for Habit Change\, to help you use the \21 strategies for habit change\ to improve an important habit in your life, you can \click here for the PDF\\.\\
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  • \The September book tour for \\The Four Tendencies\\ is set! I’ll be going to New York City \(obviously),\ Boston, Dallas, Los Angeles, San Diego, San Francisco, \and\ Washington, D.C.  \I hope to see you there — please come, bring friends. Info is\\ here\.\\
  • \n\\n\\n\\n\

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    \If you want easy instructions about how to rate or review the podcast\, look \\here\\. Remember, it really helps us if you do rate or review the podcast — it helps other listeners discover us.\

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    \I do weekly live videos on my \Facebook Page\ to continue the conversation from the podcast — usually on Tuesdays at 3:00 pm ET\. To join the conversation,\\ check the schedule.\ \\

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    \\\"1pix\"\\\\"Happier\\

    \n","terms":[101,2139,1513,310,724,2221,1514,777,49,2183,1718],"metadata":{"metaTags":[{"property":"og:title","content":"Podcast 123: Shield Yourself from Worry, Open Items Carefully, and Use Clothing to Influence Your Attitude."},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/podcast-123-worry/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"Podcast 123: Shield Yourself from Worry, Open Items Carefully, and Use Clothing to Influence Your Attitude."},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"Podcast 123: Why we should shield ourselves from worry, and also open items carefully, and how clothes can transform our attitudes and emotions. Plus tips for new dog owners."},{"property":"og:description","content":"Podcast 123: Why we should shield ourselves from worry, and also open items carefully, and how clothes can transform our attitudes and emotions. Plus tips for new dog owners."},{"property":"twitter:description","content":"Podcast 123: Why we should shield ourselves from worry, and also open items carefully, and how clothes can transform our attitudes and emotions. Plus tips for new dog owners."},{"property":"og:image","content":"https://i1.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/06/shieldyourself.jpg"},{"property":"twitter:image","content":"https://i1.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/06/shieldyourself.jpg"}],"excerpt":"Podcast 123: Why we should shield ourselves from worry, and also open items carefully, and how clothes can transform our attitudes and emotions. Plus tips for new dog owners.","eyebrow":"Podcast 123","megaphone":"https://traffic.megaphone.fm/PP2894409978.mp3","apple":"","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/4EVxEwlLUXRSTzWR51UNX3","stitcherlink":"http://app.stitcher.com/splayer/f/61836/50610366","nextPodcast":"/podcast-episode/little-happier-box/","prevPodcast":"/podcast-episode/a-little-happier-advice/","podcastInfo":{"name":"Happier with Gretchen Rubin","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"Texture","description":"\

    Also check out \\Texture\\. Get access to all your favorite magazines — including back issues and bonus video content — in one super-convenient place. Try the app \\Texture\ \\for free\ by going to \\Texture.com/happier\\.\

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    Visit \\Framebridge.com\\ — a terrific way to get your art and photos framed, in a super easy and affordable way. \Use the code HAPPIER at checkout to get 15% off your first Framebridge order\.\

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    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    \Update: \Elizabeth is excited because tomorrow on the “\\Happier in Hollywood\\” podcast, she and Sarah talk about a very common happiness stumbling block: self-criticism. When is it helpful, and when is it toxic?\\
    \n\
    \

    \n\

    I'm excited because my new book, \\\The Four Tendencies\\\, hits the shelves in \just 41 days\. So close, and yet so far!\

    \n\

    \Pre-orders give a big boost to a book, so to thank readers who pre-order, I worked with a terrific production team to\ \\create a series of videos about the Four Tendencies\\. After the book goes on sale, I'll charge for these videos, but until then, you can get access to them for\ free if you pre-order\. Find all the \\info here\\. There's an \overview video\, then subject videos on \using the Four Tendencies at work, with spouses and sweethearts, with children and students, and in health-care settings.\\

    \n\

    \Try This at Home\:  Connect through television. On \\episode 9 of \"Happier in Hollywood\\,\" the weekly \"\Hollywood Hack\\" was to \"watch the TV shows your boss watches\" to create an easy way to connect.\

    \n\

    But TV is a great way to connect not only with a boss, but also with co-workers, teenagers, grandparents...many relationships. Have you ever used TV to strengthen an important relationship?\

    \n\

    I quote from \Tyler Cowen's\ \\\Discover You Inner Economist: Use Incentives to Fall in Love, Survive Your Next Meeting, and Your Motivate Your Dentist\\\.\

    \n\

    \Happiness Hack\: Put your alarm device across the room, so you have to get out of bed in order to turn off the noise.\

    \n\

    \\\"1pix\"\\
    \n\\\"\"\\

    \n\

    \Four Tendencies Tip\: If you want to take the \Quiz\, to see whether you're an \Upholder, Questioner, Obliger, or Rebel\, it's \\here\\.\

    \n\

    People often suggest that they think they're a mix of Tendencies, but I argue that just about every one of us does fall into one core Tendency.\

    \n\

    That said, the Tendencies do overlap, and it's possible to \"tip\" to a Tendency that overlaps with your core Tendency. For instance, I'm an UPHOLDER/Questioner, and Elizabeth is an OBLIGER/Questioner.\

    \n\

    \Listener Question\: Debbie asks how to figure out if she truly finds it fun to pursue the outdoor activities that her husband loves.\

