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How to Have a Good Day

How to Have a Good Day

Harness the Power of Behavioral Science to Transform Your Working Life
by Caroline Webb 2016 360 pages
4.02
3k+ ratings
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Key Takeaways

1. Set intentions and frame your day positively

We miss a big opportunity if we simply let the day happen to us.

Shape your reality. Our brains filter information based on our priorities and assumptions, creating a subjective experience of reality. By consciously setting intentions for the day, we can influence what our brain perceives as important. This process involves three steps: defining your aim (what really matters for success), checking your attitude (acknowledging and managing concerns), and directing your attention (deciding what to focus on).

Challenge assumptions. Our automatic biases can lead us to confirm existing beliefs and miss important information. To counteract this, actively look for evidence that contradicts your assumptions. Use "absolute language" (e.g., "always," "never") as a cue to question your perspective. By adopting a more open-minded approach, you can broaden your perception and make better decisions.

2. Focus on one task at a time to boost productivity

We feel busier, but we're doing less, and doing it less well.

Singletasking trumps multitasking. Research shows that attempting to multitask can reduce productivity by up to 40% and increase errors. Our brain's deliberate system can only focus on one task at a time, so rapid switching between tasks costs time and mental energy.

Implement focused work sessions. To maximize productivity:

  • Batch similar tasks together (e.g., email, creative work, meetings)
  • Create uninterrupted blocks of time for deep work
  • Remove distractions by turning off notifications and closing unnecessary tabs
  • Use techniques like the Pomodoro method (25 minutes of focused work followed by a 5-minute break)
  • Build up your concentration stamina gradually

3. Take regular breaks to maintain peak performance

We make better use of our mental energy if we carve out a little time to recharge and reflect during the day, rather than pushing ourselves from appointment to appointment without any breathing space in between.

Strategic downtime boosts productivity. Research shows that our brain's deliberate system, responsible for complex thinking and self-control, becomes fatigued with continuous use. Taking regular breaks helps maintain peak performance:

  • Plan short breaks between different types of tasks
  • Never work for more than 90 minutes without a brief pause
  • Use breaks for physical movement, mindfulness, or a change of scenery
  • Schedule meetings for 45 minutes instead of an hour to create buffer time

Reflection enhances learning. Taking time to reflect on experiences and lessons learned improves retention and performance. Implement practices like:

  • Briefly reviewing key takeaways after meetings or completing tasks
  • Keeping a work journal to capture insights and progress
  • Discussing learnings with colleagues to reinforce understanding

4. Overcome overload by prioritizing effectively

Don't worry about people stealing an idea. If it's original, you will have to ram it down their throats.

Identify what truly matters. When feeling overwhelmed, focus on determining the most critical tasks:

  • Ask yourself: "What really matters most right now?"
  • Identify the smallest first step you can take to move forward
  • Use the "comparative advantage" principle to delegate tasks others can do

Learn to say no effectively. Use the "positive no" technique to decline requests while maintaining relationships:

  1. Start with warmth and appreciation
  2. Present your priority or commitment
  3. Decline the request
  4. End with warmth or an alternative suggestion

Establish clear boundaries. Communicate your limits clearly and consistently to manage workload and expectations. Use phrases like "I have a hard stop at..." to signal time constraints without extensive explanations.

5. Build rapport and resolve tensions in relationships

We are far less at the mercy of others' moods than we often assume—and that's what I'll show you in this part of the book.

Create connection through quality interactions. Build rapport by:

  • Asking open-ended questions that invite sharing of thoughts and feelings
  • Demonstrating genuine curiosity and active listening
  • Finding common ground to create an "in-group" feeling
  • Using reciprocal disclosure to encourage openness

Navigate conflicts constructively. When tensions arise:

  • Find common ground by articulating the other person's perspective fairly
  • Identify shared goals and areas of agreement
  • Isolate the true points of disagreement
  • Explore how both perspectives could be valid
  • Focus on solutions based on common ground

Assume good intentions. When faced with challenging behavior, consider the "good person, bad circumstances" approach. Identify potential triggers for defensive reactions and seek to understand the underlying needs or concerns driving the behavior.

6. Make wise decisions by engaging your deliberate system

To be as thoughtful as Vivek in noticing when your deliberate system needs refreshing, look out for these signs that it's not functioning at its best.

Recognize automatic shortcuts. Our brain's automatic system uses various shortcuts (heuristics) to conserve mental energy. Be aware of common biases like:

  • Confirmation bias: Seeking information that confirms existing beliefs
  • Recency bias: Overemphasizing recent events or information
  • Default bias: Preferring the status quo or easiest option

Implement decision-making safeguards. To engage your deliberate system and make wiser choices:

  • Use cross-check routines (e.g., "Don't default," "Devil's advocate," "Pre-mortem")
  • Seek diverse perspectives to challenge your assumptions
  • Reframe dilemmas using "could" instead of "should" to encourage creative problem-solving

Monitor your mental state. Be aware of signs that your deliberate system is fatigued, such as:

  • Feeling impatient or irritable
  • Difficulty concentrating
  • Making small mistakes or saying clumsy things
    When you notice these signs, take a break or use extra caution in decision-making.

