How to have a good day: harnessing the power of behavioral science to transform our working lives

The science essentials. The two-system brain ; The discover-defend axis ; The mind-body loop

Part I: Priorities : setting intentional direction for your day. Choosing your filters ; Setting great goals ; Reinforcing your intentions

Part II: Productivity : making the hours in the day go further. Singletasking ; Planning deliberate downtime ; Overcoming overload ; Beating procrastination

Part III: Relationships : making the most of every interaction. Building real rapport ; Resolving tensions ; Bringing the best out of others

Part IV: Thinking : being your smartest, wisest, most creative self. Reaching insight ; Making wise decisions ; Boosting your brainpower

Part V: Influence : maximizing the impact of all you say and do. Getting through their filters ; Making things happen ; Conveying confidence

Part VI: Resilience : sailing through setbacks and annoyances. Keeping a cool head ; Moving on ; Staying strong

Part VII: Energy : boosting your enthusiasm and enjoyment. Topping up the tank ; Playing to your strengths

Postscript: Making it stick

Appendix. How to be good at meetings ; How to be good at email ; How to reinvigorate your routine.