This means that simply putting in your reps is one of the most critical steps you can take to encoding a new habit.
When deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work.
The more energy required, the less likely it is to occur.
You don’t actually want the habit itself. What you really want is the outcome the habits delivers.
If you can make your good habits more convenient, you’ll more likely to follow through on them.
Each day is made up of many moments, but it is really a few habitual choices that determine the path you take.
When you dream about making change, excitement inevitably takes over and you end up trying to do too much too soon.
If you can’t learn the basic skill of showing up, then you have little hope of mastering the finer details.
Habits can be completed in a few seconds but continue to impact your behavior for minutes or hours afterward.
Sometimes success is less about making good habits easy and more about making bad habits hard.
Using technology to automate your habits is the most reliable and effective way to guarantee the right behavior.
Conversely, if an experience is not satisfying, we have little reason to repeat it.
The costs of your good habits are in the present. The costs of your bad habits are in the future.
The more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long term goals.
A habit needs to be enjoyable for it to last. Change is easy when it is enjoyable.
Each small win feeds your desire.
Focus on the process rather than the results.
No matter how consistent you are with your habits, it is inevitable that life will interrupt you at some point.
Missing one workout happens, but I’m not going to miss two in a row.
I can’t be perfect, but I can avoid a second lapse.
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