The Power of Habit: Why We Do What We Do in Life and Business

Recommended book: The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg Editors’ Pick: Best Books of 2012

Groundbreaking new research shows that by grabbing hold of the three-step “loop” all habits form in our brains–cue, routine, reward–we can change them, giving us the power to take control over our lives.
“We are what we repeatedly do,” said Aristotle. “Excellence, then, is not an act, but a habit.” On the most basic level, a habit is a simple neurological loop: there is a cue (my mouth feels gross), a routine (hello, Crest), and a reward (ahhh, minty fresh). Understanding this loop is the key to exercising regularly or becoming more productive at work or tapping into reserves of creativity. Marketers, too, are learning how to exploit these loops to boost sales; CEOs and coaches are using them to change how employees work and athletes compete. As this book shows, tweaking even one habit, as long as it’s the right one, can have staggering effects.

In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes readers inside labs where brain scans record habits as they flourish and die; classrooms in which students learn to boost their willpower; and boardrooms where executives dream up products that tug on our deepest habitual urges. Full of compelling narratives that will appeal to fans of Michael Lewis, Jonah Lehrer, and Chip and Dan Heath, The Power of Habit contains an exhilarating argument: our most basic actions are not the product of well-considered decision making, but of habits we often do not realize exist. By harnessing this new science, we can transform our lives.



Celebrities Who Don’t Drink: 15 Sober Stars

Posted: 12/31/2012 8:40 am EST  |  Updated: 01/23/2014 6:58 pm EST

Rehab doesn’t always work, but sometimes it does — and some celebrities just never started drinking alcohol. Here are 15 stars who won’t be ringing in the New Year with a glass of champagne:

Bradley Cooper
Cooper became sober at 29 after 
purposefully bashing his head into a concrete floor at a party. “I don’t drink or do drugs anymore,” he told People. “Being sober helps a great deal … I remember looking at my life, my apartment, my dogs [when I was still using], and I thought, ‘What’s happening?'”

Christina Ricci
“You know, I went through a normal kind of late teens, early 20s drinking, but it was a choice I made, because I didn’t think it was very good for my life,” she told BlackBook.

Kim Kardashian
“I do not drink alcohol at all. My sisters drink, so when they get a little crazy, I am there to pull them down,” she told People. That didn’t stop her from shilling for Midori.

After battling addiction to drugs and alcohol, Eminem got sober several years ago.
“You gotta remember I hadn’t recorded a song sober in seven years. So it took me awhile to even feel like I could record a song sober … I don’t know the last time I shot a video sober, without drinking or taking anything. It’s been years,” he told Vibe.

Jennifer Lopez
“I think that ruins your skin. Of course, during celebratory toasts, everybody’s like, ‘You can’t toast with water!’ So I’ll toast with alcohol and just take a sip,” she told InStyle.

Ewan McGregor
“I got away with it more or less unnoticed. I was a maniac on the booze but I only remember it fondly,” he told the Daily Mail.

Kristin Davis
Davis went sober at age 22 when she found her drinking was interfering with her acting aspirations. “Sure, sometimes I miss it,” she told The Week. “Every once in a while, I’ll be with friends and they’ll be drinking red wine and I’ll think, in a really innocent way, Oh wow, that’s such a wonderful glass of red wine. Wouldn’t it be fun to drink it? Maybe it would be fine, but it’s really not worth the risk.”

Kim Cattrall
Davis isn’t the only sober SATC lady. “I’m not a big drinker and when I do, I get a headache. I don’t drink or take drugs so clothes are my only mood enhancer,” she said (via Yahoo!).

Colin Farrell
“Seven years sober. I’m really grateful. It’s really lovely to be present in my life,” he told Ellen DeGeneres earlier this year. “I was terrified [of being sober] because, I’m not saying I was a great actor before or a great actor since, but I was terrified that whatever my capacity was as an actor beforehand, however little or large — it would completely disappear.”

Blake Lively
“I don’t drink. I’ve never tried a drug,” she told Allure. “It’s just something that I genuinely don’t have a desire for.”

Kelly Osbourne
“I had been to rehab several times and reached a point where I was taking more of what I was doing in hopes that I wouldn’t wake up. And when I got to that point, the next morning I woke up and I was like, ‘I just prayed for death. What the hell is wrong with me?'” she told Anderson Cooper, on how she hit rock bottom and finally got sober.

