Happiness is a critical factor for work, and work is a critical factor for happiness. In one of those life-isn't-fair results, it turns out that the happy outperform the less happy. Happy people work more hours each week - and they work more in their free time, too.

In 'Before and After,' I identify the sixteen strategies that we can use to make or break our habits. Some are quite familiar, such as 'Monitoring,' 'Scheduling,' and 'Convenience.' Some took me a lot of effort to identify, such as 'Thinking,' 'Identity,' and 'Clarity.'

It was my interest in happiness that led me to the subject of habits, and of course, the study of habits is really the study of happiness. Habits are the invisible architecture of everyday life, and a significant element of happiness.

Although we often assume that feelings inspire actions, in fact, actions also inspire feelings. By pushing myself to act happier, I make myself feel happier.

One of my key realizations about happiness, and a point oddly under-emphasized by positive psychologists, given its emphasis in popular culture, is that outer order contributes to inner calm. More than it should.

I collect axioms, paradoxes, maxims, teaching stories, proverbs, and aphorisms of all sorts, because I love to see complex ideas distilled into a few words.

Don't let yourself fall into 'empty.' Keep cash in the house. Keep gas in your tank. Keep an extra roll of toilet paper squirreled away. Keep your phone charged.

One of my most important 'Secrets of Adulthood': Outer order contributes to inner calm.

My writing tends to become very dense, so I have to keep some cushion. Sometimes, words that seem superfluous are actually essential for the overall effect.

It's so easy to use tired, shopworn figures of speech. I love using long, fancy words but have learned - mostly from writing my biography of Winston Churchill - that short, strong words work better. I am ever-vigilant against the passive and against jargon, both of which are so insidious.

Now, the term 'friend' is a little loose. People mock the 'friending' on social media, and say, 'Gosh, no one could have 300 friends!' Well, there are all kinds of friends. Those kinds of 'friends,' and work friends, and childhood friends, and dear friends, and neighborhood friends, and we-walk-our-dogs-at-the-same-time friends, etc.

It's easier to get rid of things when you're giving them to someone who can use them, but don't let this kind intention become a source of clutter itself. I have a friend who has multiple piles all over her house, each lovingly destined for a particular recipient.

Do I need fifty finger-painted pictures by my toddler, or is one enough to capture this time of life? Mementos work best when they're carefully chosen - and when they don't take up much room!

I'm always trying to figure out ways to keep hold of memories. My one-sentence journal, for instance.

Work done by other people sounds easy. How hard can it be to take care of a newborn who sleeps 20 hours a day? How hard can it be to keep track of your billable hours? To travel for one night for business? To get a 4-year-old ready for school? To return a few phone calls? To load the dishwasher? To fill out some forms?

Often, the more reliably you perform a task, the less likely it is for someone to notice that you're doing it and to feel grateful and to feel any impulse to help or to take a turn.

It's hard to avoid 'unconscious overclaiming.' In unconscious overclaiming, we unconsciously overestimate our contributions relative to others. This makes sense, because we're far more aware of what we do than what other people do. Also, we tend to do the work that we value.

I'm much calmer when there's no TV or music playing in the background.

I do better with routines and predictability. I don't react well when there's a sudden change in the schedule.

In 'Happier at Home,' I write a lot about my struggle to create an unhurried atmosphere at home.

For quotes, I have one document for general quotes; the other for happiness-related quotes, which I use for the 'Moment of Happiness,' my daily emails of happiness quotes.

For notes related to books I'm writing, I've wondered whether I should organize my notes better, but I do find that the action or scrolling through them and seeing odd juxtapositions of ideas helps to stimulate my own ideas and creativity. I worry that if I kept the notes in a highly-structured way, I might lose some of these benefits.

Watching TV is companionable: you share an experience, you can comment on the action here and there for a bit of conversation... it's a way of showing someone that you want his or her company and engaging in a low-key, pleasant, undemanding way.

An enormous amount of ingenuity and creativity goes into commercials, and they can be fascinating if you pay attention.

If you'd like to watch less television, try putting the remote away in a very inconvenient place and making yourself put it away every time you use it. If it's a big pain to turn on the TV and to change channels, you might find yourself drifting to other activities that will be more satisfying in the long run.

I always feel calmer when I exercise. In fact, that's probably the main reason I exercise.

Try to never say 'yes' on the phone; instead, say, 'I'll get back to you.' When you're actually speaking to someone, the desire to be accommodating is very strong, and can lead you to say 'yes' without enough consideration.

Take care of difficult calls or emails as quickly as possible. Procrastinating just makes it harder; getting them done gives a big boost of relieved energy.

When accepting a responsibility, imagine that it's something that you'll have to do next week. That way you don't agree to something just because it seems so far off that it doesn't seem onerous.

People are powerfully moved by imagination, belief, and knowledge. They can consider the past and future. They can make changes in their behavior out of reason in a way that animals can't do.

I really work on paying attention to the clues my self is giving myself. For instance, I think of myself in the third person. That allows me to manage myself better.

Children's literature is one of my joys, and it's also my mental comfort food.

Embrace good smells. No cost, no calories, no energy, no time - a quick hit of pleasure.

Give warm greetings and farewells. I was surprised by how much this resolution changed the atmosphere of my home.

I love cunning containers as much as anyone, but I've found that if I get rid of everything I don't need, I often don't need a container at all.

You can love someone but not want to keep a gift from that person. It's okay to pass an item along to someone who will appreciate it more.

Never label anything 'Miscellaneous.'

Don't keep excessive amounts of anything. Those glass vases that come from florists. Those ketchup packets that come with take-out food. A house with two adults probably doesn't need fifteen mismatched souvenir coffee cups.

I get such a buzz out of cleaning closets.

They say that people teach what they need to learn. By adopting the role of happiness teacher, if only for myself, I was trying to find the method to conquer my particular faults and limitations.

The biggest waste of time is to do well something that we need not do at all.

When we don't get any treats, we feel depleted, resentful, and angry, and we feel justified in self-indulgence. We start to crave comfort - and grab that comfort wherever we can, even if it means breaking good habits.

I embrace treats, but I'm also very wary of treats. Treats help us feel energized, appreciated, and enthusiastic - but very often, the things we choose as 'treats' aren't good for us. The pleasure lasts a minute, but then feelings of guilt, loss of control, and other negative consequences just deepen the lousiness of the day.

When you're doing a job that benefits other people, it's easy to assume that they feel conscious of the fact that you're doing this work - that they should feel grateful, and that they should and do feel guilty about not helping you.

If you want someone else to do a task, don't do it yourself.

I love finding - or inventing - ways to categorize people.

'Potato-chip news' is news that's repetitive, requires little effort to absorb, and is consumable in massive quantities: true crime, natural disasters, political punditry, celebrity gossip, sports gossip, or endless photographs of beautiful houses, food, or clothes.

Spending hours stressed out in front of the TV isn't the same as volunteering or donating. Feeling a high level of personal distress makes people feel agitated and emotionally drained, to the point that they lack the energy or detachment to help - or the energy to manage themselves.

One thing that makes me very happy is to have a complicated idea and to feel that I've expressed myself clearly. I remember writing the ending to 'Happier at Home.' I wrote the entire book to build to that ending 'now is now,' and what I had to say was very abstract, and yet I felt satisfied that I managed to say what I wanted to say.

Keep in mind that to avoid loneliness, many people need both a social circle and an intimate attachment. Having just one of two may still leave you feeling lonely.