I try to remind myself of a simple rule: never miss twice.
The most effective form of motivation is progress.
You are much more than your conscious self.
This is one of the most surprising insights about our habits: you don’t need to be aware of the cue for a habit to begin.
To get a habit to stick you need to feel immediately successful – even if it’s in a small way.
Incentives can start a habit. Identity sustains a habit.
One of our greatest challenges in changing habits is maintaining awareness of what we are actually doing.
The more a habit becomes part of your life, the less you need outside encouragement to follow through.
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.
Pleasure teaches your brain that a behavior is worth remembering and repeating.
The problem isn’t knowledge. The problem was consistency.
Your habits change depending on the room you are in and the cues in front of you.
Customers will occasionally buy products not because they want them but because of how they are presented to them.
But one push-up is better than not exercising. It’s better to do less than you hoped than to do nothing at all.
You have to standardize before you can optimize. You can’t improve a habit that doesn’t exist.
A stable environment where everything has a place and a purpose is an environment where habits can easily form.
But the point is not to do one thing. The point is to master the habit of showing up.
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