Jada Pinkett Smith
“I found myself drinking two bottles of wine on the couch and I said, ‘Jada, I think we’ve got a problem here,'” she said (via Contact Music). “I had problems with alcohol and I really had to get in contact with the pain, whatever that is, and then I had to get some other tools in how to deal with the pain. From that day on I went cold turkey; I haven’t had a drink in eight years.”

Gerard Butler
Butler quit drinking 15 years ago and recently went to rehab for a prescription painkiller addiction.

Tyra Banks
“I’ve never had any drugs and I had a little taste of alcohol when I was 12 years old, but that’s about it,” she wrote on her website

Tobey Maguire
“I don’t think it’s a secret that I’ve been sober since I was 19. It’s in half of the articles done about me,” he told People


31jan2014 – count:0

  • Vitamins: B1, B3 (niacin) Zinc, digestive enzymes, omega3 oil
  • 7:00am urge: replaced with coke
  • no lunch time urges today, but still stayed inside and worked on my blog

Food Log:

  • banana
  • 5-grain crackers with goat cheese
  • Sweetseeds Salba Chia bar
  • Earl Grey tea (decaf)
  • Shrimp, green bean and pineapple salad
  • water
  • Spinach, mushroom, bean sprouts salad

Macklemore gets candid about drug addiction that almost ruined music career


See video here:

At the age of 30, Macklemore is a proud Grammy winner with a Platinum album and multiple hit singles, but five years ago he was still facing a dark battle with drugs. In a new special for mtvU’s ”Half of Us” campaign, the Seattle rapper gets candid about an addiction that almost ruined his music career.

“[When] I actually drank for the first time, I was by myself,” Macklemore reveals, mapping the beginning of an addiction that quickly spiraled. “This is an indicator of who I was, from the jump. After school, by myself [at] 13 years old, maybe 14.”

It’s a moment that’s seared into his mind, as he paints the picture vividly: At home, wearing a wifebeater, listening to Tupac and dipping into his parents’ liquor cabinet. “12 shots in, [my] first time ever drinking alcohol,” he said. “That’s not people like, ‘yo keep going.’ That’s me, by myself, dolo in the kitchen, like I can’t stop. I can’t this turn this off. This feels good, I wanna keep going.”

Macklemore explained that he spent his first year of high school skipping classes to smoke weed, and struggling to write rhymes because his mind was blank. “I’ve been rapping since [I was] 13 or 14, and Freshman year of high school I realized that music and me did not work if I was under the influence.”

His passion for music fueled an attempt to get sober, but it didn’t last for very long.

“The thing that pulled me back was knowing that I wanted to be a musician, and that if I wanted to do this I had to get sober,” he explained. “So I’d go a month and be sober, make a bunch of music and then fall back off and vanish for a couple months and go back and forth like that. That’s how I made music for the majority of my teen years and twenties.”

Next, he dabbled in Oxycontin for a brief period, describing it as one of the “most intense” drugs he’s ever used. “It’s synthetic heroin, that’s the definition of it,” and “[I saw] the grip that it had, just doing it for five or six days, sweating through my sheets and coming off of it shaking.”

Though he was able to hide his addiction on a surface level, the problem became apparent to his family, and it was his father who eventually approached him about going to rehab at the age of 25. At this point, he said, his relationship with his girlfriend was also suffering immensely, describing his actions as, “The complete discarding of someone else’s emotions and well-being for your own selfish needs in that moment.”

“If it wasn’t for that rehab center, I probably wouldn’t have been here,” he admits. “In terms of recovery, it has been very important for me to be a part of a recovery community, to actively be around my people because they understand me. They get it.”

Hear more of Macklemore’s story at ”Half of Us”.