    \n\

    \Elizabeth’s Demerit\: Elizabeth has started playing a new app game, \\Two Dots\\.\

    \n\

    \Gretchen’s Gold Star\: I managed to stay (reasonably) calm while Eliza and I were shopping for some things she needs for college.\

    \n\
    \n\

    \Three Resources:\\

    \n\
      \n\
    1. \To get the pre-order bonus, you can find\ \\info here\\, or at \\happiercast.com/4tbonus\\. You'll get the \overview video \as well as subject videos on \using the Four Tendencies at work, with spouses and sweethearts, with children and students, and in health-care settings.  \Free now; after the book comes out, there will be a charge for the video series.\\
      \n\
      \
    2. \n\
    3.  \I do weekly live videos on my \Facebook Page\ to continue the conversation from the podcast — usually on Tuesdays at 3:00 pm ET\. To join the conversation,\\ check the schedule.\\\
    4. \n\
    \n\

    \If you want easy instructions about how to rate or review the podcast\, look \\here\\. Remember, it really helps us if you do rate or review the podcast — it helps other listeners discover us.\

    \n\

    As I mentioned above,\ I do weekly live videos on my \Facebook Page\ to continue the conversation from the podcast — usually on Tuesdays at 3:00 pm ET\. To join the conversation,\\ check the schedule.\\\

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    \Want to avoid trips to the post office\, and buy and print official U.S. postage for any letter or package, right from your own computer and printer? Visit \\Stamps.com\\ to sign up for a \4-week trial,  including postage and a digital scale — just enter the promo code HAPPIER\.\

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     \

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    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    \Update: \I’m excited because my new book \\\The Four Tendencies\\\ hits the shelves yesterday! And yesterday morning, I actually \saw the book on a bookstore shelf\ -- always an exciting moment for a writer. It felt auspicious, too, because I was on my way to Boston to do an event with the brilliant\\ Melissa Hartwig of Whole30\\ and much more, \and\ I got to see my daughter, college-freshman Eliza! So it was a great way to start.\

    \n\

    Thanks to everyone who has bought the book and also to people who've written online reviews; as I've mentioned (maybe more than a few times), it really does give a big boost to the fate of a book when readers leave reviews on \Goodreads\, \Barnes and Noble\, and \Amazon\.\

    \n\

    Speaking of books, \Chris Guillebeau's terrific book \\\Side Hustle: From Idea to Income in 27 Days\\ is coming out next week. If you're a fan of his \podcast \"\\Side Hustle School\,\" you'll love the book.\

    \n\

    I’m looking forward to heading to Los Angeles, and many other cities, on my\ book tour\. \\Info here\\ if you’d like to come to an event. If you're in the Los Angeles area, and you'd like to come to the\ meet-up from \\5:00-7:00 p.m. September 17\, go onto the \\free Better app\\ and under the tab \\"Events,\" look for \"Los Angeles Meet-up with Gretchen and Liz.\"\\

    \n\

    Update: Many listeners suggested \The Angel Gown Program\ as a great program for putting wedding dresses to good use: creating burial garments for babies.\

    \n\

    \Try This at Home\: If you're feeling dragged down by your to-do list, try writing a \"ta-da\" list.\

    \n\

    \Happiness Hack\: Use \\"\\PodSearch\"\ to discovers great new podcasts.\

    \n\

    \Know Yourself Better\: Kate suggested that it's useful to know your level of ambition.\

    \n\

    Here's the quotation I read from Lena Dunham's book, \\Not That Kind of Girl\\, of the period when she worked as a sales clerk at a fancy children’s clothing store with two friends:\

    \n\

    \\"But ambition is a funny thing: it creeps in when you least expect it and keeps you moving, even when you think you want to stay put.”\\

    \n\
    \n\

    \Listener Question\: Eugenia's father-in-law gives her potted plants; she wishes he'd give her cut flowers. Any way to re-frame the issue or suggest a different gift?\

    \n\

    I suggest that she might consider joining an accountability group on my \\free \"Better\" app\\ -- find the app \\here\ \or search in the app store under \"\Better Gretchen Rubin\.\"\

    \n\

    Speaking of Obligers, if you want to take the Quiz to tell you whether you’re an \Upholder, Questioner, Obliger or Rebel\, it's \\here\\. Or to learn even more, buy \\\The Four Tendencies\\\ book.\

    \n\

    \Elizabeth’s Demerit\: Elizabeth (and Adam) haven't made much progress for Grill Quest 2017.\

    \n\

    \Gretchen’s Gold Star\: Gold star for Elizabeth and Sarah! \"\\Happier in Hollywood,\\\" Elizabeth's new podcast with Sarah Fain, her writing partner and longtime friend, was just named to the \\"New & Noteworthy\" list by Apple Podcasts\ -- a big thrill.\

    \n\
    \n\

    \Free Resources:\\

    \n\
      \n\
    1. I've put together two collections of readings -- one set of readings for weddings, one set for funerals or memorial services. Get them \\here\\ or \\email me\\.\
    2. \n\
    3. If you'd like to come to a book tour event, check the \\calendar here\\ for details.\
    4. \n\
    \n\

    As I mentioned above,\ I do weekly live videos on my \Facebook Page\ to continue the conversation from the podcast — usually on Tuesdays at 3:00 pm ET\. To join the conversation, \\ check the schedule.\ \\

