Even when you know you should start small, it’s easy to start too big.

Each day is made up of many moments, but it is really a few habitual choices that determine the path you take.

Redesign your life so the actions that matter most are also the actions that are easiest to do.

The central idea is to create an environment where doing the right thing is as easy as possible.

Trying to pump up your motivation to stick with a hard habit is like trying to force water through a bent hose.

The idea is to make it as easy as possible in the moment to do things that payoff in the long run.

If you can make your good habits more convenient, you’ll more likely to follow through on them.

You don’t actually want the habit itself. What you really want is the outcome the habits delivers.

The more energy required, the less likely it is to occur.

When deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work.

The most effective form of learning is practice, not planning.

This means that simply putting in your reps is one of the most critical steps you can take to encoding a new habit.

Both common sense and scientific evidence agree: reptition is a form of change.

You don’t need to map out every feature of a new habit. You just need to practice it.

If you want to master a habit, the key is to start with repetition, not perfection.

When preparation becomes a form of procrastination, you need to change something.

Motion makes you feel like you’re getting things done. But really, you’re just preparing to get something done.

It’s easy to be in motion and convince yourself that you’re making progress.

We do it because motion allows us to feel like we’re making progress without running the risk of failure.

Sometimes motion is useful, but it will never produce an outcome by itself.