15 Delicious Non-Alcoholic Spritzers, Sodas, and Mocktails

by Cambria Bold


Here are 15 favourites:

• 1 Non-Alcoholic Sangria
• 2 Drink Recipe: Kumquat Spritzer
• 3 Sparkling Rosemary Limemade
• 4 Iced Green Tea Elixir with Ginger and Lemon
• 5 Drink Recipe: Asian Pear Sparkler

• 6 Drink Recipe: Pink Grapefruit and Pomegranate Soda
• 7 Drink Recipe: Rosemary Citrus Spritzer
• 8 Drink Recipe: Watermelon Strawberry Cooler
• 9 Drink Recipe: Elderberry Shrub
• 10 Spring Drink: Blackberry Elderflower Spritzer with Mint

• 11 Recipe: Non-Alcoholic Maple & Grapefruit Cocktail
• 12 Breakfast Mocktail: Orange and Elderflower Spritzer
• 13 The Meg Ryan: A Bright and Bubbly Berry Drink
• 14 Drink Recipe: Strawberry Basil Sodas
• 15 Mother’s Day Cocktail: Hibiscus Mimosa – Top with sparkling water instead of wine for the mocktail version!

Asian Pear Sparkler Makes about 6 drinks


1 cup freshly pressed Asian pear juice*
1 teaspoon lemon juice
3/4 cups honey
1/4 cup sugar
1 (4-inch) sprig fresh rosemary
1 (1-inch) piece fresh ginger, peeled and cut into coins
Small grating of fresh nutmeg
Soda water

Combine pear juice, lemon juice, honey, sugar, rosemary, ginger, and nutmeg in a saucepan over medium heat. Bring to a boil, then simmer on low heat for 5 minutes, stirring to dissolve the sugars.

Remove from heat and let stand 30 minutes. Strain the syrup through a fine-mesh strainer and discard the solids. Let syrup cool completely.

To serve, fill an 8-ounce glass halfway with ice cubes, add 3 tablespoons of syrup, fill with soda water, and stir. Add more syrup for a sweeter or stronger flavor.

*Note: Use the most flavorful Asian pear you can find; Hosui is a consistently sweet variety. Making 1 cup of juice requires about 1 (12-ounce) pear, peeled and cored. If using a juicer, follow manufacturer’s instructions to extract the juice and discard the pulp. If using blender or food processor, puree the pear until smooth, strain through a fine-mesh strainer, and discard the solids. If you wind up with a little less than 1 cup, top it off with water.

all recipes available at

PodCast – 15 Minutes to Wellness – Episode 1: Kaizen

Natalie Digate Muth, MD, MPH, RD and Michael Mantell, PhD


15 Minutes to Wellness features expert guests in health, psychology, science, fitness and other fields, each offering their valuable insight to help you to live your most fit life. Adopting healthy habits one step at a time is the key to long-term change. This series will help you identify the small changes you can make that will empower you to achieve real, long term health and wellness.

Discover the Japanese philosophy of kaizen, the principle of bringing about large changes through small, continuous improvements. Dr. Natalie Digate Muth, a pediatrician and registered dietitian,…



30Jan2014 – count: 0

  • Vitamins: B1, B3 (niacin) Zinc, digestive enzymes, omega3 oil
  • 6:45am urge: replaced with water and lemon juice
  • noon urge: replaced by having lunch at the office
  • find myself wanting a drink when I get upset or angry about something at work. my reaction is to grab a drink, but i don’t have one.
  • hockey is on, beer commercials don’t affect me as much this time

Food Log:

  • Chocolate Protein power drink (1 scoop)
  • 1 egg
  • banana
  • Carrot, golden beet & apple juice
  • Quinoa/brown rice pasta, with tomato sauce, mushrooms, spinach and Italian sausage
  • water
  • Salad: Chinese cabbage, carrots, almonds, bean sprouts
  • Earl Grey tea (decaf)
  • Corn chips and salsa
  • Shrimp, green bean and pineapple salad
  • 4-5 black licorice
  • Fentimans Dandelion & Burdock soda
  • handful of sunflower seeds
  • perrier


find myself getting hungry every few hours, will have to stock up on quality food and bring it to work.

Les 28 jours les plus longs de ta vie

On passe le mois de février sans boire d’alcool pour se faire du bien et aider la Fondation Jean Lapointe.

Le défi 28 jours les plus longs de ta vie est une initiative de la Fondation Jean Lapointe, un organisme de bienfaisance Québécois qui lutte contre l’alcoolisme, les toxicomanies et les autres dépendances qui affectent la population.
Depuis 2008, la Fondation consacre également ses efforts à la prévention des problèmes liés la consommation d’alcool et de drogues chez les jeunes en milieu scolaire.
Pour plus de renseignements: