Missing one workout happens, but I’m not going to miss two in a row.

I try to remind myself of a simple rule: never miss twice.

No matter how consistent you are with your habits, it is inevitable that life will interrupt you at some point.

Focus on the process rather than the results.

Each small win feeds your desire.

The most effective form of motivation is progress.

To get a habit to stick you need to feel immediately successful – even if it’s in a small way.

A habit needs to be enjoyable for it to last. Change is easy when it is enjoyable.

Incentives can start a habit. Identity sustains a habit.

The more a habit becomes part of your life, the less you need outside encouragement to follow through.

The more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long term goals.

The costs of your good habits are in the present. The costs of your bad habits are in the future.

With our bad habits, the immediate outcome usually feels good, but the ultimate outcome feels bad. With good habits, it is the reverse.

The world has changed much in recent years, but human nature has changed little.

Positive emotions cultivate habits. Negative emotions destroy them.

What is rewarded is repeated. What is punished is avoided.

Conversely, if an experience is not satisfying, we have little reason to repeat it.

Pleasure teaches your brain that a behavior is worth remembering and repeating.

The problem isn’t knowledge. The problem was consistency.

Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.