Small habits don’t add up. They compound. That’s the power of Atomic Habits. Tiny changes. Remarkable results.
Good habits can make rational sense, but if they conflict with your identity, you will fail to put them into action.
In this way, the process of building habits is actually the process of becoming yourself.
You need to know who you want to be. Otherwise, your quest for change is like a boat without a rudder.
The first step to changing bad habits is to be on the lookout for them.
Your habits change depending on the room you are in and the cues in front of you.
Small changes in context can lead to large changes in behavior over time.
Without dopamine, desire died. And without desire, action stopped.
When dopamine rises, so does your motivation to act.
A genius is not born, but is educated and trained.
The closer we are to someone, the more likely we are to imitate some of their habits.
One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior.
If you no longer expect smoking to bring you any benefits, you have no reason to smoke.
The most effective form of learning is practice, not planning.
When deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work.
Trying to pump up your motivation to stick with a hard habit is like trying to force water through a bent hose.
Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis.
What is rewarded is repeated. What is punished is avoided.
Simply doing something – ten squats, five sprints, a push-up, anything really – is huge.
Going to the gym for five minutes may not improve your performance, but it reaffirms your identity.
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