    \n\
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    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    I remember very clearly a moment from college. I was a junior, up in stacks of Yale's Sterling Library, where I was studying for an exam--which if I remember correctly, was about the history and culture of Japan in the Heian period.\

    \n\

    And while I was studying, I could look down at the crowd gathering outside Toad's, a famous bar in New Haven that features live music.\

    \n\

    And the question struck me: \"\Am I wasting my youth?\\"\

    \n\

    I didn't even want to go to Toad's, but still...was studying alone in this library the right thing for me to be doing?\

    \n\

    You know, I still think about that question. Was I wasting my youth? I don’t think so. I suppose you can never really know the answer to a question like that.\

    \n\

    For one thing, I still re-read \\The Pillow Book of Sei Shonagon\\ from time to time, and that strange, brilliant book absolutely had an influence on my own writing. So maybe I was doing exactly what I should have been doing.\

    \n\

    But even if it's not always possible to decide whether one course of action is a waste of time or not—nevertheless, it’s an important question to consider. \Am I wasting my youth, am I wasting this time of life?\\

    \n","terms":[2270,1879,49,946,56,65],"metadata":{"metaTags":[{"property":"og:title","content":"A Little Happier: Am I Wasting My Youth?"},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/little-happier-youth/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"A Little Happier: Am I Wasting My Youth?"},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"It’s not always possible to decide whether one course of action is a waste of time or not—nevertheless, it’s an important question to consider.\n"},{"property":"og:description","content":"It’s not always possible to decide whether one course of action is a waste of time or not—nevertheless, it’s an important question to consider.\n"},{"property":"twitter:description","content":"It’s not always possible to decide whether one course of action is a waste of time or not—nevertheless, it’s an important question to consider.\n"},{"property":"og:image","content":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/library-stacks.png"},{"property":"twitter:image","content":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/library-stacks.png"}],"excerpt":"It’s not always possible to decide whether one course of action is a waste of time or not—nevertheless, it’s an important question to consider.\n","eyebrow":"A Little Happier","megaphone":"http://traffic.megaphone.fm/PP5563017514.mp3","apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520?mt=2#","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/2hfqXWVcuhXkF8d1PtiS0x","stitcherlink":"https://app.stitcher.com/splayer/f/61836/52519767","nextPodcast":"/podcast-episode/147-happier-identify-18-for-2018/","prevPodcast":"/podcast-episode/146-happier-whimsy/","podcastInfo":{"name":"A Little Happier","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"Third Love","description":"\

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    \Try This at Home\: Identify your \"\18 for 2018\.\" Our listener Mary created her own \happiness project\ by doing 35 things she wanted to do in her 35th year. We decided to adapt this terrific idea for the New Year.\

    \n\

    We're still making our own complete lists of 18, but here are our five five items:\

    \n\

    Elizabeth:\

    \n\\n\

    Gretchen:\

    \n\\n\

    \Happiness Hack\: Back by popular demand: every day, post a photo on Instagram of something that makes you happier -- and tag your photo with \#happierpodcast\, because it's so fun to see what people post. And tag us -- I'm \@gretchenrubin\, and Elizabeth is \@lizcraft\.\

    \n\

    \Know Yourself Better Question\: What is harder for you to do: \say\ the word \"no,\" or \hear\ the word \"no?\"\

    \n\

    \Listener Questioner\: This listener and her husband are simplicity-lovers, and so have a lot of space in their house, and as a result her in-laws keep asking to store their clutter there. How politely to tell them no?\

    \n\

    \Gretchen's Demerit\: I've been eating egg salad for lunch so often that I'm worried that I'll get sick of it. As promised, here's the \link to my beloved egg-cooker\.\

    \n\

    \Elizabeth's Gold Star\: During their house renovation, Adam persisted to get the perfect bench for their fire pit.\

    \n\
    \n\

    \Resource:\\

    \n\
      \n\
    1. If you'd like to read my book \\The Happiness Project\\ for the new year, to give yourself ideas and encouragement for 2018, information is \here\.\
    2. \n\
    3. If you'd like the template for your own Resolution Chart, it's \here\.\
    4. \n\
    \n\

    Remember,\ I do a weekly live show on Facebook called: “\Ask Gretchen Rubin Live\.” \ To join the conversation, \\check the schedule.\\\

    \n","terms":[2270,2261,2303,203,21,777,44,49],"metadata":{"metaTags":[{"property":"og:title","content":"Podcast 147: Identify Your “18 for 2018,” the Problem of Clutter-Creating In-Laws, and an Instagram Project."},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/147-happier-identify-18-for-2018/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"Podcast 147: Identify Your “18 for 2018,” the Problem of Clutter-Creating In-Laws, and an Instagram Project."},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"Make a list of \"18 for 2018,\" the challenge of in-laws who want to fill your empty closets with their clutter, and an instagram-related project."},{"property":"og:description","content":"Make a list of \"18 for 2018,\" the challenge of in-laws who want to fill your empty closets with their clutter, and an instagram-related project."},{"property":"twitter:description","content":"Make a list of \"18 for 2018,\" the challenge of in-laws who want to fill your empty closets with their clutter, and an instagram-related project."},{"property":"og:image","content":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/2018-1.jpg"},{"property":"twitter:image","content":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/2018-1.jpg"}],"excerpt":"Make a list of \"18 for 2018,\" the challenge of in-laws who want to fill your empty closets with their clutter, and an instagram-related project.","eyebrow":"Podcast 147","megaphone":"http://traffic.megaphone.fm/PP4555027775.mp3","apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520?mt=2#","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/4zwDbOmhMLOHTqSjLidnpL","stitcherlink":"https://app.stitcher.com/splayer/f/61836/52547661","nextPodcast":"/podcast-episode/little-happier-success/","prevPodcast":"/podcast-episode/little-happier-youth/","podcastInfo":{"name":"Happier with Gretchen Rubin","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"Stamps.com","description":"\

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    \n\

     \

    \n","label":"Check out Blue Apron","link":"https://www.blueapron.com/pages/learn-more?cvosrc=audio-paid.podcast.happiergretchenrubin&utm_campaign=happiergretchenrubin&utm_medium=audio-paid&utm_source=podcast"}],"favoriteThings":[{"name":"KRUPS Egg Cooker","imageId":"45088","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/KrupsEgg.jpg","price":"$36","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2tfMvDG","isSponsored":"1"},{"name":"Prismacolor Colored Pencils","imageId":"45105","imageUrl":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/91MKrafPheL._SL1500_.jpg","price":"$74","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2t4s6gI","isSponsored":"1"},{"name":"Flying Wish Paper","imageId":"45101","imageUrl":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/91DdFm4qqhL._SL1500_.jpg","price":"$10","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2ttJXxe","isSponsored":"1"}],"diveInto":{"module":{"title":"We'd Love to Hear From You","moreLabel":"","moreLink":""},"items":[{"title":"Call Us","description":"77-HAPPY-336","link":"/","icon":"callUs"},{"title":"Email Us","description":"[email protected]","link":"mailto:[email protected]","icon":"emailNewsletterLight"},{"title":"Tweet Us","description":"@gretchenrubin @elizabethcraft","link":"http://twitter.com/gretchenrubin","icon":"twitterBlueCircle"},{"title":"Sign Up","description":"to get an email alert when we release a new episode","link":"/podcast-subscription-instructions/","icon":"emailNewsletterLight"},{"title":"Subscribe","description":"to my free monthly Gretchen Rubin newsletter","link":"/#newsletter","icon":"emailNewsletterLight"},{"title":"Rate and review us","description":"Help other listeners discover us by adding your rating or review","link":"https://gretchenrubin.com/podcast-subscription-instructions/","icon":"rateReview"}]},"oneLastThing":{"id":44473,"title":"Want a new podcast to listen to?","content":"\

    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    \n\

    Update: Back by popular demand: every day in January 2018, post a photo on Instagram of something that makes you happier -- and tag your photo with \#happierpodcast\, because it's so fun to see what people post. And tag us -- I'm \\@gretchenrubin\\, and Elizabeth is \\@lizcraft\\.\

    \n\

    \Try This at Home\: If you want to make your 2018 a happier, healthier, more productive, and more creative year, use the \Checklist for Habit Change\. To get your copy, \go here and scroll down\ -- or email me at [email protected]\

    \n\

    Here's a quick list of \my 21 strategies:\\

    \n\

    \Self-Knowledge\\

    \n\\n\

    \Pillars of Habits\\

    \n\\n\

    \The Best Time to Begin\\

    \n\\n\

    \Desire, Ease, and Excuses\\

    \n\\n\

    \Unique, Just like Everyone Else\\

    \n\\n\

    \Holiday Hack Round-Up\: We feature many of the most helpful holiday hacks from listeners -- so many great ideas for making the holidays a happier time.\

    \n\

    Here's the post I mention: \Resentful? Overworked? Face these painful facts about shared work.\\

    \n\

    Thanks, listeners, for so many terrific hacks!\

    \n\

    \Elizabeth's Demerit\: Elizabeth has allowed Jack to watch too much TV news.\

    \n\

    \Gretchen's Gold Star\: During my recent trip, as \I traveled around London\, I studied maps to learn my way around the city better. I plan to do this for L.A., too.\

    \n\
    \n\

    \Resource:\\

    \n\
      \n\
    1. To get the \Checklist for Habit Change\, \\go here and scroll down\\.\
    2. \n\
    3. If you'd like to check out the \\\Better Than Before Day-by-Day Journal\\\, it's \\here\\. It's a \journal with tips, strategies, charts, and other tools to help you track and change your habits\.\
    4. \n\
    \n\

    Remember,\ I do a weekly live show on Facebook called: “\Ask Gretchen Rubin Live\.” \ To join the conversation, \\check the schedule.\\\

    \n\
    \n","terms":[2255,2270,1566,23,25,508,520,777,801,46,49,67],"metadata":{"metaTags":[{"property":"og:title","content":"Podcast 148: Use the Checklist for Habit Change to Master a Habit in 2018–Plus Lots of Holiday Hacks."},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/148-happier-habit-change/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"Podcast 148: Use the Checklist for Habit Change to Master a Habit in 2018–Plus Lots of Holiday Hacks."},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"Use the \"Checklist for Habit Change\" to help you change your habits in 2018, plus many holiday hacks from listeners."},{"property":"og:description","content":"Use the \"Checklist for Habit Change\" to help you change your habits in 2018, plus many holiday hacks from listeners."},{"property":"twitter:description","content":"Use the \"Checklist for Habit Change\" to help you change your habits in 2018, plus many holiday hacks from listeners."},{"property":"og:image","content":"https://i1.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/change.jpg"},{"property":"twitter:image","content":"https://i1.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/change.jpg"}],"excerpt":"Use the \"Checklist for Habit Change\" to help you change your habits in 2018, plus many holiday hacks from listeners.","eyebrow":"Podcast 148","megaphone":"http://traffic.megaphone.fm/PP3337587762.mp3","apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520?mt=2","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/4ppz9BGJeMxHiy0K2dFdcM","stitcherlink":"https://app.stitcher.com/splayer/f/61836/52630217","nextPodcast":"/podcast-episode/little-happier-utopia/","prevPodcast":"/podcast-episode/little-happier-success/","podcastInfo":{"name":"Happier with Gretchen Rubin","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"Zola","description":"\

    Zola is reinventing the registry experience. Create a wedding registry and get $50 in Zola credits.\

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    Check out\ \ThirdLove\, \the lingerie brand that uses real women’s measurements to design better-fitting bras.\ Try one of their bestselling bras for free, for 30 days, by visiting \ThirdLove.com/happier\.\\

    \n\

    \\\"1pix\"\\

    \n","label":"Check out ThirdLove","link":"https://www.thirdlove.com/happier"},{"name":"Brooklinen","description":"\

    Get \free shipping and $20 off\ when you use promo code HAPPIER at \http://brooklinen.com/happier\\

    \n","label":"Learn more","link":"http://brooklinen.com/happier"}],"favoriteThings":[{"name":"KRUPS Egg Cooker","imageId":"45088","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/KrupsEgg.jpg","price":"$36","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2tfMvDG","isSponsored":"1"},{"name":"Prismacolor Colored Pencils","imageId":"45105","imageUrl":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/91MKrafPheL._SL1500_.jpg","price":"$74","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2t4s6gI","isSponsored":"1"},{"name":"Flying Wish Paper","imageId":"45101","imageUrl":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/09/91DdFm4qqhL._SL1500_.jpg","price":"$10","buttonText":"Buy Now","buttonUrl":"http://amzn.to/2ttJXxe","isSponsored":"1"}],"diveInto":{"module":{"title":"We'd Love to Hear From You","moreLabel":"","moreLink":""},"items":[{"title":"Call Us","description":"77-HAPPY-336","link":"/","icon":"callUs"},{"title":"Email Us","description":"[email protected]","link":"mailto:[email protected]","icon":"emailNewsletterLight"},{"title":"Tweet Us","description":"@gretchenrubin @elizabethcraft","link":"http://twitter.com/gretchenrubin","icon":"twitterBlueCircle"},{"title":"Sign Up","description":"to get an email alert when we release a new episode","link":"/podcast-subscription-instructions/","icon":"emailNewsletterLight"},{"title":"Subscribe","description":"to my free monthly Gretchen Rubin newsletter","link":"/#newsletter","icon":"emailNewsletterLight"},{"title":"Rate and review us","description":"Help other listeners discover us by adding your rating or review","link":"https://gretchenrubin.com/podcast-subscription-instructions/","icon":"rateReview"}]},"oneLastThing":{"id":44473,"title":"Want a new podcast to listen to?","content":"\

    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    Update: Remember, every day in January 2018, post a photo on Instagram of something that makes you happier -- and tag your photo with \#happierpodcast. \It's so fun to see what people post. And tag us -- I'm \\@gretchenrubin\\, and Elizabeth is \\@lizcraft\\.\

    \n\

    \Try This at Home\: Identify your \"\18 for 2018\.\" Our listener Mary created her own \happiness project\ by doing 35 things she wanted to do in her 35th year. We decided to adapt this terrific idea for the New Year. In \episode 147\, Elizabeth and I previewed this idea, and gave our first five items. Here are our complete lists for  2018:\

    \n\

    \Elizabeth\:\

    \n\
      \n\
    1. Get the perfect black purse.\
    2. \n\
    3. Try spin class.\
    4. \n\
    5. Have a party for the mothers in Jack’s grade.\
    6. \n\
    7. Plan family trip to New York City.\
    8. \n\
    9. For any day that I'm in my office on the Disney lot, aim to walk at least three miles on my treadmill desk.\
    10. \n\
    11. Get wall of photos up.\
    12. \n\
    13. Start my outdoor glassware collection.\
    14. \n\
    15. Have a dinner party.\
    16. \n\
    17. Refresh my Botox.\
    18. \n\
    19. See my college friends.\
    20. \n\
    21. Figure out Instagram Story.\
    22. \n\
    23. Read \\Feminist Fight Club: A Survival Manual for a Sexist Workplace \\by Jessica Bennett.\
    24. \n\
    25. Watch \American Vandal\ on Netflix, as recommended on my niece's/Gretchen's daughter's podcast, \"\Eliza Starting at 16\"\.\
    26. \n\
    27. Take Jack to Disneyland at least twice -- because I work for Disney, I have free passes so I should use those.\
    28. \n\
    29. Host a \"\Happier In Hollywood\\" meet up.\
    30. \n\
    31. Go away for a romantic weekend with Adam.\
    32. \n\
    33. Send out Christmas cards in 2018.\
    34. \n\
    35. Get my fat frozen.\
    36. \n\
    \n\

