Behavior only shifts if the punishment is painful enough and reliably enforced.
The people with the best self-control are typically the ones who need to use it the least.
It’s easier to practice self-restraint when you don’t have to use it very often.
We’ll jump through a lot of hoops to avoid a little bit of immediate pain.
The more immediate and more costly a mistake is, the faster you will learn from it.
Sluggish days and bad workouts maintain the compound gains you accrued from previous good days.
The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows.
This is the secret to self-control. Make the cues of your good habits obvious and the cues of your bad habits invisible.
I try to remind myself of a simple rule: never miss twice.
The most effective form of motivation is progress.
Without dopamine, desire died. And without desire, action stopped.
Dopamine released not only when you experience pleasure, but also when you anticipate it.
To get a habit to stick you need to feel immediately successful – even if it’s in a small way.
It is the anticipation of a reward – not the fulfillment of it – that gets us to take action.
Incentives can start a habit. Identity sustains a habit.
A genius is not born, but is educated and trained.
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.
Behaviors are attractive when they help us fit in.
The world has changed much in recent years, but human nature has changed little.
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