Personal anecdotes from author's life with his wise advice in the end. I didn't disagree with most of the advice, but it's just not what I expected from the book's title. I would rather title the book "52 things Peter Bergman wants to teach you about life". "4 seconds" was only one chapter of the book, not connected to anything else. Excellent books "Power of Habit" and "Willpower" cover habit forming and transforming with much more structure, in my opinion.