7. Boost your influence through effective communication

Processing fluency should be a primary goal in your communication, whether you're writing or speaking.

Capture attention. To get your message through others' mental filters:

  • Provide a reward (surprise, novelty, or anticipation)
  • Emphasize the human angle with stories and emotion
  • Make your message "fluent" (easy to understand and remember)

Persuade effectively. To increase the chances of your ideas being adopted:

  • Provide context and reasons for your requests
  • Make it easy for others to choose your preferred option (e.g., remove barriers, make concrete suggestions)
  • Bring benefits to life by painting a vivid picture of positive outcomes
  • Use social proof to show how others have already embraced your idea
  • Get people involved in shaping the solution to increase buy-in

Project confidence. Enhance your impact by:

  • Reframing nerves as excitement
  • Connecting to your values and bigger purpose
  • Using power poses to boost your confidence
  • Highlighting your achievements in a way that's relevant to others

8. Cultivate resilience to navigate setbacks

We're surprisingly resilient in the long term. As Harvard psychologist Dan Gilbert has shown in his decades of research on affective forecasting, we have a tendency to overestimate the personal impact of every life event, good or bad.

Manage your emotional response. Use these techniques to regain equilibrium:

  • Label your emotions to reduce their impact
  • Get psychological distance by adopting a third-person perspective
  • Reappraise situations to find alternative interpretations
  • Ask rewarding questions that shift your focus (e.g., "What can I learn from this?")

Move forward constructively. When faced with setbacks:

  • Ditch sunk costs by focusing on future benefits rather than past investments
  • Use distancing techniques to gain perspective (e.g., "How will I view this in a year?")
  • Frame challenges positively to encourage problem-solving (e.g., "What's our ideal outcome?")

Handle others' mistakes gracefully. When someone lets you down:

  • Avoid pushing them deeper into defensive mode
  • Focus on solutions rather than blame
  • Use distancing techniques and rewarding questions to reduce stress levels

9. Leverage the mind-body connection for better performance

We process and recall concrete words that we can picture (e.g., "animal," "chair," "coffee") more readily than abstract concepts (e.g., "seniority," "justice," "patience").

Prioritize sleep. Adequate sleep is crucial for cognitive function and emotional regulation. Aim for 7-9 hours per night and create a sleep-friendly environment by:

  • Limiting exposure to blue light before bedtime
  • Establishing a consistent sleep routine
  • Using naps strategically when needed

Incorporate regular exercise. Even moderate physical activity can boost mood, reduce stress, and improve cognitive function:

  • Aim for at least 20 minutes of moderate exercise daily
  • Use exercise as a tool to clear your head and regain perspective
  • Consider breaking up exercise into shorter sessions throughout the day

Practice mindfulness. Regular mindfulness practice can enhance focus, emotional regulation, and resilience:

  • Start with short sessions (e.g., 5 minutes) and gradually increase duration
  • Use simple techniques like focusing on your breath or body sensations
  • Incorporate mindfulness into daily activities (e.g., mindful walking, eating)

10. Increase energy and enthusiasm in your work

As in any soap opera, even when we're surrounded with talented, likeable people, there can be misunderstandings.

Cultivate positive emotions. Boost your mood and energy with simple practices:

  • Practice gratitude by noting three good things daily
  • Perform random acts of kindness
  • Find something interesting in mundane tasks
  • Give yourself quick wins by setting and achieving small goals

Connect with others. Social connections are a powerful source of well-being:

  • Make time for meaningful interactions with colleagues and friends
  • Turn transactions into brief, positive exchanges
  • Seek out people who radiate positive energy

Find personal purpose. Tap into intrinsic motivation by:

  • Identifying how your work aligns with your values
  • Connecting daily tasks to larger, meaningful goals
  • Focusing on the impact of your work on others

By implementing these strategies, you can create more good days at work, boosting your productivity, relationships, and overall well-being.

Last updated:

FAQ

What's How to Have a Good Day about?

  • Behavioral Science Focus: The book explores how behavioral science can enhance our work lives, focusing on improving productivity, decision-making, and relationships.
  • Practical Techniques: It offers actionable advice based on psychology, neuroscience, and behavioral economics, applicable to everyday work situations.
  • Seven Building Blocks: Caroline Webb organizes the content around seven key areas: priorities, productivity, relationships, thinking, influence, resilience, and energy.