    \Gretchen\:\

    \n\
      \n\
    1. Start having weekly adventures with Eleanor.\
    2. \n\
    3. Fix my headset, runs out of battery really fast.\
    4. \n\
    5. Set up a home studio in this closet for my Facebook show.\
    6. \n\
    7. Work with Barnaby so he’s better at coming when I call him.\
    8. \n\
    9. Clean out my massive tote bag collection. Each one is special.\
    10. \n\
    11. Take Eleanor to get contacts checked.\
    12. \n\
    13. Start making consistent progress on “Report to the Committee on Exploration” (if you want to read about \"Four to Llewelyn's Edge\", I describe it \here\).\
    14. \n\
    15. Create a work calendar for the year. I have a lot of little projects and I need more structure than usual; trips I need to make.\
    16. \n\
    17. Finish \My Color Pilgrimage\ and figure out what the heck to do with it; \Outer Order, Inner Calm.\\
    18. \n\
    19. Tap more into my love of smell. I've fallen out of habit of regularly wearing perfume, smelling my smell collection, burning scented candles. Along those lines…\
    20. \n\
    21. Plan perfume field trip with a friend.\
    22. \n\
    23. New phone for camera to improve the video quality of my weekly Facebook show, \"\Ask Gretchen Rubin Live\\".\
    24. \n\
    25. Figure out Instagram features and use it regularly.\
    26. \n\
    27. Decide on a cause to give to as a family.\
    28. \n\
    29. Create the Four Tendencies workshop.\
    30. \n\
    31. Deal with the items we want to donate to Housing Works.\
    32. \n\
    33. I’m creating a list for listeners of the Try This at Homes and Happiness Hacks so far. And I'll update these lists at the end of each year.\
    34. \n\
    35. Get current with making physical photo albums with Shutterfly.\
    36. \n\
    \n\

    We both printed out the list, posted it someplace obvious, to make sure these aims stay in our minds.\

    \n\

    \\\"\"\\

    \n\

    \Interview\: We talk to the brilliant \\Roz Chast\\, an American cartoonist and a staff cartoonist for \The New Yorker\. Since 1978, she has published more than 1000 cartoons in \The New Yorker\. She’s also a #1 \New York Times\ bestselling author – she wrote a brilliant, thought-provoking, very unusual memoir about her relationship with her parents called \\Can’t We Talk About Something More Pleasant?\\ which won many prestigious awards.\

    \n\

    Roz Chast has a new book, \\Going Into Town: a Love Letter to New York\\. It's a charming and useful guide to visiting New York City.\

    \n\

    Roz is a Rebel, by the way.\

    \n\

    Roz's Try This at Home tip is to \"\Try the ukulele\.\" Here's a funny \interview\ with \"The New Yorker Radio Hour\" podcast where she and Patricia Marx talk about their ukulele band, \"\Roz Chast and Patricia Marx, Ukulele Superstars\.\"\

    \n\

    \Demerit\: I put my “wallet” away, and now I can’t find it. From which I learned this Happiness Hack: don't deliberately stash something away in an inconspicuous place without making careful note of where I put it.\

    \n\

    \Gold Star\: Elizabeth gave a giant gold star to Jack's nanny Cynthia..\

    \n\
    \n\

    \Resource:\\

    \n\
      \n\
    1. To get the \Habits Manifesto\, where I list my most important conclusions about how to master our habits, \\go here and scroll down\\.\
    2. \n\
    3. Or if you'd like to get my one-pagers on how to \Eating Better Than Before, Working Better Than Before, Reading Better Than Before\, or \Exercising Better Than Before\, \go here and scroll down\.\
    4. \n\
    \n\

    Remember,\ I do a weekly live show on Facebook called: “\Ask Gretchen Rubin Live\.” \ To join the conversation, \\check the schedule.\\\

    \n","terms":[2262,2270,2303,6,23,2057,25,30,777,801,46,1659,49,56,57,66],"metadata":{"metaTags":[{"property":"og:title","content":"Episode 149: Identify Your “18 for 2018,” an Interview with Legendary Cartoonist Roz Chast, and Don’t Stash Something Without Noting Where I Put It."},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/149-happier-18-for-2018-roz-chast/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"Episode 149: Identify Your “18 for 2018,” an Interview with Legendary Cartoonist Roz Chast, and Don’t Stash Something Without Noting Where I Put It."},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"Plan your \"18 for 2018\" and an interview with legendary cartoonist and writer Roz Chast."},{"property":"og:description","content":"Plan your \"18 for 2018\" and an interview with legendary cartoonist and writer Roz Chast."},{"property":"twitter:description","content":"Plan your \"18 for 2018\" and an interview with legendary cartoonist and writer Roz Chast."},{"property":"og:image","content":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/happy.png"},{"property":"twitter:image","content":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/12/happy.png"}],"excerpt":"Plan your \"18 for 2018\" and an interview with legendary cartoonist and writer Roz Chast.","eyebrow":"Podcast 149","megaphone":"http://traffic.megaphone.fm/PP2129260054.mp3","apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520?mt=2#","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/36CqYSJUKiZNxM0EYP4pKi","stitcherlink":"https://app.stitcher.com/splayer/f/61836/52696513","nextPodcast":"/podcast-episode/little-happier-barnaby/","prevPodcast":"/podcast-episode/little-happier-utopia/","podcastInfo":{"name":"Happier with Gretchen Rubin","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"ThirdLove","description":"\

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    \n\

    \\\"1pix\"\\

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    And check out \\BlueApron.com\\.  \Wish you cooked more?\ \Get all the delicious, fresh ingredients you need to make great meals,\ delivered to your front door. Check out \\BlueApron.com/happier\\ to get your first three meals free, with free shipping.\

    \n\

     \

    \n","label":"Check out Blue Apron","link":"https://www.blueapron.com/pages/learn-more?cvosrc=audio-paid.podcast.happiergretchenrubin&utm_campaign=happiergretchenrubin&utm_medium=audio-paid&utm_source=podcast"},{"name":"Tripping.com","description":"\

    Save an average of 18% per night by booking your vacation with Tripping.com. \\Visit Tripping.com/Happier\\.\

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    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    Update: Coming to you from Kansas City! Elizabeth and I are joined in the studio by my twelve-year-old daughter Eleanor.\

    \n\

    It's so fun to see what people are posting in the \#happierpodcast\ feed -- keep them coming during this month of January!\

    \n\

    \\\"Happier\\

    \n\

    \Try This at Home\: Eleanor suggests keeping a running list of your favorite things.\

    \n\

    I mention \\The Happiness Project One-Sentence Journal: A Five-Year Record\\. Writing one sentence each day turns out to be a great, manageable way to memorialize your life.\

    \n\

    \\\"Happier\\

    \n\

    \Happiness Hack\: For a fun family activity, try an \"\Escape Room\.\" These are physical adventure games, where you try to discover and use clues to open the door to \"escape\" a room.\

    \n\

    \Know Yourself Better\: What's your one-word or one-phrase theme for the year? This exercise helps you discern your most important aims for yourself.\

    \n\

    My word is \"Delegation.\" Elizabeth's theme is \"Self-control.\"\

    \n\

    \Gretchen's Demerit\: I almost never drive in New York City, and I always tell myself, \"Oh, I'll drive a lot in Kansas City,\" but I only drove twice during this trip. I write about my struggles with driving in my book \\Happier at Home\\.\

    \n\

    \Elizabeth and Eleanor's Gold Star\: Winstead's! How we all love the burgers at Winstead's!\

    \n\
    \n\

    \Resource:\\

    \n\

    You can sign up for both \my free newsletter\ and my \"Moment of Happiness Newsletter,\" \\here\\.\

    \n\

    Remember,\ I do a weekly live show on Facebook called: “\Ask Gretchen Rubin Live\.” \ To join the conversation, \\check the schedule.\\\

    \n","terms":[2270,2266,15,19,32,777,49],"metadata":{"metaTags":[{"property":"og:title","content":"Podcast 151: From Kansas City–Keep a Running list of Your Favorite Things, Visit an “Escape Room,” and Pick Your One-Word Theme for 2018."},{"property":"og:url","content":"http://gretchenrubin.com/podcast-episode/151-happier-favorite-things/"},{"property":"og:site_name","content":"Gretchen Rubin"},{"property":"twitter:card","content":"summary_large_image"},{"property":"twitter:title","content":"Podcast 151: From Kansas City–Keep a Running list of Your Favorite Things, Visit an “Escape Room,” and Pick Your One-Word Theme for 2018."},{"property":"twitter:site","content":"@gretchenrubin"},{"property":"description","content":"Keep a running list of your favorite things, identify your one-word theme for 2018, and how Obligers can create accountability even if they want to keep resolutions private."},{"property":"og:description","content":"Keep a running list of your favorite things, identify your one-word theme for 2018, and how Obligers can create accountability even if they want to keep resolutions private."},{"property":"twitter:description","content":"Keep a running list of your favorite things, identify your one-word theme for 2018, and how Obligers can create accountability even if they want to keep resolutions private."},{"property":"og:image","content":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2018/01/list.jpg"},{"property":"twitter:image","content":"https://i0.wp.com/api.gretchenrubin.com/wp-content/uploads/2018/01/list.jpg"}],"excerpt":"Keep a running list of your favorite things, identify your one-word theme for 2018, and how Obligers can create accountability even if they want to keep resolutions private.","eyebrow":"Podcast 151","megaphone":"http://dcs.megaphone.fm/PPY3079106581.mp3?key=4b6766596901bb1375cf44e7c8715c60","apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520?mt=2","soundcloudlink":"","spotifylink":"https://open.spotify.com/episode/4FeqfsJ4SvaTgzlkcTuUOp","stitcherlink":"https://app.stitcher.com/splayer/f/61836/52833461","nextPodcast":"/podcast-episode/little-happier-future/","prevPodcast":"/podcast-episode/little-happier-goodbye/","podcastInfo":{"name":"Happier with Gretchen Rubin","imageUrl":"https://i2.wp.com/api.gretchenrubin.com/wp-content/uploads/2017/08/podcastsubscribe.jpg","subscribeLinks":{"apple":"https://itunes.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520","spotify":"https://open.spotify.com/show/0rgMTVJ9TWDWsut3R1c5L3","stitcher":"http://app.stitcher.com/browse/feed/61836/episodes"},"unsubscribeLink":"unsubscribe_link","helpLink":"/podcast-subscription-instructions/"},"quote":{"text":"","author":""},"sponsors":[{"name":"ThirdLove","description":"\

    Check out\ \ThirdLove\, \the lingerie brand that uses real women’s measurements to design better-fitting bras.\ Try one of their bestselling bras for free, for 30 days, by visiting \ThirdLove.com/happier\.\\

    \n\

    \\\"1pix\"\\

    \n","label":"Check out ThirdLove","link":"https://www.thirdlove.com/happier"},{"name":"Quip","description":"\

    Quip is the new electric toothbrush that simplifies brushing. Get a free $10 refill when you \subscribe to Quip here\. (Free shipping worldwide!)\

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    Visit \Getquip.com/happier\\

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    \Check out \StitchFix\, \an online personal styling service with real stylists who handpick clothing for \you\ — your taste, your schedule, your lifestyle, your budget.\ Sign up at \StitchFix.com\.\\

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    With the same vibe as “Happier,” The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life, made better.”\

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    For years, I've been reading, writing, and talking to people about their happiness and good habits. My preoccupation is: \how can we make our lives happier, healthier, more productive, and more creative?\\

    \n\

    \\\The Happiness Projec\\\t, \\\Happier at Home\\\, \\\Better Than Before\\\, and now \\\The Four Tendencies\\\ -- all, in their own way, address this fundamental question.\

    \n\

    And as I've talked to people, certain challenges keep coming up, over and over.\

    \n\

    \For years, I was so puzzled by them, I couldn't stop thinking about them and trying to figure out the answers.\ Perhaps some sound familiar to you:\

    \n\\n\

    \

    \n\

    \

    \n\

    Why You Act, Why You Don't\

    \n\

    Perhaps it seems unlikely, but it's true -- \the Four Tendencies framework sheds light on all these questions.\\

    \n\

    With every single one of these questions, I have an answer that I think can help, using the Four Tendencies.\

    \n\

    To take just one example, I received this email about a teacher who used her knowledge of the Four Tendencies to change her way of working with a Rebel -- in a way that allowed that Rebel to succeed:\

    \n\
    \

    I’m a teacher at our local county jail, mostly GED and high school diploma courses. Recently I had a student who was getting in her own way—arguing with the guards and not completing assignments. I believed her when she said that she really wanted to get her GED—yet she wasn’t making progress.\

    \n\

    It dawned on me that she is a Rebel. I shared your theory with her, and it really helped her see herself in a new, more positive way. I stopped asking her to do homework and let her decide each day how she wanted to study: computer software, group lesson, independently, or not at all. As I write this, she has passed five of the five tests, and thus completed her high school equivalency.\

    \
    \n\

    When you know if you're an \Upholder, Questioner, Obliger, or Rebel\, you understand yourself much better -- why you act, why you don't act, why you feel the way you do.\

    \n\

    And as the example above demonstrates, when you understand \other people's\ Tendencies, you gain great perspective on why they act, why they don't act, and why they feel the way they do.\

    \n\

    To a degree that astonishes me, simple tweaks in language and circumstances can allow people to do a much better job in dealing with themselves and others.\

    \n\

    I certainly use the Tendencies myself. I'm married to a Questioner, and I've learned that I always need to explain the reason if I want him to do something. Even just yesterday. I was filling out a tiresome form that asked for his work address. I called him and asked, \"What's your work address?\" He answered, \"Why ?\"\

    \n\

    Now, if he'd asked me a similar question, I would've just answered. I wouldn't ask why. But my husband wasn't going to meet even the smallest expectation -- tell me your work address -- without knowing why.\

    \n\

    That used to bug me. Why wouldn't he just do what I asked? Why did he slow down the process? Now I don't get annoyed with him, because I understand his nature.\

    \n\

    \Managing yourself, and others, is much easier when you know what to do -- and why.\\

    \n\

     \

    \n\

    Want to find out if you're an \\Upholder, Questioner, Obliger, or Rebel\\? Take the quick Quiz \\here\\.\

    \n\

    Want to learn more about the framework? Order my book \\\The Four Tendencies\\\. All is revealed!\

    \n\

    \Want to talk about the Four Tendencies with other people\? Join the discussion on my \\free Better app\\.\

    \n\

     \

    \n","excerpt":"\

    For years, I’ve been reading, writing, and talking to people about their happiness and good habits. My preoccupation is: how can we make our lives happier, healthier, more productive, and more creative? The Happiness Project, Happier at Home, Better Than Before, and now The Four Tendencies — all, in their own way, address this fundamental […]\

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    Sign up to get my free monthly newsletter. I share ideas for being happier, healthier, more productive, and more creative.\

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    \"Untreated substance abuse is often treated as 'cool' and as sort of a counterculture badge of honor, a way of proclaiming, 'Look out, dullards, I'm still dangerous.' Likewise, sobriety is sometimes looked at as a fertile ground for the has-been and those who may have lost their edge. I was always scared of losing mine, and so, with ninety days sober, I got a tattoo to show I was still all about it. However, one of the gifts of recovery is authenticity, finding your true self. Today I know that I don't care so much about being cool, much less edgy. I've seen too many good friends chase that image to the gates of prison, insanity or death. I still like my tattoo, but it means nothing to me now other than being a reminder that I've found my authentic self. And my authentic self is someone who wouldn't get a tattoo.\"\

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    I have to say, I'm a huge fan of Rob Lowe's writing. He's very perceptive, and it's clear that being a super-famous Hollywood celebrity gives you a strange and interesting perspective on the world.\

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    Often, a tattoo does seem like something that is tied deeply to a sense of authenticity -- of revealing something important about ourselves, through our choice of design.\

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    \Would your authentic self get a tattoo -- or do you already have one?\\

    \n\

    \If not, what design would you choose?\\

    \n\

    \If so, why did you choose the tattoo you chose?\\

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