Why should I read How to Have a Good Day?

  • Improve Work Experience: The book provides tools to make your working life more enjoyable and less stressful.
  • Evidence-Based Strategies: It distills complex scientific findings into practical strategies for daily routines.
  • Enhance Performance: Learn how to maximize performance and well-being, leading to better personal and professional outcomes.

What are the key takeaways of How to Have a Good Day?

  • Set Intentions: Setting clear intentions for the day can significantly influence your interactions and environment.
  • Singletasking vs. Multitasking: Focusing on one task at a time is more effective than multitasking, which can decrease productivity.
  • Mind-Body Connection: Physical well-being directly impacts mental performance and emotional resilience.

What is the "discover-defend axis" in How to Have a Good Day?

  • Threat vs. Reward: Our brains assess situations as threats to defend against or rewards to pursue.
  • Impact on Behavior: Defensive mode diminishes cognitive abilities, making clear and creative thinking harder.
  • Shift to Discovery Mode: Focusing on rewards and positive outcomes shifts the mindset to a more productive state.

How does How to Have a Good Day suggest I set my intentions?

  • Three A's Framework: Webb introduces Aim, Attitude, and Attention to clarify daily intentions.
  • Aim: Identify what truly matters for success in the day’s activities.
  • Attitude: Acknowledge negative feelings and decide to focus on your goals.

What is "mental contrasting" in How to Have a Good Day?

  • Balancing Positives and Negatives: Compare desired outcomes with potential obstacles for realistic planning.
  • Increased Motivation: Acknowledging challenges helps create strategies to overcome them, enhancing commitment.
  • Practical Application: Develop "when-then" plans to address potential challenges.

What specific methods does Caroline Webb suggest in How to Have a Good Day?

  • Three Good Things: Reflect on three positive daily events to boost mood and well-being.
  • Affect Labeling: Labeling emotions reduces their intensity, allowing clearer thinking.
  • Diaphragmatic Breathing: Deep, slow breathing calms the nervous system, aiding stress management.

How does How to Have a Good Day address decision-making?

  • Cross-Check Routine: Avoid cognitive biases by asking questions like “What would be another option?”
  • Pre-Mortem Technique: Anticipate potential failures before making decisions to analyze what might go wrong.
  • Avoiding Sunk Costs: Evaluate decisions based on future benefits, not past investments.

How can I overcome procrastination according to How to Have a Good Day?

  • Picture the Benefits: Visualizing positive outcomes motivates action.
  • Plan Short-Term Rewards: Tie small rewards to task completion to make the process enjoyable.
  • Identify the Smallest First Step: Break tasks into small steps to reduce overwhelm and encourage progress.

What are some techniques for managing stress mentioned in How to Have a Good Day?

  • Mindfulness Practices: Mindful breathing helps ground you during challenging moments.
  • Physical Activity: Regular exercise boosts mood and cognitive function, reducing stress.
  • Sleep Hygiene: Good sleep is crucial for emotional regulation and resilience.

What role does gratitude play in How to Have a Good Day?

  • Boosting Well-Being: Gratitude exercises like “three good things” enhance well-being by focusing on positives.
  • Strengthening Relationships: Expressing gratitude improves relationships and creates a positive feedback loop.
  • Long-Term Impact: Gratitude practices lead to lasting improvements in life satisfaction and resilience.

What are the best quotes from How to Have a Good Day and what do they mean?

  • “There is nothing either good or bad, but thinking makes it so.”: Emphasizes perception's power in shaping experiences.
  • “If you can’t change the situation, change your perspective.”: Encourages focusing on mindset control in challenges.
  • “We are where we are.”: Reminds to accept current realities and focus on solutions, not blame.

Review Summary

4.02 out of 5
Average of 3k+ ratings from Goodreads and Amazon.

How to Have a Good Day receives mostly positive reviews for its practical, science-backed advice on improving work and personal life. Readers appreciate Webb's conversational style, comprehensive coverage of topics like productivity and relationships, and actionable tips. Many find the book a valuable resource for enhancing daily experiences and professional effectiveness. Some critics note repetition and familiarity of concepts, but overall, the book is praised for its research-based approach and applicability to various work situations.

Your rating:

About the Author

Caroline Webb is an economist, management consultant, and executive coach with extensive experience in applying behavioral science to enhance professional effectiveness. She worked at the Bank of England before spending 12 years as a partner at McKinsey & Company. Webb later founded Sevenshift, offering behavioral science-based coaching to leaders. Her book, "How To Have a Good Day," draws on her expertise to help readers improve their daily working lives using insights from neuroscience, psychology, and behavioral economics. The book has been published internationally and translated into multiple languages, reflecting Webb's global influence in the field of workplace effectiveness and personal development.

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